3 Animal Vs. Plant Protein Myths Busted
Photo by Kelcie Papp on Unsplash
Look, when it comes to getting jacked, protein is your game changer. Yet while animal protein sources have long held center court, there’s growing research to show that plant protein can boost your performance with perhaps even better health and fitness results.
Here, we debunk some popular protein myths to help you get the straight story on how best to level up your game. And then we show you how to do it.
Myth #1: You need animal protein to build serious muscle
Perhaps the most persistent myth is that plant proteins can't build muscle as effectively as animal proteins. Research published in the American Journal of Clinical Nutrition revealed that when matched for protein content, plant protein supports muscle growth similarly to animal protein when consumed in sufficient quantities. The key is ensuring adequate total protein intake rather than obsessing over the source.
Myth #2: Plant proteins are "incomplete" and inferior
Another common misconception is that plant proteins are "incomplete" because individual plant foods don't contain all essential amino acids in perfect proportions.
Your body maintains an amino acid pool, meaning you don't need to get every essential amino acid in perfect proportions at every meal. In fact, eating a variety of plant proteins throughout the day—beans, lentils, tofu, seitan, quinoa, nuts, and seeds—provides all essential amino acids your body needs.
Myth #3: You need massive amounts of protein to grow muscle
You need to eat protein to build muscle, but not as much as you think. In fact, getting 1.6 to 2.2g of protein per kg of body weight should be enough to help you net muscle growth. So if you’re a 175-pound guy, you’ll need between 130g to 175g of protein daily, which you could easily score with plant protein options.
Note, too, that if you consume more protein than your body can use, you could end up stressing your liver and kidneys and inadvertently setting yourself back. No bueno.
Why Plant Protein May Be King
Emerging research shows plant proteins offer multiple performance-enhancing benefits.
Reduced Inflammation and Better Recovery
Plant proteins come packaged with antioxidants and phytonutrients which could help lower exercise-induced inflammation. That reduction can help lower your recovery time in between workouts.
In a study published in Nutrients, researchers found that plant-based athletes had less C-reactive protein (an inflammation marker) in their blood compared to omnivores with similar training programs.
Better Overall Health Markers
The groundbreaking SWAP-MEAT study revealed that participants who replaced animal proteins with plant alternatives showed improvements in cardiovascular risk factors, including lower LDL cholesterol levels.
The researchers deduced that how plant proteins are ‘packaged,’ matters, in that they’re packed with fiber and phytonutrients, and typically contain less saturated fat. By contrast, animal proteins can have higher levels of saturated fat which can offset certain health advantages.
3 Ways to Max Plant Protein Benefits
Get more from your workouts with these tricks:
Fill up on higher-protein plant foods: Seitan (75g protein per cup), tempeh (31g per cup), lentils (18g per cup), edamame (17g per cup), and tofu (16g per 100g) all pack a punch.
Time your protein intake: Distribute protein throughout the day rather than loading up at dinner. Aim for 20 to 30g of protein at each meal, and include a serving within two hours after your workout.
Supplement strategically: Plant-based protein powders made from pea, hemp, or brown rice protein can be quick additions to a post-workout smoothie when other options are less convenient.
