The Scoop on Vegetable Proteins.

The Scoop on Vegetable Proteins – Some people are interested in protein powders derived from plants, specifically soy, peas, and even wheat. This makes sense if you’re a vegan or are allergic to dairy, but otherwise, there’s no reason to switch from dairy proteins (whey and casein) to plant-based proteins. Instinctively, some might also believe that plant proteins are somehow more healthful or nutritious than dairy proteins, but it’s not true. Plant proteins are missing the vast majority of the vitamins, minerals, and phytochemicals that are intrinsic to the whole plant, although soy, specifically, contains just enough isoflavones to possibly cause estrogen-related problems.
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When it comes to the issue of muscle protein synthesis, plant proteins don’t pack on muscle the way dairy-based proteins do. Their biological value (BV) is just too low. BV is a measure of how efficiently the body utilizes protein. The results of a study on the anabolic effects of wheat protein seem to confirm this.
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The researchers took 5 groups of 12 men and monitored muscle protein synthesis (MPS) after giving them varying amounts and types of protein. Thirty-five grams of wheat protein led to no significant increase in MPS, while ingestion of 35 grams of whey led to a 33% increase. Casein won the battle, though, leading to a 48% increase in MPS. In short, ingesting 35 grams of casein or 35 grams of whey led to hugely greater MPS than an equivalent amount of plant protein.
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Plant proteins simply have poorer biological values (BV) than animal proteins. They either have lower digestibility or are missing one or more crucial amino acids, specifically leucine, lysine, and/or methionine. You’d have to eat a ton more of them to get the same effects as proteins from dairy or meat sources.
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