Understanding how to leverage protein is critical for those aiming to build muscle, something Arnold Schwarzenegger is keenly familiar with. In an Arnold’s Pump Club Newsletter shared on September 10, 2024, Schwarzenegger explained how to upgrade plant-based protein with amino acids to make it as powerful as whey.
Protein comes in many forms, from eggs, lentils, and meat, to vegan-friendly options such as peas, quinoa and spirulina. You have options, as does Schwarzenegger, who admits to adhering to a plant-based diet for the last several years.
A common question about plant-based protein persists: can it offer the same muscle-building benefits as whey protein? According to Schwarzenegger, it can. He has spoken at length about maximizing muscle growth using plant protein, clarifying that “A new study found that plant protein powder increased muscle protein synthesis after a workout just as much as whey protein.”
To give you the scoop on how to upgrade plant-based proteins to match the power of whey, Schwarzenegger dives into the science behind amino acids. With just a hint of leucine added to the mix, plant-based protein powder can take your physique to the next level.
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Arnold Schwarzenegger Shares How to Make Plant-Based Protein ‘As Powerful As Whey’
By adding leucine, an important essential amino acid, to plant-based protein powders, you can match the muscle-building benefits offered by whey.
“How To Upgrade Plant-Based Protein
When is a plant-based protein just as powerful as whey? When it gets a little amino acid boost.New research found that adding an important essential amino acid to a plant-based protein powder can make it just as powerful as whey protein.”
Scientifically speaking, plant proteins such as pea, soy, and quinoa don’t contain as many essential amino acids as whey, making them the inferior option.
“Plant proteins were previously considered inferior because plants (think pea, soy, quinoa, and others) don’t have as many essential amino acids (the building blocks of your cells that your body doesn’t make on its own) as whey protein (which comes from milk) or other animal sources. That means muscle protein synthesis is less with plant proteins.”
“To be clear, plant-based proteins are perfectly healthy, but because they contain fewer amino acids (leucine in particular), they don’t create the same anabolic response as whey protein.
Although previous research suggests that plant-based protein powders aren’t as effective as whey for muscle growth, Schwarzenegger contends that you can get around this limitation.
“To get around this “limitation,” you can simply consume more plant protein, which can help offset the imbalance. Eating 30 grams of a single source of plant-based protein (like pea protein) can give you a similar amino acid profile as whey. But that typically means eating more calories overall.”
The study Schwarzenegger is referencing saw participants consume 20 grams of plant-based protein in addition to 1.5 grams of leucine, which ultimately yielded the ‘same muscle-building response without the extra calories.’
“In this study, the researchers figured out how to get the same muscle-building response without the extra calories.
When participants consumed 20 grams of plant protein with an additional 1.5 grams of leucine, muscle protein synthesis was similar to that of 20 grams of whey protein.”
Protein can offer its users more than just a few extra pounds of lean muscle mass. Schwarzenegger believes protein consumption can aid longevity and has clapped back against warnings that it can cause kidney stones.
Schwarzenegger has also criticized the protein powder market for deceptive practices. He believes protein powders often contain protein concentrate, a lower-quality product that provides less protein than advertised, making muscle building more challenging for individuals.
Ensuring an adequate amount of protein daily is essential to healthy living and ideal for optimizing workout performance. If plant protein powder makes up part of your diet, try adding leucine to your shaker to match the anabolic response offered by whey.
“So, if you want to eat more plant-based protein, adding a little leucine to your shake or just bumping up the protein per serving will ensure you give your muscles all they need to grow and support recovery.”
READ MORE:
- Study Shows Plant Protein Associated with Decreased Mortality Rates
- Is Plant-Based Protein as Effective as Animal Protein for Building Muscle? Here’s What the Experts Say
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