Meeting your daily protein intake can be challenging, especially for those who refuse to consume animal-based products. Arnold Schwarzenegger understands these struggles, as even he cut back on meat for his health and well-being. In a recent Arnold’s Pump Club newsletter, Schwarzenegger compared the muscle-building benefits of plant-based protein powder versus animal-based whey protein.
As a seven-time Mr. Olympia winner, world-renowned actor, and former governor of California, Schwarzenegger has led many lives in one, which he credits to his passion for fitness and weightlifting. Although he can’t resist a medium-rare New York steak, Schwarzenegger switched to an ’80 percent’ plant-based diet to preserve his cardiovascular health.
Initially, studies suggested that plant-based protein alternatives weren’t as effective for building muscle as those derived from animals. However, in light of new research, Schwarzenegger explains that plant-based protein can offer similar muscle and strength gains thanks to its strong amino acid profile.
‘More Plants, Bigger Muscles’ – Arnold Schwarzenegger Talks Plant-Based Proteins vs Animal-Based Whey
According to Schwarzenegger, plant-based protein powders offered the same muscle-building benefits as whey protein.
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“More Plants, Bigger Muscles
Many used to believe that plant-based protein powder was inferior to animal-based. However, it looks like the old research was wrong.A new study found that plant protein powder increased muscle protein synthesis after a workout just as much as whey protein.”
Initially, whey protein options had more essential amino acids that fueled muscle growth and recovery but in the last few years, plant-protein alternatives have caught up.
“It was assumed that whey protein was superior to plant-based protein because — per gram of protein — whey protein has more essential amino acids, which help power muscle growth and recovery. However, in the last few years, not only have studies evolved, but so has the development of better plant-protein powders.”
“By combining multiple sources of plant proteins, you can create a similar amino acid profile to whey. For example, pea and rice protein is a common combination for plant-based power.”
‘The Austrian Oak’ maintains that 32 grams of plant protein serves as the ‘sweet spot’ for those aiming to to build muscle.
“In the most recent study, scientists found that 32 grams of plant protein was the sweet spot for a similar outcome as traditional dairy-based proteins.”
Additional research indicated that plant-based protein offered similar muscle and strength gains as whey options.
“And it’s not just that your body reacts similarly; the results should also follow. Other research found similar muscle and strength gains for people who follow a plant-based and omnivorous diet.”
To ensure a proper amino acid profile from your plant protein intake, Schwarzenegger says aiming for 30 grams per serving is advisable.
“In other words, you do not need to let your personal dietary preferences stand in with your fitness goals. Because animal proteins contain more amino acids, consuming more plant protein per serving is best to get enough essential amino acids. As a general rule of thumb, consume about 30 grams of plant protein per serving.”
Health expert and professor of kinesiology at McMaster University in Ontario, Canada, Dr. Stuart Phillips has also explored the muscle-building benefits of plant-based protein options.
“A variety of contrived (manufactured foods) plant-based protein sources are very high-quality proteins. They are not something people need to worry about in terms of if they are getting an ‘inferior’ source of protein.”
Kate Cohen, a registered dietician at the Ellison Clinic at Saint John’s, suggests that animal-based protein is superior to plant-based because the body more easily digests it.
“Animal protein is more easily digested and absorbed than plant protein. Plus, it’s the best source of omega-3 fats, vitamin B12, calcium, vitamin D, iron, and creatine,” said Kate Cohen, a registered dietitian at the Ellison Clinic at Saint John’s.
At 76 years old, Schwarzenegger has taken a keen interest in preserving his health, having just endured a pacemaker surgery. He believes you can achieve similar benefits with plant-based proteins as you would with whey protein, provided you consume approximately 30 grams per serving.
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