There is an increasing trend worldwide, to move more to a plant based diet. That’s not surprising, since malnutrition (or “overnutrition” in the western world) is clearly linked to obesity, metabolic syndrome and all of its related complications that we are seeing consistently. With meatless burgers now hitting (and rocking) the market, there is a bigger (social and financial) push towards changing our dietary habits- i.e. moving from a traditional animal based diet to a plant based one.
But some questions still linger- can we get enough protein from a plant based diet? Or more importantly, can plant based protein have enough of the building blocks to help gain muscle weight? Understandably, there is hesitation from the athletic community to easily adopt a plant based protein diet, unless some of these questions are answered. Here, we attempt to try to do just that.
We all have learnt this in high school. Proteins contain amino acids which allow us to build more protein inside our body. Our body has organs which have different specialized cells. Within these cells (which are essentially factories of a kind), different proteins are being made, and some are degraded, at a constant rate.
These proteins have specialized functions. For example, the liver makes proteins that allow the blood to clot when necessary. The muscles create protein that allow maintenance of muscle strength and integrity. Thus, each site of protein synthesis is specialized.
Intake of protein, in the form of animal protein, eggs, or through plants, delivers amino acids that are absorbed from the gut and into the bloodstream. Your body utilizes these amino acids to build more proteins and replenish what is lost from degradation.
This is a vital question that gets asked often. Those who have malnutrition, either due to a prolonged disease or poor diet manifest classic signs of protein deficiency. Some of these are serious. Protein is vital for many processes inside the human body. Some of these are listed below:
Maintenance of muscle function- protein intake allows growth and support of lean muscle mass.
Proper functioning of our immune system- immunoglobulins are specific proteins that act as our line of defense against microorganisms.
Maintenance of cellular pathways- secretion of enzymes for digestion, etc.
Supporting of our tissue architecture- e.g. maintenance of the integrity of the skin, hair, nails as well as organ function.
Supporting our vascular function- without enough protein in the blood, the water can redistribute itself from the blood vessels inside the tissues causing “edema”.
So basically, protein is the fundamental element that allows those millions of our processes in the body to work properly. Hence, it is critical to know if the food we eat, particularly if it is purely plant based, can supply enough protein? And is plant protein better than animal protein?
The answer depends on the context of the question. If someone is trying to lose weight, a nutritionist would often advise cutting down on some protein and carbohydrate intake and supplementing the diet with more plant based foods. Such a plant based diet allows for macronutrient and micronutrient delivery, enough for the body to sustain its metabolism but also to allow it to burn fat, so the individual can lose weight.
However, the fundamental difference between animal protein versus plant protein is the amino acid profile. All proteins, at a molecular level consist of peptides which are amino acids linked to each other in a chain-like configuration. There are 20 amino acids in total. A source of protein that delivers all 20 amino acids is considered to be complete.
Many animal proteins such as chicken and fish are considered complete protein sources. Plant based proteins (see the dietary option list below) are not necessarily complete. In fact, most plant sources will contain about 5-11 amino acids in the preparation. However, if plant based foods are complemented, then the meal can be a source of all of the amino acids. In this case, the meal can be considered complete.
To complicate this further, amino acids are classified in two forms. Essential amino acids, which the body CANNOT make and these have to be obtained using food sources. And non-essential amino acids, which the body CAN make and hence are easier to get. If you run low on these, the body simply revs up the production.
There are 9 essential amino acids. 3 of them are branched chain amino acids, commonly termed BCAAs. Although these are heavily marketed as the “holy grail” of muscle building, BCAAs alone are not enough in building or repairing muscle tissue.
For muscle regeneration to happen, all 20 amino acids are required. Again, 11 of them are made by the body, so they are typically not included in the “calculation” but they are still vital.
So, the question is- how can you get enough protein through plant based foods? And can plant protein help gain lean muscle? Yes, absolutely.
But as explained above, if an individual is a vegetarian, and only consumes a plant based diet, the dietary options need to involve sources that complement the amino acid profile to make it complete.
For example, if brown rice is consumed as the only source, that will likely not provide sufficient amino acids to help build muscle. But if it is consumed with a bowl of legume or lentil soup, the complementary amino acid profile from these plant based options can complete the profile.
The bottom line is that plant based protein can be healthy, but to get the right amino acid profile, a good meal plan needs to be designed that involves complementary foods.
Here are some good dietary options that can provide plant based proteins:
Brown rice, legumes, beans, sprouts, peas (particularly chickpeas and black-eyed peas), lentils, quinoa and tofu.
A good cook can develop a meal plan to incorporate many of these in their diet and get enough plant-based proteins to help build muscle! And not to mention, a plant-based diet delivers enough trace elements as well as micro and macronutrients to allow for healthy living!
Dr. Kharait is an MD and a practicing Nephrologist in Northern California. He completed his Residency in Internal Medicine and Fellowship in Nephrology from the University of California, San Francisco. He has a PhD in Molecular Physiology from the University of Pittsburgh and specializes in treating patients with electrolyte disorders and kidney diseases.
