Plant Proteins and Exercise: What Role Can Plant Proteins Have in Promoting Adaptations to Exercise?

Abstract

Adequate dietary protein is important for many aspects of health with current evidence suggesting that exercising individuals need greater amounts of protein. When assessing protein quality, animal sources of protein routinely rank amongst the highest in quality, largely due to the higher levels of essential amino acids they possess in addition to exhibiting more favorable levels of digestibility and absorption patterns of the amino acids. In recent years, the inclusion of plant protein sources in the diet has grown and evidence continues to accumulate on the comparison of various plant protein sources and animal protein sources in their ability to stimulate muscle protein synthesis (MPS), heighten exercise training adaptations, and facilitate recovery from exercise. Without question, the most robust changes in MPS come from efficacious doses of a whey protein isolate, but several studies have highlighted the successful ability of different plant sources to significantly elevate resting rates of MPS. In terms of facilitating prolonged adaptations to exercise training, multiple studies have indicated that a dose of plant protein that offers enough essential amino acids, especially leucine, consumed over 8–12 weeks can stimulate similar adaptations as seen with animal protein sources. More research is needed to see if longer supplementation periods maintain equivalence between the protein sources. Several practices exist whereby the anabolic potential of a plant protein source can be improved and generally, more research is needed to best understand which practice (if any) offers notable advantages. In conclusion, as one considers the favorable health implications of increasing plant intake as well as environmental sustainability, the interest in consuming more plant proteins will continue to be present. The evidence base for plant proteins in exercising individuals has seen impressive growth with many of these findings now indicating that consumption of a plant protein source in an efficacious dose (typically larger than an animal protein) can instigate similar and favorable changes in amino acid update, MPS rates, and exercise training adaptations such as strength and body composition as well as recovery.

Continuous Protein Supplementation Reduces Acute Exercise-Induced Stress Markers in Athletes Performing Marathon

“…Furthermore, a threshold of approximately 20% of energy intake from protein appeared to be necessary to reduce the increase in stress markers to lower levels. Whilst protein supplementation can be beneficial for athletes in relation to protein synthesis and reductions in muscle damage and enhanced recovery of muscle function [23],…”

“…Furthermore, a threshold of approximately 20% of energy intake from protein appeared to be necessary to reduce the increase in stress markers to lower levels. Whilst protein supplementation can be beneficial for athletes in relation to protein synthesis and reductions in muscle damage and enhanced recovery of muscle function [ 23 ], recently published RCT’s have nevertheless demonstrated that acute (1–3 days prior of exhausting exercise) [ 24 ], and post-exercise [ 25 , 26 ] protein supplementation is not superior compared to other types of dietary supplementation (e.g., carbohydrate supplementation) in order to attenuate exercise-induced muscle damage or systemic inflammatory processes. However, chronic protein supplementation for at least 1 month prior to an exhausting bout of exercise [ 27 ], which is consistent with the present findings, has been shown to induce beneficial effects on markers of muscle damage and inflammation.…”

Effects of Isolated Soy Protein Supplementation Combined with Aerobic Exercise Training on Improving Body Composition, Anthropometric Characteristics and Cardiopulmonary Endurance in Women: A Pilot Study

“…The effects of consuming plant-based isolated soy protein (ISP) are related to health and physical function; it provides most of the essential amino acids for protein synthesis in the body [1,2]. ISP exerts antioxidant effects in humans, which are associated with a reduction in the incidence of cancer, type 2 diabetes, and cardiovascular disease [3][4][5][6]. ISP intake can reduce the levels of low-density lipoprotein cholesterol, total cholesterol, triglycerides, and breast cancer mortality and improve vascular elasticity and glycemic control [3,[7][8][9][10][11].…”

Current and Novel Reviews in Sports Nutrition

“…For this Special Issue, research leaders in sports nutrition were approached and invited to submit current reviews in their areas of expertise [ 11 , 12 , 13 , 14 , 15 , 16 , 17 , 18 , 19 , 20 , 21 ]. The topics are novel and wide-ranging, and include updates and insights on protein [ 11 , 12 ], dietary patterns and nutritional interventions to support sleep, older athletes, and sports performance [ 13 , 14 , 15 ], pre-exercise nutrition [ 16 ], supplementation with betaine, iron, and creatine [ 17 , 18 , 19 ], and sports nutrition research methodologies for body composition and muscle glycogen analysis [ 20 , 21 ]. A major emphasis in all of the papers was a focus on strengths and weaknesses for various sports nutrition strategies, and insights for future research.…”

“…Kerksick et al [ 11 ] defined the role that proper doses of plant proteins can have in supporting health, the environment, and exercise training adaptations. The systematic review and meta-analysis by Chapman et al [ 12 ] concluded that protein supplementation improves strength and muscle mass during intensive and long-term training.…”