Plant protein blends B
Blends of pea and rice are close to whey; single-component ones are weaker
Citable fact
«Plant protein blends» — evidence level B. Dosage: 25-40 g per serving, preferably 1.6-2.2 g/kg of protein per day. In practice: a 2:1 mixture of pea and rice isolate. A plant-based diet requires 10-20% more protein for the same effect. Source: PMID 28642676, permanent link to the source in the list below.
How it works
A mixture of legumes and grains complements the limiting amino acids: peas provide lysine, rice provides methionine. Such a combination approaches animal protein in amino acid profile.
Dosage and intake
25-40 g per serving, preferably 1.6-2.2 g/kg of protein per day. In practice: a 2:1 mixture of pea and rice isolate. A plant-based diet requires 10-20% more protein for the same effect.
Distribute over 3-4 servings of 0.4 g/kg. The timing relative to training is not critical.
Forms
Soy isolate and mixtures of pea with rice have been studied. Data on hemp, almond and pure rice protein are weak, and their amino acid profile is worse.
What is confirmed
- A mixture of pea and rice stimulates muscle protein synthesis comparably to milk protein at an equal leucine dose
- Gives gains in strength and mass close to whey when the daily protein requirement is met
- Suitable when animal food is avoided and for milk allergy
- Soy isolate in meta-analyses gives gains in mass and strength close to milk protein
Adverse effects and limitations
- Single-component plant proteins contain less leucine and stimulate protein synthesis worse
- Phytates and lectins may reduce the absorption of iron and zinc
- An earthy taste and poor solubility in many products
- Iron from plant sources is absorbed worse than heme iron
Interactions
- Phytates in the blend reduce the absorption of iron and zinc preparations when taken at the same time
Who must not use it
- Under 18 years: They are suitable as an ordinary protein source; with a vegan diet, monitoring of B12, iron and zinc is needed.
- Pregnancy and lactation: Plant protein is acceptable, but during pregnancy monitoring of B12, iron and sufficient total protein is important.
- soy allergy
- allergy to legumes
- iron deficiency
Sources
- International Society of Sports Nutrition Position Stand: protein and exercise · Jäger R, Kerksick CM, Campbell BI · Journal of the International Society of Sports Nutrition, 2017 · PMID 28642676
- A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults · Morton RW, Murphy KT, McKellar SR · British journal of sports medicine, 2018 · PMID 28698222
- Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance · Thomas DT, Erdman KA, Burke LM · Journal of the Academy of Nutrition and Dietetics, 2016 · PMID 26920240
See also
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