Plant-Based vs Animal Protein in Sports Nutrition
Exploring the effects of different protein types on athletic performance.
This one’s been stirring up the plant-based and meat-loving lifting communities recently, so let’s get to the bottom of it.
This study conducted a Bayesian meta-analysis with a systematic review of randomised controlled trials to assess plant-based protein ingestion's effect on healthy people's athletic ability, including muscle strength, endurance performance, and muscle protein synthesis (MPS) rate.
The authors searched various databases for relevant studies, selected studies based on predefined inclusion and exclusion criteria, and assessed the risk of bias and certainty in evidence. They performed meta-analyses comparing plant-based protein to low, or no protein and other non-plant proteins, and subgroup analyses based on age and type of athletic performance.
Key Points
Plant-based protein ingestion can improve athletic ability, including muscle strength, endurance performance, and muscle protein synthesis (MPS) in healthy individuals.
While plant-based protein showed positive effects, outperforming the no, or low-protein ingestion group, it was found to be less effective than other types of proteins such as beef, whey, or milk protein.
A subgroup analysis showed significant improvements in muscle strength and endurance performance in young and older individuals consuming plant-based protein compared to those with no or low protein intake.
The study identified small sample sizes and moderate heterogeneity among included studies, which reduced the quality and credibility of some outcomes.
There was no significant difference in athletic performance between plant-based protein and no protein groups; however, the overall conclusion highlighted the benefits of plant-based proteins.
Related
Key Takeaways
Plant-based protein is a viable option for enhancing athletic ability but may not be as effective as other forms of protein, including beef, whey, or milk protein.
The findings indicate a need for further research to explore the efficacy of plant-based protein on athletic performance and MPS due to limitations in the current evidence base.
Plant-based protein supplements or diets represent a promising field in sports nutrition. More research is needed to understand its efficacy compared to traditional protein sources and to optimise its application in sports nutrition.
Reference
Zhao, S., Xu, Y., Li, J., & Ning, Z. (2023). The Effect of Plant-Based Protein Ingestion on Athletic Ability in Healthy People—A Bayesian Meta-Analysis with Systematic Review of Randomised Controlled Trials. Nutrients, 16(16), 2748. https://doi.org/10.3390/nu16162748