The debate surrounding animal versus plant proteins has become increasingly prominent as dietary patterns shift towards greater plant-based consumption globally. Concerns persist regarding the efficacy of plant-derived proteins in stimulating muscle protein synthesis (MPS) and supporting muscle mass compared to animal proteins. Central to this debate is the issue of protein quality, measured by bioavailability and essential amino acid content, particularly leucine, a critical driver of MPS. Recent evidence challenges previous assumptions that plant proteins are inherently inferior. While plant proteins typically have lower digestibility and amino acid scores than animal proteins, emerging research demonstrates that these limitations can be effectively mitigated. Strategies such as blending complementary plant protein sources, increasing portion sizes, and enhancing protein bioavailability through various processing methods significantly improve the anabolic potential of plant-based diets. Clinical trials have shown promising results for alternative plant proteins, such as potato, pea, and corn. They demonstrate their ability to stimulate MPS comparably to animal proteins, especially when protein intake is adequately increased. Furthermore, recent studies have illustrated comparable muscle hypertrophy and strength gains between high-protein plant-based diets and omnivorous diets under controlled resistance training conditions. Thus, current research indicates that plant proteins, when properly combined and consumed in sufficient quantities, can effectively support muscle anabolism and mass maintenance, challenging traditional views of their inferiority to animal proteins. The practical implications of these findings will be discussed in this presentation.
Dr. Stuart Phillips is a Distinguished University Professor in the Department of Kinesiology and a member of the School of Medicine at McMaster University. He is a Tier 1 Canada Research Chair in Skeletal Muscle Health. Dr. Phillips' work centers on the interaction of exercise/physical activity, aging, and nutrition in skeletal muscle and body composition. Dr. Phillips is a fellow of the American College of Sports Medicine (ACSM) and the Canadian Academy of Health Sciences (CAHS). He has been in the top 1% of cross-field (nutrition and physiology) highly-cited scholars globally for six straight years, 2018-2023.