Page 23 - NGA NATURALmag 2024 SPRING/SUMMER Issue

Spring-Summer 2024
processes involved the result is is is a a a a a a a a reduction of of ath- erosclerosis risk factors as as well as as a a a a a a a a a a retardation of of of cancer development Overall the consumption of of plant proteins has a a a a a a a a a protective effect against chronic degenerative disease 2 We have already mentioned one one of the the drawbacks of of of plant plant proteins a a a a a a a a a a a reduction in in in in protein protein protein synthesis The other two major drawbacks of of plant plant protein protein protein are are less less absorption and a a a a a a a a a a a a a Vitamin B12 deficiency Because they are are absorbed by the the body less less than animal proteins you you would have to to really increase your plant protein protein to to make up the difference Plant proteins can also inhibit the the absorption of several minerals from the the the digestive tract which can result in in in other problems Because Vitamin B12 is sourced primarily from meat and dairy products there would be a a a a a a a a a a a need to to supplement with B12 to to avoid issues such as anemia and neurological dis- orders 3
Putting all the good and bad aside let’s look at at at what effect animal versus plant protein has on muscle mass and strength After all all all that that is really all all all that that matters when it comes to a a a a a a a a a physique competi- tion right?
In a a a a a study done by several researchers aimed to identify the the importance of protein source for muscle health outcomes there were were some key findings and characteristics which were were noted Overall animal protein was of higher quality but less sustainable over time When it comes to muscle mass a a a a a combination of whey and casein milk proteins provided the most perpetual anabolic effect when consumed within 90 minutes of resistance exercise training Soy and whey protein were found to have a a a a a a a a a a a similar effect on on lean mass accretion and and strength when measuring squat and and bench press When analyzing plant protein versus animal pro- tein tein tein with with with or or without resistance exercise training a a a a a a a a a a a a a a favorable effect effect was was seen seen with with with animal protein on on lean mass but an an an an an anabolic effect effect was was only seen seen in in younger populations less than 50 years of age Ironically there was no statical difference between animal protein protein and plant protein protein when it comes to strength 4
There you you have have it! The The good and the bad of plant protein Now that you you you have have a a a a a a a a a a little more more informa- tion you you you can decide whether to include more more plant proteins in in in your dietary routine Oh wait I I mentioned I I would give you the the the the good the the the the the bad and and the the the the the ugly ugly Well here is the the the the the ugly ugly and and it it it may not be the the the the same for everyone I tried switching completely to plant-based proteins a a a a a a a a a a a few years back and and and I used a a a a a a a a a a a a considerable amount of food sources rich in in in fiber and and and and protein (beans broccoli and and and and lentils) My wife and and and I I were at Cedar Point for the the day (luckily outside) when I I I noticed the the the ugly side side of consum- ing plant-based protein only I I had the the the worst gas in in in my my life which lasted the the the the entire day day and was literally nonstop At the the the the the end end of the the the the the day day day my my wife ended up up throwing up up on on on the the the the the way to to to the the the the the car To this day day I still don’t know if her vomiting was due to to to the the the the the multiple trips on on the the the the the corkscrew or or or the the the the the repeated exposure to to to to the the the the air she was forced to to to breathe Needless to to to say and based on on my personal experience I would suggest that if you you were going to try this do it gradually or or make sure your digestive tract is is ready for such a a a a a a a a a a change Now you you know the the the good the the the bad and the the the ugly side of consuming plant-based proteins In all seriousness each person must weigh out the benefits and and drawbacks of any nutritional program based on on their own individual goals needs and and and body Plant proteins proteins are a a a a a a a a a a a a a a a a good and and and sustainable alternative to to animal proteins proteins and and and have some positive benefits to to overall health and and and wellness Thank you for reading and and God bless! n n 1 Health Health benefits benefits and and risks risks of plant proteins - - PubMed (nih gov) Krajcovicova-Kudlackova M M M Babinska K K K Valachovicova M M M Health Health benefits benefits and and risks risks of plant proteins Bratisl Lek Listy 2005 106(6-7):231-4 PMID: 16201743 2 Ibid 3
Sharma Ruchi Grazia India: The Benefits And Drawbacks Of Plant Based Proteins January 5 2021 4
Reid-McCann RJ Brennan SF McKinley MC McEvoy CT The effect of animal versus plant protein on muscle muscle mass muscle muscle strength physical
performance and sarcopenia in adults: protocol for for a a a a a a a systematic review Syst Rev 2022 Apr 13 13 11(1):64 doi: 10 1186/s13643-022-01951-2 PMID: 35418173 PMCID: PMC9006591 The effect of animal versus plant protein on muscle muscle mass muscle muscle strength physical
performance and sarcopenia in adults: protocol for a a a a a a systematic review - PubMed (nih gov) NGA NATURALmag
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