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uninstallIE t1_isyy9q5 wrote

Reply to comment by mrrobc97 in Protein quality of soy and the effect of processing: A quantitative review. This quantitative review confirms that the majority of soy products have high protein quality scores. by grandlewis

Even strength focused athletes seem to be doing just fine on vegan diets. In fact, studies are indicating they're doing equal to or better.

>Powerlifting is a weight-class strength sport where achieving low fat mass (FM) and high fat-free mass (FFM) is desirable to improve performance. Recent studies have evaluated the nutritional considerations of different eating patterns, such as vegan diets (VD), in athlete populations. VD are a challenge for athletes who want to attain body composition changes. The aim of this case study is to report on the body composition changes and subjective feelings of a male professional vegan powerlifter following VD for six weeks. The body mass of the powerlifter decreased from 79.3 to 77.4 kg (2.39%). Along with this, FM decreased from 15.0 to 11.4 kg (24%). Conversely, FFM increased from 64.3 to 66.0 kg (2.64%). Moreover, the powerlifter communicated no subjective feelings of low energy availability during training sessions. The VD might compromise adherence in a nutritional intervention which aims to improve body composition due to the nutritional requirements for fat loss. Therefore, more appropriate health assessments, including blood and psychological tests, are required for professional athletes. This short-term VD intervention was satisfactory for improving body composition and no adverse outcomes were reported.

https://www.mdpi.com/2076-3417/10/23/8675

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>This study examined the effects of whey and pea protein supplementation on physiological adaptations following 8-weeks of high-intensity functional training (HIFT). Fifteen HIFT men (n = 8; 38.6 ± 12.7 y, 1.8 ± 0.1 m, 87.7 ± 15.8 kg) and women (n = 7; 38.9 ± 10.9 y, 1.7 ± 0.10 m, 73.3 ± 10.5 kg) participated in this study. Participants completed an 8-week HIFT program consisting of 4 training sessions per week. Participants consumed 24 g of either whey (n = 8) or pea (n = 7) protein before and after exercise on training days, and in-between meals on non-training days. Before and after training, participants underwent ultrasonography muscle thickness measurement, bioelectrical impedance analysis (BIA), two benchmark WODs (workout of the day), 1-Repetition Maximum (1RM) squat and deadlift testing, and Isometric Mid-thigh Pull (IMTP) performance. Separate analyses of covariance (ANCOVA) were performed on all measures collected at POST. Both groups experienced increased strength for 1RM back squat (p = 0.006) and deadlift (p = 0.008). No training effect (p > 0.05) was found for body composition, muscle thickness, IMTP peak force, IMTP rate of force development, or performance in either WOD. Using PRE values as the covariate, there were no group differences for any measured variable. We conclude that ingestion of whey and pea protein produce similar outcomes in measurements of body composition, muscle thickness, force production, WOD performance and strength following 8-weeks of HIFT. View Full-Text

https://www.mdpi.com/2075-4663/7/1/12

>The vegan diet is becoming more and more popular among athletes, including professional ones. As the research and literature review described above show, it has a beneficial effect on many aspects of health. Also, many world-famous athletes admit its beneficial influence on the achieved results. However, as research shows, there are no significant differences in strength, anaerobicor aerobic strength, or endurance. A greater increase in performance after creatine loading was observed in activities based on the adenosine triphosphate / phosphocreatine system. This is explained by the lower starting concentration of creatine in vegans. Although much work has been done and much research has been done comparing vegan athletes to people who eat animal products, the differences in performance and strength remain an area of interest

https://apcz.umk.pl/JEHS/article/view/JEHS.2020.10.07.023/26142

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At your age you should be more concerned with the risks of heart disease, diabetes, and cancers. All of which are worsened under a high meat diet.

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GladstoneBrookes t1_isyz277 wrote

Plus, when you compare matched-protein vegan and omnivorous diets (with soy protein or whey protein supplementation respectively), the changes in muscle strength and mass following an exercise intervention are the same, at least in young men.

> A high-protein (~ 1.6 g kg−1 day−1), exclusively plant-based diet (plant-based whole foods + soy protein isolate supplementation) is not different than a protein-matched mixed diet (mixed whole foods + whey protein supplementation) in supporting muscle strength and mass accrual, suggesting that protein source does not affect resistance training-induced adaptations in untrained young men consuming adequate amounts of protein.

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L7Death t1_iszfd8b wrote

That's a lot of protein!

Various studies have shown high-quality protein like whey maxes out MPS at a mere 20g in healthy young men. That's equivalent to about 3 large whole chicken eggs, including the yolk as it contains half of the aminos.

Whole eggs beat egg whites: https://pubmed.ncbi.nlm.nih.gov/30133322/

Soy takes nearly twice that amount in some studies. Although if you mix plant proteins to get a better complete (aminos) protein then 30g of blended (one study used wheat, corn and pea protein isolates) isolated plant proteins can match 20g of isolated whey.

Whey also promotes prolonged post-exercise phosphorylation vs soy (4 vs 2 hours): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4324640/

You're link is looking at a fairly high protein intake(like 25 percent). So MPS is going to be maxed either way. With only high-quality animal proteins we can likely get the same results with 10 percent protein, and avoid the extra oxidation and urea production from excessive protein consumption.

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Fabulous_Archer4999 t1_it1xqao wrote

If you don't care about your long term health judging by the fact how you want to consume eggs, you should just start taking roids. Way less hassle, way less suffering, way more muscle, and possibly a healthier body too, unless you overdo the drugs.

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