What are plant proteins ?
Unlike animal proteins, the plant proteins come from plants. They are found in legumes, grains, nuts, seeds, and even seaweed.
These proteins are made up of amino acids and peptides. They generally do not contain all the essential amino acids for the human body. Only the quinoa and the soy contain complete proteins.
However, it is possible to combine them with each other (legumes + grains, for example) to avoid deficiencies. Taking dietary supplements and protein isolates also helps meet daily needs.
Also read the Best plant protein: our buying guide
Like animal-derived proteins, they contribute to the structure of cells. They play an important role in building muscles and tissues.
Thus, they help increase muscle mass.
They are also a source of energy and help reduce fatigue. Finally, consuming plant proteins as part of a sports routine can help optimize muscle recovery and better control body weight.
What are their benefits for bodybuilding ?
They support building muscle mass
Proteins are essential to anabolism, that is, the development and strengthening of muscles. Muscle mass alone contains 40% of the body’s proteins.
In addition, they contribute to the synthesis and renewal of muscle fibers that enable muscle contraction.
Because their muscles are heavily taxed, weight training enthusiasts have significant protein needs: between 1.2 and 1.5 g per kilogram of body weight per day. These intakes are necessary to support muscle growth and to preserve muscle, even during a cutting phase.
ALSO READ the Best whey protein: our comparison
They increase energy
Plant proteins also play an energetic role.
During intense physical activity, the body draws on reserves of carbohydrates and fats. Once those stores are depleted, proteins become a source of energy and are used by the muscles. On average, 1 g of protein provides 4 kcal.
In addition to providing energy, they improve endurance.
They promote recovery
Proteins play a reconstructive role in muscle. They support the recovery and repair of damaged tissues.
During the recovery phase, they promote the formation of new myofibrils that allow muscle contraction. During exercise, these structures undergo micro-tears and damage that must be repaired.
Proteins increase the number, density, and resistance of myofibrils. This also makes muscles larger and stronger.
They help with weight control
Foods high in plant proteins are often low in fat and low in calories. This is the case, for example, with spirulina, which contains up to 70% protein and 390 kcal/100 g.
These proteins are therefore useful for controlling weight, regardless of the sport: bodybuilding, fitness, weightlifting… They can also support a cutting phase and fat loss.
Which plant proteins should you consume for bodybuilding?
Pea protein
Pea protein is derived from yellow peas. It contains about 80% plant protein, i.e., 24 g per 30 g serving.
It is also characterized by a high content of amino acids, notably arginine and lysine. L-lysine is important for muscle building.
It also contains branched-chain amino acids (BCAA), such as leucine, which contribute to recovery.
Finally, it is well digested and has high bioavailability.
Soy protein
Soy protein is obtained from defatted soy flour. It provides about 40 g of plant protein per 100 g. The soy protein isolate, meanwhile, is made from defatted soybeans. It can contain up to 90% protein!
Because it contains all essential amino acids, it is one of the few complete proteins. It is a good source of BCAAs (leucine, isoleucine and valine) and has very good digestibility.
Rice protein
Rice protein comes from rice grains that are fermented to separate the starch from the protein. Most supplements use brown rice, which has a more favorable nutritional profile.
Thus, it contains 80 to 90% plant protein. It contains all essential amino acids except lysine, which is present in small amounts. It also contains the well-known BCAAs.
Furthermore, it has a high digestibility.
Hemp protein
This protein comes from the seeds of hemp. It contains about 50 % plant protein.
It contains BCAAs and is particularly rich in tyrosine and arginine. L-arginine promotes the transport of nutrients to the muscles and the elimination of fat.
Hemp protein also has a high digestibility.
The best sources of plant protein in the diet
In addition to supplementation, plant proteins can be obtained through the diet. You should then prioritize the foods below:
- Pulses and dried legumes : soybeans, red beans, lentils, chickpeas, split peas…
- Nuts, seeds and oilseeds : almonds, Brazil nuts, hemp seeds, chia seeds, fenugreek…
- Cereals : quinoa, buckwheat, rice…
- Spirulina
