Plant protein for hypertrophy
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Building muscle on a plant-based diet is possible but requires careful planning. from the highlights that plant-based proteins often have lower bioavailability and essential amino acid content compared to animal proteins like whey or eggs. However, options like soy are complete proteins and soy consumption in moderation does not significantly affect testosterone levels 1.
It's beneficial to supplement with isolated plant proteins, such as potato protein isolate, which have amino acid profiles similar to animal-based proteins 1. The key focus should be on maintaining adequate intake of leucine, an essential amino acid crucial for muscle protein synthesis 2.
Dr. Gabrielle Lyon suggests that while plant proteins typically come with extra carbohydrates, a balanced diet with sufficient protein is achievable through options like rice and pea blend proteins 2. further points out the importance of ensuring sufficient intake of leucine alongside other essential amino acids to support muscle growth and repair 3.
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