Plant based protein vs Animal based protein.

This topic comes up a lot these days. Especially because theres like 1,000 new "diets" that come out each year. But, this debate of plant based protein vs. animal based protein needs to end....ASAP. Animal based products are more complete proteins than plant based, theres no debate about that, follow the science, no matter what Beyond Meat is trying to tell ya. It's not that you can't get protein from plant based, you just need to be a lot more strategic about it. Let's discuss below...

When we talk about protein, we are usually talking about building muscle. Thats because protein is the only macronutrient that aids in the process of protein synthesis (which is the act of building muscle). It's a real complex process that involves a lot but let's keep it simple for today's purposes. Amino acids are needed for the body to build sufficient protein and aid in protein synthesis as well. We get these amino acids from eating food or supplementing with them. There are 20 amino acids which are classified into two groups, essential and non essential. Of those, there are 9 essential ones, 3 of those that contribute the most to building muscle - Leucine, Isoleucine and Valine. These three amino acids are VERY abundant in animal based products. If you regularly consume animal based meat each day, you probably have your bases covered...as long as you are hitting your daily protein needs for your body! If you are someone on a plant based diet, you definitely need to supplement with these three amino acids to make sure your body is properly being fed in order to build that muscle we all chase! So..thats why plant based proteins are considered "incomplete". They do not provide the necessary amino acids that WE NEED to build muscle. Theres a bunch of other comparisons, so let's look at those below to understand why animal based products are superior to plant based products when it comes to building muscle. 

Animal based proteins:

• Complete proteins.
• Contain the 3 amino acids that aid in building muscle - Leucine, Isoleucine and Valine.
• Contain more protein per gram.
• Higher quality. 
• Easier to hit daily protein and keep calories in check.

Plant based proteins:

• Incomplete proteins.
• Do not contain essential amino acids that aid in protein synthesis.
• Need to supplement with Leucine, Isoleucine and Valine.
• Less protein per gram.
• Usually higher carb/fat ratio.
• Not as good to stimulate muscle protein synthesis. 
• Need to be strategic with carb, fat and protein ratios. 

So! When it comes down to it, animal based products are just SUPERIOR than plant based. BUT, it does not mean that plant based is bad. It means if you are plant based, you need to be more strategic about your total daily calories, supplement with amino acids and really try to find good quality protein sources so you know you are building sufficient muscle. It's a lot harder in my opinion, but it's doable. 

Experts in the field below:

Layne Norton - Protein is more than just muscle building HERE

Dr. Joey Munoz - Animal vs. Plant protein video HERE

Dr. Gabrielle Lyon - Amino acid video HERE