How and when to have proteins to build muscle: Can plant proteins work?

The total daily protein intake is essential for muscle growth and meeting the body’s muscle protein synthesis (MPS) needs. The recommended intake for muscle growth is 1.6 to 2.2 g/kg of ideal body weight.

Distribution Throughout the Day: Strategic Consumption

Distributing intake evenly (25-30 grams of protein per meal containing approximately 2.5 to 2.8 grams of an amino acid called leucine) ensures a steady supply of amino acids, promoting continuous muscle growth and repair. Uneven distribution might lead to inadequate amino acid supply periods, potentially hindering muscle development.

Essential guide to protein (Source: IE Graphics)

Timing Relative to Training: The Fine Tuning

Timing is the least critical but still relevant. Consuming protein close to training may offer minor benefits in maximising MPS. Despite prevalent myths, a balanced approach to protein intake, supported by current scientific understanding, can effectively support muscle-building goals.

IS PLANT PROTEIN GOOD ENOUGH FOR MUSCLE BUILDING?

Of course, animal protein (dairy, fish and poultry) has the advantage here because it contains all nine essential amino acids in adequate quantities, which are crucial for muscle growth. Plant proteins may lack some essential amino acids but can still support health and muscle growth. Animal protein is more digestible, making amino acids more available for the body to use after consumption. Plant protein is less digestible due to fibre and anti-nutrients but is manageable with proper preparation.

HOW TO OPTIMISE PROTEIN INTAKE WITH PLANT FOODS?

The distinction between plant and animal proteins doesn’t diminish the potential of plant proteins to support muscle growth and health. Strategies like combining different plant proteins and focussing on leucine content allow vegetarians to build muscle mass and maintain good health without compromising dietary preferences.

Combine different plant proteins: This ensures a complete amino acid profile, such as combining lentils with brown rice or chickpeas with whole wheat bread. For example, lentils are a rich source of the essential amino acid lysine. Still, they are poor in another essential amino acid, methionine. However, grains like rice or wheat, on the other hand, are rich in methionine. So when we combine grains and lentils in a meal and consume them together, we complete the amino acid lacking in each.

Include rich plant-based protein sources: Achieve a higher intake of lentils, chickpeas, tofu, quinoa, nuts and seeds.

Utilise protein supplements if needed: Dairy-based or plant-based protein powders can supplement dietary needs.

Focus on Leucine content: Leucine is critical for muscle growth as it initiates muscle protein synthesis (MPS). Include dairy, soy, lentils and chickpeas.

Monitor overall protein intake: Tracking daily intake ensures meeting requirements for growth and health. We can use food-tracking apps or consult a dietitian.

Vegetarians can optimise protein consumption with proper education, planning and a diversified diet.

AM I OVER-CONSUMING PROTEINS WHILE BUILDING MUSCLES?

The minimum level of protein intake, known as Recommended Dietary Allowance (RDA), is set at 0.8 g/kg. However, the conventional RDA relies on a more than 40-year-old archaic mechanistic method of measuring the net nitrogen balance in the body of the amount of nitrogen entering the body through protein consumption and nitrogen being excreted out of the body, making it less relevant for groups such as physically active adults, individuals on low-calorie diets and older individuals.

It is primarily believed that regular protein intake, exceeding the RDA level, amounts to overconsumption and is very risky for our organs. But research consistently shows that protein consumption within the acceptable macronutrient distribution range (AMDR) of 1.1 g/kg or 88.2 grams of protein per day does not pose health risks for individuals. This level is, in fact, suboptimal, especially for physically active individuals, older adults and those on hypocaloric diets. Studies have demonstrated trivial to non-existent adverse effects on kidney function, bone health, or other health parameters with higher protein intake of up to 1.5 g/kg. In fact, the bulk of research illustrates a decrease in hip fractures with higher protein intake. Obviously, there is a caveat for those with specific health conditions.

Despite the belief that too much protein poses health risks, Indians fall short in their intake. They consume below the recommended minimum (0.8 g/kg) at 0.6 g/kg. Reputed authoritative organisations like the ESPEN Expert Group and the PROT-AGE Study Group advocate higher protein intakes for older adults. A comprehensive analysis by Morton et al echoes similar sentiments. It suggests a daily intake ranging from 1.6 to 2.2 g/kg of ideal body weight for optimal muscle growth across all age groups.

ELEVATE QUALITY OF LIFE

Protein intake enhances overall physical independence and quality of life, contributing to mobility, chronic disease management, and psychological well-being. The relationship between protein and muscle gain extends beyond aesthetics; it’s vital to long-term health and quality of life, fighting conditions like sarcopenia and osteoporosis. Science supports a balanced protein consumption approach tailored to individual needs, activity levels and dietary preferences. However, consult a professional nutritionist or healthcare provider for personalised advice before changing your diet.

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(Vijay Thakkar is a functional medicine expert and celebrity fitness coach in Mumbai. He is author of the best-selling book “Eating Less is Making You Fat,” aimed at dispelling misinformation about nutrition, calorie-deficit diets, metabolism and how hunger and satiety work)