Proteins play many vital roles in the bodies of athletes. Their daily intake through the ingestion of foods containing them is necessary, not only to maintain the muscle structure and allow it to function optimally during sport, but also for post-exercise recovery and the formation of the different tissues and organs of the body. Plant and animal proteins are not only the structural components of our cells and tissues, hormones and enzymes that enable the body to function properly, they are also a fundamental part of the immune system.
Proteins are made up of hundreds of amino acids, 20 different types of which 9 are considered essential, meaning that our body does not have the capacity to produce them. These amino acids are found in plant and animal foods, and are classified as either essential or non-essential. Non-essential amino acids can be produced by the body through the use of other amino acids, but essential amino acids must be provided through food. We therefore need to ingest protein daily to supply amino acids for the growth and maintenance of our cells and tissues. Our dietary protein requirement changes throughout life, and should be higher in relation to the physical activity we do, especially its duration and intensity.
Proteins of plant origin and animal proteins vary in quality depending on the essential amino acids they contain and the amount of these amino acids in the different foods that contain them. The recommendation for all athletes is to consume protein from a variety of sources, i.e. to eat a variety of foods.
But scientific evidence* suggests that the origin of the food we eat should be mainly plant-based, which will benefit our health and the planet.
Reducing meat consumption is an emerging trend in a society that is educated and committed to health and sustainable development of the planet, which is why more and more sportsmen and women are advocating this practice.
While the quality of a protein is determined by the proportion and percentage of essential and non-essential amino acids it contains, it is a mistake to believe that the intake of plant proteins will result in a lack of essential amino acids.
Proteins of animal origin are considered high-quality proteins because they contain all nine essential amino acids. In this sense, it is true that some plant-based proteins are incomplete, requiring a combination of different plant foods to ensure the totality of essential amino acids that make muscle protein synthesis possible. But this is not a problem because throughout the day it is very easy to provide all the essential amino acids through a varied intake of plant foods. In this sense, combinations of cereals and nuts, or a mixture of vegetables and/or legumes, such as traditional lentils or beans (limited in methionine, but high in thiamine or lysine), with rice (limited in lysine and thiamine, but high in methionine), varied salads with nuts, oats or legumes, or the typical Spanish-style Hawaiian Pokes, are amply sufficient to ensure the daily requirement of essential amino acids. This is one of the strategies for increasing the anabolic capacity of proteins.
Is animal or vegetable protein better for athletes?
Recent studies* have shown no difference. Comparing whey protein supplementation with soy protein supplementation after an endurance training programme, muscle protein synthesis was similar. Both groups improved muscle mass except for the control group that did not ingest protein supplementation after training.
Athlete: it doesn't matter whether the protein you eat is vegetable or animal, the important thing is to provide quality protein in the right quantity on a daily basis.and to make sure of it it is important to supplement.
But from the point of view of the sustainability of our planet and health, the choice of the origin of the proteins we eat is important. Having proteins of plant origin They require fewer resources, are much cheaper to produce, produce less harmful gases for the atmosphere and are also healthier.
In my opinion, I do not recommend endurance athletes to avoid animal protein completely, but to change the basis of their eating habits by giving more priority to plant-based protein sources. This will help you improve your health, performance and your planet.
Keep in mind that there is no scientific evidence* that following a predominantly plant-based diet and consuming plant-based protein leads to a reduction in athletic performance.
Strategies for athletes who want to prioritise vegetable intake and increase the anabolic properties of vegetable proteins.
- Combination of pulses and vegetables with rice, oats or quinoa to improve amino acid profiles.
- Consumption of increased amounts of plant-based protein sources.
- Prioritise plant protein sources, but do not completely reject the intake of protein foods such as lean dairy products and eggs, in order to achieve a more balanced amino acid profile.
- Reinforce the plant-based protein source with supplements containing essential amino acids, especially leucine, but also lysine and methionine.
- Spread protein intake throughout the day, including protein foods at all meals. A good guideline is to try to eat 20-25 grams per meal. snack or protein shake.
Veteran athletes vs sarcopenia
We have already mentioned that protein needs vary throughout life, and veteran athletes need to increase their daily protein intake.
Sarcopenia is a disorder associated with older adults and involves the progressive loss of muscle mass, leading to reduced physical performance and impaired athletic performance.
The risk of sarcopenia is combated by increasing daily protein intake, which is essential for the repair and maintenance of muscle mass. Increasing protein intake and adapting physical activity to age are key to maintaining muscle mass and combating the loss of muscle strength and endurance as we age.
Endurance athletes must ensure adequate protein intake through a balanced, predominantly plant-based diet, and use protein supplements to ensure the necessary quality and quantity without providing excessive calories.
Conclusion
Protein is essential for life. Providing the necessary essential amino acids on a daily basis is necessary for the maintenance of our muscles and other tissues. Our protein requirement depends on the level and demands of our sports practice and the stage of life we are in.
Given that scientific evidence* equates the anabolic capacity of plant protein with that of animal protein, we should consume more plant protein. This recommendation will be an improvement for the planet, and for our health, but it is clear that it will not lead to any reduction in athletic performance.
The best strategy is to prioritise protein-rich plant foods from a variety of sources and eat them before, during and/or after endurance exercise. By eating snacks and protein supplements throughout the day, you ensure the necessary quantity and quality of essential amino acids..
References:
Alexander Pohl et al. The Impact of Vegan and Vegetarian Diets on Physical Performance and Molecular Signaling in Skeletal Muscle. Nutrients. 2021
Stephan van Vliet et al. The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption. Journal of Nutrition. 2015
Paul T Reidy and Blake B Rasmussen. Role of Ingested Amino Acids and Protein in the Promotion of Resistance Exercise-Induced Muscle Protein Anabolism. Journal of Nutrition. 2016
International Society of Sports Nutrition Position Stand: protein and exercise. Journal of sports nutrition 2017