Animal Protein vs Plant Protein: An Honest Comparison скачать в хорошем качестве

Animal Protein vs Plant Protein: An Honest Comparison

This episode avoids ideology and focuses on physiology. We explain: • Differences in digestibility and amino acid composition • Practical implications for muscle maintenance • How to make either approach work — and the tradeoffs involved References 1. Animal proteins generally contain all essential amino acids in proportions that closely match human needs. FAO. Dietary protein quality evaluation in human nutrition. FAO Food Nutr Pap. 2013;92:1–66. https://www.fao.org/3/i3124e/i3124e.pdf van Vliet S, Burd NA, van Loon LJC. The skeletal muscle anabolic response to plant- vs animal-based protein consumption. J Nutr. 2015;145(9):1981–1991. https://pubmed.ncbi.nlm.nih.gov/26246... Gorissen SH, Witard OC. Characterising the muscle anabolic potential of dairy, meat and plant-based protein sources in older adults. Proc Nutr Soc. 2018;77(1):20–31. https://pubmed.ncbi.nlm.nih.gov/28942... 2. Animal proteins are typically more digestible than most plant protein sources. FAO. Dietary protein quality evaluation in human nutrition. FAO Food Nutr Pap. 2013;92:1–66. https://www.fao.org/3/i3124e/i3124e.pdf Schaafsma G. The protein digestibility–corrected amino acid score. J Nutr. 2000;130(7):1865S–1867S. https://pubmed.ncbi.nlm.nih.gov/10867... van Vliet S, Burd NA, van Loon LJC. J Nutr. 2015;145(9):1981–1991. https://pubmed.ncbi.nlm.nih.gov/26246... 3. Muscle protein synthesis depends on reaching essential amino acid thresholds. Witard OC, et al. Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest. Am J Clin Nutr. 2014;99(1):86–95. https://pubmed.ncbi.nlm.nih.gov/24257... Moore DR, et al. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J Gerontol A Biol Sci Med Sci. 2015;70(1):57–62. https://pubmed.ncbi.nlm.nih.gov/25063... Churchward-Venne TA, et al. Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis. J Nutr. 2014;144(6):795–802. https://pubmed.ncbi.nlm.nih.gov/24699... 4. Plant-based diets can meet protein needs but often require higher total intake or careful structuring. van Vliet S, Burd NA, van Loon LJC. J Nutr. 2015;145(9):1981–1991. https://pubmed.ncbi.nlm.nih.gov/26246... Pasiakos SM, et al. Protein requirements and muscle mass/strength: a narrative review. Nutrients. 2015;7(7):5474–5493. https://pmc.ncbi.nlm.nih.gov/articles... 5. Protein density affects the ability to meet protein needs without excessive food volume. Traylor DA, Gorissen SH, Phillips SM. Protein requirements and optimal intakes in aging. Adv Nutr. 2018;9(3):171–182. https://pmc.ncbi.nlm.nih.gov/articles... Loenneke JP, et al. Distribution of protein intake and its effect on lean mass. Nutrients. 2016;8(3):106. https://pubmed.ncbi.nlm.nih.gov/26959... 6. Uneven protein distribution across meals can impair muscle maintenance. Mamerow MM, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis. J Nutr. 2014;144(6):876–880. https://pmc.ncbi.nlm.nih.gov/articles... Areta JL, et al. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol. 2013;591(9):2319–2331. https://pubmed.ncbi.nlm.nih.gov/23459... 7. Chronic under-consumption of usable protein leads to gradual strength and resilience loss. Houston DK, et al. Dietary protein intake is associated with lean mass change in older adults. Am J Clin Nutr. 2008;87(1):150–155. https://pubmed.ncbi.nlm.nih.gov/18175... Paddon-Jones D, et al. Role of dietary protein in the sarcopenia of aging. Nutr Clin Pract. 2008;23(5):587–603. https://pubmed.ncbi.nlm.nih.gov/18849... 8. Protein processing can increase digestibility and practical protein availability. Charlton KE, Russell J. Geriatric nutrition: the status of protein and energy intakes in elderly adults. J Nutr Health Aging. 2007;11(2):133–139. https://pubmed.ncbi.nlm.nih.gov/17435... Gorissen SH, Witard OC. Proc Nutr Soc. 2018;77(1):20–31. https://pubmed.ncbi.nlm.nih.gov/28942... 9. Consistency of protein intake matters more than protein ideology. Pasiakos SM, et al. Nutrients. 2015;7(7):5474–5493. https://pmc.ncbi.nlm.nih.gov/articles... Morton RW, et al. Protein supplementation and resistance training–induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376–384. https://pubmed.ncbi.nlm.nih.gov/28698... 10. Muscle outcomes reflect long-term intake patterns rather than short-term choices. Morton RW, et al. Br J Sports Med. 2018;52(6):376–384. https://pubmed.ncbi.nlm.nih.gov/28698... Paddon-Jones D, et al. Nutr Clin Pract. 2008;23(5):587–603. https://pubmed.ncbi.nlm.nih.gov/18849...