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Pea Protein & muscle growth – Study
A report we found today on a French study which was published in the Journal of the international society of sport nutrition details some great results around pea protein vs whey protein in terms of muscle growth in a double-blind test over 12 weeks.
Read the full study here: Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein (http://www.jissn.com/content/12/1/3)
FROM THE ABSTRACT:
One hundred and sixty one males, aged 18 to 35 years were enrolled in the study and underwent 12 weeks of resistance training on upper limb muscles. According to randomization, they were included in the Pea protein (n = 53), Whey protein (n = 54) or Placebo (n = 54) group. All had to take 25 g of the proteins or placebo twice a day during the 12-week training period. Tests were performed on biceps muscles at inclusion (D0), mid (D42) and post training (D84). Muscle thickness was evaluated using ultrasonography, and strength was measured on an isokinetic dynamometer.
In addition to an appropriate training, the supplementation with pea protein promoted a greater increase of muscle thickness as compared to Placebo and especially for people starting or returning to a muscular strengthening. Since no difference was obtained between the two protein groups, vegetable pea proteins could be used as an alternative to Whey-based dietary products.
Since no difference was obtained between the two protein groups, vegetable pea proteins could be used as an alternative to Whey-based dietary products.
This is great news and adds research support to a growing number of news articles around professional sports people who are vegetarian or have had to seek alternatives to whey proteins due to intolerance issues. This of course goes against some of the more commonly accepted truisms that you simply can’t get the same results with vegetable proteins as you can with whey proteins. It obviously would differ from person to person and would also require a different approach to the complete diet regime, but it is great news for anyone aiming at muscle growth who are possible suffering through allergies.
Here’s a fantastic article about a professional American Football player who switched to a vegetarian diet due to health issues to see huge improvements.
THE REAL-LIFE DIET OF A VEGAN NFL DEFENSIVE LINEMAN, LUKE DARBY (GQ.COM)
Carter’s life changed when he learned, from a documentary on veganism, that dairy contributes to some forms of tendonitis. His own tendonitis had gotten so bad that he struggled to lift himself out of the bathtub. So the next day I went vegan. The first thing I ate was a bean burger and haven’t eaten meat since.”
Maintaining weight is important though, since defensive linemen are weighed regularly and no one wants to look puny at 250 pounds. In the first month after going vegan, Carter lost 40 pounds…Carter’s been able to get back up to 300 pounds, and is leaner and faster now than when he ate animals and their byproducts. And as of a few weeks ago, he’s officially playing for the Chicago Bears.
Carter’s been able to get back up to 300 pounds, and is leaner and faster now than when he ate animals and their byproducts.