Plant vs Animal based muscle mass synthesis response, which one is

better?

We live in times when the human physique has reached a new stage and set a new benchmark,
in terms of strength, speed, and stamina. Every four years records are broken and the bench
mark is set even higher. As an organism made by protein mostly if not entirely, we sure through
years of research know that consuming protein does help gain more mass and is essential, and
in fact we cannot survive without it.
Perhaps the most fascinating part of our diet is protein indeed. From how to eat to when to eat,
its always there on the net. In my experience, whenever I have opened a website to watch
some video, there will be at least one video out of 4 or 5 which will be on protein.
This clearly shows how eager and aware the present population is regarding protein and how to
maximize its utilization. Keeping this in mind, this article will try and solve the age old question
as to whether plant based protein can beat the animal based for maximum muscle synthesis
and the myths associated with this nitrogenous substance which can turn someone into a
champion.

1. Proteins cause hair loss

This one is a legendary myth which looms in everyones mind almost, that protein can cause
hair loss. Its absolutely not true at all. We are protein based organisms, we need it to live, from
the tip of the hair to the toe nail is made of protein. In-fact hair is made of keratin, its a fibrous
structural protein which protects the cells from damaging. Ever wondered why shampoos
contain protein, its because our hair needs it. If you dont have a good diet then the hair loss
problem starts.
So this is totally not true, till date there is not one article which can prove that protein can
cause hair loss, because thats just not how it is.
2. You need to consume whey or any form of protein right after the
workout.
This troubles all the weight lifters and heavy doers that if you dont consume the right amount
right after your workout, the muscles start consuming itself. It turns out that the window where
you should consume the protein is a pretty wide one. I am talking about after the workout you
can shower, cook and then eat and make your gains. Thats how wide it is. Its true that the
muscle synthesis keeps happening after the workout so putting nutrition into it is important,
but its not like your muscles will shrink back and you wont get them bigger if you dont
consume right after your lifts. The anabolic window just remains open for a good amount of 3
to 4 hours. So we get plenty of time to complete our macros and no need to stress on the
matter.

3. You can only assimilate 30 grams of protein in one sitting ?

Your body can definitely utilize more than 30 grams of protein in one sitting. Its actually the
amount which will be needed to stimulate muscle repair and it doesnt mean the rest of the
protein becomes fat. Theoretically its possible, that the amino acids will be stored as fat, but
its a costly process and the body wouldnt want to spend time doing it, if other sources like
glucose is available. There is something called rabbit starvation , a rare nutritional disorder
that can because of complete absence of fat also called Protein poisoning, so theres another
reason why we should not exclude fat completely. Rabbit starvation term originated because of
the people who would eat rabbit meat, and rabbit meat is considered to be too lean, more than
pork and beef, hence the issue. Rabbits meat contain 8.3 % fat based on the carcass 60% yield.

So bottom line would be, I am not saying to eat 70 grams of protein every meal, but we can
definitely eat more than 30 grams.
4. Eating protein can damage your kidneys.

Our kidneys contain almost 1 million nephrons which are the functioning units.
Adding a bit of extra amount of protein wont damage the renal system. Its built exactly to take
stress. Drinking alcohol and smoking damages it not extra protein. Keeping the fluid content
high, as in a good amount of water and staying hydrated through the workout and the through
the day is the best way to keep it clean and healthy.
It might come as a surprise but, in chronic renal failure cases too, patients are advised to eat
some amount of protein and mostly eggs.
Our renal system is extremely efficient in filtering the excess amount of wastes, its only when
more than 70% of nephrons are destroyed that we lose the efficiency. Sure that our organs
have a limit, cause we are humans, but no doubt that eating 1-1.5grams/lb protein is safe.

5. Cooking protein changes its biological value.

Meat has to be cooked, or it can lead to poisoning. Serious conditions like mad cow disease, can
be fatal. Protein doesnt get denatured like that. For eggs, cooking only coagulates the protein
and breaks down the quaternary structure of protein into primary structure which makes it
easy for the body to absorb. Beef and other red meat sources will get its fat content reduced if
the meat is cooked, but protein is intact and still nutritious. Charring of meat should be avoided
because it can turn into carcinogenic substance.
Denaturing happens when the structure of protein changes as in the coiled from becomes
uncoiled. Our body still absorbs the same amount of amino acids and this does not change the
protein and the nutritional component remains the same. Eggs have the highest biological value
of almost 120%, but cooking or boiling doesnt deprive it of its benefits. People have gained
massive amount of mass eating eggs and breakfasts are incomplete without them all over the
world.
References
1. Witard, O. C., Jackman, S. R., Breen, L., Smith, K., Selby, A., & Tipton, K. D.
(2014). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to
increasing doses of whey protein at rest and after resistance exercise. The American
Journal of Clinical Nutrition, 99(1), 86-95

2. Kerstetter, J. E., Kenny, A. M., & Insogna, K. L. (2011). Dietary protein and skeletal
health: a review of recent human research. Current Opinion in Lipidology, 22(1), 16-20.

3. Andersen, C. J., Blesso, C. N., Lee, J., Barona, J., Shah, D., Thomas, M. J., &
Fernandez, M. L. (2013). Egg consumption modulates HDL lipid composition and
increases the cholesterol-accepting capacity of serum in metabolic syndrome. Lipids,
48(6), 557-567

4. Bonjour, J. P. (2005). Dietary protein: an essential nutrient for bone health.Journal of

the American College of Nutrition, 24 (sup6), 526S-536S.

5. Finner AM. Nutrition and hair: deficiencies and supplements. Dermatol

Clin. 2013;31(1):167172 [Pub Med]