I can’t access to look at the specific studies but unfortunately most exercise science is like nutrition science generally (very hard to control, considerable participant variability) but with even smaller samples/statistical power, and insufficiently long periods to observe effects. They also rarely target vegetarian or vegans, so this combination is even less known about. The 1.6-2g/kg/day target is reasonable and supported, but there is an interesting body of research about BCAAs and in particular mechanistic work on the ‘leucine threshold’ for stimulating muscle protein synthesis, with suggestions to bump up leucine when taking plant-based proteins for maximal triggering of MPS. I’m not 100% convinced such work is correct, but enough to implement elements of it. Whether it is completely proven or not my concern raised above was that many plant-based advocates might not be aware that there is even something to consider beyond just protein or macros.
Happy to discuss further but cognizant of hijacking the discussion with something not actually related to the interesting report the authors provided!
To pile on: a local Mexican chain also consistently puts less of PMAs into their tacos than they do meat.
I’m generally a “hit the 1.6g/kg/day target” kind of guy and have been ignoring BCAAs. The effect of branched-chain amino acids supplementation in physical exercise: A systematic review of human randomized controlled trials—ScienceDirect suggests that’s still a valid strategy, but I’m open to learning more.
I can’t access to look at the specific studies but unfortunately most exercise science is like nutrition science generally (very hard to control, considerable participant variability) but with even smaller samples/statistical power, and insufficiently long periods to observe effects. They also rarely target vegetarian or vegans, so this combination is even less known about. The 1.6-2g/kg/day target is reasonable and supported, but there is an interesting body of research about BCAAs and in particular mechanistic work on the ‘leucine threshold’ for stimulating muscle protein synthesis, with suggestions to bump up leucine when taking plant-based proteins for maximal triggering of MPS. I’m not 100% convinced such work is correct, but enough to implement elements of it. Whether it is completely proven or not my concern raised above was that many plant-based advocates might not be aware that there is even something to consider beyond just protein or macros.
Happy to discuss further but cognizant of hijacking the discussion with something not actually related to the interesting report the authors provided!