Once again we return to Examine.com for another study that proves what we already know, but the unintelligent researchers and the monkeys at Examine.com don’t even understand the results of the study. Kind of hilarious and sad at the same time.
Quick Summary
In this 5-day randomized crossover trial of 16 vegetarian men and women (average age of 24,) the subjects were randomly assigned to consume 1.2 or 2.0 g/kg/day of protein, and were supplemented up to their allotted amount with pea protein, to determine if the higher intake of protein would improve exercise recovery in strength, jump height, muscle soreness and pain due to the lower bioavailability of plant based proteins.
Key study details
“The lower-protein diet contained 1.2 grams of protein per kilogram of body weight per day, while the higher-protein diet contained 2.0 grams of protein per kilogram of body weight per day. There was a washout period of 2 weeks between the diets.”
We already know that 1.2 grams of protein per kilogram of body weight per day is barely adequate for people who are sedentary and do not exercise. It might keep you from losing muscle mass on a very low-volume “grandma” exercise plan, but when training for increases in athletic performance, power, strength and/or muscle mass, it is not enough and you will burn out very quickly. Also, we know that plant-based protein is extremely less bioavailable in humans as the protein is bound to fiber, starches and blocked by antinutrients. About 50 to 75% of plant-based protein is absorbed at best, usually it’s around 60% or lower. This means that already at 1.2 g/kg/day you will likely only absorb 0.72 g/kg/day, and at 2.0 g/kg/day you might get the actual 1.2 g/kg/day. Also, all plants either lack or are severely low in several important amino acids, making the protein pretty much worthless, even if combined with other sources as you would need to consume pounds of crap to get what you need — and that would make you live out most of your day on the toilet with the runs.
Finally, we also know that when increasing animal-based and bioavailable protein in any kind of diet from a measly 1.2 grams to 2.0 grams of body weight per day, recovery in strength, jump height, muscle soreness and pain is greatly improved, and so is also the increase in muscle mass and strength.
“The participants did lower-body exercises to induce muscle damage and then the researchers assessed the participants’ exercise recovery daily for 5 days. The outcomes included quadriceps strength (measured using MVIC and concentric contractions), jump height, and muscle soreness and pain. Exercise recovery did not differ between vegetarian diets containing different amounts of protein.”
This comes as no surprise. Increasing protein, which is needed for recovery, did nothing as it was useless plant-based pea protein. What they actually did in this study, when we account for bioavailability, was that they increased the protein intake from about 0.8 g/kg/day to 1.2 g/kg/day which is still way too little, especially when it’s plant-based and lacking in several amino acids.
Plant-based protein, just as any plant-based food is a total waste of resources, money, and are extremely toxic to the environment, as anything plant-based is harvested in big fields (often monocropping) killing hundreds of thousands of small animals, poisoning the soil with pesticides, and then transporting the crap around the world to have it processed and stored in several factories and warehouses. Frikkin’ retarded.
Keep in mind that there are hundreds of studies showing improvement in not only recovery, but also performance, muscle mass, and strength when adding animal protein to your diet, as it actually is bioavailable and can be used by your body for what it is intended to.
Examine.com’s take
“The results suggest that for vegetarians, increasing protein intake above 1.2 grams per kilogram of body weight per day does not enhance the recovery of muscle strength and power. However, there are other reasons to increase protein intake, such as increasing muscle size and strength”
To be more specific, the results prove that increasing plant-based protein does not enhance recovery of muscle strength and power, or do anything else for that matter as it is totally useless, worthless and incompatible with human physiology.
As for the other reasons, such as increasing muscle size and strength, that is only possible if you get your protein from bioavailable animal-based sources.
And this is why any proclaimed “vegan” bodybuilder or athlete lies about their diets and usually consumes eggs/egg whites and/or white fish and takes copious amounts of performance enhancing drugs, but still crash and burn within months or a few years — usually due to injuries and/or burning out as they lack cholesterol, omega-3 and saturated fats in their retarded diets.
Anyway, the evil Jesuit-controlled puppet Bill Gates with his network of Jesuit-sponsored schools and anti-human companies of Impossible Foods and Beyond Meat can shove his worthless pea protein up his ass.
If you need help with any kind of health problems or transitioning from your current way of eating to our natural species-appropriate, species-specific way of eating, I’m available for both coaching and consultation.
Coaching and Consultation
And if you found the article and my insights helpful and enjoy my daily free information, please consider donating to help pay the webhosting bills and keep the site running. And if you’re interested in discussing and sharing information with likeminded people, consider joining our uncensored community at Ungovernable.se. Thank you!
