Read on Twitter
THREAD=15
#Vegans
- Thrive
#PlantProteins
- but RDA 0.8 g/kg protein NOT ENUF
- #Kidney health NOT @ risk
Need 1.2-2 g/kg protein if:
- #VEGAN!
- build/maintain #muscle ALL ages
- 60+yr PREVENT #Sarcopenia+ #BoneLoss
- #FatLoss: protect LBM; satiety
#Science
@mackinprof
#Vegans
- Thrive
#PlantProteins- but RDA 0.8 g/kg protein NOT ENUF
- #Kidney health NOT @ risk
Need 1.2-2 g/kg protein if:
- #VEGAN!
- build/maintain #muscle ALL ages
- 60+yr PREVENT #Sarcopenia+ #BoneLoss
- #FatLoss: protect LBM; satiety
#Science
@mackinprof
This thread:
- list reviews or opinion papers that attempt to present as anti-protein or "protein risk" but its not #DATA
- list hi-quality papers providing evidence for benefits of protein intakes >RDA at least 1.2-2 g/kg for everyone
- #PlantProteins bioavailability =2X RDA
- list reviews or opinion papers that attempt to present as anti-protein or "protein risk" but its not #DATA
- list hi-quality papers providing evidence for benefits of protein intakes >RDA at least 1.2-2 g/kg for everyone
- #PlantProteins bioavailability =2X RDA
This is a narrative review, so it is opinion NOT data
#protein https://ncbi.nlm.nih.gov/pmc/articles/PMC4045293/
#protein https://ncbi.nlm.nih.gov/pmc/articles/PMC4045293/
This is also a narrative review, so opinions NOT data #protein https://ncbi.nlm.nih.gov/pmc/articles/PMC3662288/
Narrative not data - also appearing in the same journal https://academic.oup.com/nutritionreviews/article/77/4/197/5307079
This paper is about CVD death - not kidney health or risk
wrt #protein https://academic.oup.com/ije/article/47/5/1603/4924399
wrt #protein https://academic.oup.com/ije/article/47/5/1603/4924399
Next THREE tweets are free reviews on why more protein (and exercise) as you age is a good idea, not less #protein
#sarcopenia https://academic.oup.com/advances/article/9/3/171/4964951
#sarcopenia https://academic.oup.com/advances/article/9/3/171/4964951
#Protein ârequirementsâ beyond the RDA: implications for optimizing health
https://www.nrcresearchpress.com/doi/full/10.1139/apnm-2015-0550#.XqSsSMhJGdB
https://www.nrcresearchpress.com/doi/full/10.1139/apnm-2015-0550#.XqSsSMhJGdB
Current Concepts and Unresolved Questions in Dietary #Protein Requirements and Supplements in Adults https://www.frontiersin.org/articles/10.3389/fnut.2017.00013/full
This one supports animal proteins ONLY cuz elderly don't tend to have an appetite to eat enough plants.
Vegans this is no barrier!
Nutrient-rich, hi-quality, protein-containing dairy foods in combo with exercise in aging persons to mitigate sarcopenia https://academic.oup.com/nutritionreviews/article/77/4/216/5250741
Vegans this is no barrier!
Nutrient-rich, hi-quality, protein-containing dairy foods in combo with exercise in aging persons to mitigate sarcopenia https://academic.oup.com/nutritionreviews/article/77/4/216/5250741
Same conclusions: no effect of protein on renal function https://academic.oup.com/advances/article/9/4/404/5055949
Utilizing cereal /legume composite mixes could help improve nutritional properties: amino acid comp + fatty acids, fiber + phytochemical content
The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723444/
The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723444/
The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption
- how can we improve the quality of plant proteins to help us build muscle? https://academic.oup.com/jn/article/145/9/1981/4585688
- how can we improve the quality of plant proteins to help us build muscle? https://academic.oup.com/jn/article/145/9/1981/4585688
In the big picture soy protein is just as effective as whey protein for MPS. Whey digestion is somewhat faster, contains a little more leucine but no strong evidence to show that this is beneficial for muscle growth/repair over weeks/months. https://journals.physiology.org/doi/full/10.1152/japplphysiol.00076.2009?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dpubmed
Combinations of various plant-based protein isolates can help vegans achieve their protein needs efficiently. We need higher amts of plant proteins. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6245118/
