Kerksick Chad M, Jagim Andrew, Hagele Anthony, Jäger Ralf
Exercise and Performance Nutrition Laboratory, School of Health Sciences, College of Science, Technology, and Health, Lindenwood University, St. Charles, MO 63301, USA.
Sports Medicine, Mayo Clinic Health System, La Crosse, WI 54601, USA.
Nutrients. 2021 Jun 7;13(6):1962. doi: 10.3390/nu13061962.
Adequate dietary protein is important for many aspects of health with current evidence suggesting that exercising individuals need greater amounts of protein. When assessing protein quality, animal sources of protein routinely rank amongst the highest in quality, largely due to the higher levels of essential amino acids they possess in addition to exhibiting more favorable levels of digestibility and absorption patterns of the amino acids. In recent years, the inclusion of plant protein sources in the diet has grown and evidence continues to accumulate on the comparison of various plant protein sources and animal protein sources in their ability to stimulate muscle protein synthesis (MPS), heighten exercise training adaptations, and facilitate recovery from exercise. Without question, the most robust changes in MPS come from efficacious doses of a whey protein isolate, but several studies have highlighted the successful ability of different plant sources to significantly elevate resting rates of MPS. In terms of facilitating prolonged adaptations to exercise training, multiple studies have indicated that a dose of plant protein that offers enough essential amino acids, especially leucine, consumed over 8-12 weeks can stimulate similar adaptations as seen with animal protein sources. More research is needed to see if longer supplementation periods maintain equivalence between the protein sources. Several practices exist whereby the anabolic potential of a plant protein source can be improved and generally, more research is needed to best understand which practice (if any) offers notable advantages. In conclusion, as one considers the favorable health implications of increasing plant intake as well as environmental sustainability, the interest in consuming more plant proteins will continue to be present. The evidence base for plant proteins in exercising individuals has seen impressive growth with many of these findings now indicating that consumption of a plant protein source in an efficacious dose (typically larger than an animal protein) can instigate similar and favorable changes in amino acid update, MPS rates, and exercise training adaptations such as strength and body composition as well as recovery.
充足的膳食蛋白质对健康的多个方面都很重要，目前的证据表明，运动的人需要更多的蛋白质。在评估蛋白质质量时，动物蛋白来源通常在质量上排名最高，这主要是因为它们除了具有更高水平的必需氨基酸外，还表现出更有利的消化率和氨基酸吸收模式。近年来，饮食中植物蛋白来源的摄入量有所增加，关于各种植物蛋白来源和动物蛋白来源在刺激肌肉蛋白合成（MPS）、增强运动训练适应性以及促进运动恢复能力方面的比较，证据也在不断积累。毫无疑问，MPS最显著的变化来自有效剂量的乳清蛋白分离物，但多项研究强调了不同植物来源成功显著提高静息MPS率的能力。在促进对运动训练的长期适应方面，多项研究表明，在8 - 12周内摄入含有足够必需氨基酸（尤其是亮氨酸）的植物蛋白剂量，可以刺激出与动物蛋白来源类似的适应性变化。需要更多的研究来确定更长时间的补充是否能使不同蛋白质来源保持等效性。有几种方法可以提高植物蛋白来源的合成代谢潜力，总体而言，需要更多的研究来更好地理解哪种方法（如果有的话）具有显著优势。总之，当人们考虑到增加植物性食物摄入对健康的有利影响以及环境可持续性时，对食用更多植物蛋白的兴趣将持续存在。针对运动人群的植物蛋白的证据基础有了显著增长，现在许多这些研究结果表明，以有效剂量（通常大于动物蛋白）摄入植物蛋白来源可以在氨基酸更新、MPS率以及运动训练适应性（如力量和身体成分）以及恢复方面引发类似且有利的变化。
