nutrients Review Plant Proteins and Exercise: What Role Can Plant Proteins Have in Promoting Adaptations to Exercise? Chad M. Kerksick 1,2,*, Andrew Jagim 2 , Anthony Hagele 1 and Ralf Jäger 3 1 Exercise and Performance Nutrition Laboratory, School of Health Sciences, College of Science, Technology, and Health, Lindenwood University, St. Charles, MO 63301, USA;
[email protected] 2 Sports Medicine, Mayo Clinic Health System, La Crosse, WI 54601, USA;
[email protected] 3 Increnovo, LLC, Milwaukee, WI 53202, USA;
[email protected] * Correspondence:
[email protected]; Tel.: +636-627-4629 Abstract: 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 Citation: Kerksick, C.M.; Jagim, A.; leucine, consumed over 8–12 weeks can stimulate similar adaptations as seen with animal protein Hagele, A.; Jäger, R.