Consuming Essential Amino Acids (EAAs) in adequate amounts from foods and sports nutrition supplements increases the rate of muscle protein synthesis, a process that plays a key role in muscle building when you commit to a healthy, balanced diet and exercise regularly. A study published in the journal Amino Acids looked at differences between plant-based and animal protein sources.
Researchers found the EAA content of oat averaged 21% and wheat was around 22% compared to the roughly 43% found in whey and 32% EAA content of egg. Levels of the Branched Chain Amino Acid Leucine also varied by protein type with around 5.1% in hemp and 13.5% in corn compared to about 9% in milk and 7% in egg.
There were also lower levels of the EAAs methionine and lysine in plant-based proteins. Amino acid profiles can be balanced out by combining different plant protein sources and also blending plant proteins with animal-based protein sources.