Protein, Lysine & Muscle Mass in Vegans
Just added to the Protein page at VeganHealth.org:
“A study out of Boston published in 2011 but performed using data collected during the 1980s, found that vegan and non-vegan, middle-aged women had similar levels of muscle mass despite differences in protein intake of 1.0 g/kg/day for vegans and 1.3 g/kg/day for omnivores (14). However, the muscle mass was not measured directly – rather it was estimated using formulas based on creatinine clearance (a byproduct of muscle metabolism). The researchers believed the formulas to be accurate, but since they have not been validated on vegans it should be viewed with some uncertainty. At 30 mg/kg/day, the vegan women did not meet the RDA for lysine which
is 38 mg/kg/day. However, the study showed the vegan women to be consuming only 1511 kcal/day vs. 1866 kcal/day for the omnivores, yet their body mass indexes were very similar at 20.0 and 20.7 respectively. This could indicate that food intake for the vegans was underestimated, possibly due to a lack of data on vegan foods.”
More commentary: This is one of only two studies that have looked at protein status in actual vegans, the other study being one that measured serum albumin levels (12). While not conclusive, it provides evidence that vegans generally have adequate protein status.
12. Haddad EH, Berk LS, Kettering JD, Hubbard RW, Peters WR. Dietary intake and biochemical, hematologic, and immune status of vegans compared with nonvegetarians. Am J Clin Nutr. 1999 Sep;70(3 Suppl):586S-593S. (Link)
14. Andrich DE, Filion ME, Woods M, Dwyer JT, Gorbach SL, Goldin BR, Adlercreutz H, Aubertin-Leheudre M. Relationship between essential amino acids and muscle mass, independent of habitual diets, in pre- and post-menopausal US women. Int J Food Sci Nutr. 2011 Nov;62(7):719-24. Epub 2011 May 16. (Link)