Is potato-derived protein as good as milk in building muscle mass?
There is no simple answer to this question as it depends on a number of factors, including the specific type of protein in question and the individual’s dietary needs and goals. However, overall, potato-derived protein does appear to be a suitable alternative to milk-based protein for building muscle mass.
For example, one study compared the effects of whey and potato protein on muscle gains in resistance-trained men. After 8 weeks of training, both groups showed similar increases in muscle mass and strength.
Similarly, another study found that when people consumed a potato-protein supplement after working out, they experienced similar gains in muscle mass and strength as those who took a whey-protein supplement.
For a better understanding and extracting the satisfactory answer to our main question, we should know the basic differences between potato protein and milk protein.
Comparison between potato protein and milk protein
Lets begin with the following qualities
Potato protein is lower in calories, fat, and carbohydrates than milk protein. It is also a good source of iron, calcium, phosphorus, and potassium. Milk protein, on the other hand, is a complete protein, meaning it contains all the essential amino acids our bodies need.
How they are processed
Potato protein is typically isolated from potato starch. Milk protein, on the other hand, is either isolated from milk casein or whey.
The biological value (BV) of a protein is a measure of how well our bodies can use it. Potato protein has a BV of 80, while milk protein has a BV of 94. This means that our bodies can use more of the milk protein we consume than the potato protein we consume.
Amino acid profile
Potato protein is lower in the amino acids cysteine and methionine than milk protein. However, it is higher in the amino acid lysine. Lysine is an essential amino acid that our bodies cannot make on their own, so we must get it from our diet.
Suitability for vegetarians
Potato protein is suitable for vegetarians, while milk protein is not.
Building muscle mass and proteins
Proteins are the nutrients which our body uses to create new muscle tissue. So if you want to build muscle, you need to eat enough protein. But how much protein do you need?
The amount of protein you need depends on a number of factors, including your age, activity level, and muscle-building goals. The Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound of body weight, or 0.8 grams per kilogram. This amounts to:
• 56 grams per day for the average sedentary man
• 46 grams per day for the average sedentary woman
• 71-88 grams per day for active men
• 56-75 grams per day for active women
So, if you weigh 150 pounds (68 kg), you would need to eat 54 grams of protein per day. But if you’re trying to build muscle, you may need more than that. For example, one study found that people who ate 0.55 grams of protein per pound of body weight (1.2 grams per kg) gained more muscle than those who ate 0.45 grams of protein per pound of body weight (0.99 grams per kg).
The best way to make sure you’re getting enough protein is to eat a variety of protein-rich foods throughout the day. Good sources of protein include meat, poultry, fish, eggs, dairy, legumes, and nuts.
So, based on the composition, processing, biological value, amino acid profile, and suitability for vegetarians, potato protein appears to be a suitable alternative to milk protein for building muscle mass. However, it is important to note that each person’s dietary needs and goals are unique, so it is best to speak with a registered dietitian or certified sports nutritionist to determine which protein source is best for you. You can visit Nutritionist in karachi at Ittefaq Hospital for more information.