We got some Vegans who do BJJ and wrestling at our gym and they are weak ass piss. Its like kids rolling with adults.
In case you are implying that them being weak according to you is an effect of their diet, it's the same thing as saying: "many artists suffer from mental illnesses, it must be the art that makes them mentally ill."
That being said, i did mention in this thread that it is easier to get a high biological value when it comes to protein with animal products, but it's definitely not the case that the ability to build muscle and/or strength is compromised to an extent where you'd say you can't get extremely strong/muscular on that diet.
(Besides the other guy, i also posted a list with (over) 10 vegan athletes and there's an olympic lifter amongst them.)
Biological value of a protein = how convenient it is for the organism to be turned into muscle and it is based on the balance/relationship of its amino acid profile, preparation (cooking) and vitamin and mineral content.
The criticism that plant based proteins receive compared to those found in animal products, are that they are lacking in some of the essential amino acids.
Whey protein concentrate has the highest biological value amongst all proteins, which subsequently means that all the amino acids stand are in the best relation to each other, compared to all other proteins.
That being said, the biological value of a protein is only really a concern if you're ingesting a single protein source per day or even a longer period of time, because by combining protein sources which complement each other, the biological value goes up. Tuna: 92
In a vegan diet, an example of this would be the combination of grains (most of the times lacking the amino acid lysine) with legumes (lacking the amino acid methionine).
Here are all common foodstuffs ranked by their biological value (taken from Wikipedia):
Whey protein concentrate:
104
Whole egg:
100
Whey Protein:
96
Whole Soy Bean:
96
Human milk:
95
Chicken egg:
94
Tuna:
92
Soybean milk:
91
Cow milk:
91
Buckwheat:
90+
Cow milk:
90
Cheese:
84
Quinoa:
83
Rice:
83
Defatted soy flour:
81
Beef:
80
Chicken:
79
Casein:
77
Fish:
76
Beef:
74.3
Soybean protein isolate:
74
Pork:
70
Immature bean:
65
Full-fat soy flour:
64
Soybean curd (tofu):
64
Wheat gluten:
64
Whole wheat:
64
White flour:
41
In regards to this chart and topic, i want to explain two more things.
One, the value 100 doesn't mean 100 percent, but is just the number assigned to the value of whole egg since it serves as "reference protein".
Two, combining two proteins which both have a high biological value do not necessarily make for a higher biological value combination than combining two proteins which both have a low biological value - the biological value of a combination depends almost exclusively on if the proteins making up the combination complement their protein profiles of the other, some examples of double protein combos will follow below.
Green = plants
Yellow = eggs, dairy
Red = meat
65 %
potatoes + 35 %
whole egg:136
75 %
cow milk + 25 %
wheat flour: 123
60 %
chicken egg + 40 %
soy: 122
71 %
chicken egg + 29 %
cow milk: 122
85 %
rice + 15 %
yeast: 118
68 %
chicken egg + 32 %
wheat: 118
77 %
beef + 23 %
potatoes: 114
55 %
soy + 45 %
rice: 111
75 %
cow milk + 25 %
wheat: 105
55 %
potatoes + 45 %
soy: 103
52 %
beans + 48 %
corn: 101
So yeah, veganism doesn't stand in contrast to getting all essential amino acids in sufficient amounts, nor does it stand in contrast to being able to make meals/diet plans which are high in protein with a great amount of biological value.
Cheers mate!
