According to recent research, the mycoprotein in Quorn would lead to more muscle growth than proteins from milk. This would make this alternative to animal proteins a very interesting option for strength athletes.
Protein for muscle mass
The role of proteins for muscle mass is one of the most discussed topics on this blog. The amino acids in proteins are the building blocks with which proteins in muscle cells can be built (‘protein synthesis’). Muscles are continuously breaking down and building proteins. Which process dominates determines whether your muscles grow or shrink. Both processes are influenced by a large number of factors. The amount and type of available amino acids are one such factor. Proteins differ in the type and quantity of amino acids they contain. This makes different protein sources more or less suitable for muscle growth. Animal proteins are always highly regarded because they are believed to be of higher quality than plant proteins. This often raises the question of whether vegetarians have a harder time gaining muscle mass because they are supposedly ignoring ‘the best’ proteins.Mycoprotein
Research from the University of Exeter shows that mycoprotein leads to a higher stimulation of protein synthesis (muscle growth) than proteins from milk. The researchers compared the extent to which amino acids in the proteins became available for uptake by the muscles after ingestion. The study involved 20 healthy, trained men, both at rest and after intense exercise. The men were given ‘milk proteins’ or mycoprotein after training. Milk proteins, casein and whey, are very popular among strength athletes because of their contribution to muscle growth. The men who received the milk proteins saw protein synthesis increase by 60%. A good result, you might say. However, in the men who received mycoprotein, this increase was twice as high.“These results are very encouraging when we consider the desire of some individuals to choose non-animal derived sources of protein to support muscle mass maintenance or adaptations with training,” Dr Benjamin Wall, Associate Professor of Nutritional Physiology, University of ExeterFrom their information, it appears that mycoprotein may lead to a greater stimulation of muscle growth than animal proteins such as milk proteins, in the hours following a workout. Further research should determine whether these effects are also seen in longer-term studies and in different populations. In an earlier study from the university in 2017, it was already shown that the biological availability of the amino acids from Quorn is comparable to that from milk proteins [2].
Quorn
You’re probably thinking at this point: “Very nice, but what the heck is mycoprotein?” Mycoprotein is the form of protein found in the meat substitute Quorn. It is a protein synthesized from a specific type of fungus. Admittedly, that doesn’t sound very tasty. In the US, the manufacturer ran into trouble upon introduction by calling it ‘a mushroom-based product’. Apparently, that sounded tastier. Unfortunately, Fusarium venenatum is not a mushroom but a fungus. The American Center for Science in the Public Interest objected, stating that this fungus looks as much like mushrooms as humans look like jellyfish. In Britain, too, the labels of Quorn had to be adjusted for this reason.Turning fungi into proteins
The fungi are grown in water continuously supplied with oxygen in large fermentation tanks. Glucose and nitrogen are added as food for the fungi. Vitamins and minerals are also added as additional nutrients for consumers. The mycoprotein is then extracted from this and heated to remove any potentially harmful RNA. Next, it is dried and mixed with egg protein. By this, I mean the actual protein from an egg (hence why the term ‘protein’ is much more convenient than ‘proteins’). This egg protein is added as a binder. After this, it gets its texture to resemble meat more and is molded into various forms. This is done to make it resemble different forms of meat such as minced meat, burgers, and chicken breast. The final product is high in protein and dietary fiber and low in saturated fats. Therefore, it also contains few calories compared to real meat.Eco friendly muscle growth
The makers of Quorn switched early to using free-range eggs. Although they only used the proteins from eggs as a binder, this was necessary to sell the product as suitable for vegetarians. To also satisfy vegans, there are Quorn products for which, for example, potato protein is used as a binder. Either way, using a small amount of animal proteins as a binder is naturally different from when all proteins have to come from animal sources. We are often told that we eat too much meat altogether. That this is too heavy a burden on the environment. The carbon footprint of, for example, Quorn Frozen Mince would be 80 percent lower than that of regular minced meat [3].“We’re excited to see this data being presented by the University of Exeter at ECSS. In a world where many people are trying to cut back on their meat consumption, either for environmental or health reasons, we’re happy to be able to offer an alternative protein that can provide exceptional nutrition and muscle growth, all while being meat-free.” Tim Finnigan, Chief Scientific Adviser for Quorn Foods
Don’t overnight: protein
There are discussions and disagreements about every aspect of proteins and their role in muscle mass. Despite the large number of studies on proteins, researchers still disagree on the right amount of proteins and the most suitable type for muscle growth under different circumstances. Based on the news about this research, I wouldn’t immediately replace all my chicken breast and whey protein with something grown from fungi. Especially since I still have many questions. I see that many blogs internationally are picking up this news, but apparently no one feels the need to look at the data itself before sharing the conclusion. For now, I’ll stick to chicken and quark.Referenties
- Finnigan TJA, Wall BT, Wilde PJ, Stephens FB, Taylor SL, Freedman MR. Mycoprotein: The Future of Nutritious Nonmeat Protein, a Symposium Review. Curr Dev Nutr. 2019;3(6):nzz021. Published 2019 Apr 4. doi:10.1093/cdn/nzz021
- Dunlop, M., Kilroe, S., Bowtell, J., Finnigan, T., Salmon, D., & Wall, B. (2017). Mycoprotein represents a bioavailable and insulinotropic non-animal-derived dietary protein source: A dose–response study. British Journal of Nutrition, 118(9), 673-685. doi:10.1017/S0007114517002409
- Quorn Frozen Mince certification by the Carbon Trust: “KTP provides carbon footprint certification for Quorn(TM)”. Archived from the original on 29 July 2014.
