Macro partitioning
Increasing the quantity of plant-based protein intake (specifically >30g per meal) can compensate for its lower anabolic quality and stimulate muscle protein synthesis rates comparable to lower doses of animal proteins.
If you eat plant protein, do not rely on small doses. Aim for at least 30 grams of protein per meal from plant sources to effectively trigger muscle growth. If you struggle to eat that much, blend different plant proteins (like pea and rice) to create a complete amino acid profile, or mix plant protein with a small amount of animal protein (like milk) to boost the leucine content.
increasing protein intake has led to a positive acute postprandial muscle protein synthesis response and even positive long-term improvement in lean mass
Why this rating
Supported by specific clinical studies (Gorissen et al., Norton et al.) cited in the review.
Source
The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review
Insaf Berrazaga et al. · Nutrients · 2019
DOI 10.3390/nu11081825
More from this paper
- Animal-based proteins stimulate muscle protein synthesis and support muscle mass more effectively than plant-based proteins due to higher digestibility, superior essential amino acid profiles (particularly leucine), and lower amino acid oxidation.Good
- Blending multiple plant protein sources or fortifying them with essential amino acids (specifically leucine) can improve their anabolic quality to match animal proteins.Good
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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