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
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