Macro partitioning
Blending multiple plant protein sources or fortifying them with essential amino acids (specifically leucine) can improve their anabolic quality to match animal proteins.
To get the most out of plant protein, choose products that are either 'blended' (e.g., pea and rice protein mixed) or 'fortified' with leucine. This ensures you get all the essential amino acids needed for muscle building, making them just as effective as animal proteins without needing to eat huge amounts.
Increasing the quality of protein intake by improving amino acid composition could also compensate for the lower anabolic potential of plant-based proteins
Why this rating
Supported by specific studies (Norton et al., Banaszek et al.) showing equivalence when quality is matched.
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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