Macro partitioning
Intake of plant protein is associated with a lower risk of cardiovascular disease mortality, whereas animal protein intake was not significantly associated with cardiovascular or cancer mortality.
If your goal is cardiovascular health and longevity, prioritize plant-based protein sources (beans, lentils, nuts, seeds) over animal proteins. This meta-analysis found that higher plant protein intake was linked to a lower risk of dying from heart disease, while animal protein intake showed no such significant benefit for cardiovascular mortality.
Intake of plant protein was significantly associated with a lower risk of all cause mortality... and cardiovascular disease mortality (pooled hazard ratio 0.88, 95% confidence interval 0.80 to 0.96, I2=63.7%, P=0.001)... Intake of total and animal protein was not significantly associated with risk of cardiovascular disease and cancer mortality.
Why this rating
Meta-analysis of prospective cohort studies, robust sample size, but observational nature prevents causal certainty.
Source
Dietary intake of total, animal, and plant proteins and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies
Sina Naghshi et al. · BMJ · 2020
DOI 10.1136/bmj.m2412
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
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