Hormonal
Higher protein quality (specifically higher leucine content and digestibility, measured by DIAAS) promotes greater resistance exercise-induced muscle hypertrophy compared to lower quality proteins when protein doses are not artificially elevated to saturation.
To maximize muscle growth from resistance training, prioritize high-quality proteins rich in leucine (like whey, eggs, or meat) over lower-quality sources (like some plant proteins) unless you are willing to consume significantly larger amounts of the lower-quality protein to hit the same leucine threshold. This is particularly important for older adults who need higher leucine doses to stimulate muscle synthesis.
The leucine content of a protein is the strongest determinant of the capacity of a protein to affect MPS and likely hypertrophy... the importance of leucine content for MPS and likely subsequent hypertrophy needs to be appreciated in the context of not only its content in a protein source but also its digestibility.
Why this rating
The paper is a review of mixed evidence; some studies show clear differences (whey vs soy), while others show equivalence when doses are matched/saturated.
Source
The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass
Stuart M. Phillips · Nutrition & Metabolism · 2016
DOI 10.1186/s12986-016-0124-8
Related findings · Hormonal
- Initial treatment for type 2 diabetes should be a combination of metformin and either an SGLT-2 inhibitor or a GLP-1 receptor agonist to achieve cardiorenal protection, rather than monotherapy or older agents like sulfonylureas.Strong
- For patients with specific monogenic obesity syndromes (leptin deficiency, POMC/PCSK1/LEPR mutations), targeted pharmacotherapy (recombinant leptin or setmelanotide) is highly effective and should be prioritized, unlike in polygenic obesity.Strong
- Continued weekly administration of 2.4 mg subcutaneous semaglutide prevents weight regain and promotes further weight loss in adults with overweight or obesity, whereas switching to placebo results in significant weight regain.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →