Optimal Protein Intake Guide

Optimal Protein Intake Guide

The protein requirements discussed so far were based on studies that used animal-based protein supplements, such as whey or egg protein supplements, or were conducted mostly in omnivores. Plant-based protein powders, however, are mostly free of antinutrients and so have digestibility rates similar to those of animal-based proteins. Building muscle requires that, cumulatively, muscle protein synthesis (MPS) exceeds muscle protein breakdown (MPB), resulting in a net accumulation of muscle protein. [114]Unfortunately, most plant proteins are low in leucine, meaning that combining different plant proteins will not have a large benefit unless one of those proteins is corn protein (whose leucine content rivals that of whey protein). MPS was increased similarly by 25 grams of whey protein (providing 3 grams of leucine) and by a combination of 6.25 grams of whey protein and 4.25 grams of supplemental leucine (5 grams of leucine in total).

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