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Another thing people often ask is
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whether plant protein powder is as good
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as whey protein. In many cases, when
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total protein intake is high enough, the
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differences between protein sources
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become much smaller when talking about
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muscle protein synthesis. Here's the
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We know that a 20-g dose of high-quality
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protein like whey is enough to almost
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maximally stimulate muscle protein
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synthesis in young, healthy people.
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Adding more protein won't increase it
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much further because MPS has an upper
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limit. We also know that the amount of
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leucine in a protein has a big role to
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play in how much protein you need to eat
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to stimulate muscle protein synthesis to
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the max. This is called the leucine
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threshold. Lower leucine in some plant
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proteins may explain why plant proteins
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in smaller amounts aren't as good as
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whey, for example. So, what if you eat
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more plant protein in order to get more
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leucine? That changes things a little.
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Studies that use larger doses of vegan
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powders like 33 g of soy or 24 g of rice
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protein and similar amounts of whey,
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respectively, show no difference in
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muscle growth after a few months of
