Hey MPPTer’s~
Here is the problem with treating all protein the same. It is not the same.
Protein quality matters, especially if your goal is to build or maintain muscle as you age. One of the key differences comes down to leucine. Leucine is an amino acid that acts like a switch for muscle repair and growth. To activate that switch properly, you need around 2.5 grams of leucine per meal.
Animal proteins like whey, eggs, beef, and dairy provide that amount easily. They contain a full spectrum of essential amino acids and are naturally high in leucine. Plant proteins often fall short. Many require larger portions, added calories, or careful combinations to reach the same muscle-building effect.
That does not mean you cannot build muscle with plants. It just means you need to be more strategic. Combining sources like rice and beans, or using a plant-based protein powder with added leucine, can help you reach that threshold.
If you are training consistently and care about strength and recovery, do not just look at the total grams of protein. Look at the source. The quality of what you eat matters as much as the quantity.
Peace, Love & Muscles,
Tootsie
Reference:
“Supplemental protein in support of muscle mass and health: advantage of whey” Devries and Phillips, Nutrients, 2015
