Do all proteins contribute equally to the development of the body?
Last updated on July 1, 2025
At the end of June 2025, Dr. Mike Israel of Renaissance Periodization discussed a concept that is not widely understood: the effect of protein quality on muscle building. Protein drives muscle gain, but does the type of protein matter?
Aim for about one gram per pound per day of protein.
—Dr. Mike Israel
There is a commonly cited recommendation of one gram of protein per pound of body weight. However, context is important, as training intensity and goals can change this number. 1.25 to 1.3 grams of protein per kilogram of body weight may promote additional growth. For a 150-pound person, that’s 175 grams of protein.
In contrast, those who want to maintain their physique will probably need less than one gram per pound of body weight.
A 2022 systematic review and meta-analysis of multiple studies reveals that muscle and strength gains are increased with a high protein diet. Research suggests that at least 1.6 grams per kilogram of body weight daily. (1) There is no proven upper limit, suggesting that it is probably better to exceed the daily allowance of protein.
Are Proteins From Meat, Dairy, and Eggs Better?
Hitting your daily protein target doesn’t necessarily mean you’re getting enough nutrients to maximize muscle growth. Animal proteins usually contain sufficient amounts of muscle-building amino acids, such as leucine. Plants are often low in one or more amino acids.
Dr. Israetel mentioned the protein digestibility adjusted amino acid score (PDCAAS), which rates proteins based on amino acid completeness and digestibility.
Proteins with a PDCAAS score greater than 0.9 (or 90%) are considered high quality. Using any of these alone provides enough aminos for muscle growth.
- Eggs – 100%
- Whey protein – 104%
- Chicken, beef, pork – 95-97%
Some plant-based proteins are also perfect.
- Tofu – 93%
- Soy protein separates – 90%
- Quinoa – 92%
- Peas – 89-93%
You can eat tons of plant protein and get amazing results.
—Dr. Mike Israel
Vegans & Incorporating Plant Proteins
Dr. Israetel recommends that 75% of your daily protein intake come from high-quality sources. If you don’t eat animal products, mixing in plant-based foods can stimulate muscle protein growth in the same way that animal protein does. (2)(3)(4)(5)
More In Nutrition
References
- Nunes EA, Colenso-Semple L, McKellar SR, Yau T, Ali MU, Fitzpatrick-Lewis D, Sherifali D, Gaudichon C, Tomé D, Atherton PJ, Robles MC, Naranjo-Modad S, Braun M, Landi F, Phillips SM. A systematic review and meta-analysis of protein intake to support muscle mass and performance in healthy adults. J Cachexia Sarcopenia Muscle. 2022 Apr;13(2):795-810. doi: 10.1002/jcsm.12922. Epub 2022 Feb 20. PMID: 35187864; PMCID: PMC8978023.
- Monteyne AJ, Coelho MOC, Murton AJ, Abdelrahman DR, Blackwell JR, Koscien CP, Knapp KM, Fulford J, Finnigan TJA, Dirks ML, Stephens FB, Wall BT. Vegan and Omnivorous High Protein Diets Support Comparison of Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults. J Nutr. 2023 Jun;153(6):1680-1695. doi: 10.1016/j.tjnut.2023.02.023. Epub 2023 Feb 22. PMID: 36822394; PMCID: PMC10308267.
- Askow AT, Barnes TM, Zupancic Z, Deutz MT, Paulussen KJM, McKenna CF, Salvador AF, Ulanov AV, Paluska SA, Willard JW, Petruzzello SJ, Burd NA. Effect of a Vegan Diet on Resistance Exercise-Mediated Myofibrillar Protein Synthesis in Healthy Young Males and Females: A Randomized Controlled Trial. Med Sci Sports Exerc. 2025 Apr 4. doi: 10.1249/MSS.0000000000003725. Epub ahead of print. Policy number: 40197715.
- Monteyne AJ, Dunlop MV, Machin DJ, Coelho MOC, Pavis GF, Porter C, Murton AJ, Abdelrahman DR, Dirks ML, Stephens FB, Wall BT. A mycoprotein-based high-protein vegan diet supports equivalent levels of daily myofibrillar protein synthesis compared to an isonitrogenous omnivorous diet in older adults: a randomized controlled trial. Mr J Nutr. 2021 Sep 14;126(5):674-684. doi: 10.1017/S0007114520004481. Epub 2020 Nov 11. PMID: 33172506; PMCID: PMC8110608.
- Hevia-LarraÃn V, Gualano B, Longobardi I, Gil S, Fernandes AL, Costa LAR, Pereira RMR, Artioli GG, Phillips SM, Roschel H. A High-Protein Plant-based Diet Versus a Protein-Matched Omnivorous Diet to Support Adaptation to Resistance Training in Normal Conditions: Compari Sports Med. 2021 Jun;51(6):1317-1330. doi: 10.1007/s40279-021-01434-9. Epub 2021 Feb 18. PMID: 33599941.
Featured image via Shutterstock/miozin
