Do all proteins contribute equally to the development of the body? <\/p>\n
\n Last updated on July 1, 2025<\/p>\n<\/div>\n<\/section>\n<\/div>\n At the end of June 2025, Dr. Mike Israel of Renaissance Periodization<\/em> 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?<\/p>\n Aim for about one gram per pound per day of protein.<\/p>\n \u2014Dr. Mike Israel<\/em><\/cite><\/p><\/blockquote>\n 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.<\/p>\n In contrast, those who want to maintain their physique will probably need less than one gram per pound of body weight.<\/p>\n 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.<\/p>\n 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. <\/p>\n Dr. Israetel mentioned the protein digestibility adjusted amino acid score (PDCAAS), which rates proteins based on amino acid completeness and digestibility. <\/p>\n 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. <\/p>\n Some plant-based proteins are also perfect.<\/p>\n You can eat tons of plant protein and get amazing results.<\/p>\n \u2014Dr. Mike Israel<\/em><\/cite><\/p><\/blockquote>\n Want to connect with other fitness enthusiasts like you? Go to the BarBend Community Forum to ask questions, share advice, and talk about all things training.<\/p>\n<\/div>\n 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)<\/p>\n Featured image<\/em> via Shutterstock\/miozin<\/em><\/p>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":" 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 […]<\/p>\n","protected":false},"author":1,"featured_media":2524,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[31],"tags":[],"class_list":{"0":"post-2523","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition-healthy-eating"},"_links":{"self":[{"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/posts\/2523","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/comments?post=2523"}],"version-history":[{"count":1,"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/posts\/2523\/revisions"}],"predecessor-version":[{"id":2525,"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/posts\/2523\/revisions\/2525"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/media\/2524"}],"wp:attachment":[{"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/media?parent=2523"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/categories?post=2523"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.wiki-living.com\/index.php\/wp-json\/wp\/v2\/tags?post=2523"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"\"](\"https:\/\/secure.gravatar.com\/avatar\/d829d4cf3756d8cdc6aff868e98108585bc5040a0355a74c3763199ae01fe3e0?s=96&d=mm&r=pg\")
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Are Proteins From Meat, Dairy, and Eggs Better?<\/h2>\n
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JOIN THE BARBEND COMMUNITY ORGANIZATION<\/strong><\/h6>\n
Vegans & Incorporating Plant Proteins<\/h3>\n
More In Nutrition<\/h2>\n
References<\/h2>\n
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