Most plant proteins lack at least one essential amino acid (e.g., lysine or methionine) and have lower leucine density. But you can make them work: • Combine complementary sources (e.g., rice + pea) • Increase total dose by 10–20% • Fortify with EAAs or …
Don’t graze. Aim for 3–5 distinct protein-rich meals per day. Why? MPS has a refractory period (~3 hours). You want to spike it repeatedly — not sip protein constantly. 📚 https://t.co/Hl98podPSd https://t.co/rOL6Ndq4fz https://t.co/L5ZPgpz6Fl https://t…
Per‑meal dose: ~0.25–0.40 g/kg (≈15–25 g for many; up to 30–45 g if larger/older) of high‑quality protein usually supplies that leucine/EAA threshold. Older lifters face anabolic resistance — they need more per meal, ideally ~0.4 g/kg with extra leucine.…
Higher protein supports satiety, lean mass retention while cutting, metabolic & immune function, bone (via muscle/IGF‑1), and better glucose handling. 📚 https://t.co/Hl98podPSd https://t.co/r1TQQzlQlP https://t.co/tLIUE949mi