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466: The ultimate protein episode | Nutrition scientist Don Layman, Ph.D.
The mindbodygreen Podcast
How to Maintain Muscle and Build Muscle
For people looking to build muscle, we'd recommend at least four meals per day with a minimum of 30 grams of high quality protein. All animal proteins have higher leucine than all plant proteins. In whey protein, leucine is about 12%. So 23 grams of whey protein isolate will trigger it. Where if it's soy protein isolate, it's about 7.8%. So now you need 33 or 34 grams.
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