The Neuro Experience

What’s the Real Protein Requirement? How Plant-Based vs Animal Protein Impact Muscle Growth

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Apr 30, 2025
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INSIGHT

Workout Drives Most Muscle Growth

  • More than 90% of muscle growth and maintenance depends on workout effort, with less than 10% from protein intake.
  • Protein is essential but often overhyped; average Americans consume around 1.2 g/kg daily without trying.
INSIGHT

Protein RDA Reflects Minimal Need

  • The original RDA for protein (about 0.66 g/kg) was based on nitrogen balance studies that aimed to prevent deficiency.
  • Recommendations were set higher to cover nearly all people, but they reflect minimal maintenance, not optimal intake.
INSIGHT

Protein Quantity Less Critical Than Thought

  • Studies show muscle strength and performance don’t substantially improve by increasing protein beyond normal intake.
  • Exercise stimulus matters far more for gains than protein quantity, regardless of protein type (plant or animal).
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