The Metabolic Classroom with Dr. Ben Bikman Plant Protein vs Animal Protein: What the Science Really Says
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Nov 17, 2025 Dive into the debate of plant versus animal proteins! Discover how animal proteins are deemed 'complete' sources while plant proteins often lack key amino acids like leucine. Learn about the digestibility differences and the concept of DIAAS scoring. Unpack the issues with antinutrients found in plant foods that can hinder digestion and mineral absorption. Lastly, gain practical tips on how to safely incorporate plant proteins in your diet, especially regarding potential heavy metal contamination.
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Complete Amino Acid Advantage
- Animal proteins contain all nine essential amino acids and typically match human requirements in a single serving.
- Plant proteins are often low in one or more essentials (commonly lysine, methionine) and usually need combining or larger portions to be complete.
Leucine Drives Muscle Building
- Leucine is the key amino acid that triggers muscle protein synthesis via mTOR activation.
- Plant proteins generally have less leucine, so they produce smaller muscle-building responses unless fortified or consumed in larger amounts.
Digestibility Determines Protein Value
- Digestibility and bioavailability determine how much amino acid reaches circulation and tissues.
- Animal proteins digest ~90%+, while many plant proteins digest around 70–80%, so equivalent grams yield fewer usable amino acids from plants.