Plant-protein blends are anabolically equivalent to whey when matched for total protein and leucine.

Spreading protein across 4 meals of 30+ g each maximizes muscle protein synthesis vs. bolus dosing.

Adults over 60 need ~2.5 g of leucine per meal to trigger maximal muscle protein synthesis.

Adults over 60 should consume at least 30 g of protein at each meal to preserve lean mass.