The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
You would need 6 eggs to achieve this, 4.5oz of steak chicken or fish, 30g of whey protein, 2 cup greek yogurt, and far more plant foods (3+ cups cooked lentils or beans, 6 cups quinoa, 5 cups peas).
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far more plant foods (3+ cups cooked lentils or beans, 6 cups quinoa, 5 cups peas).
You would need 6 eggs to achieve this, 4.5oz of steak chicken or fish, 30g of whey protein, 2 cups greek yogurt, and far more plant foods (3.5 cups cooked lentils or beans, 6 cups quinoa, 5 cups peas).
Just make sure you get enough of the chicken in there (5 ounces per serving) to eclipse the leucine threshold for muscle protein synthesis.
you're going to need probably 3/4 of a pound of beans and rice to get the equivalent of four ounces of muscle in terms of muscle protein synthesis
to get that 2.6 grams of leucine in meat you're gonna need about what like 25 to 30 at least 30 30 30 out there allow around 30 grams of you know
in order to get 2.6 grams of leucine from some of the highest plant-based foods you have to eat very large amounts so if you're talking about lentils or beans and rice which are some of the I mean lentils and beans are some of the highest leucine content we are talking you are going to have to eat almost half a pound of lentils or beans to get 2.6 grams of leucine
you can eat 3 to 4 ounces of red meat and get 2.6 grams of leucine but you'd have to eat a mountain of rice and beans you could get it with plant foods but you would have to eat a whole lot more of them
And I I love Gabrielle and um Don Layman and the work they've done. And, you know, I I've cited a paper by Don Layman in that podcast and said, hey, look, we need 110 mg of leucine per day per kilogram. 165-lb human like me needs 8 g of leucine per day. You can get that in 8 oz of ground beef or 8 cups of cooked lentils. Which do you want? And that 8 cups of cooked lentils is probably not going to be that bioavailable for the leucine.
we need 110 milligrams of leucine per day per kilogram 165 pound human like me needs eight grams of leucine per day you can get that in eight ounces of ground beef or eight cups of cooked lentils which do you want and that eight cups of cooked lentils is probably not going to be that bio available for the leucine
you want to get at least 50 milligrams of leucine per pound of body weight which for me means I need eight grams of leucine for optimal muscle protein synthesis
to get an equivalent amount of Lucine assuming that that Lucine is equivalent bioavailability in plant Foods I would have had to eat pounds of lentils pounds