In late June 2025, Dr. Mike Israetel of Renaissance Periodization discussed a widely misunderstood concept: protein quality’s impact on building muscle. Protein drives muscle gains, but does the type of protein matter?
Aim for roughly one gram per pound per day of protein.
—Dr. Mike Israetel
There is commonly cited recommendation of one gram of protein per pound of body weight. However, context matters, as training intensity and goals can shift this number. 1.25 to 1.3 grams of protein per pound of body weight may be more growth-promoting. For a 150-pound person, that’s around 175 grams of protein.
Conversely, those who want to maintain their physique would probably suffice with slightly under one gram per pound of bodyweight.
A 2022 systematic review and meta-analysis of multiple studies reveals that muscle and strength gains increase with high protein intakes. Research suggests a minimum of 1.6 grams per kilogram of body weight daily. (1) There’s no confirmed upper limit, which suggests it’s probably better to overshoot daily protein intake.
Is Protein From Meats, Milk Products, and Eggs Better?
Hitting daily protein targets doesn’t necessarily mean getting adequate nutrients to maximize muscle growth. Animal proteins typically contain adequate amounts of essential muscle-building amino acids, like leucine. Plants are often lower in one or more amino acids.
Dr. Israetel referenced the protein digestibility corrected amino acid score (PDCAAS), which rates proteins based on amino acid completeness and digestibility.
Proteins with a PDCAAS score above 0.9 (or 90%) are considered high quality. Consuming any of these alone supplies adequate aminos for muscle growth.
- Eggs — 100%
- Whey protein — 104%
- Chicken, beef, pork — 95–97%
Some plant-based proteins are also complete.
- Tofu — 93%
- Soy protein isolate — 90%
- Quinoa — 92%
- Pea — 89-93%
You can eat tons of plant proteins and get amazing results.
—Dr. Mike Israetel
Vegans & Combining Plant Proteins
Dr. Israetel recommends 75% of daily protein intake come from high-quality sources. If you don’t consume animal products, mixing plant-based foods can stimulate muscle protein synthesis muscle growth to the similiar extent as animal proteins. (2)(3)(4)(5)
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References
- Nunes EA, Colenso-Semple L, McKellar SR, Yau T, Ali MU, Fitzpatrick-Lewis D, Sherifali D, Gaudichon C, Tomé D, Atherton PJ, Robles MC, Naranjo-Modad S, Braun M, Landi F, Phillips SM. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022 Apr;13(2):795-810. doi: 10.1002/jcsm.12922. Epub 2022 Feb 20. PMID: 35187864; PMCID: PMC8978023.
- Monteyne AJ, Coelho MOC, Murton AJ, Abdelrahman DR, Blackwell JR, Koscien CP, Knapp KM, Fulford J, Finnigan TJA, Dirks ML, Stephens FB, Wall BT. Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults. J Nutr. 2023 Jun;153(6):1680-1695. doi: 10.1016/j.tjnut.2023.02.023. Epub 2023 Feb 22. PMID: 36822394; PMCID: PMC10308267.
- Askow AT, Barnes TM, Zupancic Z, Deutz MT, Paulussen KJM, McKenna CF, Salvador AF, Ulanov AV, Paluska SA, Willard JW, Petruzzello SJ, Burd NA. Impact of Vegan Diets on Resistance Exercise-Mediated Myofibrillar Protein Synthesis in Healthy Young Males and Females: A Randomized Controlled Trial. Med Sci Sports Exerc. 2025 Apr 4. doi: 10.1249/MSS.0000000000003725. Epub ahead of print. PMID: 40197715.
- Monteyne AJ, Dunlop MV, Machin DJ, Coelho MOC, Pavis GF, Porter C, Murton AJ, Abdelrahman DR, Dirks ML, Stephens FB, Wall BT. A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial. Br J Nutr. 2021 Sep 14;126(5):674-684. doi: 10.1017/S0007114520004481. Epub 2020 Nov 11. PMID: 33172506; PMCID: PMC8110608.
- Hevia-Larraín V, Gualano B, Longobardi I, Gil S, Fernandes AL, Costa LAR, Pereira RMR, Artioli GG, Phillips SM, Roschel H. High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports Med. 2021 Jun;51(6):1317-1330. doi: 10.1007/s40279-021-01434-9. Epub 2021 Feb 18. PMID: 33599941.
Featured image via Shutterstock/miozin
