Dr. Rhonda Patrick

means you need to consume more than a kilogram of potatoes but just 70 grams of meat like chicken or beef contain 20 grams of protein second plant-based foods have a lower digestibility than animal-based foods largely due to the presence of a food matrix consisting of fiber fiber can slightly reduce the body's ability to extract and utilize protein found in plants

it also slows the digestion process.

Sprouting and fermenting can overcome some of this and improve the digestibility and absorption of plant protein.

Third, plant proteins are often deficient in one or more of the essential amino acids.

For example, lysine, methionine, and most importantly, leucine.

Remember, that essential amino acids are needed to be consumed in the diet to build complete proteins in the body.

A lower essential amino acid content means that most plant proteins are incomplete proteins and stimulate a lower anabolic response compared to animal-based protein.

If you're eating plant-based, you do have options.

Protein needs can be met on plant-based diets by supplementing with plant-based protein isolates and concentrates, by consuming a larger quantity of protein each day to compensate for a lower protein quality, and also by diversifying the intake of a

complementary proteins that have the right amino acid profile.

Despite the lower anabolic potential of plant-based protein sources, studies generally support the idea that as long as the total daily protein intake is high enough, a vegetarian or a vegan diet can support daily muscle protein synthesis and gains in muscle size and strength as much as a diet containing animal-based protein.

But because plant protein is lower in quality,

You'll have to consume more food overall to reach your daily protein intake.

But whole foods aren't the only source of protein.

Many people choose to obtain their protein through protein supplements or protein powder, and there's a good reason to think that this is a fairly sensible practice.

Whey protein is one of the most popular protein supplements, in part because it's an extremely high-quality protein source.

Whey is a rich source of the essential amino acids cysteine and the branched-chain amino acids leucine, isoleucine, and valine.

Whey also contains several bioactive peptides.

The leucine content of whey is what makes it stand out.

The leucine content in whey is 50 to 75% higher than other protein sources.