Adding leucine to plant-based protein blends allows for the optimization of muscle protein synthesis (MPS) to the same level as whey protein.

noli's read

This claim is supported by a recent study (PMID: 38846451), a randomized controlled trial (RCT) that examines how to fortify plant-based sources to overcome their less-than-optimal amino acid profile. Science confirms that leucine plays a key role as a 'trigger' for muscle building, and plant-based proteins are often naturally less rich in it than animal proteins. The study shows that this enrichment effectively stimulates MPS in a manner comparable to whey, which is a solid strategy for those who prioritize plant-based sources. It is important to note that while immediate MPS stimulation is equivalent, the overall composition of the food and its digestibility remain factors to consider for overall health. The advice is therefore well-founded on robust evidence, although it simplifies metabolic complexity beyond protein synthesis alone. It is a useful practical application for maximizing the effectiveness of plant-based proteins.

the sources

No named source held this one up — that absence is part of the verdict.