To stimulate muscle protein synthesis (anabolism), a portion of beef is more effective than an equivalent portion of a soy-based substitute, unless the quantity of the plant-based substitute is doubled.

noli's read

This claim is supported by a randomized controlled trial (RCT) published in the American Journal of Clinical Nutrition (AJCN). Research confirms that protein quality, defined by its amino acid profile (notably leucine) and its bioavailability, plays a key role in triggering protein synthesis. Beef has a higher density of essential amino acids than soy, which explains why a larger quantity of the substitute is required to reach a similar metabolic threshold. It is scientifically accurate that the body 'responds' differently depending on the protein source, although the concept of anabolism also depends on the total quantity of protein ingested over the course of the day. This study clearly illustrates the notion of 'nutritional density' rather than simple caloric intake. The potential exaggeration lies in the simplification of muscle metabolism, which does not depend solely on a single meal, but on the overall balance of the diet. In sum, the science here supports the fact that the choice of protein source directly influences the efficiency of muscle recovery on an equal-portion basis.

the sources

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