Kristina Carrillo-BucaramBA kinesiology and health sciences · raw vegan creator and author
Yes, and greens are the overlooked source: two pounds of dark leafy greens average around 40 grams of protein, and she runs 60 to 85 grams a day while lifting.
What it rests onFood-composition totals plus her own training results.
Source: fullyraw.com ↗
Layne NortonPhD · nutrition scientist, coach, and competitive powerlifter
Total grams is the wrong measure. What matters is quality: a per-meal leucine threshold of roughly 2.5 g with a full complement of essential amino acids, and 1.6 to 2.4 g/kg/day.
What it rests onMuscle protein synthesis research; leucine as both signal and substrate; DIAAS and digestibility corrections that discount plant totals.
Source: biolayne.com ↗
Norton's numbers are for people training for hypertrophy. Her numbers are her own, at her bodyweight, and she also frames them as sufficient for general health. The two sides are closer than they look for a sedentary adult and furthest apart for a lifter, which is exactly the case she raised herself in May 2024.
Both agree plant protein can meet requirements with attention. Norton's own material says vegetarians can hit the targets with a combination of high quality plant sources. Both agree total intake matters and that most people undershoot.
Trials comparing hypertrophy outcomes on matched total protein from raw plant versus mixed sources, controlled for leucine. If quality-adjusted plant protein produced equivalent outcomes at equal grams, his objection falls; if it needed a 20 to 30% premium, hers does.
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