Shakes versus food: a pragmatic assessment — the long version

On post #4 — agreed on the reasoning, with one qualification.

Protein sources: animal sources (meat, fish, eggs, dairy) are denser and easier to hit targets with. Plant sources require higher volume. Neither is nutritionally superior; volume and personal preference matter.

This follows post #6 rather than contradicting it.

Thank you for the correction. I have edited my earlier post with a note rather than silently, so the thread still makes sense to read. The error was mine and it was the kind that comes from remembering a figure instead of looking it up.

Coming back to post #15, because the follow-up matters more than the original answer.

Protein sources: animal sources (meat, fish, eggs, dairy) are denser and easier to hit targets with. Plant sources require higher volume. Neither is nutritionally superior; volume and personal preference matter.

Leucine and MPS: leucine stimulates muscle protein synthesis at a threshold of roughly 2 to 3 grams per meal. That influences how much protein per meal matters, but total daily protein still matters most.

This follows post #24 rather than contradicting it.

Protein targets during weight loss: the standard recommendation is 1.6 to 2.2 grams per kilogram of body weight. Individual requirements vary but that range is a reasonable starting point.

Micronutrition alongside protein: eating protein foods that are also good sources of micronutrients (iron, B vitamins, zinc) solves two problems at once.