Bias towards plant based diets has unfortunately pivoted the discussion about protein away from what really matters.

First, protein is nothing but an aggregation of individual amino acids (AA) to which the human digestive tract reduces any dietary protein, no matter which source it comes from.

Second, animal-based proteins are more complete than plant-based proteins in the sense that the AA composition of meat more closely resembles our human composition of AAs.

Third, the absorption of plant based proteins is often impaired by socalled antinutrients (i.e. nutrients that inhibit the abosrption or health effects of other nutrients). Plants' antinutrients to proteins are the tannins, phytates, and protease inhibitors. Moreover, the profile of essential amino acids (those which we need to ingest because our organims cannot synthesize them) is largely insufficient in any plant, which requires vegans to carefully compose their protein sources. I have addressed this, and all the other issues I mention here, in detail in an earlier post (https://medium.com/read-or-die-hq/got-a-protein-fetish-done-right-it-boosts-lifespan-and-looks-d5930875e1d0).

Interestingly, an investigation into several cycles of the NHANES study showed strikingly little differences in the AA profiles of different dietary patterns despite substantial differences in the macronutrient profiles. That shoud serve as a reminder that differing health effects of different diets are probably not attributable to the AA composition, but to other nutrients and almost certainly to interactions between those nutrients. The role and function of mTOR, particularly the inhibition of mTORC1, is a research subject that is still in its infancy. We have only data on rodents' lifespan, but not on humans.

So, my approach is a pragmatic one. Use the N-of-1 method to continuously monitor diet and exercise effects on a fucntional biomarker that closely associates with aging (such as PWV). Then you'll find out what works best for you. Because even if we had reliable RCTs, you wouldn't know whether their average effects apply to you or not.