Plant protein and strength: all you need to know | Simon Hill & Dr. Will Bulsiewicz
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Did you know you can build muscle just as effectively with plant protein as with animal protein?
In this episode, nutritionist Simon Hill, and board-certified gastroenterologist Dr Will Bulsiewicz, explain how our bodies use protein to build muscle and highlight the health benefits of plant proteins, such as reducing the risk of heart disease, type-2 diabetes, and hypertension.
Simon and Will debunk common myths about protein and discuss the broader benefits of plant proteins, including improved gut health and reduced chronic disease risk.
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Timecodes
00:00 Introduction
01:57 Quickfire questions
06:28 What is protein?
08:15 Essential amino acids explained
09:45 The role of protein in building muscle
11:05 Why do muscles matter?
14:48 Protein and healthy aging
16:07 Best sources of protein
22:06 Animal vs plant protein sources
29:08 Achieve fitness goals with plant-based protein
35:54 Which plants have high levels of protein?
40:12 Gut health and muscle mass
42:40 How to introduce more plant-based foods into your meals
46:58 New Harvard study: protein intake and healthy ageing
50:00 Protein in eggs and dairy
53:29 Concerns about ultra-processed foods
Books
Buy Simon's book: The Proof Is In The Plants: https://amzn.to/4cWclxW
Buy Will's book: Fiber Fueled https://amzn.to/4bzmUXP
Mentioned in today's episode
Effects of Consuming Ounce-Equivalent Portions of Animal- vs. Plant-Based Protein Foods, published in Nutrients https://www.mdpi.com/2072-6643/15/13/...
Improving the bioavailability of nutrients in plant foods at the household level, published in PNS
https://www.cambridge.org/core/journa...
Pre- versus post-exercise protein intake has similar effects on muscular adaptations, published in Peer J https://peerj.com/articles/2825/
Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults, published in The Journal of Nutrition
https://www.sciencedirect.com/science...
A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial, published in British Journal of Nutrition
https://shorturl.at/sHw6B
Have feedback or a topic you'd like us to cover? Let us know here: https://gf6hx47iu5g.typeform.com/topi...
Episode transcripts are available here: https://zoe.com/learn/category/podcasts
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