Show notes
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.In today’s episode, 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.Learn how your body responds to food 👉 zoe.com/podcast for 10% off🌱 Try our new plant based wholefood supplement - Daily 30*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune systemFollow ZOE on Instagram.Timecodes00:00 Introduction06:20 What is protein?08:01 Essential amino acids explained09:30 The role of protein in building muscle11:00 Why muscles matter12:05 Optimising protein intake for health14:30 Protein and healthy aging15:48 Best sources of protein21:35 Animal vs plant protein sources28:35 How to achieve fitness goals with plant protein33:45 Which plants have high levels of protein?38:07 Is gut health linked to muscle mass?40:35 How to introduce more plant-based foods into your meals44:54 New Harvard study on protein intake and healthy ageing47:55 How much protein is in eggs and dairy?51:24 Concerns about ultra-processed foods BooksBuy Simon's book The Proof Is In The PlantsBuy Will’s book Fiber FueledFree resources from ZOE:Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - for a healthier microbiome in weeksMentioned in today's episodeEffects of Consuming Ounce-Equivalent Portions of Animal- vs. Plant-Based Protein Foods, published in Nutrients 2023Improving the bioavailability of nutrients in plant foods at the household level, published in PNSPre- versus post-exercise protein intake has similar effects on muscular adaptations, published in Peer JVegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults, published in The Journal of NutritionA 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 NutritionHave feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.
