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.

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Timecodes

00:00 Introduction

06:20 What is protein?

08:01 Essential amino acids explained

09:30 The role of protein in building muscle

11:00 Why muscles matter

12:05 Optimising protein intake for health

14:30 Protein and healthy aging

15:48 Best sources of protein

21:35 Animal vs plant protein sources

28:35 How to achieve fitness goals with plant protein

33:45 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 meals

44:54 New Harvard study on protein intake and healthy ageing

47:55 How much protein is in eggs and dairy?

51:24 Concerns about ultra-processed foods 

Books

• Buy Simon's book The Proof Is In The Plants
• Buy Will’s book Fiber Fueled

Free resources from ZOE:

• Live Healthier: Top 10 Tips From ZOE Science & Nutrition 
• Gut Guide - for a healthier microbiome in weeks

Mentioned in today's episode

• Effects of Consuming Ounce-Equivalent Portions of Animal- vs. Plant-Based Protein Foods, published in Nutrients 2023
• Improving the bioavailability of nutrients in plant foods at the household level, published in PNS
• Pre- versus post-exercise protein intake has similar effects on muscular adaptations, published in Peer J
• 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
• 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

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Episode transcripts are available here.