Today I’m joined by personal trainer Sophie Waplington to break down one of the biggest concerns for plant-based eaters: getting enough protein and maintaining strength.
We tackle common fears around plant-based eating, including:
🥩 "Am I getting enough protein without meat?"
💪 "Will I lose muscle if I switch to a plant-predominant diet?"
💰 "Is plant-based eating too expensive or complicated?"
Together, we explore the science of protein quality, practical meal-building tips, and effective training strategies to support muscle health and strength.
We discuss:
- Complete proteins & amino acid profiles
- PDCAAS & DIAAS scores – Are these metrics actually useful?
- The leucine threshold & muscle gain – Is it harder to reach with plant-based protein?
- Protein layering – The best plant-based combos for a complete amino acid profile
- How much protein per meal? – Ideal targets and what it looks like on a plate
🏋️♀️ Resistance Training & Muscle Strength
- Why strength training is essential for overall health
- Pre- and post-workout nutrition on a plant-based diet
- Does protein timing really matter for muscle gain?
🍽️ What Does This Look Like in Real Life?
- How to start increasing protein intake on a plant-based diet
- Common mistakes when transitioning to plant protein
- How to add more protein to meals like pasta, curries, and stir-fries
Sophie Waplington is a celebrated plant-based chef, content creator and a highly sought-after fitness expert. Sophie's influence spans the globe with a dedicated fan-base of over 1 million followers. Sophie is steadfast in her mission: to prove that plant-based cuisine can be delicious, nutritionally- robust and protein- packed.
Grab her new book Sophs Plant Kitchen here!
Double Chocolate Cookies!
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The Doctor's Kitchen Podcast