In this episode, you’ll learn everything you need to know about plant protein to torch body fat and build lean vegan muscle.

We’ll cover the following topics:

• Recommended protein targets for fat loss and muscle growth
• Plant protein quality and why it matters just as much as protein quantity
• Why eating lots of plant protein is not bad for you
• Optimal protein timing and the “anabolic window”
• How much protein your body can absorb in one sitting
• The truth about soy (including the effects of phytoestrogens on men’s testosterone levels and women’s breast cancer rates)
• And more!

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Episode references: How much protein should you eat to shred body fat?

• Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression 1
• Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high-carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women
• A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women
• Higher protein intake preserves lean mass and satiety with weight loss in pre-obese and obese women
• Effect of a high-protein, energy-restricted diet on body composition, glycemic control, and lipid concentrations in overweight and obese hyperinsulinemic men and women
• High protein vs high carbohydrate hypoenergetic diet for the treatment of obese hyperinsulinemic subjects
• The effect of protein intake on 24-h energy expenditure during energy restriction
• Effect of fat-reduced diets on 24-h energy expenditure: comparisons between animal protein, vegetable protein, and carbohydrate
• Satiating Effect of High Protein Diets on Resistance-Trained Subjects in Energy Deficit

Episode references: How much protein should you eat to build lean vegan muscle?

• Beyond the zone: protein needs of active individuals
• Dietary protein for athletes: from requirements to optimum adaptation
• Building muscle: nutrition to maximize bulk and strength adaptations to resistance exercise training

Episode references: The truth about vegan protein quality

• Plant proteins in relation to human protein and amino acid nutrition

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