ZOE Science & Nutrition
Plant protein and strength: all you need to know | Simon Hill & Dr. Will Bulsiewicz
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Episode notes
Did you know you can build muscle just as effectively with plant protein as with animal protein?
In this episode, Simon Hill, a plant-based nutritionist and Dr Will Bulsiewicz, board-certified gastroenterologist, 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?
08:01Â 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
33:45Â 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 foodsÂ
Books
- Buy Simon's book The Proof Is In The Plants
- Buy Will’s book Fiber Fueled
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.