Plant protein and strength: all you need to know | Simon Hill & Dr. Will Bulsiewicz

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 system Follow ZOE on Instagram.

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

Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Release date

Lydbog: 18. juli 2024