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

Learn how your body responds to food 👉 https://zoe.com/podcast for 10% off 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. 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. 🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram: https://www.instagram.com/zoe/ Timecodes 00:00 Introduction 01:57 Quickfire questions 06:28 What is protein? 08:15 Essential amino acids explained 09:45 The role of protein in building muscle 11:05 Why do muscles matter? 14:48 Protein and healthy aging 16:07 Best sources of protein 22:06 Animal vs plant protein sources 29:08 Achieve fitness goals with plant-based protein 35:54 Which plants have high levels of protein? 40:12 Gut health and muscle mass 42:40 How to introduce more plant-based foods into your meals 46:58 New Harvard study: protein intake and healthy ageing 50:00 Protein in eggs and dairy 53:29 Concerns about ultra-processed foods Books Buy Simon's book: The Proof Is In The Plants: https://amzn.to/4cWclxW Buy Will's book: Fiber Fueled https://amzn.to/4bzmUXP Mentioned in today's episode Effects of Consuming Ounce-Equivalent Portions of Animal- vs. Plant-Based Protein Foods, published in Nutrients https://www.mdpi.com/2072-6643/15/13/2870 Improving the bioavailability of nutrients in plant foods at the household level, published in PNS https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/improving-the-bioavailability-of-nutrients-in-plant-foods-at-the-household-level/D1CC8CA0E2F3990871A5C7912619B8D7 Pre- versus post-exercise protein intake has similar effects on muscular adaptations, published in Peer J https://peerj.com/articles/2825/ 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 https://www.sciencedirect.com/science/article/pii/S0022316623126800 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 https://shorturl.at/sHw6B Have feedback or a topic you'd like us to cover? Let us know here: https://gf6hx47iu5g.typeform.com/topicsuggestion Episode transcripts are available here: https://zoe.com/learn/category/podcasts