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.

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Timecodes

00:00Introduction

06:20What is protein?

08:01Essential amino acids explained

09:30The role of protein in building muscle

11:00Why muscles matter

12:05Optimising protein intake for health

14:30Protein and healthy aging

15:48Best sources of protein

21:35Animal vs plant protein sources

28:35How to achieve fitness goals with plant protein

33:45Which plants have high levels of protein?

38:07Is gut health linked to muscle mass?

40:35How to introduce more plant-based foods into your meals

44:54New Harvard study on protein intake and healthy ageing

47:55How much protein is in eggs and dairy?

51:24Concerns 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
• Improvingthe 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
• Veganand 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.