The Vegan Protein Episode

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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