Download "Vegan vs Meat Protein | Which is REALLY Better For Building Muscle? Feat. Simon Hill"

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vegan protein is worse for you than

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animal protein this is a Hot Topic and a

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debate that I see online everywhere but

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which one is actually better for you

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when it comes to building muscle I am

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here at Gold's Gym in Venice Beach this

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is the mecca of bodybuilding and if

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anybody knows the answer to this

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question they're probably going to be in

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there which one's better for building

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muscle but whey protein the Whey Protein

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animal protein or plant protein

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definitely animal protein animal protein

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animal protein I guess like Meat and

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Fish okay neither both are effective I'd

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say animal protein for sure uh plant

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protein animal protein without question

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I would say so it's pretty obvious that

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most people in the gym believe that

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animal protein is better than vegan

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protein when it comes to building muscle

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what does the research say what do

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scientists say to better understand this

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I invited my friend Simon Hill who is

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the host of the proof podcast also a

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nutritionist getting his master's degree

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where I'm going to ask him some of the

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most common questions about protein all

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right Simon so there is a lot of

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confusion about which source of protein

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animal protein or vegan protein is

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actually Superior what do you think I

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think it comes down to how you Define

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superior

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let's go train and I can tell you how I

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think about this okay let's go all right

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Simon so let's start from the top down

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you're going to be doing a spot no I'm

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good

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what are the main differences between

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animal protein and vegan protein

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the two big differences that people kind

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of focus on our amino acid distribution

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and the bioavailability

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so animal proteins tend to be a little

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richer in branched chain amino acids

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which are particularly important for

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building muscle and there's some small

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differences in bioavailability which

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really just means digestibility how much

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of that protein can your body actually

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utilize yeah yeah this is actually a

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really big

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saying in the bodybuilding world is that

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you're not what you eat you're what you

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absorb right so the assumption is that

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plant protein is absorbed less yes so

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and that's probably true to an extent

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but the difference in digestibility

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between plant and animal protein

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historically has been hugely

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overestimated there's a couple reasons

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one is studies in Years Gone by have fed

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plant protein to animals

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that hasn't been properly prepared so

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the plant proteins the legumes haven't

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been soaked or cooked they're just fed

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raw and we know that when you prepare

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these plant foods like beans and other

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other types of legumes properly that you

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can cook them the protein becomes more

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available after you cook or soak them

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correct yeah so that's one and then the

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second the other reason is that

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in most of the studies looking at animal

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protein so say chicken or beef or eggs

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they're feeding that isolated food to

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the animal and looking at the

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digestibility okay whereas

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most people are consuming mixed meals so

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if they're having eggs beef or chicken

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they're having that in a meal with

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broccoli or sweet potato that contain

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certain compounds like fiber that would

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reduce the actual net bioavailability of

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the protein in that animal food I see I

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see yeah and same goes with vegans right

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because most of these studies are done

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using isolates like soy protein or pea

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protein isolate as the alternative vegan

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protein right and no vegan that I know

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of is sitting here exclusively only

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eating soy protein as its only food

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source we now know from more recent

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studies that the differences in that

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bioavailability are probably only a few

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percent

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you know up to a maximum of about 10

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percent 10. oh he's on the he's on the

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kilos 10 kilos

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I'm learning quick math how many kilos

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is this uh 150.

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is it really right no

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20 20 40. they're a little bit out but

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say 20 40 it's 50. it's 120 120. okay

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that's close try to add 30 kilos

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all right Simon so you mentioned that

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certain plant proteins have a dish a

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different amino acid distribution does

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that mean that plant protein is lacking

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or missing essential amino acids for

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building muscle I love this question the

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most important thing for people to

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understand here firstly is that all

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plants contain all non-essential amino

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acids which might be used to some people

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essential amino acids are the amino

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acids that are building blocks for

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protein that our body cannot make that

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we have to get through our diet so all

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plants contain all nine of those

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people may have heard of incomplete

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protein versus complete protein and I

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think that's where the confusion comes

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from totally so to fully appreciate this

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we need to understand what what are the

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definitions for a complete protein

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versus an incomplete protein

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it's true that certain plant Foods many

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of them are what we would call

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incomplete proteins that doesn't mean

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that any of those nine essential amino

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acids are completely missing it just

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means that if you were to eat that

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single food for all of your calories and

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all of your protein you would fall short

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on a particular amino acid but of course

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nobody does that nobody in a developed

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country is doing that but where it is

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relevant is in a developing country

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where perhaps there's food insecurity

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and maybe someone only has access to one

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type of grain or plant for all of their

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calories okay that makes sense okay

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somebody who's been vegan for almost a

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decade and vegetarian before that my

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whole life I have never once combined or

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intentionally combined foods to complete

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or pair amino acids even when I was

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bodybuilding I never once tracked a

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single amino acid and never had any

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issue putting on muscle

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eat a diversity of different plant-based

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protein sources that's pretty much all I

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did and just focus on enough total

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protein and if there's just a modest

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amount of diversity which most people

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will have just naturally through

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creating meals mixed meals then the

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amino acids take care of themselves

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there you go so one of the biggest

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comments that I get online is that I

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would actually be much bigger and

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stronger if I ate meat alright Simon so

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sometimes when we talk about amino acid

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profile

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absorbability people get really confused

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so if we were to just worry about the

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brass tacks like what does somebody like

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me who is vegan and wants to build

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muscle need to worry about right let's

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simplify this so what actually matters

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we have now multiple clinical trials

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that have compared completely vegan

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diets to omnivorous diets and looked at

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the outcomes that someone like you or I

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or people training here today would

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actually care about building muscle and

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protein and what we see in these studies

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is if you're consuming an optimal amount

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of protein so 1.6 grams per kilogram up

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to 2 grams per kilogram of body weight

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we see no significant differences in the

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rate of muscle protein synthesis in the

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building of strength or hypertrophy the

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building of muscle so number one is

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making sure you're consuming enough

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total protein and then following that

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how you distribute that protein also

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matters so there is some research at

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this stage it's mostly animal studies

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that suggest it's better to evenly

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distribute your protein out across a day

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so if your target is say 160 grams of

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protein rather than having that all in

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one meal a more effective strategy for

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building strength and muscle would be to

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divide that into three or four meals

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spread throughout the day with sort of

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two or three hours at least between

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those meals pretty much what I do just

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naturally eating is I eat every three

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hours or so and my target is about 150

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to 160 grams of protein and even as a

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vegan it's really easy to hit those

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targets without trying sometimes I go

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over without even really putting much

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thought into it so as long as I'm eating

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my high protein plant foods like lentils

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tofu tempeh I have a protein shake

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legumes beans things like that it's

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pretty easy to hit those targets that's

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the key takeaway here is if you're

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achieving that optimal total protein

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intake these differences in amino acid

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distribution or in bioavailability do

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not seem to matter for the things that

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we actually care about

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which is getting these gains baby the

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continuation of this if you want to go

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there yeah I would also argue that when

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it comes to our health it's not all

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about getting jacked this Board of

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Health than that and one of the

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advantages of eating more plant-based

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sources of protein is that the research

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is really clear this is a great way to

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shift really important biomarkers of

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disease like your cholesterol into a

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favorable Direction

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and the long-term studies show that when

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you're swapping calories from animal

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foods for plant foods rich in plant

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protein you're lowering your risk of

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cardiovascular disease having a heart

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attack or a stroke and even premature

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deaths

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all right Simon so we talked all about

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protein today in this workout we talked

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about digestibility absorbability amino

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acid profile and total amount needed to

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maximize building muscle so in your

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expert opinion which one is better

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animal protein or plant protein that all

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comes down to how we Define better

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for me personally I think we have to

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broaden or open the lens the aperture

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and consider more than just the results

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in the gym we've already discussed you

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can get the same results as long as

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you're consuming an optimal amount of

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protein but plant protein we know is

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superior to animal protein from from the

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perspective of your long-term Health

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your risk of chronic disease and how

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long you live it's also better for the

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environment and it's the more

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compassionate Choice even leading

00:10:02

scientists that I've interviewed on my

00:10:03

show are now changing their view on this

00:10:06

topic of animal versus plant protein

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based on these recent studies and look

00:10:10

as somebody who used to consume dairy

00:10:12

products and swapped for a completely

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plant-based diet I saw no decline in my

00:10:17

strength or my performance if anything I

00:10:19

saw major benefits I was recovering

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faster I felt less inflamed my mental

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Clarity went through the roof and I was

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able to come in here and train more

00:10:27

frequently and put on more muscle in a

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shorter amount of time alright thank you

00:10:31

Simon so much for coming on and

00:10:32

educating me and everybody else about

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some of the benefits of or some of the

00:10:37

differences between animal and

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plant-based protein and if you lay it

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all out and you are somebody who wants

00:10:42

to build muscle you also care about your

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longevity you care about the health of

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the planet and you want to reduce your

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risk of Contracting diseases later or

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cardiovascular diseases later on in life

00:10:52

then maybe swapping to a plant-based

00:10:55

protein Source or even consuming more of

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it might be a better option so for those

00:11:01

of you watching let me know down in the

00:11:02

comments what you're going to do if this

00:11:04

video was helpful at all or if you want

00:11:06

further clarification on the differences

00:11:08

between animal protein and plant-based

00:11:10

protein leave a comment down below and

00:11:11

as always thank you so much for watching

00:11:13

thank you for subscribing and don't

00:11:14

forget to give Simon and his podcast a

00:11:16

follow

Description:

Vegan vs Animal Protein is the highly debated topic that we cover today with nutritionist Simon Hill. I also went around asking athletes at gold gym on their opinion but then get the true facts and comparisons from Simon answering common questions and misconceptions. Follow Simon to learn more about vegan nutrition Instagram - https://www.facebook.com/unsupportedbrowser YouTube - https://www.youtube.com/@TheProofWithSimonHill Spotify - https://open.spotify.com/show/7bAIJCVgnquxXZuQCdZyTi Apple Podcasts - https://podcasts.apple.com/us/podcast/the-proof-with-simon-hill/id1367773989 Apply for for my 1 on 1 Vegan Fitness Coaching: https://veganfitness.com/coachme Vedge Nutrition Supplements code: NIMAI https://www.vedgenutrition.com/?rfsn=6052813.64c9798 YoungLa discount code: NIMAI https://www.youngla.com/discount/NIMAI Follow me on Instagram: https://www.facebook.com/unsupportedbrowser More of what I eat! Japanese Tempeh Bowl - https://www.youtube.com/watch?v=mIXdt1M90lc 3 High Protein Breakfast Ideas for Vegans - https://www.youtube.com/watch?v=l9zrHoTuFn0 Airfryer Teriyaki Tofu Meal Prep - https://www.youtube.com/watch?v=qLtka8mlV8Y Workout Videos How to grow bigger biceps - https://www.youtube.com/watch?v=SvxsovtHV5s 10 Minute Home Workout - https://www.youtube.com/watch?v=YC0sDJzdxys 10 Minute Ab Workout - https://www.youtube.com/watch?v=iYF-NSYOpDc

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