In Episode #210, Professor Stuart Phillips returns to expand on our conversation about using science to improve training outcomes.
One very common criticism of a plant-based diet is that it’s difficult to meet protein requirements due to both quantity and quality of plant-based protein sources. “Evidence” provided for this often centres around amino acid profiles, linking back to the DIAAS and PDCAAS protein scoring systems. Today, Professor Stuart Phillips offers clarity on this topic and much more useful information on what to consume, in what form, and when.
In this episode, we cover a whole suite of information that is highly relevant and applicable for those looking to improve their training outcomes. In addition to briefly revisiting the basics of protein consumption, we discuss distribution and timing, protein needs for older people, and protein quality scoring systems. We also dive into supplementation for those looking to improve performance and muscle protein synthesis, including caffeine, beta alanine, nitrates, creatine, omega-3s, and hormones.
Specifically, we discuss:
- Intro [0:00]
- Protein distribution [1:20]
- Scoring systems for protein [11:13]
- Supplements for performance [28:08]
- Sodium bicarbonate [43:40]
- Nitrates [51:29]
- Creatine [56:10]
- Omega 3s [1:05:25]
- Hormones & protein synthesis [1:10:30]
- Aging & muscle gain [1:13:20]
- Exciting new studies [1:24:12]
- Outro [1:27:19]
To listen to my previous conversation with Professor Philips, head to
Episode #190. You can also learn more about him via the McMaster University profile, and connect with him on
Twitter,
Instagram, and
Facebook.
If you found this episode informative and a looking for ways to introduce more plant-based protein into your diet, you can download my free recipe eBook,
Plant Perform. This recipe guide includes high-protein recipes and more to optimise physical performance and recovery.
Enjoy, friends.
Simon
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Simon Hill, Msc, Bsc (Hons)