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

Summary

This video explores the debate between animal protein and plant-based protein for building muscle. While most gym-goers favor animal protein, nutritionist Simon Hill explains that both sources can be effective if total protein intake is sufficient. He debunks myths about plant protein's digestibility and amino acid profiles, showing that plant-based diets can support muscle growth just as well as animal-based diets. Beyond muscle building, plant-based protein offers significant health benefits, including improved cardiovascular health and a reduced risk of chronic diseases, while also being more environmentally sustainable and compassionate.

Takeaways

• 😀 Animal protein is generally preferred by gym-goers for muscle building, but scientific research shows plant-based proteins can also be effective for building muscle when consumed in optimal amounts.
• 😀 Plant-based proteins are not inherently inferior to animal proteins in terms of amino acids. While animal proteins may be richer in branched-chain amino acids (BCAAs), plants still provide all essential amino acids, just in varying amounts.
• 😀 Bioavailability, or the digestibility of protein, is a factor often cited for animal protein superiority. However, modern research shows the digestibility gap between animal and plant proteins is smaller than previously thought.
• 😀 Proper preparation of plant proteins, like cooking legumes, increases bioavailability, making them more comparable to animal proteins in terms of digestibility.
• 😀 Plant-based diets are associated with lower risks of chronic diseases like cardiovascular issues, stroke, and premature death, making plant proteins a better long-term health choice.
• 😀 The amount of protein consumed (1.6–2 grams per kilogram of body weight) is more important than the source of protein when it comes to muscle building.
• 😀 Distributing protein intake throughout the day (3–4 meals with adequate protein) may be more effective for muscle growth than consuming all protein in one meal.
• 😀 Plant-based diets offer additional health benefits, including lowering cholesterol and reducing inflammation, which can also support overall muscle recovery and performance.
• 😀 The idea of 'incomplete' proteins in plant foods is largely a myth; combining various plant-based protein sources is sufficient for meeting all amino acid needs.
• 😀 Both animal and plant proteins can support muscle building effectively when total protein intake is sufficient, but plant proteins also provide additional environmental and ethical benefits.

Q & A

Is animal protein or plant protein better for building muscle?

Both animal and plant proteins can be effective for building muscle, as long as you consume enough total protein. The key is ensuring adequate protein intake (1.6-2 grams per kilogram of body weight) and distributing it evenly throughout the day.

What are the main differences between animal and plant protein?

The main differences lie in amino acid distribution and bioavailability. Animal proteins typically have higher levels of branched-chain amino acids (BCAAs), which are crucial for muscle growth, and tend to be more bioavailable. However, these differences are often overstated and can be mitigated through proper food preparation.

Does plant protein have lower bioavailability compared to animal protein?

While plant protein has historically been considered less bioavailable, this difference is smaller than previously thought. Studies now show that when plant proteins are properly prepared (e.g., cooking or soaking legumes), the bioavailability is nearly equal to that of animal proteins.

What is the importance of amino acid distribution in muscle building?

Amino acid distribution, particularly BCAAs, is important for muscle building. However, as long as you're consuming enough total protein and spreading it evenly throughout the day, the distribution of amino acids becomes less significant in terms of building muscle.

Is it necessary to combine different plant-based proteins to build muscle?

No, it's not necessary to intentionally combine plant proteins to ensure complete amino acid profiles. A varied diet with different plant-based protein sources (like lentils, tofu, and beans) is sufficient to meet amino acid needs for muscle building.

How much protein should someone consume to effectively build muscle?

To build muscle effectively, individuals should aim to consume 1.6-2 grams of protein per kilogram of body weight. This optimal amount has been shown to support muscle protein synthesis and muscle growth.

Does the source of protein (animal vs. plant) affect muscle protein synthesis?

No, as long as the total protein intake is sufficient, there is no significant difference between animal and plant proteins in terms of muscle protein synthesis or muscle growth. The key is ensuring adequate protein intake.

How should protein intake be distributed throughout the day for muscle growth?

It is recommended to distribute protein intake evenly across the day, with meals spaced 2-3 hours apart. This helps maximize muscle protein synthesis and muscle growth compared to consuming all protein in a single meal.

Are there additional health benefits to consuming plant-based protein over animal protein?

Yes, plant-based proteins have been shown to improve health markers, such as lowering cholesterol and reducing the risk of cardiovascular diseases. A plant-based diet may also reduce inflammation and support long-term health.

How does plant-based protein impact the environment compared to animal protein?

Plant-based protein has a lower environmental impact compared to animal protein. Producing plant-based proteins requires fewer resources like water and land, and generates less greenhouse gas emissions, making it a more sustainable choice for the planet.