In Episode #133, I sat down with Matthew Nagra, ND, to tackle the almighty protein topic! You know, the substance we are all fascinated by.
What is protein? How much do we need? What’s the difference between animal and plant protein? What are the best types of protein for good health? How do we optimise our protein intake to promote lean muscle and strength? Is soy protein safe? We cover all of this and more in this episode – all through an evidence-based lens.
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- Current protein intake: ‘Protein intake trends and conformity with the Dietary Reference Intakes in the United States: analysis of the National Health and Nutrition Examination Survey, 2001-2014’
- Protein intake in western vegetarians and vegans: ‘Nutrient Profiles of Vegetarian and Non Vegetarian Dietary Patterns’
- Christopher Gardner’s 2019 paper on protein: ‘Maximizing the intersection of human health and the health of the environment with regard to the amount and type of protein produced and consumed in the United States’
- Plants contain all amino acids: ‘Dietary Protein and Amino Acids in Vegetarian Diets—A Review’
- Joel Craddock’s paper on scoring systems used to calculate protein quality: ‘Limitations with the Digestible Indispensable Amino Acid Score (DIAAS) with Special Attention to Plant-Based Diets: a Review’
- The study that Dr Nagra mentions where they fed cooked (rather than raw) plant protein to pigs: ‘True ileal amino acid digestibility and digestible indispensable amino acid scores (DIAASs) of plant-based protein foods’
- Animal versus plant protein and health outcomes (risk of cardiovascular disease, mortality, etc.):
- ‘Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality’
- ‘Dietary intake of total, animal, and plant proteins and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies’
- ‘Protein foods from animal sources, incident cardiovascular disease and all-cause mortality: a substitution analysis’
- Soy protein and health outcomes
- ‘Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies’
- ‘Soy and Isoflavone Consumption and Multiple Health Outcomes: Umbrella Review of Systematic Reviews and Meta-Analyses of Observational Studies and Randomized Trials in Humans’
- Protein source and performance outcomes
- ‘The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study’
- ‘High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores’
- ‘No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise’
- Plant-based meat alternatives:
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