How To Vegan Protein With Anastasia Zinchenko, PhD

Dan Rémi

#003. How do you get your protein bro?

Today we answer this question with our guest Anastasia Zinchenko, PhD.
You will learn why it's important to make sure you choose plant foods that cover all the Essential Amino Acids in the right amount.

Some simple rules of thumb will be shared so you can immediately make sure that you are leaned towards optimising your amino acid profile and protein intake as a vegan trainee wanting to optimise your muscle building process.

Links & resources at the episode´s webpage

Information to support the episode is included on the episode´s webpage. This includes transcripts, timestamps, guest info, and links & resources mentioned.
Change Your Mindset - Change Your Life

CHAPTERS 0:00-0:58 Intro

0:58 Intro to Anastasia Zinchenko 4:05 How Anastasia got into lifting as a vegan 10:00 Figuring out optimal vegan protein requirements 11:30 The importance of essential amino acids 17:40 How to optimise protein intake as a vegan for muscle building 24:38 Protein requirement for raw vegans 26:10 Protein requirement for obese/overweight vegans 28:10 Protein requirements when Cutting vs Bulking 28:44 Importance of 50 % protein being from legumes, 25% from grains, and 25 % from seeds 31:59 Protein requirement for elderly trainees 33:25 How much protein per meal to trigger muscle building? 35:26 Optimal meal frequency for muscle building 38:57 Protein requirement for beginners vs advanced trainees 41:30 Lysine supplementation to decrease protein requirement 42:15 Balanced vs All-or-Nothing approach 47:50 Optimal essential amino acid distribution per meal vs per day 49:03 Episode Recap

ONLINE COACHING:

To get 1-on-1 help to achieve a fit plant-based lifestyle, apply for my Thriving Plant-Eater Online Program ⁠⁠here⁠⁠.

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