New Science Says Plant Protein is Superior | What the Fitness | Biolayne

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[benjamindorsey]

I am a biochemist. your criticism of the video you are reviewing can be applied to the video you are making. Implied that proteins were "better" or "worse" based off of their capacity to stimulate skeletal muscle protein synthesis. Why is that the metric? Why are we assuming that more muscle protein synthesis is a good thing? If it is a good thing, how do we know it is, and up to what point? Does more muscle protein synthesis lead to worse outcomes or higher or lower probabilities of different diseases? We (the scientific community) should not be talking about "the best" with out describing what "the best" means, and what the consequences to population health are. Nutrition is hard, and dealing with multivariate systems is a complicated issue with respect to probability and statistics. Bonferroni corrections are often needed. Further, if the population follows a heavy tailed PDF, it is a different issue completely, statistically.

I would be interested in seeing you assess a plant based diet in a population health context.

[michaelfavata]

3:36 pea protein should be mentioned here as being cheap, widely available and having comparable (though admittedly lower) leucine amounts compared to whey. Whey is 10-
-13% and pea protein is 8-9%.

[teresahunt]

My compromise is using half ground beef and half cooked lentils in a lot of bulk cooking. I made a grass fed ground beef/lentil Mexican casserole today with rice, corn, onions, peppers, rotel and taco seasoning. Protein, carbs, veggies and very low in fat. Works for me.

[mjsolomon]

My nutritionist said that pea protein was superior... that it had appetite-suppressing properties. Doesn't matter to me, I guess. I am lactose intolerant, so I'm better off with a pea protein shake!

[peterdarling]

This 'What the Fitness' video is great! A must watch. Very well explained by Layne.

[SWTM]

Thank you for always being data-driven, objective, implementing crucial context of certain facts, and overall just being highly informative and unbiased Layne. Your knowledge and hard work is appreciated.

[kbkesq]

Rice beans corn quinoa seeds nuts all combine well.

[stevethomas]

curious as to why hemp protein is not mentioned as a favored source of plant protein

[sebacatana]

Layne you are one of my top sources of nutrition science. Love your work and logic. But I would really appreciate (and possibly others as well) if you would post the links of the studies you are referring to. For example I'd love to see the study that compares people who eat meat & veg compared to only veg (7:20 in this clip). Thank you for sharing your knowledge!

[BrianJonesForCongress]

Love this video series! You are by far my favorite source of data driven nutritional knowledge

[mrdee]

Eat the bugs, own nothing and be happy.

[MisterWealth]

The older I get the more whey protein concentrate, isolate and casein destroy my stomach. Even with lactaid pills, it's just too rough.

[Magic_beans_]

This ties into something else that bugs me about the fitness space, the constant chase for the optimal diet or training plan. Most of us don’t need optimal; we’re not trying to be professionals or break world records. We probably can’t or won’t arrange the rest of our lives around fitness enough to take full advantage of that optimality anyway. Most of us just need something that’s pretty good and fits our lifestyle so we can do it consistently. If that’s plant-based, OMAD, or whatever else, awesome.

[aarondaly]

I have been eating a plant-based diet for the guts of 4 years and I am the strongest and most muscular I have ever been.

I typically eat 80-100 grams of protein per day at a bodyweight of around 75kg. No powders, just food.

Anytime I have experimented ramping up my protein intake I ended up feeling worse and my performance was negatively impacted.

[zakazan]

I think context matters here. The average person and the average patient for that matter is incredibly unhealthy at baseline and eats a terrible diet. They're also not looking to maximally build the most possible amount of muscle they can, they are looking at doing the least amount of work for the most amount of gain. Plant sources of protein also happen to come with heart healthy fats and exceptionally healthy fiber on top of being loaded with phytonutrients, vitamins, minerals, and other compounds that may reduce risk of metabolic disease and cancers. The average person is not going to see the benefit of maximizing their animal protein intake. There are also other things to consider as well, like the cost of the protein. It's going to be easier and cheaper to get someone to eat a larger bowl of whole grains as their breakfast or add a cup of peas to their dinner than it is to have them essentially add another meal to their day by eating a portion of lean meat which no one is going to do, they'll opt for 80/20 beef or whole fat dairy or bacon or sausage etc.

I think this just highlights the difference between a researcher and bodybuilder that minmaxes nutritional intake and a clinician dealing with the average person with the stresses of the average lifestyle.

[rossafit]

if your sole goal is to add size and mass to your body and have zero concerns for health or disease then yes animal protein is superior for building mass, but that's why plant protein is by design lower in protein and it's availability because it is designed to give you what you need but not give you deleterious effects. Which is what the video was trying to convey. A normal adult who doesn't want to be 50 pounds overweight with muscle
mass does not ever need to consume animal protein as the plant proteins their body can safely consume in large quantities will serve perfectly in a long healthy life.

[gitbox]

Will lower fiber sources of plant protein have a higher bioavailability? Such as tofu. Tends to be a decent source of protein (a block of superfirm has somewhere around 70 grams), but it's also a moderately processes food and has little fiber.

[dbgoiqh]

To be fair, he wasn’t talking about body builders, he was talking about the average person, and the average person who isn’t looking to build muscle can definitely eat a plant-based diet and get enough protein without having to supplement with protein powder.

Also, someone eating a standard American diet would definitely benefit from substituting at least some of the animal protein in their diet with plant-based protein sources that are higher in fiber and lower in saturated fat/cholesterol/calories.

[lonestarpatriot]

My approach is a novel one, and it is to eat a well-balanced diet rather than taking an extreme approach.

[HWCWTD]

Why didn't you mention foods like Hemp or Tofu, or any beans really? Meeting Leucine requirements on a WFV diet, sans supplementation, is almost easy at this stage.