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How To Vegan Protein With Anastasia Zinchenko, PhD
#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
ELITE EXEC
Bespoke high performance healthcare: https://www.danremi.com/elite-exec
SOCIALS:
Instagram
Facebook
Youtube
TikTok
Snapchat
Linkedin
View all episodes
By 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
ELITE EXEC
Bespoke high performance healthcare: https://www.danremi.com/elite-exec
SOCIALS:
Instagram
Facebook
Youtube
TikTok
Snapchat
Linkedin