Protein truths with Dr Matthew Nagra

In Episode #133 I sit down with Dr Matthew Nagra to tackle the almighty protein topic! You know, the nutrient we are all fascinated by. What is protein? How much do we need? What's the difference between animal and plant protein? The best types of protein for good health? How do we optimise protein intake for promoting lean muscle and strength? We cover all of this and more - all through an evidence-based lens. Not what random folks are saying at the gym or online in the comments section. But what the highest quality science says. Specifically we cover: •What protein is •How much protein we need •How much protein the average omnivore and vegetarian/vegan consumes •Incomplete versus complete protein - how people are incorrectly using these terms •Protein quality - how scoring systems work •The difference between animal and plant protein when it comes to quality - and what this means for your food selection •Animal versus plant protein and health outcomes •Is soy protein safe? (e.g tempeh, tofu and soy milk) •Best protein swaps you could consider making today •Animal versus plant protein and performance outcomes (e.g lean muscle and strength) •Optimising protein intake for performance •Take home messages Resources: •Follow Matt and Simon on Instagram •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 living Vegetarian 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 •Plant's contain all amino acids Dietary Protein and Amino Acids in Vegetarian Diets-A Review 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 •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 plant protein to pigs (rather than raw)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)