Summary
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.
Change Your Mindset - Change Your Life
Transcript
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Today's Guest
As written on her website:
Who I am
I am international level powerlifter, bodybuilder and an interdisciplinary scientist with a PhD in biochemistry from the University of Cambridge, working in the field of sports nutrition, exercise science, mental health and food science.
What did I do in the past years:
I coached over 250 people to optimize their health, performance, and mental well-being
I wrote over 150 articles as expert for plant-based protein, nutrition, and exercise science for digital and printed media, such as Men’s Fitness Magazine
I developed novel recipes and food products turning popular desserts and pastries into delicious and nutritious high-quality plant-protein sources that allowed hundreds of people around the world losing weight and maintaining a healthy diet while reducing the use of animal products
I ran research studies with strength athletes to optimize protein intake for recovery from resistance training and to maximize satiety on a weight loss diet
I am vegan because I try to do the least harm possible; to myself, other people, the animals and the environment.
I believe that everyone can contribute to making this world a better place and the best place to start is with oneself:
"You must be the change you want to see in the world" - Mahatma Ghandi
You Will Learn
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
Links & Resources
Anastasia´s article: Vegan Protein for Maximum Muscle Gains - Complete Scientific Guide
Anastasia´s digital products: https://payhip.com/sciencestrength (Promo Code: LXEK06YIKH)
Anastasia´s home page: https://www.sciencestrength.com
Anastasia´s nutrition and training plans: https://www.sciencestrength.com/work-with-me
Anatasia´s instagram: @sciencestrength
Thanks For Listening! What's Coming Next?
Who Is Dan Rémi
I’m an online plant-based fitness coach who quit his full time medical doctor gig to prevent people from becoming patients in the first place.
I’m the guy they come to when they want to end their frustrations, and gain clarity over how to achieve their health & fitness goals - and keep it for life. No diet fads & "quick fixes" in this household.
I help them create a tailored flexible routine towards their goals that they can sustain even when life gets in the way, so they can sustainably lose the fat, build muscle & feel amazing on plants.
As a medical doctor, CrossFit athlete (transformed from very skinny), and after having coached hundreds 1-on-1 towards health & fitness independence since 2014, I have created a unique adaptable coaching system that gets people results every time.
If you want to work with me, apply here.
When You Are Ready, Here´s How I Can Help
Thriving Plant-Eater
Optimise health, look better naked & keep it for life
with an adaptive personalised routine.
Everything you need to independently lead a fit
plant-based lifestyle, and stay unstuck from plateaus.