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 isHow much protein we needHow much protein the average omnivore and vegetarian/vegan consumesIncomplete versus complete protein - how people are incorrectly using these termsProtein quality - how scoring systems workThe difference between animal and plant protein when it comes to quality - and what this means for your food selectionAnimal versus plant protein and health outcomesIs soy protein safe? (e.g tempeh, tofu and soy milk)Best protein swaps you could consider making todayAnimal versus plant protein and performance outcomes (e.g lean muscle and strength)Optimising protein intake for performanceTake home messagesResources:Follow Matt and Simon on InstagramCurrent 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, 2001-2014Protein Intake in Western living Vegetarian and Vegans Nutrient Profiles of Vegetarian and Non Vegetarian Dietary PatternsChristopher 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 StatesPlant'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 StatesJoel 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 ReviewThe 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 foodsAnimal versus plant protein and health outcomes (risk of cardiovascular disease, mortality etc) Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality Dietary intake of total, animal, and plant proteins and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies Protein foods from animal sources, incident cardiovascular disease and all-cause mortality: a substitution analysisSoy protein and health outcomes Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies Soy and Isoflavone Consumption and Multiple Health Outcomes: Umbrella Review of Systematic Reviews and Meta-Analyses of Observational Studies and Randomized Trials in HumansProtein source and performance outcomes The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance ExercisePlant-based meat alternatives Dr Nagra's recent article on My Nutrition Science The SWAP-MEAT trial (Conducted by Christopher Gardner and his team at Stanford University)Support the show?If you are enjoying the Plant Proof podcast