Vegan Protein Debate with Anastasia Zinchenko, PhD. 3 </div> </div><div class="et_pb_module et_pb_text et_pb_text_1 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p style="text-align: center;">Listen on <a href="https://podcasts.apple.com/us/podcast/weiss-nutrition/id1477716260?uo=4">iTunes</a> | <a href="https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9hOGE5ZTdjL3BvZGNhc3QvcnNz">Google Podcast</a> | <a href="https://overcast.fm/itunes1332458611/daniel-weiss-nutrition">Overcast</a> |<a href="https://open.spotify.com/show/39Jb14PQxM3QUpCHpyXBp9">Spotify</a> | <a href="https://www.breaker.audio/weiss-nutrition">Anchor</a></p></div> </div><div class="et_pb_module et_pb_divider et_pb_divider_0 et_pb_divider_position_ et_pb_space"><div class="et_pb_divider_internal"></div></div> </div> </div> </div><div class="et_pb_section et_pb_section_2 et_section_regular et_section_transparent" > <div class="et_pb_row et_pb_row_1"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_1 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_team_member et_pb_team_member_0 et_clickable clearfix et_pb_bg_layout_dark"> <div class="et_pb_team_member_image et-waypoint et_pb_animation_off"><img fetchpriority="high" decoding="async" width="500" height="768" src="https://danweiss.eu/wp-content/uploads/2019/05/anastasia-tall.png" alt="Anastasia Zinchenko, PhD." srcset="https://danweiss.eu/wp-content/uploads/2019/05/anastasia-tall.png 500w, https://danweiss.eu/wp-content/uploads/2019/05/anastasia-tall-195x300.png 195w" sizes="(max-width: 500px) 100vw, 500px" class="wp-image-51339" /></div> <div class="et_pb_team_member_description"> <h3 class="et_pb_module_header">Anastasia Zinchenko, PhD.</h3> <div><div class="wpb_text_column wpb_content_element">Anastasia is international level powerlifter, bodybuilder and badass scientist with a PhD in biochemistry from the University of Cambridge, researcher in the field of sports nutrition and exercise science, passionate coach and creator of the <a href="https://sciencebakes.com" target="_blank" rel="noopener noreferrer">Science Bakes Protein Pancake and Waffle Mix</a>.</div></div> <ul class="et_pb_member_social_links"><li><a href="https://www.facebook.com/anastasia.zinchenko.9" class="et_pb_font_icon et_pb_facebook_icon"><span data-no-translation="" data-trp-gettext="">Facebook</span></a></li></ul> </div> </div><div class="et_pb_module et_pb_text et_pb_text_2 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p><strong>Anastasia Zinchenko</strong>, PhD joined me to discuss protein. Anastasia is a scientist who specializes in protein – so she is the perfect fit for this topic! But what is more important, Anastasia walks her talk! She is a powerlifter, and she has built all her muscle and strength on a vegan diet.</p> <p><strong>Topics covered in this episode:</strong></p> <ul> <li>We dive into Anastasia’s background , how she became vegetarian and the a vegan and a scientist;</li> <li>We quickly mention our thoughts on the ideal diet and what we think is wrong with how people relate to food;</li> <li>We discuss differences in plant and animal sources of protein;</li> <li>Anastasia gives her vegan specific protein requirement recommendations for vegans or anybody who want to source their protein from plants;</li> <li>We cannot omit some myths about protein;</li> <li>Anastasia also explains why we should not be afraid of processed foods such as TVP or seitan and how to use it</li> <li>Then she answers your questions, specifically, why you might look soft while trying to build muscle and why muscle soreness is not the thing to aim for in your training!</li> </ul> <h3>Show notes</h3> <div> <div class="footnote"> <div class="footnote-content"> <div class="footnote-content"> <div class="time">00:09:33 What is an ideal diet?</div> <div>00:10:03 Should we eat like our ancestors?</div> </div> </div> </div> <div class="text">00:15:33 How we lost our touch with the food we eat</div> <div>00:17:30 Disordered eating, food obsession, binge eating</div> <div>00:18:30 What made Anastasia interested in protein research? Anastasia became vegan and build her muscle at the same time!</div> <div>00:20:05 Differences between animal and plant-based sources of protein.</div> <div>As a vegan you want to get protein from different protein sources: legumes, grains and nuts&seeds</div> <div>00:22:10 How much protein vegans need?</div> <ul> <li>Is 0.8g/kg of protein enough for an average person?</li> <li>Will over-consumption hurt your kidneys?</li> <li>Does protein leaches your calcium from bones?</li> <li>Does IGF-1 promotes cancer growth?</li> </ul> <div>00:28:50 Proteins are needed for different body functions, not only for building muscles.</div> <div>00:29:50 Importance of protein for elderly people.</div> <div>00:31:00 Protein recommendations for plant-based sources.</div> <div>00:32:50 What kind of problems do people on a plant-based diet face? Anastasia speaks about positive and negative processing of food.</div> <div>00:38:00 What is the deal with highly processed vegetable proteins like TVP? Can we consume them safely?</div> <div>00:39:30 Are anti-nutrients in soy problem? Processing it is a good example of positive processing of food. Sprout, pressure cook and ferment your legumes.</div> <div>00:44:19 What is Anastasia’s advice for people who want to build muscle but they look soft.</div> <div>00:48:35 Why you should not train to the point of muscle soreness. Muscle soreness is a genetic issue, there is also a pain tolerance issue and how severe the soreness is.</div> <div>00:54:25 Who does Anastasia work with and how to connect with her. If you feel like you might have an eating disorder, you are looking for a training paln or customized meal plan, visit www.sciencestrength.com</div> </div></div> </div><div class="et_pb_module et_pb_text et_pb_text_3 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3>Mentioned in the episode:</h3> <p><a href="https://www.sciencestrength.com/nutrition-blog/2018/8/5/vegan-protein-for-maximum-muscle-gains-complete-scientific-guide">Vegan Protein For Maximum Muscle Gains – Complete Scientific Guide</a></p></div> </div> </div> </div> </div><div class="et_pb_section et_pb_section_3 et_section_regular" > <div class="et_pb_row et_pb_row_2"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_2 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_4 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2 style="text-align: center;">Related podcast episodes</h2></div> </div> </div> </div><div 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