Plant protein and strength: all you need to know | Simon Hill & Dr. Will Bulsiewicz

Protein Basics

William Bulsiewicz starts by explaining that protein is a crucial building block for muscles, bones, and various organs like the heart and liver. He emphasizes that all plants contain protein and the essential amino acids needed by the body. Jonathan Wolf adds that many people are curious if they can get all their protein from plants, to which Simon confirms that plants provide all nine essential amino acids 1.

All plants contain protein. All plants contain amino acids. There's 20 amino acids. And all plants contain the nine essential amino acids.

--- William Bulsiewicz

Simon and Will both highlight that even omnivores get a significant portion of their protein from plants, debunking the myth that plant proteins are inferior 2.

   

Myths

Simon Hill addresses the common myth that eating muscle builds muscle, explaining that the body breaks down all proteins into amino acids regardless of their source. He cites studies showing no significant difference in muscle growth between those consuming plant-based and animal-based proteins 3. Will adds that plant-based proteins are often thought to be less bioavailable, but this is due to the way they are consumed.

Society has taught us if you eat muscle, you build muscle, and it kind of, you know, intuitively it makes sense.

--- Simon Hill

Jonathan notes that the real limiting factor for muscle growth is often exercise, not protein intake, and emphasizes the health benefits of plant proteins 4.

   

Bioavailability

Will explains that plant proteins are often seen as less bioavailable due to the presence of fiber and polyphenols, which affect absorption. However, these elements are beneficial for health and longevity 5. Simon points out that early studies on protein bioavailability were flawed because they used raw plant foods, which are less bioavailable than cooked ones.

The fiber and the polyphenols change the way in which our body is able to process and break down the protein.

--- William Bulsiewicz

Jonathan summarizes that the difference in bioavailability between plant and animal proteins is minimal and not a concern for most people, especially when considering the additional health benefits of plant-based diets 6.