Using science to build muscle and grow stronger | Dr Stuart Phillips

In Episode #210, Professor Stuart Phillips returns to expand on our conversation about using science to improve training outcomes. One very common criticism of a plant-based diet is that it’s difficult to meet protein requirements due to both quantity and quality of plant-based protein sources. “Evidence” provided for this often centres around amino acid profiles, linking back to the DIAAS and PDCAAS protein scoring systems. Today, Professor Stuart Phillips offers clarity on this topic and much more useful information on what to consume, in what form, and when. In this episode, we cover a whole suite of information that is highly relevant and applicable for those looking to improve their training outcomes. In addition to briefly revisiting the basics of protein consumption, we discuss distribution and timing, protein needs for older people, and protein quality scoring systems. We also dive into supplementation for those looking to improve performance and muscle protein synthesis, including caffeine, beta alanine, nitrates, creatine, omega-3s, and hormones. Specifically, we discuss: Intro (0:00) Protein distribution (1:20) Scoring systems for protein (11:13) Supplements for performance (28:08) Sodium bicarbonate (43:40) Nitrates (51:29) Creatine (56:10) Omega 3s (1:05:25) Hormones & protein synthesis (1:10:30) Aging & muscle gain (1:13:20) Exciting new studies (1:24:12) Outro (1:27:19) To listen to my previous conversation with Professor Philips, head to Episode #190. You can also learn more about him via the McMaster University profile, and connect with him on Twitter, Instagram, and Facebook. If you found this episode informative and a looking for ways to introduce more plant-based protein into your diet, you can download my free recipe eBook, Plant Perform. This recipe guide includes high-protein recipes and more to optimise physical performance and recovery. Thank you to The Proof friend Eimele Essential 8 for sponsoring today’s episode. Eimele Essential 8 offers the right nutrients, in the right doses, to complement a plant-rich diet. To save 5% on your first order, head to theproof.com/friends. Make sure to head to theproof.com/podcast for the full show notes. Enjoy, friends. Simon Want to support the show? If you are enjoying The Proof a great way to support the show is by leaving a review on the Apple Podcasts or a comment on YouTube. It only takes a few minutes and helps more people find the episodes. Simon Hill, Msc, Bsc (Hons) Creator of Theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and plant performance