Watch This Before Buying Protein Powder (and how to get enough protein if you're vegan)

In this video, Rhonda & Luc van Loon discuss
• The difference between casein & whey protein when it comes to stimulating muscle protein synthesis
• The downsides of plant-based protein sources compared to animal protein
• Why animal protein is more effective for hypertrophy - and what to do if you’re eating a plant-based diet
• Why using a combination of plant-based proteins, such as pea and rice, can provide a more complete amino acid profile, similar to animal-based proteins
• Which is a better protein supplement: whey protein isolate or concentrate?
Download my guide that helps you choose a fish oil supplement:
fmfomega3guide...
Download my free guide for boosting cognition through science-based practices:
bdnfprotocols....
Protein is important. Learn about it in the full episode with Luc:
• Dr. Luc Van Loon: Opti...

[@johnnny9]

🎯 Key points for quick navigation: 00:28 *🥛 Whey protein digests more rapidly than casein, leading to greater muscle protein synthesis due to higher leucine content.* 03:50 *🌱 Plant-based proteins from whole foods are less efficient in stimulating muscle protein synthesis compared to animal-based proteins due to lower digestibility and amino acid content.* 06:05 *🌿 Vegans can achieve comparable muscle mass gains with plant-based protein powders by ensuring high doses and diverse sources to compensate for amino acid deficiencies.* 08:10 *🔄 Combinations of plant-based proteins can create balanced amino acid profiles, mimicking the effectiveness of animal-derived proteins in muscle protein synthesis.*

[@greensmoothie3456]

Thank you 😊

[@takeshijune]

What about sprouted and fermented plant protein?

[@TreDogOfficial]

Good question! It's more of a bacterial product than solely a plant based product at that point. I believe this would lead to much greater digestibility. I have used fermented lentil protein every day for the past year and I have noticed a significant increase in my lean mass. My recovery is pretty good too.

[@chrissyyankee]

Good question. Also, would sprouting and fermenting reduce or eliminate the Antinutrients in the plants?

[@hugechimp]

LOVE DR RHONDA

[@FoundMyFitnessClips]

❤️

[@stx7389]

Come on now, how to het enough protein, absolutely nom issue for 99% of people ​@@FoundMyFitnessClips

[@elinope4745]

For those that can eat eggs, they are a very impressive source of nutrients. It is very easy for nonvegan vegetarians to meet their nutritional needs simply by adding more eggs to their diet. Could be duck, quail, turkey, ostrich, or chicken eggs. There is probably more but I don't know nothing about snake egg nutrition or alligator eggs, etc. I'd be hostile at a person who ate a platypus egg.

[@PostImperfect]

Would echidna eggs be ok though 😂

[@elinope4745]

@@PostImperfect I am a mammalian supremacist about eggs, and I'm unapologetic about it.

[@alexc2265]

@@elinope4745 Many birds are smarter than many mammals, though. Not that we eat the eggs of those I have in mind.

[@elinope4745]

@@alexc2265 but are they smarter than the mammals that lay eggs?

[@oohwha]

Eggs are pretty much the "Kings of Nutrition"... which makes sense, as they are the literal birthing environment for a living creature. I grew up in the 80s and 90s when it was "common knowledge" that eggs were "the devil" and would "cause heart attacks because cholesterol. I was so out of shape and overweight... then I started eating right (pretty much the OPPOSITE of what was taught the last 2 decades of the 20th Century) and suddenly I'm in the best shape of my life. Testosterone deficiencies in men these days? Probably at least PARTIALLY due to the demonification of things like chicken eggs 😢

[@jonwumkes]

My favorite expert on protein. Very knowledgeable and I feel I can trust him. No apparent hidden agenda. Speaks succinctly and with clarity.

[@traceler]

Is not Leucin increasing aging activating mtor as oppose to anti aging strategies like fasting mimicking diet?

[@Lucas_Jeffrey]

imho people can get way too into mtor and longevity and neglect their lean tissue development health span vs life span

[@DCornwell-d2t]

I hope Dr.Rhonda is going to summarize for us

[@bettusascaino5532]

Moringa leaves extract??

[@inkironmojo775]

Love the pure practical/balanced speak here… thanks

[@KyleKranz]

Did he just use lettuce as an example of trying to get protein from a whole food plant-based source? I've been a vegan for almost 2 decades and have never heard that one before!

[@omarlittle5802]

That's when I knew his bias! 😂😂

[@KyleKranz]

@@omarlittle5802 I wouldn't say he was biased in a negative way, he said that you might have to eat a little more protein but you can get plenty with a plant-based diet.

[@omarlittle5802]

@@KyleKranz Agreed.

[@TreDogOfficial]

Gorillas seem to do well on vegetable protein🦍

[@Acts-1322]

​@@TreDogOfficialare you a gorilla?

[@dlindo8892]

The difference in concentrate and isolate is so minuscule.

[@ravhirani2660]

Its not hard tbh if you wanna go plant based take a plant based protein powder then take essential amino acids to fill the gaps too

[@elingrome5853]

😂

[@orion9k]

Ive had a few months break from whey protein while a few weeks with a handful of rice per day and oh boi the fat started building slowly up on my chest and stomach 😆

[@shoefury]

Been following Dr. Rhonda’s research for years. It’s pretty much gospel for me lol

[@FoundMyFitnessClips]

Thank you!

[@shoefury]

@@FoundMyFitnessClips You’re welcome! Hey Doc, I did some research on HMB and started taking it (to help recover from my heavy lifting) - have you heard anything about the benefits/side effects of HMB since you’re much more informed and there doesn’t seem to be a ton of research on it?

[@willemvanriet7160]

So casein is healthier if ur concerned about blood sugar spikes and insulin resistance

[@MrLardobutt]

insulin is not the devil, it's part of the natural process by which the body transports nutrients, problems arise when levels remain CHRONICALLY ELEVATED, insulin spikes are part of a healthy metabolism, just how salt is part of a healthy diet, but nowadays ppl demonize both

[@kdog7830]

Read through the comments and you get to see how people cherry pick whatever they want out of the discussion. To put it another way, people pay attention to whatever they want and ignore everything else. This guy was pretty balanced…at least to anyone who isn’t vegan or carnivore based. He made good points on both sides. I personally like a chicken burrito. It has a moderate amount of plant protein with the beans and rice, and a moderate amount of animal protein for taste. I avoid red meat as it’s supposedly the worst of the three meats (fish, chicken, red meat) and save it for special occasions like holiday bbqs and celebrations. It’s also bad as forests keep getting cutting down to make room for cows in Brazil. As for you carb haters…if you don’t work out I can agree with you. But if you workout…you know you need carbs for sustaining constant energy levels. You don’t need all your protein for animal products. But animal products give a benefit of igf-1 as a performance booster. This is also a detriment of you believe Dr Patrick’s other video which says the tradeoff is a shorter life span. It’s always a tradeoff

[@user-zx8du3ik2j]

can you please discuss the molecule TMG, the betaine ? I want to start using it, if its worth taking, and also give to my wife, but I have heard some things about it altering your Testosterone levels? Also if its as good as the product pushers say then why aren't more people using it?

[@shadowpapito]

THX

[@_Dziri_]

Each time I eat beef I wonder how this animal has so much muscle mass while only eating grass

[@noloveforthehaters]

Because they have a totally different digestive system

[@fallguy6196]

Their stomaches turn all of that plant food into pure protein.

[@GamerNxUSN]

So in the case of plant protein, amino spiking is good? THM has a 13g protein powder made from plant, but they add their EAA blend and claim that makes it "bioequivalent" to 30 something grams?

[@jamesalles139]

why not eat an egg? plant based protein combos end up being carbohydrate heavy. Another major problem.

[@alexc2265]

I think you may know one answer already: undue harm to subjugated egg-laying chickens.

[@ilonabaier6042]

This is simply incorrect! Hemp protein powder has 4.7gr carbs per 100gr & soy protein .02gr per 100gr.

[@jamesalles139]

@@ilonabaier6042 if only they were whole foods. I was thinking of Beans + rice.

[@ThePathOfEudaimonia]

**seitan enters the chat**

[@jamesalles139]

​@@ThePathOfEudaimonia ❔

[@JakeRichardsong]

If you ask Steven Gardener from Stanford, he says plants have all 9 essential amino acids, just in varying amounts.

[@Markane.]

Yes they may have them, but there are numerous studies implying protein is absorbed way worse from plant sources..

[@taoloveu]

Right And that is the issue

[@Markane.]

@@taoloveu exactly

[@ThePathOfEudaimonia]

​@@Markane."Way worse" is an emotional overstatement. The difference isn't that great, and it's irrelevant if you just eat some more protein (I never complained having to eat more!).

[@Markane.]

@@ThePathOfEudaimonia Well, to me absorption of 30-60% is way worse..and would mean eating 2-3x amount of smtin "decent" instead of steak or eggs I love. Prefer eating plant based protein sources as addition to meat, not without. You may prefer the opposite :)

[@user-tg6dm6tv9g]

Getting enough protein entirely from a plant based diet is quite difficult if you don't know enough about plant foods. Plant foods after all are very diverse and complex. You need to be knowledgeable enough about quite a lot of things to be able to get it right.

[@misterkendoll2252]

Please stop the bro comments. You know less than you think.

[@rorymills271]

Leucin or lysine

[@michelle-fh5du]

Why is he comparing potato’s and not beans ??? Not great example

[@BodyBalanceBlueprint-qh2im]

Thank you, it was a good result

[@ho2673]

I have been drinking whey peorein for years and at 47 have visible muscles, feel great and young. I use it to help me get ro my protein daily intake easier.

[@jakubchrobry3701]

Who tries to get their protein from potatoes? Vegans who want protein typically eat beans, tofu, tempeh and even grains. If you're eating 3,000 calories per day, it's easy to get at least 125 grams of protein per day from plants alone (not counting protein powder).

[@corneliusthecrowtamer1937]

it might be manageable for you but you can't say it's easy

[@jakubchrobry3701]

@@corneliusthecrowtamer1937 It's not only easily manageable, it's the most feasible way. To get 3,000 calories from plants, you have to eat the most caloric dense food or it just too much volume of food. Imagine getting all your calories from veggies like celery. You would be so bloated or you would be losing a lot of weight from a caloric deficit.The thing is, the most caloric dense plants are the ones with the most protein, like beans and grains. Beans typically become a staple vs meat. It's simple.

[@ThePathOfEudaimonia]

@@corneliusthecrowtamer1937 It's quite easy. I get around 150 grams of protein per day from various sources quite easily.

[@jasontaylor500]

@@corneliusthecrowtamer1937 Have you ever tried a Vegan or Plant based diet? I have been plant based for 4 years and I know lots of other Vegans and people who are plant based who find it easily manageable. At this point it is more of a myth that Vegans struggle to get enough protein.

[@corneliusthecrowtamer1937]

@@jasontaylor500 Why would I want to go out of my way to do something that's not only difficult and uncomfortable but also deleterious to my health

[@nebojsa1976]

I follow Dr Rhonda since 1981. She always gives best advice about the health.

[@teedee6176]

1981??? She's not that old.

[@nebojsa1976]

@@teedee6176 Yes she is. Actually, she looked older in 1981 when she started with nutrition and health advices. She was born 1959.

[@paulcotter480]

She is 46. Not born in 1959. She was 3 years old in 1981!

[@nebojsa1976]

@@paulcotter480 46??? No man, no. I should know better than you.

[@unknownKnownunknowns]

@@paulcotter480😂

[@adamcraig1468]

Any benefit to adding a little leucine to Whey?

[@vickilahtinen7254]

Leucine is incredibly hard to blend with other foods

[@vickilahtinen7254]

Ps as there is leucine in whey it may mix in well

[@felipearbustopotd]

According to Dr Donald Layman, No.

[@Lucas_Jeffrey]

I always add a small amount of leucine to my whey protein shakes Always get a little node of unblended bitterness but it's whatever. Just need to shake very vigorously Can't hurt, especially when consumed with a complete amino array

[@vcool]

I wouldn't add any BCAAs. They're not worth the trouble.

[@lgx2410]

If only someone could invent a vegan protein that isn't disgusting.

[@jakubchrobry3701]

Have you ever tried Orgain (especially more recently)? Costco primarily sells Orgain and ON Gold Standard Whey. I thought Gold Standard was suppose to taste good so I bought some when it was on sale. It tasted disgusting compare to Orgain. Orgain tastes like a dessert. ON tastes like bland industrial metalic powder. Maybe I got a bad batch.

[@lgx2410]

@@jakubchrobry3701 It looks like that brand isn't available in the UK. I've tried various brands that have the highest ratings, and they have all tasted horrid and with an extremely chalky dry texture that makes it hard to consume.

[@jakubchrobry3701]

@@lgx2410 It looks like Orgain is available on Amazon in UK. It might be worth the try. I should say that I buy the fudge flavor and don't remember drinking it alone. I usually mix it with oats and fruit in the morning and a shake with fruits and greens in the afternoon, but when I did this with Gold Standard whey, the oats and fruit did not help mask the bland taste and chalkiness.

[@lgx2410]

​@@jakubchrobry3701 Thanks. I'll give it a try. It's a bit expensive, but if it tastes OK-ish, that'll be good.

[@anneflynn9614]

​@@jakubchrobry3701Orgain has unhealthy oil.

[@stephenarkless9444]

CARNIVORE FOR LIFE ❤️🥩❤️🥩

[@allthesame500]

just for life of some species...

[@selma5885]

Carnivores in nature have the shortest lifespan.

[@elingrome5853]

Still encouraging people to take the booster?

[@foreveryoung999]

Isnt this upf? Cancer causing.

[@mrxatwork]

Carnivore protein shake made from beef is what i drink.

[@jorgeshss]

What brand?

[@mrxatwork]

@@jorgeshss muscle meds carnivor amazon has it

[@mrxatwork]

@@jorgeshss muscle meds Carnivor chocolate.

[@SamShank175]

I use Equity Prime Protein. The chocolate is just grass fed beef isolate, cocoa powder and stevia.

[@r.e.4640]

NOT good at all.

[@JohnnyRocketone]

Casein is toxic to me.

[@Therealmathilda]

Don't eat it.

[@FitnessYouTube-gh1jt]

You've never seen a jacked, strong vegan who doesn't use gear. Simple as that.

[@JayChesterman]

I’ve been lifting for 16 years as a natural, my younger brother (32 now) has been vegan for around two years and is both jacked and strong without gear he’s closing in on the amount of muscle mass I have is the vegan diet the optimal way to build strength and muscle? probably not, can you build a good physique and be strong on a vegan diet? yes

[@kray9438]

Bs. What a ridiculous statement 😂

[@ksyodeb]

Why couldn't you just add some leucine to a tall glass of soy milk or a pea protein shiake?

[@vickilahtinen7254]

Leucine is extremely hard to mix with any sort of milk

[@11davethewave]

That's like saying i can ride a bike 🚲 with a flat tire 🛞 yes you can. Should you NO......... VEGANS 😄😁

[@KhalDraggo]

Just eat your bloody healthy meal including grains, meat, eggs and salads and you will have it all

[@derekjolly3680]

If you have a diet rich in various meats, and a good diet otherwise with grains and dairy especially, this is a non-issue that takes care of itself daily.

[@mtmg3648]

Fact.

[@mnejc]

Proteins from hydrolized collagen peptides haven't been considered in this video.

[@arsononemwv]

In our other videos, I’ve heard her mention her collagen is the worst protein when it comes the muscle mass I believe. It’s the lowest quality with the lowest level of lucine.

[@tkorte101]

​@arsononemwv Collagen is different than 'standard' protein. It's a protein, and it's necessary, but Collagen builds the intracellular framework, not the cells themselves. So both are essential. Furthermore, Collagen is what your ligaments and tendons are made from, as well as your bone and cartilage. If you go hard and eat a lot of protein without increasing your collagen intake you may gain muscle mass and strength but you'll probably find yourself getting ligament, tendons, and cartilage injuries a lot as those tissues become overloaded.

[@SamShank175]

Collagen peptides are great, but they're not a complete protein.

[@vinceandrich4603]

Collagen is definitely worse than most if not all Plant proteins as it is missing the essential amino acid tryptophan. Collagen is the protein in bone broth and most beef protein supplements as it comes from boiling the last remaining protein off the bones of animals. This is soft tissue protein not muscle protein. Meaning it is not ground up t bone steaks like some bullshit companies want you to believe. It may support regeneration of soft tissue, skin and hair because it’s is high in hydroxyproline, proline and glycine. Again, taken alone it cannot and does not support muscle growth.

[@vcool]

Collagen is an amazing complementary protein, not a primary one. Do not exceed 12g.

[@russellseah2347]

Eat real protein from whole animal foods. Not processed protein powders.

[@solidstream13]

As a vegetarian, I do not understand the obsession with protein. We do not have an epidemic of people deficient in protein. If you are deficient and protein, you are malnourished and deficient and a lot of areas. What should be focused on in our nation is cardiac disease And the epidemic of arthrosclerosis strokes and heart attack

[@criscringle6627]

3 things are certain in life: - death - taxes - a vegetarian letting everyone know they’re a vegetarian

[@elingrome5853]

Hilarious 😂

[@jcmacmusic]

The most successful civilisations ever to exist lived on beans, rice, corn.

[@felipearbustopotd]

Few examples please.

[@jcmacmusic]

@@felipearbustopotd China (rice) Japan (rice) the Aztecs (corn) Mexicans (rice and beans) Native Americans (corn) etc. For most successful civilisations meat was rare, hard to find and unsafe to eat and store. The wealthy had the privilege of eating meat but suffered from the unhealthy disease that came from it (king Henry 8th comes to mind). Though I have nothing against eating meat I believe in modern times we eat far to much of it and as mentioned the processing of foods these days has created a culture of unhealthy people (50% of Americans are over weight and suffer from chronic disease)

[@felipearbustopotd]

@@jcmacmusic Thank you for taking the time to reply. Very much appreciated.

[@nek-pho6949]

Chinese eat's lot of meat (pork), Japanese => fish

[@jcmacmusic]

@@nek-pho6949 that is because it has become more available over the generations and as a result a notable decline in heath is appearing. Go back 100s of years and you will discover that carbohydrates were the staple food of most civilisations.

[@omarlittle5802]

Really guy? He lost me at "if you want 29g of protein from potatoes".

[@tkorte101]

All these vegans losing their minds because their ideology is being bulldozed by facts. Kinda funny, actually.

[@Aaron-cd7nx]

In what way is "vegan ideology" being "bulldozed" by facts? Plant protein has always been known as less bioavailable. For at least 2 decades. The signalling capabilities of specific amino acid has similarly been known. Maybe not to vegans, but also not to 99% of the meat eating population. So, in what way is "vegan ideology" being "bulldozed?" And what are you defining "vegan ideology" to begin with?

[@tkorte101]

@@Aaron-cd7nx Well, if you actually read some of the comments on here you might have get a clue.

[@Drgluee]

@@tkorte101 He is making it sound like it is harder than it really is, that's what is ticking the vegans off in the comments. He mentioned lettuce as a protein source and anti-nutrients that everyone (should) know are destroyed in cooking process. He is being passively aggressive towards vegan/vegetarians, why wouldn't people be angry about that?

[@tkorte101]

@@Drgluee It's pretty simple, really. Anyone that goes vegan has to jump through all kinds of hoops to try and maintain proper nutrition. That fact alone proves that the vegan approach is unnatural and unhealthy. Carnivore or Keto or Mediterranean don't have those issues because they're not based on ideology like veganism is. I've milked cows and collected eggs from chickens and neither one of those activities is harmful to the animals. But vegans aren't interested in the diet for it's nutritional merits, they pursue it for other reasons and therefore suffer accordingly. That's why so many people have no respect for vegans.

[@Drgluee]

@@tkorte101 You basically said people have no respect for vegans because vegans do their best to reduce harm for other sentient beings.. To me that's messed up. Yes there is a learning curve to being healthy and vegan, it goes like this.. Stop eating processed junk and shop more from the produce section of the store.. Really not that hard.. And yes Keto and especially Carnivore do have health issues.. But the Mediterranean is the best out of those 3, but could be improved by not using the large amounts of oil.

[@gmaan7004]

For all their “knowledge” neither are jacked in the least bit. Just saying

[@omarlittle5802]

THIS

[@JakeRichardsong]

He is repeating a myth that plants are missing amino acids. They are not.

[@vadimesharak726]

Sure, they are, buy you need to stripe carbs to get the adequate amount from them. Nevertheless, there are just few such sources. Why anybody need to depend on the big and ultra processed staff? And what you will do when they cut it off?

[@Kevin-ie7vi]

Tofu isn't going anywhere. I get almost 200 grams of protein daily from plants since 1976 without having to eat processed sources

[@alexc2265]

@@Kevin-ie7vi200? Dang. What stuff do you like to eat? I’m vegan and want to vary my protein intake and see if I can get fewer processed sources.

[@reynemanzano]

The guest on is a Doctor, so he counts as a credible source. You are a KZbin commenter, which isn’t a bad thing, but this means there’s more responsibility on your part to cite where you get your “facts.” You don’t need to be an expert to comment, but you do need to prove you’re credible and enable people to check whether you’re correct or not

[@lukajelcic1]

LOL they are, plants suck.

[@X_Marks-u7r]

It’s a waste to talk about plant based protein, imo.

[@jerrymyers7178]

Good 411.

[@sterlgirlceline]

🌟🌟🌟🌟🌟🌟🏆💛

[@jhg699]

the mistake is buying brotein psyop powder instead of eating steak