Vegan Versus Omnivore Diet for Building Muscle: Study Breakdown | Educational Video | Biolayne
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- čas přidán 1. 07. 2024
- Citation:
jn.nutrition.org/article/S002...
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1. Resistance/strength training accounts for the majority of muscle maintenance/growth; 2. Soy protein is only slightly less in leucine then whey; 3. There’s already an animal-free whey protein on the market, cultivated from fungi🍄
Whey-protein is by definition protein from whey and can't be "cultivated from fungi".
Call it however you want, It’s identical to traditional whey protein tho, only made through precision fermentation with fungi, not cow :)
@@robertmusil1107 So myopic 😂
There are many other proteins on the market 🙏🏼 I eat isolated rice protein powder (flavorless). It’s been a great option for me so far… there’re lentil and soy protein as well. Just one correction: whey protein is a by-product of cheese production, the other protein powders are not called “Whey”…
Thanks for this breakdown. I love how diplomatic you are in this video 😁
I wonder about the extent to which this generalizes to vegans who are interested in muscle building who would tend to eat stuff like tofu and Seitan as protein sources rather than whole (non soy) beans
Very nice study! As always, great job breaking it down, Layne.
Awesome breakdown as always. Can't wait to get REPS. 😊
Always informative, thanks for all you do ❤
Interesting study! Thank you for educating us. Being a vegetarian myself, i had a few points I wanted to add here- 1. firstly, I would never eat that combination of foods as a meal for muscle building . Most plant based bodybuilders I have seen also rely on foods like tofu, seitan and tempeh first before going to whole beans which are excellent for overall health of course but not the primary focus for plant based muscle building . I would love to have them use tofu as a main protein source and then given them the same veggies for fibre and may be rice along with it. I understand the meal was constructed to match macros but honestly it sounds highly unpalatable to me. Most beans need to be cooked in a base gravy to make them taste good unlike meats which can be grilled and roasted and you can it a day. I wonder if taste of the food affects absorption of nutrients too?? Secondly as an Indian whose comfort food is Dal Rice, I would have loved for them use split / hulled lentils which are a common part of our diet and don’t have as much fibre as they say whole intact beans and are lighter on the belly too. Hope to see more data on this on future. Thanks for educating anyways :)
I have noticed for my own body, I can't eat straight soybeans or soy concentrate without having noticeable body reactions (like excess mucous, gas/bloating). Non fermented tofu doesn't bother me as much, but it can cause reactions depending. There are proteins in soy that are particularly hard to digest.
I have no issues with fermented/cultured soy on the other hand, such as soy yogurt, miso, tamari, tempeh (to be honest, I'm not brave enough to try natto). Cultures that ate soy traditionally, over long periods of time, almost always ate them in fermented/cultured forms, though that has been changing in modern times.
On a side note, I love lentils--especially red.
@@justinw1765
Mix some NY natto with some mustard and low sodium soy sauce or coconut aminos
It’s good
Serve on a grain
@justinw1765 hahah I hear you on natto. I love trying new things, but haven't been able to brave natto yet 😅 it just seems so... ugh lol
Thanks again 🙏. You make fantastic content. I hope you continue to do it for a long, long time. Or at least until I die. 🙂
Such great content. I'm subscribed!
Expected outcome, vegans can still achieve solid protein synthesis, but they need the more bioavailable stuff for it (quality protein supplement), whereas an omnivore doesn't really need whey protein to maximize it.
I really don’t know if a 47% less total protein synthesis (basically half) can be called solid but i’m not an expert or a professional so maybe it can be solid.
Nonsense
not true - that’s old news bro. Go fully plant based no supplements you’ll be big & strong too. just calorie match & train
Good luck in keeping saturated fat down eating a sufficient amount of protein from meat, at about 1 gram per pound of body weight.
@@omarannajjar4329 the plant based group was considered 100%, they said it was 47% more for the omnivore group, so a third. But that was only after 6h.
This is a very interesting, highly controlled & well designed study!!
Loved the video as usual. Already added protein isolate as per your earlier recommendations 🎉
Great Post Layne
Very balanced breakdown of the study. Can you do one on the recent LMHR study?
Great content, great presentation
I love these breakdowns
Smartly and concisely laid out
Straight soybeans are one of the most commonly allergenic foods around. Don't like their inclusion in the study. Cultures that traditionally ate soy, most often did so in fermented and cultured forms, with the exception of tofu--but there is also fermented, "stinky" tofu. But things like natto, tempeh, miso, tamari, etc are and were (especially so in a more past tense) more common. This makes the soy A LOT easier to fully/completely digest--especially in regards to the proteins.
There is a somewhat similar correlation with A1 casein in regular, North American cow milk vs the cultured yogurt version. If I drink just a tiny cup of cow milk, for the next two days after, its like I have a cold/infection of some kind with the amount of mucous that is produced. I'm sneezing, blowing my nose, and hacking lugees left and right. But I can eat any amount of well cultured yogurt (and long aged cheeses i.e. a year plus), and no issues with the former at all.
Well, oddly enough, it is similar with soy. Straight soy beans, soy concentrate, and to a lesser extent non fermented tofu (tofu is kind of in it's own category with this, but it would take too long to explain the nuance and relativity involved), all cause that mucous reaction in my body. But tempeh, miso, tamari, soy yogurt, etc, no issues whatsoever.
I don't think I'm particularly unique with this reaction. I just think that I have learned to pay more attention to it. I have often thought that you often sound pretty constantly stuffed up Layne, and I wouldn't be surprised if it wasn't happening from things like egg whites, milk, wheat, and the like.
Oh, and I have learned the hard way that there are trace casein proteins in whey concentrate. I originally didn't know there was a difference between whey concentrate and whey protein isolate until I noticed a difference in reactions to them. I had bought some whey protein isolate awhile back and didn't have any issues with it. Then I bought a huge 5 lb jug of whey protein concentrate thinking it was basically the same thing, and then got a mucous reaction to it and was like WTF. I wondered if it was a fluke, but my gut told me it might relate to a difference between the isolate and concentrate forms. So I bought some more isolate and again had zero issue with it.
Yup. Beans and legumes are always recommended for plant protein, but plenty of people cannot handle them long term (sometimes not even short term). Fermenting also provides K2, which is great.
@@defeqel6537 yeah the only legumes that I eat consistently and/or a lot of are lentils, with an emphasis on red lentils.
Those meals arent really equal. For instance every plant based meal I have I would NEVER count anything on the plant based side as my main protein macro. I would have considered that mostly carbohydrates. I would have made sure I added a more protein rich food like tofu to add to it. That's like giving the omnivore all rice and calling it a protein meal. Definitely not balanced protein intake on each side of the study.
1. They used soybean. Tofu is made of soybean and has much less protein than soybean.
2. Why would you consider protein as carbohydrate ? You know they are not the same right?
@@elduderino1329because plant foods typically are mostly carbs. I eat a lot of plant foods, but most of them have a pittance of protein so don't bother counting them in my macros.
I would be curious, as another person posted, if there would be a change in muscle protein synthesis based on other plant proteins such as Tofu or a legume that’s “processed?” Looking at it differently, maybe a high fiber vs. adequate fiber plant based diet (whatever that is) controlled for calories, total protein, total carbohydrates, and fats. Not that I would expect mindblowing results
This is what interests me as well. Although it could be harder to match calories due to high fat content
Thanks for your insights, Lane. Your analysis was very measured and fair when discussing the outcomes. I appreciated your “thinking out loud” about possible reasons for the protein synthesis with these folks.
This is one is done properly unlike the Netflix Docu: You are what you eat twins version... where they didn't take count calories and was very biased towards a plant based diet. Would love for you to Watch it Dr Layne and do a review for us! :D Pleaseeee
0:39 Van Wilder is one of the Top 3 protein metabolism experts.
Can anabolic resistance be compensated for with proper resistance training?
The leucine requirement should go down from exercise, but I do not know if these eldery were lifting or not.
Anyway, nothing that some tofu, high protein mockmeats or protein powders can't fix.
Awesome study review, thank you! A long-term, sensible plant-based athlete right here. Isolated protein sources and supplementation are just part of the drill.
Go for it. Awesome.
Would be cool to also know health applications of this knowledge and how physical activity changes this! Long term studies show that not eating a lot of meat is better in the long run but maybe its better for certain conditions such as when building muscle (eating+exercise) or sarcopenia:-)
Thank you.
I wonder how many older people actually finished their meals. Whenever I make my grandmother anything plant-based/share my plant based meals, she needs to eat a lot of volume to hit her protein target for that meal, and she often can't physically tolerate putting that much food into her stomach. 200g of quinoa is a lot even for me to eat in one sitting (on top of the other ingredients). I'd hope they somehow monitored for that in the study, but even if they watched them eat it all, something worth thinking about when trying to apply this study to real life / when advocating for plant based diets in older folks. I imagine, as much as I want to stay plant based for a long time, I'll probably end up having to revert to an omni diet in my later years to keep hitting my protein targets.
Comment for the algorithm. 😎😎
Thanks for the video!
Layne, are you going to comment in this series about the Budoff LDL study?
I enjoyed every second 🎉
Thanks! I already recommended my parents (79 and 85) to add some plant based protein powder to their breakfast, so it's good to learn from this study that this a good addition. And I would assume that tofu (which contains almost no fiber) is also helpful. And eating just more protein from whole foods per meal would also help (they eat quite big portions). They don't want to eat any meat/dairy/eggs anymore, and they feel super good eating whole food plant based since 4 years. My mothers blood pressure and cholesterol went from very critical to perfect, she got to her ideal body weight without 'dieting' (eating ad libitum), both insulin sensitivity is perfect, and both are cognitive sharper than before, and joint paint is gone. They don't do muscle training, but they move a lot and do everything on muscle force (bicycle, walk, carrying things, manual work in the garden and in the house).
Very interesting that joint pain didn't increase on the plant based diet
Why should that be the case?
@@isaarunarom7830 What ? Hahaha
@@TravisH-nm9fy
He/she is referring to “carbs = joint pain”.
It is a common conversation amongst the keto/carnivore crowd.
@@C0d0ps Keto/carnivore crowd are basically the flat earthers of the nutrition world. They ignore all evidence and live in their own little bubble.
Thanks for the video! I’d love to see if the study results differ with subjects who aren’t lying supine 11 hours a day. I’m not credentialed in this field at all 😂 but I’ve been thinking a lot lately about the effects that exercise, or even different levels of a person’s daily activity have on protein synthesis, insulin response, etc.
I’m an omnivore but for cost, health and environmental reasons I want to include more plant proteins in my diet. I have a medical condition that means I react to many proteins - I’m severely allergic to fish and peanuts, and developed eonosophile oesophagitis in adulthood, meaning I cannot eat poultry at all and need to take great care with lower hydration proteins (like tougher cuts of beef or baked tofu). Protein powders and many pea-protein based faux meats make me gag or give me bloating too - possibly for the same reason. When you say “isolate”, do you mean only powders? Or is my current approach - tempeh, tofu and seitan as plant protein sources - also helpful for bioavailability?
Animal Meat is healthier for the environment than plants - dont buy the narrative
Do we need to have such a rapid response with amino acids? Do we need so much protein???
Hemp protein powder is 50% protein and is loaded with amino acids and soy protein has circa 92% protein.
thank you
As an "elderly" physique champion, I appreciate this study! Thanks!
I don't understand. They aren't even eating protein at RDA. It's already known that more amount of plant proteins are required to get the best ratios of all EAA. So how did they expect the same result?
It was one meal, RDA is daily
Hey smart guy turn that volume up please thanks
Yo, the channel plantchompers did an interview with dr Gregor about plant based nutrition and spoke about protein amounts. Would be interesting to get your pov.
Genuine question without inferred criticism. How confident can you be in a study of 8 v 8 people, even with double data points?
So the amino acids themselves didn't match?
I like the whole food, meat (mostly fish) and plant based diet
Will/Can you come up with a soy/pea protein for your supplement line? The only pea protein that I could stomach was Vega. All others tasted like trash.
Keeping it real
Oh, well since this came out,we now find out that you can consume 100 grs of protein in one meal and extend protein syn for 12 hrs or more.I'll get that from my pound of beef and 3 eggs in one meal. The protein does not get oxidized or turn to glucose.
if muscle protein synthesis is limited by leucine, why didn't they leuicine-match the diets? for example replace some quinoa with wheat gluten or tofu?
Extremely difficult considering the lack of leucine in plants. You’d probably need to incorporate a corn protein supplement which negates their goal of keeping the protein sources from Whole Foods.
@@aaronbailey9454it just means you need to eat specific products like soy (tofu, tvp) and gluten (seitan) like how an omni diet needs to eat certain animal products for leucine. without equating leucine they are just testing if a plant meal with less leucine can magically compete with a meal with more leucine. fair enough but not very interesting.
@@tryptamigo you’re not wrong about that
What a wonderful coincidence. Shortly after the TWIN study that's gone viral (and rightly so, may I add!). Keep you muscle synthesis, I prefer longevity personally. People live wonderful lives on plants, and no need to sacrifice other living creatures. And they live longer and healthier lives.
as far as im aware it is beneficial to try to retain muscle while aging
Muscle is very important as we age, when elderly lose muscle, they become weak, frail and prone to falls, then, they end up dependent on others, bedridden and end up losing what little muscle they have left. I know elders who have achieved longevity but the quality of life is awful, in bed all day, demented, on many medications, waiting to have their nappy changed .
So essentially
When it comes to muscle synthesis, you want to process the plant protein into isolate for maximum potential.
There are 2 standard methods.
1.) Machinery into protein isolate
2.) Torturing Animals into meat/milk
If you walk up to a icecream machine labeled with these 2 options, a sane person would likely choose not to torture the animals.
With 1 caveat
If everyone in line before him chose to torture the animals, he too may feel he is supposed to torture the animals as well.
Good study. The trade off now is do you want bigger muscles or to live longer? I guess that’s a personal decision
Enjoy your extra years of fractures from falls, dementia and incontinence
That is an ignorant, stupid comment. You can have a very healthy omnivore diet and eat only junk on plant based diet. It's entirely up to you.
@@elduderino1329 queue the name name calling. Who’s ignorant? Go back to your sandbox
Why is it an either or in your statement? Muscle deterioration definitely effects your longevity, so protein synthesis is important
This is a very good question im struggling with. Those who question haven't read the the longevity research from Longo etc
I like the idea of having chunks of flesh taken out of my legs. It takes away the focus on the pain of chunks taken out of my heart.
shouldn't there have been some sort of training involved as well with this study if they really wanted to study muscle protein synthesis? Muscles need a reason to grow (a stimulus). You can't just gain muscle by sitting on a couch and getting your protein in, correct? I'm curious if that would have made a difference in the outcome of the study at all.
I agree.
You somewhat can, if you eat to the maximum ratio of protein synthesis of you previously ate much less for your activity level.. I noticed this myself over 3 years going from basically poverty food to protein prioritizing, and I lost fat to boot. But they being said, I wasn't completely inactive and being active with adequate protein will outperform getting optimal protein without exercise, especially after a certain point when you hit balance for your activity level.
The number of data points is still 16 right? Since pairs of measurements from the same person are not independent.
9:59 is the moment we all have been waiting for! (At least i did)
I would be interested in dairy based diet vs meat based diet for muscle gain. What do you think Layne? Could meat be better than dairy?
It’s basically the same amino acid content so when you equated protein and calories between meat and dairy groups, i doubt there would be any meaningful difference in muscle protein synthesis
Did they try to equate not only total protein but amino acid profile by mixing plant proteins? (Assuming they did)
I hope they equated this and also the amount of gas and bloat the vegans had
@@unknown-vo3di The gas and bloat is usually due to fiber and once your microbiome adjusts , it leads to much better gut health and regular bowel movements .
@@jammRJ I don't eat solely plant based, but definitely very high in whole food plant based, and yes, this is exactly what I noticed. Probiotic microbes seem to love fiber, and once everything gets balanced out down there, things improve quite a bit regarding all that.
@@justinw1765 same, I had gut issues all my life until I adjusted into started eating at least 30g of fiber per day with some kefir, sauerkrat and kombucha to kickstart my biome. Now I never have bad gut days anymore.
@@Mudkipz123 Fermented pickles, kimchi, and water kefir are also great imo.
Cheers
Forrrrr the algorithmmmm
Great 👍
Finally I hear you acknowledge the existence of all the RCT's comparing plant protein vs animal protein and not finding significant differences in muscle mass. You should've talked about that on your other videos about the topic or made individual videos dedicated to them.
Probably because if you listened for 30 seconds longer you would’ve heard him talk about how studies comparing high protein vs low protein with these short durations for muscle building sometimes still don’t show any difference in outcome. So the limited duration makes them unreliable.
@@mrw9216unreliable unless they favor non plant based diets.
But as Layne mentioned, the RCT's compared isolated protein sources, not wholefood like in this study.
@@Jammoud Unreliable because low protein diets vs high protein diets show no noticeable change in muscle mass over the same duration as well. Don’t cherry pick data. These studies are a good basis to continue research on the subject but poor for drawing hard conclusions.
@@mrw9216 I'm not sure if you misinterpreted the first comment, but they were talking about plant vs animal protein, not low vs high protein. There are multiple systematic reviews of RCT'S directly comparing plant vs animal protein, and as long as total protein content is matched, there are no significant differences in lean mass gain between the two groups.
Vegans argue that the lower isoleucine and lower methionine are GOOD because those promote aging. That's exactly what Dr. Greger argues in his new book "How Not to Age." He says that protein restriction is more anti-aging than calorie restriction. We need to make sense of all this.
Dr. Greger is a 🤡. He's no researcher. He doesn't hold a phd in nutrition. He studied to become a doctor but he's never practiced one day in his life. He is not schooled in statistics, hence his conclusions are all over the map. Dude is clueless. Why would any person with half a brain listen to the String Bean Mr. Greger?
Not very. polite, but looking at the influencer promoting the program is a worthy consideration. I'm not convinced Dr G is representing an enviable model for aging.
That's because Gregor doesn't know how to read research.
Dr Greger is correct. Bodybuilding and longevity do not mix.
@@TravisH-nm9fySarcopenia & longevity certainly don't mix. And we have an epidemic of that among the elderly, particularly women.
Unfortunately the leucine content is not controlled the study. Vegans who care about muscle building would use pea protein isolate supplements (half the price of whey) anyway, which contain more comparable leucine content.
nice vid
And spirulina? Great natural and whole not processed- full of protein
Mark bell even had chunks of his leg cut out
I knew it! Stuffing my mom with aspagus wasn't what she needed! She needed some meat in her diet!
Thank the Darwin and Newton for this science.
Whole foods aren't always better when it comes to plant protein. ☝️
Let's not forget soy has higher leucine levels than a lot of meat sources. Soy has 3.3 g/100 g, milk at 0.8g/ 100g, pork chop (2.6g), chicken breast (2.3g), beef (~2.5g), and eggs (1.1g)
Soy beans have quite high levels (though more variable than animal sources, and more like 2.2 - 3.3g), soy products / supplements have less than that. I recently read a study about it but cannot remember the name.
But we don't eat in grams, unless you want to compare a garbage bag of spinach to a small steak. It is volume and calories:protein ratio that matters, not grams.
@@Teo_live oh look at you making an unfair comparison from spinach to steak as if we only eat spinach ☠️
@@jeovanniperez3949 Are you really that dense? You can use almost anything as an example, but a leafy green helps emphasize a point. This should have been obvious. Again, we don't eat per gram we eat per serving size relative to calories and volume.
You really need to think before replying, or better yet just don't reply.
@@Teo_live 4oz of seitan gives you 85g of protein 420 calories , 1/4 cup gives about 23g of protein and 120 calories
For the algorithm 🤩🥰💪🫶😁😎👌🥸🤓🥳🫡
My guess is that this is primarily of importance for sedentary, elderly people. For those who are actively moving their body, they simply need to maintain lean muscle tissue.
No its because of the chickpeas/quinoa has much lesser quality vs lentils and pumkin seeds for example!
@@stx7389 I’m speaking of the importance of increasing protein in the diet for building muscle. Elderly people in the Mediterranean don’t need to do this because they are active.
@@spgtenor I was commenting why there is difference, in diets
@@stx7389 👍
Commenting for the algorithm.
Algo rhythm
For the algorithm!
11:33 If you’re on Dat-Dere Cell Tech, however, you can look like Ronnie Coleman in no time. 🤣
So I'll just eat more Tofu, not a problem for me
Protein is so complicated if you want to optimize muscle building and longevity
This video is the reason I believe in a higher power. Thank you, creator
So add 1,4kg per kg and the issue goes away
So. How much extra protein DO older people need to overcome anabolic resistance? It would be nice to know since I’m 72. I’m an omnivore.
As an absolute bare minimum, you should aim for at least 0.55g of protein per pound of bodyweight and incorporate some form of resistance training. However, I'd recommend a higher intake. The standard recommendation of 1g of protein per pound of bodyweight would be a good starting point, and then you can adjust the quantity from there based on how your body responds.
@@TeamYouphoric Already eating 1 gram protein per pound of body weight. Just wondering if I needed more than that. Thank you. I am weight lifting and trying to add muscle mass. It is a very slow process, but whatcha gonna do?
@@marilynfarmer1302 focus on more compound movements and alternating between different intensities. Something like this:
Month 1: 3 Sets of 12 Reps per exercise.
Month 2: 5 Sets of 8 Reps per exercise.
Month 3: 4 Sets of 10 Reps per exercise.
Month 4: 5 Sets of 6 Sets per exercise.
I believe there's a chart in his book, otherwise it's at least been posted by some in Team Biolayne (might have been a year or two ago).
I wonder if the studies claiming a difference have taken into account insulin resistance, which tends to be higher in older people.
Here for Algooor
Let''s see Tofu / Broccoli / Rice vs Chicken / Broccoli / Rice, that would be neat
Playing gym on hard mode to not fund the killing of sentients is worth it to me regardless
"sentients" are killed regardless, some estimates put a single bag of bread at about 6 - 16 deaths (mice, moles, birds, etc.)
@@defeqel6537it’s about minimizing the harm to sentients as much as possible. Not using the unavoidable harm that’s caused to some of them to justify harm that we can avoid (meat and dairy)
@@defeqel6537 I would like to see these estimates and let's them compare that on the deaths that an equal animal products cause.
@@PauIdenino "55 sentient animal lives lost to produce 100 kilograms of
useable plant protein. That's 25 times more killings than
to produce the same amount of rangelands beef"
From "Slaughter of the singing sentients: measuring the
morality of eating red meat."
@@defeqel6537 I recommend you read "Debunking Mike Archer's ethical case for eating grass-fed meat".
A diet consisting of animals as food vs a diet consisting of animal food. Leave it to humans to create guilt over eating what we have eaten since we became a species. Almost seems unnatural. Unlike our canine teeth.
Humans have traditionally been omnivorous but this canine teeth thing people keep bringing up is weird. Look at the teeth of gorillas or hippos and cross reference that with their diet. Or Pandas. This isn't the checkmate you think it is. Humans don't really have canine teeth anyway they are tiny and our mouths are diminutive due to extensive time periods at this point cooking our food.
@@sathivv950 Traditionally from when? Afaik we've been hypercarnivorous the vast majority of the time. Meat scarcity didn't hit until what 13k years ago?
@@user-nz4un6se7y "hypercarnivorous" is an absurd term you made up with no basis in reality. Our digestive system and teeth with molars and the fossil record of our hominid ancestors completely refutes your claim and we are absolutely in no way obligate carnivores or whatever you think the word 'hyper' means. As long as we are just throwing around terms I need to let you know we are 5 dimensional super kinetic pant eaters. Source: Trust me bro
@@sathivv950 It's not made up, our ancestors had concentrations of N-15 in greater quantities than carnivores of that time which is enough of a difference to put us above them seeing as we also ate them. If you look up the definition of apex predator in Cambridge dictionary it provides the following example: "Although humans are apex predators, in wilderness areas we sometimes fall prey to other apex predators such as crocodiles or tigers".
Noticed out of the different diet choice you mentioned you excluded carnivore. And no I'm not a carnivore.
for the algorithm!
While I agree with the results I think you should point out this study was funded by the meat industry. Also do you not think this is the bodies normal way of extending life by reducing muscle mass as you get older?
Do you think it's possible or worth investigating whether an elderly person could adapt to a better plant-protein response over time?
no difference for muscle gains
Comment… FOR THE ALGORITHM!
I was a vegetarian for over eight years and believed that all I needed was .8 grams of protein per pound of body weight. As I got older I realized that I was not recovering well no matter what I did. About two years ago I started eating 1.3 to 1.5 protein grams for pound, including animal protein. I eat 1.5 grams per pounds on days I trained hard and long. I eat 1.3 on the other days. This has made such a different on my performance and my body composition. I have been training for over 30 years and grew up believing many misconceptions. I bike over 200 miles a week, run around 25-30 miles per week and weight train twice a week (full body). I TRULY believe that all proteins were equal. Now I realize that they are NOT equal.
For the algorithm
HRCTs FTA!
I knew this bodybuilder who trained 40y old men to compete in Montreal bodybuilding contest he told me that to cut weight they used plant base protein, but after that it was back to meat eating. I am mixing everything up myself eating more beans, cutting out fatty meats, eating more chicken, tuna etc and boosted my fiber intake.
👍
So vegans need processed forms of protein, meat eaters can do whole foods. Interesting twist lol
for the algorithm
I'll just have a nice steak, no side dishes.
AlGoreasaurus
..for the algo..=)
Be careful. Vegans might take offense to this. Well, I believe you don't require any guidance in that regard.