NBSV 193: How much protein do you really need? A deep dive with Vesanto Melina

In this episode of the No-Bullshit Vegan Podcast, registered dietitian and award-winning author Vesanto Melina returns to dive deep into all things vegan protein.

With decades of experience in plant-based nutrition, Vesanto shares insights from her latest book, Plant-Powered Protein, debunking common myths about protein intake and addressing how different populations—from strength trainers to older adults—can optimize their nutrition. We discuss how protein needs change with age, why plant-based athletes may need to tweak their intake, and how the science behind protein recommendations has evolved. Plus, Vesanto shares her thoughts on the growing mainstream acceptance of plant-based diets, how restaurants and food industries are adapting, and why environmental sustainability is an essential part of the conversation.

We also chat about fitness and longevity, including Vesanto’s own inspiring approach to strength training at age 82 (spoiler alert: she holds a two-minute plank and takes five fitness classes a week!). We discuss how protein plays a role in maintaining muscle mass, especially for those in a calorie deficit, and why strength training is essential for long-term health. Whether you're a seasoned plant-based eater or just starting your journey, this episode is packed with evidence-based advice to help you fuel your body effectively—without falling for the protein myths. Tune in for an engaging and informative conversation that might just change how you think about protein on a vegan diet!

Important topics we discussed:

>> Why might the oft-quoted protein recommendation of 0.8 grams per kg of body weight per day not be enough for some individuals?

>> Protein needs for different populations, based on factors like age, activity level, and health goals.

>> Shifts in the plant-based landscape, including vegan restaurant options and how the food industry is adapting.

Connect with Vesanto:

>> Vesanto's website

>> Vesanto's newest book, Plant-Powered Protein

Episode transcript:

Access a full transcript of the episode here.

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