İ like how much effort you make to make these videos as accurate as possible, but also entertaining. Your style, your way of telling, your animations have improved incredibly.

i really like pumpkin seed protein powder. It has 17g protein per 25g scoop but is also packed with high quality magnesium (62%DV), zinc (34%DV), and iron (28%DV). Tastes great with oats and cinnamon or pumpkin spice

Thank you for reporting on the protein content of plant-based foods. People who eat a vegan diet can get complete proteins by eating a diverse combination of plants, including grains, legumes, and nuts & seeds.

Not the only thing I'll be planning. Jokes aside, this was one of the most interesting things I've learned from this channel.

Damn never heard of these “plan” proteins before but they sound great

I been trying to introduce more plant protein into my diet. My favorite is tofu eggs w/ spinach and salsa in a whole wheat pita

So I just finished writing my dissertation on the digestibility and amino acid quality in terms of athletic performance. I evaluated two plant based foods, pea and rice, two insect sources, crickets and mealworm with two animal sources whey protein and beef steak using in vitro digestion models, unanimously animal and insect came out on top for % digestibility and total amino acids. Especially in terms of leucine quality plants just came out less effective. This was a pilot in sorts and for dissertation work not actually published work but still eye opening how effective insects are as a potential source of essential proteins

lol 20% dislikes on an 8 minute video and it's only been up for 10 minutes

4:25 How is it 'cheating'? It's not like people eat meat on its own either. How often do people eat just a steak with nothing else or just a hotdog on its own or just a boiled chicken-breast? 🤨

Finally an unbiased video about protein and that both sides are good. I've been mixing my protein for years now. And I am very fit and training for a marathon

can you do a video on stretching. i see so many videos on supplements, food & working out but rarely do i see anything on stretching. the benefits it brings & why it should be added to daily routines. I don’t know i’m rambling but i love your videos & would love to hear what you think as this is extremely hard for me to do.

As far as protein powder goes, I’m fully in the plant-based camp. I used to do whey, but it was so hard on my digestive system, and ever since I switched my stomach and bowel movements have been much better. Yeah, it may not have the best absorption, but I already way overshoot my protein goals and it’s worth feeling more comfortable in my day to day. I’m not vegan or vegetarian, but plant based powder is my jam.

I have a larger appetite so I love plant protein because I can eat a lot haha. One thing to note is that if you are going to cook raw legumes, it’s better to soak them overnight and even sprout them to increase digestion

I had no idea what kind of junk I was eating my whole life. I got terribly fat and unhealthy, and worst thing is I wasn't noticing it until I went to doctor for a checkup and my results were terrible. That's when I decided to start living healthy. Bad thing is I am lazy and hate to research about food and I just couldn't count calories all the time so I decided to invest in a meal plan from Next Level Diet. Best thing I got myself in life so far :) I lost so much fat and got so much more energy when I started eating healthy.

The title seems a little misleading given what was actually discussed in the video... It almost seems like clickbait that panders to plant-based dieters based on the lack of evidence favouring a plant diet. As a starting point, I am myself an omnivore. But I have nothing against anyone’s lifestyle choices and think that most people would benefit from a more plant-based diet than they are currently consuming. Potential biases aside, I found the fact pattern to lack observational and logical evidence supporting the premise. First of all, there were only 2 studies shown researching plant protein diets and hypertrophy, and even if we ignore the complete lack of evidence to make any conclusive takeaway, there was nothing in this video to suggest plant proteins were better (which is implied by saying they’re the “answer”). This makes the title misleading and scanning the comment section, the overwhelming majority of commenters seem to be self-congratulatory plant-based dieters who are seeing this as validation for their dietary choices. Regarding the logical evidence, there’s a clear gap in logic. You stated that a plant-based dieter would need multiple sources to get a complete amino acid profile. That means that you’d have to eat each veggie source in equal ratios to get scale each amino acid up to the right level. You also added a red herring to say that you can combine plant sources.. but that is indeed an issue. You can’t say “but you can just combine plant sources so disregard the lower protein completeness” without sharing how much of each source you’d need to reach an equivalent level of animal protein. That’s where it falls apart and adds complexity.. You can also combine each meat source with other meat or plant sources (meat and vegetable) to make a superior meal from a nutrient profile perspective without needing to worry about food ratios or meal complexity. The data shared also doesn’t account for the rate of protein absorption and synthesis which is very different even between protein sources (e.g. egg protein absorbs at 2g an hour vs whey at 8g). And the most egregious point not addressed is around food quantity. Eating enough veggies to get optimal protein for hypertrophy / during a cutting phase in a trained individual is already hard with meat sources.. The sheer volume of veggies you would have to consume to reach some macronutrient and calorie goals is absurdly high. With all that said, an omnivorous diet seems to provide the best nutritionally speaking, and meats seem to be an overall better source for complete proteins. Can you build muscle as a vegetarian or as a vegan? Absolutely. Is it more optimal or efficient than incorporating meat and dairy sources for many people’s hypertrophy and physique goals? It seems at best similar but in all likelihood, less optimal. Optimizing everything and maximizing your hypertrophy is clearly not everyone’s goal and there are more important things to people. But I found nothing compelling in this video to shift my current stance on the protein source debate and I was disappointed by the polarizing title. Not a great PicFit video in my opinion.

Both > one or the other

Why do we have to seperate two main protein sources completely? I mean if we are talking about pairing food sources to create a better quality protein meals, why not combine an animal source with a plant based source? But wait a minute, we already do. Even the unhealthy diets contain french fries as the side dish. So what are we really discussing here? Veganism?

The financial benefits of plant protein is often overlooked. Animal based protein sources are only going to get more and more expensive. It’s already pretty bad. The less meat I eat, the more money I save without compromising health or gains.

Um, maybe I misunderstood it when I learned it. Protein absorption is different between meat and plants. One would have eat a significant amount of the plant base protein to match meat absorption. I am confused now

commenting for algo and always loved a new PictureFit video. I am 99% sure that your videos are getting better every single time. no citations though so we need more research on this..

I don't think there's ever been a claim that by combining plant proteins it isn't possible to reach a full protein profile. There's vegan literature on the topic decades old. One thing however that I feel this video rather fails to touch upon is the question of just how much rice, potatoes, soy beans and wheat you need to eat to get all that protein you want. And more importantly how much carbs and calories are coming along for the ride. Since we're talking about ingredients on a plate here and not only simply isolated powder in a tub.

I haven’t checked your channel out in a few years and wow dude you got really really good at this. I mean you were great before but now your super hammering it!

I’ve been a vegetarian for about 4 years now and it’s definitely possible to build muscle while on plant protein but for sure it is way harder, just takes little creativity. Amazing video 👌🏽

Okay but Porque no los dos?

I’m not a vegan but I use Pea & Hemp protein in my smoothies which I have twice a day, I also mix this with a high protein diet heavy in meat and Im getting pretty good gains at the moment

Since I (like to) eat a lot, but have not much kalories available, another very very important factor for protein 'quality' is the protein-per-100kcal-ratio e.g. lean chicken with ~22g/100kcal. If you consider this as well, the vegen stuff 'loses' even more.

One of my favourite and best fitness channels on KZfaq. Keep up the good work!!

I love picture fit videos, but that's a pretty clickbaity title on this one since there isn't really anything substantial to support plants being "the answer". I have nothing against plant protein. My protein powder is even plant based because I can't do whey, but you have to admit that it's way easier to get "enough" protein from animal/plant sources than just plant sources in most cases. Nothing wrong with getting protein from plant sources, and it's certainly better for the environment, but the protein density of meat is very difficult for plants to compete with.

Cant wait for Gregs response soon

I've been plantbaised for 5 years and I'm the healthiest I've ever been.

Complimentary EAA's is not new information and still doesn't prove that plant protein is anywhere close to animal protein. First, protein being bound by fiber makes it LESS absorbable, second the calorie to protein ratio is simply unsustainable when it comes to plants. For instance, 75 calories worth of peas yields about 4g of protein, while 75 cals worth of lean meat yields about 15g protein. There's really no comparison.

Every video comes down to GET YOUR PROTEIN and I love it 😂

“Plan proteins” The ultimate muscle building secret 😂

Congratulations on your Collab with Jeff!!!!! As always, an awesome video. Maybe one day you visit the father of gains himself......the Brofessor?

"Plan" protein vs "Anime" protein xD

i began eating a lot more plant based foods, but nothing beats convinecnce of an egg. Every essencial thing is there and tons of ways to prepare. Need to satiate before school/work? Some boiled eggs with mustard will make me full. Need to reach my protein goals without feeling stuffed? Make scrambled eggs with however many eggs you want, 4 to 8 in my case, eat it with lavash or toast bread. Leftover rice from dinner? Crack open one to make egg-fried-rice and another one as topping. Salad? No problem add some tuna and/or hard boiled egg with djon mustard and you got a super nutritious salad that makes you full. Since I decided to not buy protein powder due to being a student in a country with economic crisis I got creative with eggs that my parents buy for me lol. I will spend my money for much cheaper creatin.

I've been plant based for 7 years (next month). I get my protein and iron checked almost twice a week because I donate my plasma. Never had an issue. I've never had my primary care doctor tell me anything was low. I'm healthy af. I'm FAR from being malnourished in ANYTHING. You can eat whatever you want but facts are facts. A Plantbased Diet is much healthier than the Standard American Diet (S.A.D.). A plantbased Diet is extremely healthy when it's done right. Especially if it is a WHOLE FOOD PLANTBASED!

I can see how combining plant proteins can improve their amino acid profile, but how can this help protein digestibility?

I am glad to hear this! Since I am vegetarian, I have a lot of trouble getting protein also because I am very picky when it comes to eating. My father always says that plant bhased protein doesn't do anything and that I shouldn't take protein shakes and all because of additives or so, and knowing I can try and get my protein even with enough plant based options makes me happy

I love how your videos have so much personality nowadays. You're much more comfortable doing this.

It’s not really about combining food it’s about getting enough calories to get enough amino acids. Which if you just look up the amino acid content in foods from 1 serving you’ll quickly realize it’s not gonna take some strict diet where you just barely get enough. It’s impossible to not get enough amino acids even if you were eating just 1 food which we aren’t even doing. To further steelman and say the amino acids might be only 50% absorbed in comparison to animal it still doesn’t matter in a realistic day of eating. The incomplete protein thing comes from an old cookbook, the author of which realized her mistake years later but by then the damage had been done. Search Dietary Protein and Amino Acids in Vegetarian Diets A Review and go to page 6 to see an accurate absorption comparison. Interesting thing is that none of the sources plant or animal are 100% absorbed, the average is a 90% absorption rate. 95% was the highest. They note that the plant sources were from low quality ingredients at that

Do any plant based protein powders taste good? I haven't found any. For me it's whey all day.

L video, animal protein is incredibly superior

What do you think about all of these carnivore/“animal based” influencers popping up? To me it seems a lot like they’re just using correlation = causation to base most of their arguments

if u clickbait me imma put hair in your protein shake

Personally meat is just easy, you eat non processed meat and some simple veggies and your done, and easy to prepare. Likely this is in part ignorance of prep and cooking a lot of foods I'm not familiar with, but I also don't want to have to prep a bunch of different vegan options if I could just throw on some meat and a few veggies in a pan .

Video doesn't match title.

The best way to get protein is to have a balance between veg and non-veg

My absolute favourite is Faba Bean protein powder. I find Pea is too harsh of a taste but Faba Bean is so silly creamy and delicious.

Just eat both

Selling out to Big Pea and Big Soy I see.

Man, your content is amazing! Please keep making scientific videos!!

I feel like as long as we are comparing SUPPLEMENTS, it's a fair comparison... but if you are comparing someone eating some beef against someone really trying to eat the right proportions of each vegan thing... there's a clear winner

I still see a big issue. Getting your fair share of protein is relatively easy having a diet that contains animal protein sources. Mainly because you have several option of almost pure protein and no fats or carbs. On the other hand, plant based protein sources come with high contents in other macronutrients, which makes it harder to get a balanced diet or more commonly a weight loss diet. For instance, white beans contains 17g of protein per 100g, but also 44g of carbs (ratio of 2.6 carbs/proteins). Green peas, 6g of protein and 12g of carbs per 100g (ratio of 2 carbs/proteins). All mighty soy beans, 35g to 21g (ratio of 0.6 carbs/proteins), still contains a lot of carbs. These plants are great to get fiber and protein sources, balancing animal based protein sources. But I don´t see how you can get a well balanced or low fat/low carb plant-based diet without taking protein supplements. If you know how, I'm all ears.

yo I love your channel and videos keep it up

But still combining may give you much more to eat and so more calories too. I came from video of opposite point of view and it was covered there, while wasn't here. And well, kinda disappointing there wasn't compared of muscle synthesis percentage between groups bc, even if it's small, it would've lit a little of light there (though I'm lazy and kinda hungry now after watching two videos about food and protein (yummy and yummy) to look into those prints not speaking about it may not be covered here or be found in full/paid version only)

It's harder to get in more plant protein because you have to eat more overall food to reach the goal while limiting your options. But I wouldn't say vegetarian or vegan diets are less effective, just more calculated and limited in options.

Nice vid. A joke for picturefit and subs... "What are your daughters names?" "My daughters names are 2:05"

Title looks like it was made from an angry Kik user, anyways eat your vegetables and eat enough

Personally, I eat mostly plant-based for the health benefits, but I do drink whey protein shakes and eat quark, and sporadically, cheese.

I think you kinda skipped on the biological value part. Even if you ingest the same amount of plant-based proteins, they won't digested as well as meat or eggs will. So you have to compensate by making your portions bigger. It's about 10-40% depending on the plant. I usually just do 30% more when i'm prepping my own meals.

I believe in meat supremacy.

Great video, but you might need to reevaluate this one. Yes, according to the study the vegan group reached a mps just as great as the one eating animal protein, but didn't they have to consume 40g while the omnivore group only had to consume 20-25g? Correct me if Im wrong. But if so, that means you'll need to consume WAY more plant protein just to reach the same level of mps as with animal protein. And furthermore, rice & pea protein usually contain insane amounts of heavy metalls while soy has high amounts of phytoestrogen, which are classified as an endocrine disruptor and may cause thyroid problems.

I'm gonna stick with animal based protien

Common potato w Also it's the more filling carb option for cuts.

such a good channel! thanks for always sticking to the data, and providing practical advice and insights :)

2:51 so fiber is bad? I'm assuming fiber is only bad when it comes to digesting protein?

I accept your apology.

How many times a week should you chew gum to increase jaw muscles size and strength?

The problem I have with this is that yes you can get a similar balance (not the same but somewhat close) in amino acids but to get a similar amount to say 350g of steak you need to eat over double the amount of plant material

He's gonna say "it depends" right? Right?

Potatoes with your soy burger and hot dog sounded horrible.... but not as bad as Potatoes and noodles.

Great video!

5:14 idk why but that slight pause was hilarious

Conclusion: plant protein still SUCKS!

Great energy in this video 👏

I'm using Huel (oats, rice, peas, coconut and flaxseed), and I feel great. Made great muscle gains in the last two years - and my digestion is better than ever!

Makes perfect sense in theory, but in practice it's a lot more of a hassle. To reach my required amount of protein intake, i should full on put down a strategic list of what to combine, whereas if i am to take my protein from say chicken i wouldn't have to worry and have the side that i like, not the one i am forced to in order to complete a AA jigsaw puzzle. And this when it already is hard enough to get all the protein i need in a day. As always, one should stick to a diet they can stick to. Plus, as you say, the data is not enough to draw serious conclusions. A viable option? Sure. THE answer? Nope, sorry.

2:06 I love that he just said them in exact alphabetical order

False premise? Aggregate plant sources = an individual animal source Aggregate plant source < aggregate animal sources Oz vs Oz that is.

Rice and Beans and pasta and is a good example period people can say whatever I am vegan so that is that it sometimes can be hard to eat when the foods aren't really available

You need to do a debate with that carnivore MD guy Everyone is saying something different and swear they are right Im so confused ffs

i also believe that most important thing is to get enough protein cuz all protein are composed of AAs so once we absorb it it's the same AA

Great Video! thanks a lot

Lol bro coming at Liver king

1.6g/kg is insane. Hard to do vegan without protein powder. Most of the plant stuff is around 12-14g per 350kcal. So eating 400g of it puts you at maybe 50g for 1500kcal. 1.6g would be twice that. You'd have to eat 800g of wheat, quinoa, buckwheat, beans etc. etc. to get to that amount. Lentils are like the only good source with 22-24g per 350kcal. You'd have to eat 300g of lentils everyday at least to get that amount of protein.

This is why most people shouldn't worry too much about their protein intake because most trainees are probably having more than enough when taking plant based foods into account on top of a proper diet.

The whole protein craze is stupid anyway. Much less needing to eat meat. You can get plenty of protein eating plants without even trying. Just eat mostly whole food plant based and you’ll get all the protein AND the FIBER, which is what people lack, not protein.

Hello Mr Picfit..can you make a video on fruits to eat to increase gains. Or about high protein fruits

What quality are pumpkin seeds (alone)

Love your videos

Looking forward to the mind control video.

potatoes? they have a very low percentage of protein

Well, the title dosen't really match for this video. You did a nice and fair comparison of plant and animal proteins but you didin't make it sound like plant proteins have some sort of significant advantage like it will pump far lower CO2 into the atmosphere or methianine (an amino acid found mostly in animal sources) shortning your life span as one study claims. But since i'm not a vegan it dosen't personally bother me much but still i like accuracy.

a lot of people forget about mushrooms. lions mane, king trumpet, blue oyster mushrooms have. lions mane mushroom has 22g per 100g while a potato only had 4 at most.

Based on the amount of dislikes, vegans obviously don't like what science has to say, lol

Starts at 0:40

I would also recommend if you're wanting to eat just pure plant protein, throwing in a high quality amino acid complex as these will have your EAAs along with BCAAs to help with ensuring you have a complete source of protein.

3:41 "soy" kek it's over.

i wonder if that bit about good genetics and photoshop was a shot at alex eubank getting exposed 🤣🤣 either way great video man informative as always