Ep. 257 - Vegan Diets: What Does The Science Say For Health & Performance?

Feb 23rd, 2022


Ep. 257 - Vegan Diets: What Does The Science Say For Health & Performance?

On this episode of RNT Fitness, I’m joined by our Head of Applied Research & Education, Ivan Gavranic, to dive deep into vegan diets, and whether the science actually backs its use if optimal health and performance is your goal. For many, going vegan is about ethics, morals and environmental concerns, but what many forget about is doing it in a way that also supports their health and fitness goals. In this podcast, we dissect everything you need to know about veganism, from protein requirements, soy and its attributed myths, which vitamins and minerals you need to know about, muscle building considerations, and how to put it all together. Whether you’re vegan, or whether you’re just curious about how to execute a vegan diet whilst still making gains, this is going to be a fascinating episode that I’d keep a pen and paper close by for. This podcast episode also has an incredible supporting article to go with it, which is linked in the show notes.
00:51 - The intricacies of the science behind Veganism
02:08 - Protein
05:18 - A recent study comparing two groups - Vegans VS. Omnivores
12:16 - What are the educational bits we need to consider?
16:47 - On the protein element - how much should we worry about complete and incomplete?
21:22 - Fundamental source of protein
23:18 - Notorious myths around Soy
29:04 - Vitamins and Minerals for Vegans
32:17 - Two types of iron
37:09 - How to enhance the absorption of iron
38:35 - Calcium and Vitamin D
44:24 - What’s the best thing you could do for your Omega-3
48:40 - Things we need to consider to make Veganism a lifestyle solution
Thanks so much for listening! If you like this episode, please subscribe to “RNT Fitness Radio” and rate and review wherever you get your podcasts:  
For any podcast suggestions, or if you’d like to get in touch, please do so on podcast@rntfitness.com here. We’d love to hear from you!  
If you’re in the UK, and you use supplements, I’d highly recommend checking out Reflex Nutrition, where they’re giving you up to 40% on all their range if you use the code PTRNT at checkout. I’ve been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It’s grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off.  
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