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
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