No.1 Protein Scientist: Are you eating enough? | Prof. Stuart Phillips & Dr. Federica Amati

**Jonathan** (0:00)
Welcome to ZOE Science and Nutrition, where world leading scientists explain how their research can improve your health.
Are you confused about protein? I know I am. Am I getting enough? How often should I eat it? Is high-protein ice cream a good idea? If you've heard answers to some of these questions, whether on social media or from your workout-loving friend, there's a good chance these originated from research carried out by today's guest, Professor Stuart Phillips. Stuart is the world's leading expert on protein, with hundreds of peer-reviewed papers to his name. Have you heard that you need to eat protein straight after you work out? Stuart wrote that paper. Have you heard that there's a limit to how much protein you can absorb in a single meal? Stuart wrote that paper. Have you heard that animal protein is better than plant protein? Stuart wrote that paper too. But here's the thing. Science progresses and Stuart has been carrying on research for 30 years now. As his research has continued, he's changed his mind on a lot of it. But the world has been slow to catch up and now he's decided to speak out. We're also joined by Dr. Federica Amati, head nutritionist here at ZOE, scientist at Imperial College London and the brains behind ZOE's new personalized guidance on protein intake. By the end of this episode, you'll know once and for all how much protein you need each day, along with answers to the most contentious questions about protein from the world's leading expert on the topic. Stuart, thank you for joining me today.

**Stuart Phillips** (1:48)
It's a pleasure, Jonathan. Thanks for having me.

**Jonathan** (1:50)
And Federica, thanks for being here.

**Federica Amati** (1:52)
I'm so excited about today, Jonathan. Can't wait.

**Jonathan** (1:55)
I think we're all excited about this one. First, we have to get through our traditional round of quickfire questions. And Stuart, I've heard that you have listened to this podcast. So you know what's coming.

**Stuart Phillips** (2:06)
Sure.

**Jonathan** (2:07)
We've designed this to be really difficult for scientists. You're ready to give it a go?

**Stuart Phillips** (2:11)
Yeah, go for it.

**Jonathan** (2:12)
Brilliant. Stuart, is the protein that we consume mostly used for our muscles?

**Stuart Phillips** (2:18)
No.

**Jonathan** (2:19)
Federica, are most of us deficient in protein?

**Federica Amati** (2:23)
Not most of us, but some groups are at risk.

**Jonathan** (2:26)
Stuart, can protein help keep you healthy as you age?

**Federica Amati** (2:30)
Yes.

**Jonathan** (2:32)
Federica, could some people benefit from protein supplements?

**Federica Amati** (2:36)
Yes, but quality is important.

**Jonathan** (2:38)
And back to Stuart, does it matter when you eat protein?

**Stuart Phillips** (2:43)
Maybe.

**Jonathan** (2:45)
And finally, Stuart, you've been researching protein for decades. Is there anything that you've changed your mind on as new data has emerged?

**Stuart Phillips** (2:55)
There's lots of things I've changed my mind on, but I think the big one is that plant-derived or plant-based protein is not inferior to animal-based protein in terms of supporting health and definitely muscles.

**Jonathan** (3:09)
I think all of those quick-fire answers are super interesting. And that's partly because I know that we get an enormous number of questions about protein from our listeners. And I think that's partly because there's an enormous amount of conflicting advice online.
But it's also partly because big food companies have started to plaster their products with labels saying high in protein. And as a result, lots of people are saying, well, so I guess I'm deficient in protein. Am I getting enough? So I'm incredibly excited to have both of you on here to hopefully clear up a lot of questions. Stuart, you are one of the world's leading researchers on protein with hundreds of peer-reviewed papers on the subject. And Federica, you've been leading ZOE's own position on protein, which I know incorporates a lot of Stuart's research in order to provide personalized protein guidance to ZOE members. So I can't think of two better people to hopefully clear up some of this confusion. But before we talk about exactly how much, Stuart, could you actually help to explain why protein matters at all?

**Stuart Phillips** (4:13)
The clear distinction I like to make is that for carbohydrates and fats, they're fuel for the most part. There's a small requirement for fat to be a structural element of cells in our body, but protein is the structural component of everything. It's skin, it's bones, it's your heart, it's your lungs, and clearly it's your muscle, but it's part of your brain too. So it's a substrate. It can also be burned as fuel, although not very much. So that's, I think, the key part that distinguishes it from the other two macronutrients.