{"version":"1.0.0","segments":[{"speaker":"Muscle Deficient Vegan","startTime":0.02,"endTime":3.02,"body":"Welcome to the Deficient Vegans Podcast. This is episode 46."},{"speaker":"Muscle Deficient Vegan","startTime":3.06,"endTime":5.54,"body":"I'm the muscle deficient vegan here with the protein deficient vegan."},{"speaker":"Muscle Deficient Vegan","startTime":5.74,"endTime":7.54,"body":"You want to say hi? Hi. Hi, everybody."},{"speaker":"Muscle Deficient Vegan","startTime":7.9,"endTime":11.34,"body":"So this week, we're going to talk about whether you should eat before your workouts"},{"speaker":"Muscle Deficient Vegan","startTime":11.34,"endTime":15.34,"body":"and also discuss our myth of the week, which is that you can't be vegan if you're allergic to soy."},{"speaker":"Protein Deficient Vegan","startTime":15.7,"endTime":16.48,"body":"Hmm. Hmm."},{"speaker":"Muscle Deficient Vegan","startTime":17.02,"endTime":18.54,"body":"But first up, new news."},{"speaker":"Protein Deficient Vegan","startTime":18.78,"endTime":19.58,"body":"New news."},{"speaker":"Muscle Deficient Vegan","startTime":19.58,"endTime":23.88,"body":"First piece of news we have is that Forks Over Knives, which is an organization"},{"speaker":"Muscle Deficient Vegan","startTime":23.88,"endTime":27.38,"body":"that had a documentary probably 10 years ago at this point, maybe more."},{"speaker":"Muscle Deficient Vegan","startTime":27.86,"endTime":32.72,"body":"They also have like a meal planning app, a recipe app, recipe website,"},{"speaker":"Muscle Deficient Vegan","startTime":32.88,"endTime":34.5,"body":"a book. They got a lot of stuff like that. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":34.64,"endTime":37.98,"body":"Mostly focused on like plant-based and whole food plant-based,"},{"speaker":"Protein Deficient Vegan","startTime":38.06,"endTime":39.76,"body":"not necessarily like vegan."},{"speaker":"Muscle Deficient Vegan","startTime":39.92,"endTime":40.28,"body":"Right."},{"speaker":"Muscle Deficient Vegan","startTime":41.3,"endTime":44.52,"body":"So, they are going to be closing down their operations."},{"speaker":"Muscle Deficient Vegan","startTime":44.78,"endTime":47.76,"body":"They sent out an email to all their subscribers and course members and things"},{"speaker":"Muscle Deficient Vegan","startTime":47.76,"endTime":49.74,"body":"like that saying that they're shutting down."},{"speaker":"Muscle Deficient Vegan","startTime":50.24,"endTime":52.08,"body":"They're not going to be giving me funds because there were, like,"},{"speaker":"Muscle Deficient Vegan","startTime":52.26,"endTime":55.0,"body":"lifetime subscriptions and annual subscriptions and stuff like that."},{"speaker":"Muscle Deficient Vegan","startTime":56.18,"endTime":58.44,"body":"And then I think you were subscribed to one of their courses,"},{"speaker":"Muscle Deficient Vegan","startTime":58.44,"endTime":63.06,"body":"and you got an email basically saying, this course is going away forever in a week. Good luck."},{"speaker":"Protein Deficient Vegan","startTime":63.6,"endTime":68.18,"body":"Yeah. Yeah. There was, like, no notice, which, frankly, very annoying."},{"speaker":"Protein Deficient Vegan","startTime":68.52,"endTime":72.02,"body":"Yeah. They were like, you have 10 days. Good luck."},{"speaker":"Muscle Deficient Vegan","startTime":72.64,"endTime":74.3,"body":"Right. Yeah. So."},{"speaker":"Protein Deficient Vegan","startTime":74.46,"endTime":75.7,"body":"Fuck you, forks over knives."},{"speaker":"Muscle Deficient Vegan","startTime":76.96,"endTime":82.38,"body":"It's unfortunate. I think I saw that, I guess they were sold to an organization"},{"speaker":"Muscle Deficient Vegan","startTime":82.38,"endTime":83.94,"body":"called The Beat back in 2021."},{"speaker":"Muscle Deficient Vegan","startTime":84.8,"endTime":89.34,"body":"And since then, they had been softening the lines on some of their whole food"},{"speaker":"Muscle Deficient Vegan","startTime":89.34,"endTime":92.02,"body":"plant-based stuff. Like originally, they were really strict about no oil."},{"speaker":"Muscle Deficient Vegan","startTime":92.24,"endTime":94.7,"body":"They started to kind of say, oh, okay, maybe you can have oil,"},{"speaker":"Muscle Deficient Vegan","startTime":94.8,"endTime":98.66,"body":"maybe you can't. And a couple of other things to kind of make it more palatable for a wider audience."},{"speaker":"Muscle Deficient Vegan","startTime":99.7,"endTime":102.62,"body":"You know, I guess this is just a kind of a continuation of that decision."},{"speaker":"Muscle Deficient Vegan","startTime":103.86,"endTime":107.16,"body":"They did take their mailing list and their subscribers and some other things,"},{"speaker":"Muscle Deficient Vegan","startTime":107.2,"endTime":111.6,"body":"and they sold that to Food Revolution Network, who they said is a trusted partner"},{"speaker":"Muscle Deficient Vegan","startTime":111.6,"endTime":112.76,"body":"they worked with for a long time."},{"speaker":"Protein Deficient Vegan","startTime":112.94,"endTime":116.0,"body":"How do we feel about that? I feel like you shouldn't be allowed to sell your"},{"speaker":"Protein Deficient Vegan","startTime":116.0,"endTime":118.5,"body":"subscribers unless your subscribers agree to be sold."},{"speaker":"Muscle Deficient Vegan","startTime":118.84,"endTime":119.2,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":119.58,"endTime":121.2,"body":"I don't know. I feel gross. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":121.3,"endTime":123.44,"body":"I think you should get a choice. Yeah. For sure."},{"speaker":"Protein Deficient Vegan","startTime":123.66,"endTime":126.12,"body":"I looked at their social media before we got on here, and it doesn't look like"},{"speaker":"Protein Deficient Vegan","startTime":126.12,"endTime":129.7,"body":"they've been active on that since, like, March. So I don't know if they're just like leaving there."},{"speaker":"Muscle Deficient Vegan","startTime":130.08,"endTime":133.08,"body":"Yeah. It doesn't look like they're active, but the website's still up."},{"speaker":"Muscle Deficient Vegan","startTime":133.22,"endTime":136.78,"body":"Their Instagram's still up. You can still download the apps right now. Yeah. I don't know."},{"speaker":"Protein Deficient Vegan","startTime":136.82,"endTime":137.62,"body":"I don't know either."},{"speaker":"Muscle Deficient Vegan","startTime":138.16,"endTime":142.06,"body":"Yeah. We'll see. Next up, there was a large group of animal rights activists"},{"speaker":"Muscle Deficient Vegan","startTime":142.06,"endTime":147.82,"body":"that recently tried to break into Ridgeland Farms in Wisconsin to release some"},{"speaker":"Muscle Deficient Vegan","startTime":147.82,"endTime":151.16,"body":"beagles, dogs that were specifically bred for biomedical research."},{"speaker":"Protein Deficient Vegan","startTime":152.04,"endTime":154.0,"body":"Yeah, like 2,000, I think."},{"speaker":"Muscle Deficient Vegan","startTime":154.4,"endTime":159.66,"body":"Yeah, 2,000 dogs. This event was publicly organized and advertised for several"},{"speaker":"Muscle Deficient Vegan","startTime":159.66,"endTime":161.8,"body":"weeks. We saw it a lot on social media leading up to it."},{"speaker":"Protein Deficient Vegan","startTime":161.8,"endTime":163.88,"body":"Yeah, I'm seeing it everywhere. On Instagram, on Reddit."},{"speaker":"Muscle Deficient Vegan","startTime":164.08,"endTime":167.08,"body":"Being advertised by a bunch of people that didn't end up going to the event."},{"speaker":"Protein Deficient Vegan","startTime":167.2,"endTime":170.58,"body":"I was surprised by that. I saw it advertised by a lot of, like,"},{"speaker":"Protein Deficient Vegan","startTime":170.72,"endTime":172.48,"body":"influencer types that didn't even end up going."},{"speaker":"Muscle Deficient Vegan","startTime":172.64,"endTime":177.76,"body":"Yeah. So the police were there and ready, obviously, because of the public nature of this thing."},{"speaker":"Muscle Deficient Vegan","startTime":177.76,"endTime":181.72,"body":"and the police stated that this was not a peaceful protest and they responded"},{"speaker":"Muscle Deficient Vegan","startTime":181.72,"endTime":186.84,"body":"with tear gas pepper spray sandbag guns I think you saw rubber bullets were"},{"speaker":"Muscle Deficient Vegan","startTime":186.84,"endTime":188.54,"body":"deployed to try to disperse the crowd."},{"speaker":"Protein Deficient Vegan","startTime":189.28,"endTime":192.86,"body":"It's interesting because I saw some first hand accounts on like Reddit and some"},{"speaker":"Protein Deficient Vegan","startTime":192.86,"endTime":195.62,"body":"other places where people were saying that they were being peaceful so it's"},{"speaker":"Protein Deficient Vegan","startTime":195.62,"endTime":197.36,"body":"like some conflicting information"},{"speaker":"Muscle Deficient Vegan","startTime":197.36,"endTime":200.96,"body":"I think there always is in situations like this yeah there was one report in"},{"speaker":"Muscle Deficient Vegan","startTime":200.96,"endTime":204.68,"body":"the news about somebody driving their truck very quickly potentially like breaking"},{"speaker":"Muscle Deficient Vegan","startTime":204.68,"endTime":205.96,"body":"through a fence with it yeah."},{"speaker":"Protein Deficient Vegan","startTime":205.96,"endTime":209.72,"body":"That's what I read too it was like a truck got driven quickly through a fence"},{"speaker":"Protein Deficient Vegan","startTime":209.72,"endTime":213.3,"body":"and kind of like maybe endangered some police people that were there."},{"speaker":"Muscle Deficient Vegan","startTime":213.56,"endTime":215.16,"body":"Yeah. And some of the protesters, I think."},{"speaker":"Protein Deficient Vegan","startTime":215.24,"endTime":215.56,"body":"Oh, yeah."},{"speaker":"Muscle Deficient Vegan","startTime":216.56,"endTime":219.7,"body":"But, yeah, I mean, it seemed like the stated mission here was to break into"},{"speaker":"Muscle Deficient Vegan","startTime":219.7,"endTime":220.92,"body":"this place and free the dogs."},{"speaker":"Muscle Deficient Vegan","startTime":221.12,"endTime":224.56,"body":"So I'm not sure that that really aligns with a peaceful protest,"},{"speaker":"Muscle Deficient Vegan","startTime":224.66,"endTime":225.5,"body":"but I wasn't there. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":226.25,"endTime":231.03,"body":"Yeah, because what I saw is it wasn't really advertised as a protest."},{"speaker":"Protein Deficient Vegan","startTime":231.09,"endTime":234.25,"body":"It was advertised as like a saving the dog's mission."},{"speaker":"Muscle Deficient Vegan","startTime":234.45,"endTime":239.07,"body":"Right. So the organizer of the event, along with a dozen or so other people, were arrested."},{"speaker":"Muscle Deficient Vegan","startTime":239.63,"endTime":243.01,"body":"The organizer had actually been arrested at the same farm for another event"},{"speaker":"Muscle Deficient Vegan","startTime":243.01,"endTime":244.09,"body":"like this like a month ago."},{"speaker":"Muscle Deficient Vegan","startTime":244.31,"endTime":248.17,"body":"So I guess he's been pushing on this farm specifically pretty hard."},{"speaker":"Muscle Deficient Vegan","startTime":248.79,"endTime":253.73,"body":"The farm itself is losing their breeding license in July as part of an ongoing"},{"speaker":"Muscle Deficient Vegan","startTime":253.73,"endTime":257.51,"body":"investigation that predates this event and is not related to it as far as I know."},{"speaker":"Protein Deficient Vegan","startTime":259.37,"endTime":262.67,"body":"Tangentially, something interesting that I had read in the news article the"},{"speaker":"Protein Deficient Vegan","startTime":262.67,"endTime":264.95,"body":"U.S. Weekly put out yesterday."},{"speaker":"Protein Deficient Vegan","startTime":265.17,"endTime":269.73,"body":"But basically it was saying something like a very significantly large amount"},{"speaker":"Protein Deficient Vegan","startTime":269.73,"endTime":274.81,"body":"of money was offered to the farm by anonymous donors to just buy the dogs."},{"speaker":"Protein Deficient Vegan","startTime":275.01,"endTime":277.97,"body":"And I don't know where that stands, but maybe that'll get them out."},{"speaker":"Muscle Deficient Vegan","startTime":278.17,"endTime":278.55,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":279.28,"endTime":282.74,"body":"We'll see. As far as this event goes, no dogs were actually rescued."},{"speaker":"Muscle Deficient Vegan","startTime":282.74,"endTime":284.24,"body":"They definitely didn't make it that far."},{"speaker":"Protein Deficient Vegan","startTime":284.44,"endTime":287.32,"body":"They did end up in U.S. Weekly, so they're definitely getting some press from it."},{"speaker":"Muscle Deficient Vegan","startTime":287.5,"endTime":292.32,"body":"All right. And then the last piece of news we have is that there was a new meta-analysis,"},{"speaker":"Muscle Deficient Vegan","startTime":292.48,"endTime":295.9,"body":"which is basically just a review and kind of analysis of a bunch of studies"},{"speaker":"Muscle Deficient Vegan","startTime":295.9,"endTime":300.04,"body":"comparing plant protein to animal protein supplementation."},{"speaker":"Muscle Deficient Vegan","startTime":300.04,"endTime":303.58,"body":"And they looked at 18 different randomized controlled trials,"},{"speaker":"Muscle Deficient Vegan","startTime":303.84,"endTime":306.22,"body":"which is kind of the highest form of evidence-based study."},{"speaker":"Muscle Deficient Vegan","startTime":306.62,"endTime":310.02,"body":"And those covered 1,900 participants."},{"speaker":"Protein Deficient Vegan","startTime":310.4,"endTime":311.46,"body":"Wow, that's a lot of people."},{"speaker":"Muscle Deficient Vegan","startTime":311.6,"endTime":315.84,"body":"Yeah. So the results for comparing the animal protein supplementation to plant"},{"speaker":"Muscle Deficient Vegan","startTime":315.84,"endTime":320.02,"body":"protein supplementation were that they did not show any significant differences"},{"speaker":"Muscle Deficient Vegan","startTime":320.02,"endTime":325.06,"body":"in lean body mass, fat mass, total body mass, upper and lower muscle strength,"},{"speaker":"Muscle Deficient Vegan","startTime":325.72,"endTime":330.36,"body":"gait speed, some short physical performance tests, lipid profiles blood pressure"},{"speaker":"Muscle Deficient Vegan","startTime":330.36,"endTime":336.56,"body":"fasting blood glucose fasting blood insulin or an assessment they did for insulin resistance so."},{"speaker":"Protein Deficient Vegan","startTime":336.56,"endTime":340.32,"body":"This was basically just like people swapping out their animal protein powder"},{"speaker":"Protein Deficient Vegan","startTime":340.32,"endTime":346.12,"body":"for plant protein powder not necessarily a plant diet right like a plant-based diet"},{"speaker":"Muscle Deficient Vegan","startTime":346.12,"endTime":349.64,"body":"Right yeah i don't think they were necessarily even like vegans or vegetarians"},{"speaker":"Muscle Deficient Vegan","startTime":349.64,"endTime":354.5,"body":"it was just comparing effectively like a like probably a whey protein yeah to"},{"speaker":"Muscle Deficient Vegan","startTime":354.5,"endTime":357.68,"body":"a in this case it was actually mostly soy proteins for the plant protein."},{"speaker":"Protein Deficient Vegan","startTime":357.68,"endTime":361.52,"body":"Yeah so like maybe an omnivore that would normally drink away protein powder"},{"speaker":"Muscle Deficient Vegan","startTime":361.52,"endTime":363.12,"body":"Yeah is."},{"speaker":"Protein Deficient Vegan","startTime":363.12,"endTime":365.7,"body":"Now drinking like a soy based protein powder"},{"speaker":"Muscle Deficient Vegan","startTime":365.7,"endTime":368.8,"body":"Right exactly yeah so that's just another"},{"speaker":"Muscle Deficient Vegan","startTime":368.8,"endTime":373.2,"body":"you know data point to show that your muscle growth is not compromised by using"},{"speaker":"Muscle Deficient Vegan","startTime":373.2,"endTime":378.42,"body":"vegan protein sources and um you know this one you can there's only so much"},{"speaker":"Muscle Deficient Vegan","startTime":378.42,"endTime":381.06,"body":"you can take away from this because it was just comparing like supplementation"},{"speaker":"Muscle Deficient Vegan","startTime":381.06,"endTime":384.24,"body":"like protein powder right So it doesn't have all the other things you might"},{"speaker":"Muscle Deficient Vegan","startTime":384.24,"endTime":387.44,"body":"expect to come along with the actual food, maybe."},{"speaker":"Muscle Deficient Vegan","startTime":388.2,"endTime":390.14,"body":"Like animal foods or stuff like that."},{"speaker":"Protein Deficient Vegan","startTime":390.36,"endTime":394.76,"body":"Yeah. What's interesting about this, though, is like I'll see a lot of people"},{"speaker":"Protein Deficient Vegan","startTime":394.76,"endTime":397.86,"body":"like on Reddit and various other places where people are saying like,"},{"speaker":"Protein Deficient Vegan","startTime":398.4,"endTime":401.9,"body":"oh, like whey protein powder gives me a stomach ache. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":402.06,"endTime":404.18,"body":"But they're saying like I'm not necessarily dairy intolerant,"},{"speaker":"Protein Deficient Vegan","startTime":404.26,"endTime":405.76,"body":"but it makes me feel like bloated and disgusting."},{"speaker":"Protein Deficient Vegan","startTime":406.1,"endTime":409.12,"body":"And it's like, well, maybe those people can now be convinced they can switch"},{"speaker":"Protein Deficient Vegan","startTime":409.12,"endTime":410.34,"body":"to a plant-based protein powder."},{"speaker":"Muscle Deficient Vegan","startTime":410.62,"endTime":413.2,"body":"Yeah, for sure. I think there's a lot of cases where, you know,"},{"speaker":"Muscle Deficient Vegan","startTime":413.28,"endTime":416.42,"body":"people just don't tolerate dairy very well for whatever reason."},{"speaker":"Muscle Deficient Vegan","startTime":416.56,"endTime":420.22,"body":"Yeah. They should probably use vegan sources for a lot of things. Yeah, definitely."},{"speaker":"Protein Deficient Vegan","startTime":421.22,"endTime":425.12,"body":"We always like science-backed studies that prove our point. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":426.16,"endTime":431.08,"body":"All right. Into the main segment here. So let's talk about should you eat before your workout?"},{"speaker":"Protein Deficient Vegan","startTime":431.4,"endTime":432.62,"body":"What do you do personally?"},{"speaker":"Muscle Deficient Vegan","startTime":433.86,"endTime":439.38,"body":"I don't eat like going into my workout. I just work out after I've eaten for the day at some point."},{"speaker":"Protein Deficient Vegan","startTime":439.4,"endTime":439.52,"body":"Okay."},{"speaker":"Muscle Deficient Vegan","startTime":439.66,"endTime":444.94,"body":"Yeah, typically. Exactly. The main reason that it is recommended often to eat"},{"speaker":"Muscle Deficient Vegan","startTime":444.94,"endTime":448.62,"body":"before a workout is to replenish what's called your muscle glycogen stores."},{"speaker":"Muscle Deficient Vegan","startTime":449.28,"endTime":453.68,"body":"Muscle glycogen is the way that your body stores carbohydrate energy inside"},{"speaker":"Muscle Deficient Vegan","startTime":453.68,"endTime":456.82,"body":"of your muscle tissue. So it's actually inside the muscle itself."},{"speaker":"Muscle Deficient Vegan","startTime":458.02,"endTime":462.7,"body":"And you can think of it as a local energy reserve that your muscles tap into during exercise."},{"speaker":"Muscle Deficient Vegan","startTime":463.0,"endTime":466.58,"body":"So like if you're doing bicep curls or something, your biceps are using the"},{"speaker":"Muscle Deficient Vegan","startTime":466.58,"endTime":470.66,"body":"glycogen stored inside the bicep to do that exercise, okay?"},{"speaker":"Muscle Deficient Vegan","startTime":471.57,"endTime":475.99,"body":"Um, when the glycogen stores are full, you perform better in various ways,"},{"speaker":"Muscle Deficient Vegan","startTime":476.11,"endTime":478.85,"body":"whether that's like getting through your whole workout, doing extra reps,"},{"speaker":"Muscle Deficient Vegan","startTime":478.91,"endTime":480.57,"body":"not feeling fatigued, things like that."},{"speaker":"Muscle Deficient Vegan","startTime":480.95,"endTime":484.81,"body":"Uh, and when it's depleted, you get more fatigued and you have noticeable drops in your performance."},{"speaker":"Muscle Deficient Vegan","startTime":484.97,"endTime":489.69,"body":"So the main way to replenish your muscle glycogen stores is to eat carbohydrates to get glucose."},{"speaker":"Protein Deficient Vegan","startTime":489.89,"endTime":493.09,"body":"They're simple or complex carbs. Is one better than the other?"},{"speaker":"Muscle Deficient Vegan","startTime":493.35,"endTime":497.81,"body":"Uh, basically just in terms of speed. If you want to have it happen pretty quickly,"},{"speaker":"Muscle Deficient Vegan","startTime":497.83,"endTime":500.17,"body":"you can go with a simple carbohydrate kind of on its own."},{"speaker":"Protein Deficient Vegan","startTime":500.79,"endTime":502.01,"body":"Just sugar?"},{"speaker":"Muscle Deficient Vegan","startTime":502.29,"endTime":502.85,"body":"Yeah, sugar."},{"speaker":"Protein Deficient Vegan","startTime":503.05,"endTime":503.75,"body":"Straight up sugar?"},{"speaker":"Muscle Deficient Vegan","startTime":503.85,"endTime":504.35,"body":"Straight up sugar."},{"speaker":"Protein Deficient Vegan","startTime":505.51,"endTime":506.23,"body":"Pixie sticks?"},{"speaker":"Muscle Deficient Vegan","startTime":507.61,"endTime":511.31,"body":"If you're doing low carb for some reason that I will never understand,"},{"speaker":"Muscle Deficient Vegan","startTime":511.51,"endTime":515.93,"body":"your body also has a less efficient mechanism to create glucose from non-carb"},{"speaker":"Muscle Deficient Vegan","startTime":515.93,"endTime":518.33,"body":"sources like protein called gluconeogenesis."},{"speaker":"Protein Deficient Vegan","startTime":519.55,"endTime":520.07,"body":"Wow."},{"speaker":"Muscle Deficient Vegan","startTime":520.29,"endTime":526.11,"body":"You'll see carnivore people talk about gluconeogenesis a lot because they don't eat carbs."},{"speaker":"Protein Deficient Vegan","startTime":526.31,"endTime":527.09,"body":"They can spell that?"},{"speaker":"Muscle Deficient Vegan","startTime":527.27,"endTime":532.27,"body":"Well, yeah. They copy and paste it pretty well. But it's not ideal because it's"},{"speaker":"Muscle Deficient Vegan","startTime":532.27,"endTime":536.79,"body":"limited in how much glycogen it can create. It's a pretty slow process in general,"},{"speaker":"Muscle Deficient Vegan","startTime":536.79,"endTime":539.71,"body":"so it's not ideal for performance."},{"speaker":"Muscle Deficient Vegan","startTime":539.87,"endTime":544.91,"body":"But in a situation where you're pretty restricted on carbs, your body can create its own glycogen."},{"speaker":"Muscle Deficient Vegan","startTime":545.99,"endTime":549.65,"body":"Just so you know that. And now that the science-y gobbledygook is out of the"},{"speaker":"Muscle Deficient Vegan","startTime":549.65,"endTime":552.81,"body":"way, let's talk about whether or not this means you need to eat before your workout."},{"speaker":"Muscle Deficient Vegan","startTime":552.81,"endTime":556.43,"body":"So generally speaking, as long as you've eaten at some point in the day before"},{"speaker":"Muscle Deficient Vegan","startTime":556.43,"endTime":560.17,"body":"your workout, you're probably going to have enough glycogen stored up to be"},{"speaker":"Muscle Deficient Vegan","startTime":560.17,"endTime":561.43,"body":"able to make it through a lifting session."},{"speaker":"Muscle Deficient Vegan","startTime":561.73,"endTime":564.19,"body":"So when you ask kind of what do I do? Yeah. I typically just,"},{"speaker":"Muscle Deficient Vegan","startTime":564.37,"endTime":567.53,"body":"I work out later in the day anyway, like usually in the afternoon or evening."},{"speaker":"Muscle Deficient Vegan","startTime":567.69,"endTime":570.51,"body":"So I've already eaten by then. So this isn't something I really have to consider"},{"speaker":"Muscle Deficient Vegan","startTime":570.51,"endTime":573.93,"body":"because my sessions are only like an hour, hour and a half long."},{"speaker":"Protein Deficient Vegan","startTime":574.13,"endTime":574.27,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":574.55,"endTime":578.75,"body":"So as long as you have had some carbohydrates at some point in the same day"},{"speaker":"Muscle Deficient Vegan","startTime":578.75,"endTime":582.09,"body":"as you work out, But your glycogen stores are almost definitely sufficient enough"},{"speaker":"Muscle Deficient Vegan","startTime":582.09,"endTime":585.33,"body":"to just make it through a short, like, lifting session."},{"speaker":"Muscle Deficient Vegan","startTime":586.07,"endTime":590.21,"body":"It might be different if you're going for like a marathon or a bike ride or something like that."},{"speaker":"Protein Deficient Vegan","startTime":590.39,"endTime":591.91,"body":"Or like a long hiking trip."},{"speaker":"Muscle Deficient Vegan","startTime":592.21,"endTime":594.95,"body":"Yeah. Yeah. Anything that's like a long duration, you definitely probably want"},{"speaker":"Muscle Deficient Vegan","startTime":594.95,"endTime":599.31,"body":"to, you know, that's why runners do carb loading basically is to make sure those"},{"speaker":"Muscle Deficient Vegan","startTime":599.31,"endTime":600.97,"body":"muscle stores are full as much as possible."},{"speaker":"Muscle Deficient Vegan","startTime":601.15,"endTime":605.63,"body":"So where you might end up making a decision about how much to eat before you"},{"speaker":"Muscle Deficient Vegan","startTime":605.63,"endTime":608.63,"body":"do a workout is if you're somebody who likes doing fasted workouts,"},{"speaker":"Muscle Deficient Vegan","startTime":608.65,"endTime":611.13,"body":"like first thing in the morning, because at that point you've basically gone"},{"speaker":"Muscle Deficient Vegan","startTime":611.13,"endTime":613.47,"body":"from dinner all the way to the next day."},{"speaker":"Muscle Deficient Vegan","startTime":613.47,"endTime":616.89,"body":"So you might go into your workout, your glycogen stores are a little low,"},{"speaker":"Muscle Deficient Vegan","startTime":617.03,"endTime":620.07,"body":"you start doing your workout and they get like much lower and you start noticing"},{"speaker":"Muscle Deficient Vegan","startTime":620.07,"endTime":620.85,"body":"the performance impact."},{"speaker":"Muscle Deficient Vegan","startTime":621.35,"endTime":625.05,"body":"So in that case, you might perform a little better if you have some carbs before"},{"speaker":"Muscle Deficient Vegan","startTime":625.05,"endTime":625.91,"body":"your workout intentionally."},{"speaker":"Muscle Deficient Vegan","startTime":626.17,"endTime":628.61,"body":"And that can kind of be a balance. I know some people just don't like food in"},{"speaker":"Muscle Deficient Vegan","startTime":628.61,"endTime":629.91,"body":"their stomach when they go to work out."},{"speaker":"Protein Deficient Vegan","startTime":630.35,"endTime":634.89,"body":"Especially if you're doing stuff like deadlifts and you're like bending over and I don't know."},{"speaker":"Muscle Deficient Vegan","startTime":635.13,"endTime":639.07,"body":"Right. So yeah, if it makes you feel better, then you don't necessarily have"},{"speaker":"Muscle Deficient Vegan","startTime":639.07,"endTime":641.41,"body":"to eat beforehand. But if you notice, like, you're getting pretty tired halfway"},{"speaker":"Muscle Deficient Vegan","startTime":641.41,"endTime":644.83,"body":"through the workout, maybe try eating some carbs and you feel a little better."},{"speaker":"Muscle Deficient Vegan","startTime":645.01,"endTime":648.59,"body":"How much time you need to do this before your workout kind of depends on the"},{"speaker":"Muscle Deficient Vegan","startTime":648.59,"endTime":650.63,"body":"type of carb, like you were talking about earlier a little bit,"},{"speaker":"Muscle Deficient Vegan","startTime":650.73,"endTime":652.45,"body":"kind of simple carbs, complex carbs."},{"speaker":"Muscle Deficient Vegan","startTime":653.51,"endTime":654.59,"body":"Protein. Protein."},{"speaker":"Protein Deficient Vegan","startTime":655.13,"endTime":656.81,"body":"Protein that goes through glycogenesis."},{"speaker":"Muscle Deficient Vegan","startTime":657.73,"endTime":659.91,"body":"Yeah, you'll need, like, 12 hours for that one. I wouldn't."},{"speaker":"Protein Deficient Vegan","startTime":661.43,"endTime":664.79,"body":"Like, what is it? Gluconeogenesis."},{"speaker":"Muscle Deficient Vegan","startTime":665.13,"endTime":668.43,"body":"Yeah. Basically, creating new glucose."},{"speaker":"Muscle Deficient Vegan","startTime":669.59,"endTime":676.95,"body":"gluconeogenesis okay yeah segagenesis um yeah and then so simple carbs which"},{"speaker":"Muscle Deficient Vegan","startTime":676.95,"endTime":678.99,"body":"means a sugar something or white."},{"speaker":"Protein Deficient Vegan","startTime":678.99,"endTime":680.53,"body":"Bread white bread what about"},{"speaker":"Muscle Deficient Vegan","startTime":680.53,"endTime":682.31,"body":"White rice white rice is a simple carb."},{"speaker":"Protein Deficient Vegan","startTime":682.31,"endTime":683.03,"body":"What about apples"},{"speaker":"Muscle Deficient Vegan","startTime":683.03,"endTime":688.03,"body":"Um well so it's tricky with an apple because the fructose in an apple would"},{"speaker":"Muscle Deficient Vegan","startTime":688.03,"endTime":691.37,"body":"be a simple carb so it's both yeah but it's not really going to act the same"},{"speaker":"Muscle Deficient Vegan","startTime":691.37,"endTime":693.23,"body":"because there's a lot of fiber in an apple okay,"},{"speaker":"Muscle Deficient Vegan","startTime":694.09,"endTime":698.57,"body":"Um, but yeah, a simple carb like sugar digest quicker and they restore your glycogen faster."},{"speaker":"Muscle Deficient Vegan","startTime":698.93,"endTime":702.83,"body":"Uh, but a complex carb like a brown rice or a sweet potato would take a little longer."},{"speaker":"Muscle Deficient Vegan","startTime":702.99,"endTime":707.55,"body":"So if you're doing simple carbs pre-workout, I'd give it 30 to 60 minutes to"},{"speaker":"Muscle Deficient Vegan","startTime":707.55,"endTime":709.55,"body":"digest and absorb and do what it needs to do."},{"speaker":"Muscle Deficient Vegan","startTime":709.69,"endTime":714.59,"body":"And that's not going to fill your stores up completely, but it's going to kind of top them off."},{"speaker":"Muscle Deficient Vegan","startTime":714.83,"endTime":717.71,"body":"It's got you enough to get through the workout session. And then the closer"},{"speaker":"Muscle Deficient Vegan","startTime":717.71,"endTime":720.59,"body":"you are to the training, like if you're really in a pinch, you're like 20 minutes"},{"speaker":"Muscle Deficient Vegan","startTime":720.59,"endTime":724.51,"body":"out from training and you are fasted and maybe even worked out since the last"},{"speaker":"Muscle Deficient Vegan","startTime":724.51,"endTime":727.25,"body":"time you ate something like that, you think maybe your glycogen is really depleted,"},{"speaker":"Muscle Deficient Vegan","startTime":727.73,"endTime":732.81,"body":"then I would take these simple carbs with as little fat and fiber as possible"},{"speaker":"Muscle Deficient Vegan","startTime":732.81,"endTime":735.45,"body":"because both of those will slow down the absorption."},{"speaker":"Muscle Deficient Vegan","startTime":735.99,"endTime":741.37,"body":"And then as far as how much carbohydrate, 20 grams to 40 grams is probably good."},{"speaker":"Muscle Deficient Vegan","startTime":741.57,"endTime":745.23,"body":"It depends on basically how hard you think the session is going to be and how"},{"speaker":"Muscle Deficient Vegan","startTime":745.23,"endTime":749.11,"body":"long it's going to be. If you're just going in for like a 30 to 45 minute lifting"},{"speaker":"Muscle Deficient Vegan","startTime":749.11,"endTime":752.01,"body":"session, 20 grams is probably going to be fine for you."},{"speaker":"Muscle Deficient Vegan","startTime":752.13,"endTime":754.63,"body":"It also kind of depends on body weight. So if you're bigger,"},{"speaker":"Muscle Deficient Vegan","startTime":754.83,"endTime":755.65,"body":"maybe you take a little more."},{"speaker":"Protein Deficient Vegan","startTime":756.27,"endTime":759.41,"body":"So like a snack, probably not a full meal. Okay."},{"speaker":"Muscle Deficient Vegan","startTime":760.63,"endTime":763.63,"body":"Um, a simple solution is like a fruit, like a banana."},{"speaker":"Muscle Deficient Vegan","startTime":764.25,"endTime":767.17,"body":"So you can do that. That doesn't have a whole lot of fiber in it."},{"speaker":"Muscle Deficient Vegan","startTime":767.29,"endTime":769.79,"body":"So you end up getting a pretty big, you know, insulin spike,"},{"speaker":"Muscle Deficient Vegan","startTime":769.93,"endTime":773.45,"body":"which is a pretty good sign of a simple sugar, uh, from a banana and a banana"},{"speaker":"Muscle Deficient Vegan","startTime":773.45,"endTime":777.45,"body":"has almost the right, a big banana has the right amount of carbohydrates really"},{"speaker":"Muscle Deficient Vegan","startTime":777.45,"endTime":778.57,"body":"that you would want for something like that."},{"speaker":"Protein Deficient Vegan","startTime":778.63,"endTime":779.23,"body":"And potassium."},{"speaker":"Muscle Deficient Vegan","startTime":779.53,"endTime":784.13,"body":"There you go. Um, another option is that people do is like rice cakes with jelly on top."},{"speaker":"Muscle Deficient Vegan","startTime":784.39,"endTime":788.19,"body":"So rice is kind of a simple carb and then jelly is definitely just basically sugar."},{"speaker":"Protein Deficient Vegan","startTime":788.55,"endTime":788.91,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":789.93,"endTime":793.11,"body":"Yeah. You can also just do cookies. That's pretty common. I see a lot of people"},{"speaker":"Muscle Deficient Vegan","startTime":793.11,"endTime":795.27,"body":"just do a handful of cookies as a pre-workout card."},{"speaker":"Protein Deficient Vegan","startTime":795.47,"endTime":796.45,"body":"A handful of cookies?"},{"speaker":"Muscle Deficient Vegan","startTime":796.49,"endTime":797.99,"body":"It's probably like, I mean, it depends on the cookie, right?"},{"speaker":"Muscle Deficient Vegan","startTime":798.03,"endTime":802.15,"body":"If you're talking about like mini Oreos, it's probably like 24 cookies."},{"speaker":"Muscle Deficient Vegan","startTime":802.31,"endTime":803.13,"body":"I don't know. I don't know."},{"speaker":"Protein Deficient Vegan","startTime":803.13,"endTime":803.31,"body":"What?"},{"speaker":"Protein Deficient Vegan","startTime":805.89,"endTime":810.25,"body":"Don't eat 24 Oreos before your workout, guys. He's giving you bad information."},{"speaker":"Muscle Deficient Vegan","startTime":810.71,"endTime":813.45,"body":"It's an example. Giving you inspiration."},{"speaker":"Protein Deficient Vegan","startTime":814.11,"endTime":815.15,"body":"He ate 24 cookies."},{"speaker":"Muscle Deficient Vegan","startTime":816.07,"endTime":816.79,"body":"Mini Oreos."},{"speaker":"Protein Deficient Vegan","startTime":816.95,"endTime":817.97,"body":"Mini Oreos. Okay."},{"speaker":"Muscle Deficient Vegan","startTime":818.19,"endTime":819.93,"body":"I don't know what the right number is. It's definitely not 24."},{"speaker":"Protein Deficient Vegan","startTime":820.29,"endTime":822.17,"body":"How many calories worth of cookies?"},{"speaker":"Muscle Deficient Vegan","startTime":823.05,"endTime":825.31,"body":"20 grams of sugar worth of cookies."},{"speaker":"Protein Deficient Vegan","startTime":825.47,"endTime":825.79,"body":"Okay."},{"speaker":"Muscle Deficient Vegan","startTime":825.91,"endTime":826.95,"body":"So probably two cookies."},{"speaker":"Protein Deficient Vegan","startTime":828.37,"endTime":829.29,"body":"Not 24."},{"speaker":"Muscle Deficient Vegan","startTime":830.03,"endTime":831.19,"body":"You can dream, right?"},{"speaker":"Protein Deficient Vegan","startTime":831.43,"endTime":833.13,"body":"He's not good with clocks either."},{"speaker":"Muscle Deficient Vegan","startTime":833.89,"endTime":838.67,"body":"There are also a supplement called maltodextrin, which is glucose that is specifically"},{"speaker":"Muscle Deficient Vegan","startTime":838.67,"endTime":840.15,"body":"made for workout shakes."},{"speaker":"Protein Deficient Vegan","startTime":840.37,"endTime":842.21,"body":"Are those the things that come in the little packets?"},{"speaker":"Muscle Deficient Vegan","startTime":842.67,"endTime":844.81,"body":"They can come in packets. It usually just comes in a..."},{"speaker":"Protein Deficient Vegan","startTime":844.81,"endTime":845.69,"body":"Like a gel? Yeah."},{"speaker":"Protein Deficient Vegan","startTime":846.51,"endTime":848.01,"body":"What are the gel things people eat?"},{"speaker":"Muscle Deficient Vegan","startTime":848.19,"endTime":851.63,"body":"Oh, I think those are just sugar. They're gel. They might be maltodextrin."},{"speaker":"Muscle Deficient Vegan","startTime":851.75,"endTime":855.11,"body":"I'm not sure. There's probably different forms, but those are just carb gels."},{"speaker":"Protein Deficient Vegan","startTime":855.41,"endTime":858.85,"body":"Yeah, I've seen like pre-workout gummies and stuff too. I've never seen vegan ones,"},{"speaker":"Muscle Deficient Vegan","startTime":858.89,"endTime":862.15,"body":"But. Yeah. There's a lot of options. The runners like the gels just because"},{"speaker":"Muscle Deficient Vegan","startTime":862.15,"endTime":863.23,"body":"you can like keep them in your pocket."},{"speaker":"Protein Deficient Vegan","startTime":863.65,"endTime":864.01,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":864.41,"endTime":866.37,"body":"So probably bike riders too."},{"speaker":"Protein Deficient Vegan","startTime":866.57,"endTime":872.81,"body":"But like if you're at home. Yeah. A cheaper solution is like a banana or an apple or two cookies."},{"speaker":"Muscle Deficient Vegan","startTime":873.15,"endTime":878.13,"body":"Yeah. Yeah. Oh, no. Yeah, the banana is the best option."},{"speaker":"Muscle Deficient Vegan","startTime":878.55,"endTime":880.91,"body":"The maltodextrin supplement is also really cheap, but you got to go through"},{"speaker":"Muscle Deficient Vegan","startTime":880.91,"endTime":883.99,"body":"the... Like if you're making a pre-workout drink anyway, you could throw it in there."},{"speaker":"Muscle Deficient Vegan","startTime":884.25,"endTime":886.81,"body":"But if you're just like, I just care about the carbs, just grab a banana."},{"speaker":"Protein Deficient Vegan","startTime":887.05,"endTime":889.83,"body":"Couldn't you just throw a couple tablespoons of sugar in your pre-work?"},{"speaker":"Protein Deficient Vegan","startTime":890.01,"endTime":893.17,"body":"Yeah. And for the same effect and way cheaper?"},{"speaker":"Muscle Deficient Vegan","startTime":893.67,"endTime":896.93,"body":"Yeah, I guess you could, but I think it's not quite as sweet."},{"speaker":"Protein Deficient Vegan","startTime":897.61,"endTime":901.31,"body":"Oh, okay. So you get no benefit."},{"speaker":"Muscle Deficient Vegan","startTime":901.83,"endTime":905.83,"body":"So you could use sugar, but maltodextrin actually converts quicker because it's"},{"speaker":"Muscle Deficient Vegan","startTime":905.83,"endTime":910.63,"body":"already broken down. So it's actually a more pure form of simple carbohydrate than sugar is even."},{"speaker":"Protein Deficient Vegan","startTime":910.69,"endTime":911.57,"body":"What does it taste like?"},{"speaker":"Muscle Deficient Vegan","startTime":912.81,"endTime":915.31,"body":"I don't know. I've never actually used it. I just know it exists."},{"speaker":"Muscle Deficient Vegan","startTime":915.55,"endTime":916.93,"body":"I've never had a need for it. I like bananas."},{"speaker":"Protein Deficient Vegan","startTime":919.35,"endTime":920.31,"body":"That's what she said."},{"speaker":"Muscle Deficient Vegan","startTime":922.31,"endTime":925.13,"body":"Okay. Oh, man."},{"speaker":"Muscle Deficient Vegan","startTime":925.49,"endTime":928.77,"body":"This is also a good opportunity to add some protein if you are using something"},{"speaker":"Muscle Deficient Vegan","startTime":928.77,"endTime":930.79,"body":"like a maltodextrin or even a banana."},{"speaker":"Protein Deficient Vegan","startTime":930.79,"endTime":932.93,"body":"Do you get protein from your bananas?"},{"speaker":"Muscle Deficient Vegan","startTime":933.41,"endTime":937.43,"body":"No, but when I used to go to a gym, I would always have a banana in the car"},{"speaker":"Muscle Deficient Vegan","startTime":937.43,"endTime":938.63,"body":"waiting with a protein shake."},{"speaker":"Muscle Deficient Vegan","startTime":938.65,"endTime":941.57,"body":"And I'd eat the banana and drink the protein shake right after I got out of the gym."},{"speaker":"Protein Deficient Vegan","startTime":941.87,"endTime":943.65,"body":"Okay. After you worked out? Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":943.95,"endTime":944.65,"body":"That was post-workout."},{"speaker":"Protein Deficient Vegan","startTime":944.91,"endTime":947.99,"body":"Okay. Should you eat protein before you work out? Is that what you're saying to you?"},{"speaker":"Muscle Deficient Vegan","startTime":948.03,"endTime":951.47,"body":"So you don't have to eat protein before you work out, but you do probably want"},{"speaker":"Muscle Deficient Vegan","startTime":951.47,"endTime":953.45,"body":"protein around your workout somewhere."},{"speaker":"Muscle Deficient Vegan","startTime":953.75,"endTime":957.25,"body":"So if you're already, like, eating a banana or making a shake or something,"},{"speaker":"Muscle Deficient Vegan","startTime":957.47,"endTime":959.47,"body":"you could just throw the protein in there, and then you won't have to really"},{"speaker":"Muscle Deficient Vegan","startTime":959.47,"endTime":960.65,"body":"worry about it after the workout."},{"speaker":"Protein Deficient Vegan","startTime":961.27,"endTime":963.49,"body":"So a shake before you work out and after?"},{"speaker":"Muscle Deficient Vegan","startTime":963.87,"endTime":965.63,"body":"No, I only did it after."},{"speaker":"Protein Deficient Vegan","startTime":966.8,"endTime":968.66,"body":"So when would I eat protein with my banana?"},{"speaker":"Muscle Deficient Vegan","startTime":969.96,"endTime":973.0,"body":"You could do it before and then you don't have to do it after."},{"speaker":"Protein Deficient Vegan","startTime":973.36,"endTime":975.2,"body":"I thought you had to eat protein after."},{"speaker":"Muscle Deficient Vegan","startTime":975.52,"endTime":979.28,"body":"No, you don't have to eat protein after. Okay. Just either before or after."},{"speaker":"Muscle Deficient Vegan","startTime":980.0,"endTime":983.82,"body":"As long as you eat your protein like two hours before to two hours after your"},{"speaker":"Muscle Deficient Vegan","startTime":983.82,"endTime":985.14,"body":"workout, it's pretty much the same."},{"speaker":"Muscle Deficient Vegan","startTime":987.0,"endTime":989.58,"body":"There you go. Now you know."},{"speaker":"Protein Deficient Vegan","startTime":990.04,"endTime":991.32,"body":"The more you know."},{"speaker":"Muscle Deficient Vegan","startTime":991.64,"endTime":992.44,"body":"I hope that's not trademarked."},{"speaker":"Protein Deficient Vegan","startTime":993.42,"endTime":995.46,"body":"The more you know, TM."},{"speaker":"Muscle Deficient Vegan","startTime":998.72,"endTime":1002.86,"body":"Yeah. Yeah. And as a general rule, the harder and longer the session is going"},{"speaker":"Muscle Deficient Vegan","startTime":1002.86,"endTime":1005.08,"body":"to be, the more pre-workout carbs might help you."},{"speaker":"Muscle Deficient Vegan","startTime":1005.5,"endTime":1007.96,"body":"And especially like if you're already going into it, like we were saying,"},{"speaker":"Muscle Deficient Vegan","startTime":1008.28,"endTime":1009.88,"body":"fasted or something crazy like that."},{"speaker":"Muscle Deficient Vegan","startTime":1010.0,"endTime":1013.12,"body":"And it will almost never hurt. Other than people who have like stomach discomfort,"},{"speaker":"Muscle Deficient Vegan","startTime":1013.12,"endTime":1017.18,"body":"don't like food in their stomach, there's not really any downside to having"},{"speaker":"Muscle Deficient Vegan","startTime":1017.18,"endTime":1020.22,"body":"a bunch of carbs before you work out as long as you can go through the workout"},{"speaker":"Muscle Deficient Vegan","startTime":1020.22,"endTime":1021.12,"body":"without feeling uncomfortable."},{"speaker":"Protein Deficient Vegan","startTime":1021.36,"endTime":1023.12,"body":"Yeah, it doesn't make you nauseous or icky."},{"speaker":"Muscle Deficient Vegan","startTime":1023.44,"endTime":1026.24,"body":"Yeah, and after your workout, especially if you have a pretty high training"},{"speaker":"Muscle Deficient Vegan","startTime":1026.24,"endTime":1029.3,"body":"volume in general, like throughout the week or you need shorter recovery times,"},{"speaker":"Muscle Deficient Vegan","startTime":1029.32,"endTime":1032.18,"body":"maybe you're working out like every day for six days in a row or something."},{"speaker":"Muscle Deficient Vegan","startTime":1032.72,"endTime":1037.04,"body":"It's good to try to get some carbs in as well after the workout to replenish"},{"speaker":"Muscle Deficient Vegan","startTime":1037.04,"endTime":1040.16,"body":"the stores you just used during the workout. Some people do two workouts a day,"},{"speaker":"Muscle Deficient Vegan","startTime":1040.32,"endTime":1044.0,"body":"whether that's like two lifting sessions a day, or you just do cardio in the"},{"speaker":"Muscle Deficient Vegan","startTime":1044.0,"endTime":1046.02,"body":"morning, lifting in the evening, something like that."},{"speaker":"Muscle Deficient Vegan","startTime":1046.16,"endTime":1050.18,"body":"And I would say, you know, after your first workout, have some carbs and probably"},{"speaker":"Muscle Deficient Vegan","startTime":1050.18,"endTime":1052.2,"body":"a lot. I'd have like a meal, right, with real carbs."},{"speaker":"Muscle Deficient Vegan","startTime":1053.0,"endTime":1057.4,"body":"And then, you know, you fill the glycogen sores back up for whatever you have coming later in the day."},{"speaker":"Muscle Deficient Vegan","startTime":1057.5,"endTime":1060.26,"body":"Or if you're working out before you go to work and your job is like a really"},{"speaker":"Muscle Deficient Vegan","startTime":1060.26,"endTime":1062.42,"body":"physically intensive job, it's another use case for that."},{"speaker":"Muscle Deficient Vegan","startTime":1062.66,"endTime":1065.94,"body":"You're going to want to have, you know, your muscles available to you during your job."},{"speaker":"Protein Deficient Vegan","startTime":1066.46,"endTime":1069.46,"body":"So basically, you should eat carbs. Right."},{"speaker":"Muscle Deficient Vegan","startTime":1069.82,"endTime":1073.16,"body":"Bonus tip, there's also something interesting called carbohydrate rinsing."},{"speaker":"Muscle Deficient Vegan","startTime":1073.78,"endTime":1075.6,"body":"This isn't probably super practical"},{"speaker":"Muscle Deficient Vegan","startTime":1075.6,"endTime":1078.28,"body":"for most people, but I think it's an interesting thing to know about."},{"speaker":"Muscle Deficient Vegan","startTime":1078.5,"endTime":1083.92,"body":"If you're very depleted on glycogen and you have like a pretty intense and long"},{"speaker":"Muscle Deficient Vegan","startTime":1083.92,"endTime":1087.3,"body":"workout, you can actually just take a carbohydrate source like the maltodextrin"},{"speaker":"Muscle Deficient Vegan","startTime":1087.3,"endTime":1089.44,"body":"we talked about and rinse your mouth out with it."},{"speaker":"Muscle Deficient Vegan","startTime":1089.66,"endTime":1093.0,"body":"And it'll trick your body into thinking you have more glycogen than you do."},{"speaker":"Protein Deficient Vegan","startTime":1093.69,"endTime":1095.85,"body":"Why would you do that instead of just drinking it?"},{"speaker":"Muscle Deficient Vegan","startTime":1097.19,"endTime":1100.75,"body":"So the only real good reason I can think of is if you're trying to conserve"},{"speaker":"Muscle Deficient Vegan","startTime":1100.75,"endTime":1103.19,"body":"calories, you don't actually have to ingest the sugar."},{"speaker":"Protein Deficient Vegan","startTime":1103.41,"endTime":1108.31,"body":"But you're like working out enough to need glucose, right?"},{"speaker":"Muscle Deficient Vegan","startTime":1108.47,"endTime":1110.95,"body":"Yeah. And in the case where this actually makes a measurable difference,"},{"speaker":"Muscle Deficient Vegan","startTime":1111.15,"endTime":1112.33,"body":"you're working out like a lot."},{"speaker":"Muscle Deficient Vegan","startTime":1112.45,"endTime":1115.37,"body":"Like a really long bike riding session is I think the part of the study."},{"speaker":"Muscle Deficient Vegan","startTime":1116.01,"endTime":1120.23,"body":"And, you know, you would probably want the extra calories and the extra actual"},{"speaker":"Muscle Deficient Vegan","startTime":1120.23,"endTime":1122.03,"body":"glucose and probably the water."},{"speaker":"Protein Deficient Vegan","startTime":1122.73,"endTime":1127.65,"body":"Yeah. Yeah. I'm just thinking like, okay, I've been biking for a long time and"},{"speaker":"Protein Deficient Vegan","startTime":1127.65,"endTime":1134.93,"body":"I'm so tired and I have this beverage, right, that has water and like some form of sugar."},{"speaker":"Muscle Deficient Vegan","startTime":1135.09,"endTime":1135.31,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1135.73,"endTime":1139.87,"body":"But instead of drinking that and getting hydrated and getting energy,"},{"speaker":"Protein Deficient Vegan","startTime":1139.87,"endTime":1142.53,"body":"I'm just going to rinse my mouth out and spit it."},{"speaker":"Muscle Deficient Vegan","startTime":1142.73,"endTime":1145.29,"body":"Yeah. Yeah. That was the study. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1146.17,"endTime":1146.67,"body":"Okay."},{"speaker":"Protein Deficient Vegan","startTime":1148.83,"endTime":1153.23,"body":"you know what there's this phrase of like if i don't understand it that just"},{"speaker":"Protein Deficient Vegan","startTime":1153.23,"endTime":1155.69,"body":"means it's not for me so it's probably for someone else"},{"speaker":"Muscle Deficient Vegan","startTime":1155.69,"endTime":1159.13,"body":"Yeah some some biker out there is like yeah that makes a lot of sense yeah."},{"speaker":"Protein Deficient Vegan","startTime":1159.13,"endTime":1161.87,"body":"If you're that biker let us know sure"},{"speaker":"Muscle Deficient Vegan","startTime":1161.87,"endTime":1166.13,"body":"But either way like i said in the beginning it's not super practical but it"},{"speaker":"Muscle Deficient Vegan","startTime":1166.13,"endTime":1169.65,"body":"is kind of cool to know and it's like a placebo thing where your body can react"},{"speaker":"Muscle Deficient Vegan","startTime":1169.65,"endTime":1173.51,"body":"and perform better just based off of like a quick swish of some maltodextrin the."},{"speaker":"Protein Deficient Vegan","startTime":1173.51,"endTime":1174.83,"body":"Flavor or can i do it with"},{"speaker":"Muscle Deficient Vegan","startTime":1174.83,"endTime":1177.89,"body":"Gum i don't think you can do it with gum because the way they did the study"},{"speaker":"Muscle Deficient Vegan","startTime":1177.89,"endTime":1181.59,"body":"was the people who actually got the maltodextrin they had a maltodextrin that"},{"speaker":"Muscle Deficient Vegan","startTime":1181.59,"endTime":1185.83,"body":"was sweetened with sucralose and then the control group the placebo group was"},{"speaker":"Muscle Deficient Vegan","startTime":1185.83,"endTime":1189.87,"body":"just sucralose so the group that just got sucralose it didn't work on it had"},{"speaker":"Muscle Deficient Vegan","startTime":1189.87,"endTime":1194.13,"body":"to be actual maltodextrin or actual carbohydrate so."},{"speaker":"Protein Deficient Vegan","startTime":1194.13,"endTime":1198.79,"body":"Then if your body's like absorbing that do you get calories from a swoosh"},{"speaker":"Muscle Deficient Vegan","startTime":1200.69,"endTime":1203.99,"body":"I don't think your body's absorbing it because you're not drinking it."},{"speaker":"Protein Deficient Vegan","startTime":1204.21,"endTime":1204.93,"body":"I don't get it."},{"speaker":"Muscle Deficient Vegan","startTime":1205.21,"endTime":1205.45,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1206.17,"endTime":1206.57,"body":"Okay."},{"speaker":"Protein Deficient Vegan","startTime":1208.99,"endTime":1211.85,"body":"It sounds like some woo-woo shit. I don't know. It works."},{"speaker":"Muscle Deficient Vegan","startTime":1213.77,"endTime":1216.73,"body":"I do think it's interesting that it works with the maltodextrin and not the"},{"speaker":"Muscle Deficient Vegan","startTime":1216.73,"endTime":1219.21,"body":"sucralose because you would think that your mouth is just like,"},{"speaker":"Muscle Deficient Vegan","startTime":1219.31,"endTime":1222.05,"body":"oh, sweet. I have trouble having it. But that's apparently not how it works."},{"speaker":"Protein Deficient Vegan","startTime":1222.19,"endTime":1224.45,"body":"Interesting. Completely unrelated,"},{"speaker":"Protein Deficient Vegan","startTime":1224.45,"endTime":1228.07,"body":"I saw this TikTok of this lady that was completing a marathon, okay?"},{"speaker":"Protein Deficient Vegan","startTime":1228.33,"endTime":1231.71,"body":"Yeah. And I guess now I've never completed a marathon."},{"speaker":"Protein Deficient Vegan","startTime":1231.93,"endTime":1236.87,"body":"I don't like running, but I guess my understanding is you'll give snacks to"},{"speaker":"Protein Deficient Vegan","startTime":1236.87,"endTime":1239.91,"body":"people that are maybe like they're supporting you at different mile markers."},{"speaker":"Protein Deficient Vegan","startTime":1240.17,"endTime":1246.25,"body":"Yeah. And so she gave snacks to her husband for her to eat at like a certain mile marker."},{"speaker":"Muscle Deficient Vegan","startTime":1246.45,"endTime":1247.77,"body":"I know this story. Okay, go ahead."},{"speaker":"Protein Deficient Vegan","startTime":1248.83,"endTime":1253.81,"body":"That motherfucker ate those snacks and she got to like the mile marker and was"},{"speaker":"Protein Deficient Vegan","startTime":1253.81,"endTime":1255.19,"body":"like, can I have my snacks?"},{"speaker":"Protein Deficient Vegan","startTime":1255.35,"endTime":1259.87,"body":"And he had the audacity to be like, I was really hungry so I ate them I can't"},{"speaker":"Protein Deficient Vegan","startTime":1259.87,"endTime":1266.07,"body":"even imagine immediate divorce right like what what are you doing but she did"},{"speaker":"Protein Deficient Vegan","startTime":1266.07,"endTime":1267.53,"body":"finish the marathon that's cool"},{"speaker":"Protein Deficient Vegan","startTime":1267.53,"endTime":1270.33,"body":"and I hope she immediately went to the courthouse but that's just after"},{"speaker":"Muscle Deficient Vegan","startTime":1270.33,"endTime":1271.15,"body":"She got some snacks."},{"speaker":"Protein Deficient Vegan","startTime":1271.15,"endTime":1277.17,"body":"After she got some snacks from not her husband that's very disappointing I would"},{"speaker":"Protein Deficient Vegan","startTime":1277.17,"endTime":1281.89,"body":"be shopping around at the finish line for a new husband that had pockets full of snacks for me yeah"},{"speaker":"Muscle Deficient Vegan","startTime":1286.59,"endTime":1289.91,"body":"So as long as we were talking about drinking during a bike ride or something"},{"speaker":"Muscle Deficient Vegan","startTime":1289.91,"endTime":1293.53,"body":"like that, we can also talk about carbs during a workout."},{"speaker":"Muscle Deficient Vegan","startTime":1293.83,"endTime":1298.21,"body":"So intro workout shakes and intro workout carbs are something you might commonly"},{"speaker":"Muscle Deficient Vegan","startTime":1298.21,"endTime":1301.61,"body":"see. That basically just means drinking carbs during your workout."},{"speaker":"Protein Deficient Vegan","startTime":1302.31,"endTime":1303.83,"body":"Can you eat carbs during your workout?"},{"speaker":"Muscle Deficient Vegan","startTime":1304.51,"endTime":1307.43,"body":"Sure. Yeah. Ingesting carbs during your workout. It's just most people don't"},{"speaker":"Muscle Deficient Vegan","startTime":1307.43,"endTime":1311.75,"body":"stop the workout to eat. They'll just do it in a drink. But, you know, they could."},{"speaker":"Protein Deficient Vegan","startTime":1312.25,"endTime":1315.43,"body":"Yeah. Well, isn't that like I see people with the gummies and shit?"},{"speaker":"Muscle Deficient Vegan","startTime":1315.43,"endTime":1318.79,"body":"Yeah, the gummies, I think, have kind of blurred the lines. You won't see most"},{"speaker":"Muscle Deficient Vegan","startTime":1318.79,"endTime":1321.35,"body":"people eating a protein bar in the middle of their workout, but they definitely"},{"speaker":"Muscle Deficient Vegan","startTime":1321.35,"endTime":1323.21,"body":"do gummies. So, yeah, that makes sense."},{"speaker":"Muscle Deficient Vegan","startTime":1323.67,"endTime":1326.87,"body":"And the gels like you were talking about for like the runners and bikers."},{"speaker":"Muscle Deficient Vegan","startTime":1326.87,"endTime":1328.65,"body":"These are marketed pretty heavily."},{"speaker":"Muscle Deficient Vegan","startTime":1329.15,"endTime":1333.77,"body":"You can use intra-workout carbs, but you're only likely to really need them"},{"speaker":"Muscle Deficient Vegan","startTime":1333.77,"endTime":1340.87,"body":"if you are doing a real long-distance thing, like maybe a marathon or a triathlon or something like that."},{"speaker":"Muscle Deficient Vegan","startTime":1341.37,"endTime":1347.25,"body":"Or in some cases, if you have a lifting session that's two, two and a half hours"},{"speaker":"Muscle Deficient Vegan","startTime":1347.25,"endTime":1348.45,"body":"long, it might help a little."},{"speaker":"Muscle Deficient Vegan","startTime":1348.63,"endTime":1351.91,"body":"But even on long lifting sessions, it hasn't been shown to do much."},{"speaker":"Muscle Deficient Vegan","startTime":1351.91,"endTime":1355.93,"body":"So if you're just somebody who's like going to the gym, I probably wouldn't"},{"speaker":"Muscle Deficient Vegan","startTime":1355.93,"endTime":1358.25,"body":"think about intra-workout carbs too much."},{"speaker":"Muscle Deficient Vegan","startTime":1358.39,"endTime":1361.79,"body":"But if you're somebody who's doing like long-distance cardio or some kind of"},{"speaker":"Muscle Deficient Vegan","startTime":1361.79,"endTime":1367.63,"body":"sport or something like that, then, you know, carbs during the event tend to make a lot more sense."},{"speaker":"Protein Deficient Vegan","startTime":1367.77,"endTime":1368.77,"body":"A nice golf trip."},{"speaker":"Muscle Deficient Vegan","startTime":1369.47,"endTime":1375.63,"body":"Yeah. Yeah, you're really burning the calories out there on the golf cart."},{"speaker":"Protein Deficient Vegan","startTime":1376.17,"endTime":1381.69,"body":"Hey, I disc golf and that shit's actually, it's pretty physical because you're like hiking around."},{"speaker":"Muscle Deficient Vegan","startTime":1381.91,"endTime":1384.07,"body":"No, disc golf for sure because you're like walking through the woods."},{"speaker":"Protein Deficient Vegan","startTime":1384.19,"endTime":1386.73,"body":"But yeah, golfing. Does anyone golf without a cart? Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1386.93,"endTime":1387.67,"body":"I mean, a lot of people do."},{"speaker":"Muscle Deficient Vegan","startTime":1388.22,"endTime":1390.54,"body":"But you're still walking on sidewalks and stuff."},{"speaker":"Protein Deficient Vegan","startTime":1391.3,"endTime":1394.26,"body":"Sure. You could be doing like a double golf day."},{"speaker":"Muscle Deficient Vegan","startTime":1394.4,"endTime":1397.9,"body":"That's not entirely true. I guess I've only been to like one golf course,"},{"speaker":"Muscle Deficient Vegan","startTime":1397.96,"endTime":1400.52,"body":"so I don't know how they all work. But they probably don't all have sidewalks."},{"speaker":"Protein Deficient Vegan","startTime":1400.54,"endTime":1408.02,"body":"You're not a prolific golfer? No. I've went golfing twice and I did that top golf thing once."},{"speaker":"Muscle Deficient Vegan","startTime":1408.18,"endTime":1408.34,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1408.82,"endTime":1410.76,"body":"Yeah, no, I think I could be a professional."},{"speaker":"Muscle Deficient Vegan","startTime":1411.02,"endTime":1414.12,"body":"I think whatever the situation is, I think it definitely doesn't qualify as"},{"speaker":"Muscle Deficient Vegan","startTime":1414.12,"endTime":1415.54,"body":"hiking like disc golf does."},{"speaker":"Protein Deficient Vegan","startTime":1415.92,"endTime":1418.0,"body":"Yeah, disc golf is like out in the woods and shit."},{"speaker":"Muscle Deficient Vegan","startTime":1418.22,"endTime":1418.42,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1418.82,"endTime":1420.94,"body":"Not manicured golf lawns."},{"speaker":"Muscle Deficient Vegan","startTime":1421.04,"endTime":1421.3,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1421.64,"endTime":1426.54,"body":"My thing is, like, if you're wearing khakis and a polo, you're probably not working out."},{"speaker":"Muscle Deficient Vegan","startTime":1426.7,"endTime":1426.88,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1427.14,"endTime":1427.92,"body":"Right? I don't know."},{"speaker":"Muscle Deficient Vegan","startTime":1428.02,"endTime":1431.86,"body":"The takeaway there is that you definitely don't need to eat before every workout."},{"speaker":"Muscle Deficient Vegan","startTime":1432.0,"endTime":1435.64,"body":"You don't need to necessarily do anything special with carbs before every workout."},{"speaker":"Muscle Deficient Vegan","startTime":1435.86,"endTime":1440.16,"body":"But eating beforehand, and especially carbohydrates, can improve performance"},{"speaker":"Muscle Deficient Vegan","startTime":1440.16,"endTime":1443.9,"body":"for some sessions, particularly if you're training hard, you're training for"},{"speaker":"Muscle Deficient Vegan","startTime":1443.9,"endTime":1445.72,"body":"a long time, or you're training fasted."},{"speaker":"Protein Deficient Vegan","startTime":1446.6,"endTime":1450.08,"body":"But if you get, like, nauseous or feeling gross, if you eat before you work"},{"speaker":"Protein Deficient Vegan","startTime":1450.08,"endTime":1452.42,"body":"out, maybe you don't need to do it? No. Okay."},{"speaker":"Muscle Deficient Vegan","startTime":1452.94,"endTime":1456.86,"body":"And I'm kind of the opposite way. Like, if I don't eat before I work out, I feel pretty weird."},{"speaker":"Muscle Deficient Vegan","startTime":1457.1,"endTime":1459.86,"body":"So I have to have, like, something in my stomach when I go to work out."},{"speaker":"Muscle Deficient Vegan","startTime":1459.98,"endTime":1462.38,"body":"So there's a huge part of personal preference."},{"speaker":"Muscle Deficient Vegan","startTime":1462.96,"endTime":1467.34,"body":"But if your personal preference is I don't really care, maybe you could lean"},{"speaker":"Muscle Deficient Vegan","startTime":1467.34,"endTime":1468.76,"body":"towards some carbs before the workout."},{"speaker":"Muscle Deficient Vegan","startTime":1468.94,"endTime":1472.2,"body":"All right. Let's talk about our myth of the week this week, which is that you"},{"speaker":"Muscle Deficient Vegan","startTime":1472.2,"endTime":1473.96,"body":"can't be vegan if you're allergic to soy."},{"speaker":"Protein Deficient Vegan","startTime":1474.6,"endTime":1478.44,"body":"I see this one a lot. Like people on Reddit will ask in the vegan subreddit"},{"speaker":"Protein Deficient Vegan","startTime":1478.44,"endTime":1482.1,"body":"of like, oh, you know, I just like watched this documentary and it was really awful."},{"speaker":"Protein Deficient Vegan","startTime":1482.46,"endTime":1485.9,"body":"But I'm allergic to soy. Can I even do this? Like what would I eat?"},{"speaker":"Muscle Deficient Vegan","startTime":1486.1,"endTime":1489.56,"body":"Yeah. It's a very common question. I think soy allergy is one of the more common"},{"speaker":"Muscle Deficient Vegan","startTime":1489.56,"endTime":1492.34,"body":"allergies. It's not like common as far as people go. Yeah. But as far as people"},{"speaker":"Muscle Deficient Vegan","startTime":1492.34,"endTime":1493.96,"body":"with food allergies go, soy is pretty common."},{"speaker":"Protein Deficient Vegan","startTime":1494.2,"endTime":1498.6,"body":"Yeah. Like there's definitely, and spoiler alert, there's a lot of soy-free"},{"speaker":"Protein Deficient Vegan","startTime":1498.6,"endTime":1500.42,"body":"vegans and a lot of gluten-free vegans."},{"speaker":"Protein Deficient Vegan","startTime":1500.54,"endTime":1504.0,"body":"Yeah. You can definitely do it. You just have to find alternatives. Right."},{"speaker":"Muscle Deficient Vegan","startTime":1504.0,"endTime":1509.34,"body":"And soy is kind of tricky, actually, because they put that soy lecithin in a lot of things."},{"speaker":"Protein Deficient Vegan","startTime":1509.48,"endTime":1511.14,"body":"Yeah, a lot of packaged stuff."},{"speaker":"Muscle Deficient Vegan","startTime":1511.24,"endTime":1515.78,"body":"Yeah. So there are alternatives for actual protein sources, like vital wheat gluten."},{"speaker":"Muscle Deficient Vegan","startTime":1517.08,"endTime":1521.92,"body":"You can even get some protein from beans, lentils. You can do various forms"},{"speaker":"Muscle Deficient Vegan","startTime":1521.92,"endTime":1523.88,"body":"of, like, pea proteins, stuff like that."},{"speaker":"Muscle Deficient Vegan","startTime":1525.04,"endTime":1528.9,"body":"So there are definitely options out there. And as far as, like,"},{"speaker":"Muscle Deficient Vegan","startTime":1528.98,"endTime":1532.04,"body":"building meals around it, what do you think some of the best replacements are"},{"speaker":"Muscle Deficient Vegan","startTime":1532.04,"endTime":1534.64,"body":"for soy? Like, the best replacement is for a tofu, I guess."},{"speaker":"Protein Deficient Vegan","startTime":1534.96,"endTime":1539.74,"body":"Yeah. So, for tofu specifically, they actually make a lot of soy-free tofus"},{"speaker":"Protein Deficient Vegan","startTime":1539.74,"endTime":1541.76,"body":"that you can find in grocery stores even."},{"speaker":"Protein Deficient Vegan","startTime":1541.76,"endTime":1545.78,"body":"I've seen the fava bean one seems to be the most popular, and that one's,"},{"speaker":"Protein Deficient Vegan","startTime":1545.8,"endTime":1551.3,"body":"like, 90% protein. So, it's actually, like, almost twice as much protein on"},{"speaker":"Protein Deficient Vegan","startTime":1551.3,"endTime":1553.68,"body":"a calorie basis as, like, a soy tofu anyway."},{"speaker":"Protein Deficient Vegan","startTime":1553.92,"endTime":1556.66,"body":"So, like, a lot of people are eating the fava bean tofu—"},{"speaker":"Protein Deficient Vegan","startTime":1557.97,"endTime":1561.47,"body":"Even if they're not allergic to soy, because that one was so popular."},{"speaker":"Protein Deficient Vegan","startTime":1561.99,"endTime":1565.79,"body":"But they also make a pumpkin seed variety and a chickpea tofu."},{"speaker":"Protein Deficient Vegan","startTime":1567.03,"endTime":1573.51,"body":"But I think you can make your own tofu out of any bean or lentils and stuff at home."},{"speaker":"Muscle Deficient Vegan","startTime":1573.79,"endTime":1573.95,"body":"Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1574.83,"endTime":1579.53,"body":"And then for TBP, TBP is another big protein source that comes from soy,"},{"speaker":"Protein Deficient Vegan","startTime":1579.63,"endTime":1582.51,"body":"but they make a TPP, textured pea protein."},{"speaker":"Muscle Deficient Vegan","startTime":1582.71,"endTime":1583.43,"body":"I forgot about that one, yeah."},{"speaker":"Protein Deficient Vegan","startTime":1583.59,"endTime":1586.67,"body":"Yeah, and you can pretty much use it exactly the same way."},{"speaker":"Muscle Deficient Vegan","startTime":1586.67,"endTime":1589.49,"body":"Yeah, that's probably a real good go-to. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1589.61,"endTime":1592.27,"body":"And then also, if you look at, we were talking about Forks Over Knives earlier,"},{"speaker":"Muscle Deficient Vegan","startTime":1592.41,"endTime":1596.23,"body":"if you look at, like, whole food plant-based communities and stuff,"},{"speaker":"Muscle Deficient Vegan","startTime":1596.37,"endTime":1598.45,"body":"they don't tend to use a lot of soy anyway."},{"speaker":"Muscle Deficient Vegan","startTime":1598.61,"endTime":1601.59,"body":"They minimize tofu to a certain extent. Yeah. So maybe you can get some ideas"},{"speaker":"Muscle Deficient Vegan","startTime":1601.59,"endTime":1603.83,"body":"on, you know, what to eat there, and that's totally vegan."},{"speaker":"Muscle Deficient Vegan","startTime":1604.09,"endTime":1608.33,"body":"Yeah. It's going to be, spoiler alert, it's going to be beans and lentils for the most part. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1609.25,"endTime":1612.85,"body":"And then the other one is like edamame puffs, which I use a lot in recipes."},{"speaker":"Protein Deficient Vegan","startTime":1613.15,"endTime":1618.51,"body":"They actually make a pea protein puff that has like similar macros and can be used the same way. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1618.79,"endTime":1622.93,"body":"So a lot of pea swap-ins for soy-based products coming out. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1624.17,"endTime":1627.69,"body":"Yeah. So, I mean, it's definitely something you'll have to plan around,"},{"speaker":"Muscle Deficient Vegan","startTime":1627.69,"endTime":1632.09,"body":"but you can certainly be a vegan without eating soy, especially if you don't"},{"speaker":"Muscle Deficient Vegan","startTime":1632.09,"endTime":1634.73,"body":"necessarily care about protein all that much. It's going to be pretty easy."},{"speaker":"Protein Deficient Vegan","startTime":1635.01,"endTime":1640.57,"body":"Yeah. And the other thing that I like about having like TPP and like pea protein"},{"speaker":"Protein Deficient Vegan","startTime":1640.57,"endTime":1645.29,"body":"puffs and various non-soy tofus is that it makes substituting ingredients in"},{"speaker":"Protein Deficient Vegan","startTime":1645.29,"endTime":1647.65,"body":"a recipe to make it soy-free really easy."},{"speaker":"Muscle Deficient Vegan","startTime":1647.99,"endTime":1649.93,"body":"Yeah. It's pretty much the same thing."},{"speaker":"Protein Deficient Vegan","startTime":1650.15,"endTime":1654.77,"body":"Yeah. Like pretty easy swaps. If you are soy-free and need some high protein"},{"speaker":"Protein Deficient Vegan","startTime":1654.77,"endTime":1660.59,"body":"recipes, I have a soy-free tag and a soy-free option tag on the Protein Efficient Vegan website."},{"speaker":"Protein Deficient Vegan","startTime":1661.11,"endTime":1664.97,"body":"So it makes it easy to find things for your soy-free needs."},{"speaker":"Muscle Deficient Vegan","startTime":1664.97,"endTime":1668.75,"body":"Also, in your protein database, you have a soy-free button. I do. Yeah."},{"speaker":"Protein Deficient Vegan","startTime":1668.91,"endTime":1672.89,"body":"Yeah, maybe you can find some new soy-free options for protein sources."},{"speaker":"Protein Deficient Vegan","startTime":1674.74,"endTime":1676.72,"body":"So, yeah, definitely can be vegan and soy-free."},{"speaker":"Muscle Deficient Vegan","startTime":1676.9,"endTime":1679.0,"body":"There you go. You heard it here first."},{"speaker":"Protein Deficient Vegan","startTime":1679.4,"endTime":1682.9,"body":"It might be harder at restaurants is my only thought."},{"speaker":"Muscle Deficient Vegan","startTime":1683.1,"endTime":1685.52,"body":"That'd be tricky. You probably just have to say no. Well, I don't know."},{"speaker":"Muscle Deficient Vegan","startTime":1685.6,"endTime":1687.36,"body":"You'd have to probably ask what they use in everything."},{"speaker":"Protein Deficient Vegan","startTime":1687.8,"endTime":1694.0,"body":"Yeah. I think especially the soy sauce is used a lot in various vegan foods."},{"speaker":"Muscle Deficient Vegan","startTime":1694.94,"endTime":1698.2,"body":"You know what's funny is for a long time, I don't know why, but I'd never thought"},{"speaker":"Muscle Deficient Vegan","startTime":1698.2,"endTime":1702.44,"body":"of soy sauce as actually having soy in it. That sounds pretty stupid."},{"speaker":"Muscle Deficient Vegan","startTime":1704.76,"endTime":1707.16,"body":"But I just thought it was, I don't know what I thought it was."},{"speaker":"Protein Deficient Vegan","startTime":1707.3,"endTime":1708.86,"body":"Yeah. So does soy milk."},{"speaker":"Muscle Deficient Vegan","startTime":1709.16,"endTime":1710.0,"body":"That makes sense."},{"speaker":"Protein Deficient Vegan","startTime":1711.08,"endTime":1712.18,"body":"And miso paste."},{"speaker":"Muscle Deficient Vegan","startTime":1712.36,"endTime":1714.26,"body":"Because I know you can milk soy."},{"speaker":"Protein Deficient Vegan","startTime":1714.8,"endTime":1718.12,"body":"Yeah. Soybeans have nipples, so you can milk those."},{"speaker":"Muscle Deficient Vegan","startTime":1718.18,"endTime":1720.52,"body":"So that made sense to me, right. Anyway."},{"speaker":"Protein Deficient Vegan","startTime":1721.18,"endTime":1725.46,"body":"But yeah, I do think eating out could be trickier. But I think if you're doing"},{"speaker":"Protein Deficient Vegan","startTime":1725.46,"endTime":1729.24,"body":"that, you'd probably just look at the menu ahead of time and hopefully be able to find some options."},{"speaker":"Muscle Deficient Vegan","startTime":1729.52,"endTime":1733.14,"body":"There you go. It seems like a lot of restaurants lean into seitan more than"},{"speaker":"Muscle Deficient Vegan","startTime":1733.14,"endTime":1734.76,"body":"they do soy options these days."},{"speaker":"Muscle Deficient Vegan","startTime":1734.88,"endTime":1738.56,"body":"I'm always kind of excited to find soy options. Yeah. But most of them do have some kind of seitan."},{"speaker":"Protein Deficient Vegan","startTime":1738.88,"endTime":1743.12,"body":"Or like Beyond or Impossible, which a lot of the meat alternatives that you'll"},{"speaker":"Protein Deficient Vegan","startTime":1743.12,"endTime":1746.82,"body":"find in the frozen food section are soy-free and sometimes even gluten-free. Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1747.2,"endTime":1748.2,"body":"Yeah. There you go."},{"speaker":"Protein Deficient Vegan","startTime":1748.4,"endTime":1748.58,"body":"Yeah."},{"speaker":"Muscle Deficient Vegan","startTime":1748.82,"endTime":1752.66,"body":"Lots of options. You just might have to hunt around for them a little bit. Cool."},{"speaker":"Muscle Deficient Vegan","startTime":1752.78,"endTime":1756.56,"body":"Well, I think that is it for this week. If you guys could rate and review us"},{"speaker":"Muscle Deficient Vegan","startTime":1756.56,"endTime":1759.44,"body":"on Spotify and Apple Podcasts, that helps us out a lot. Also,"},{"speaker":"Muscle Deficient Vegan","startTime":1759.56,"endTime":1761.7,"body":"you can leave comments on Spotify and YouTube."},{"speaker":"Muscle Deficient Vegan","startTime":1761.98,"endTime":1763.92,"body":"That's pretty cool. We like interacting with people there."},{"speaker":"Muscle Deficient Vegan","startTime":1764.54,"endTime":1767.92,"body":"And then we have the Deficient Vegans Discord server. If you want to come in"},{"speaker":"Muscle Deficient Vegan","startTime":1767.92,"endTime":1771.5,"body":"and hang out with our community and chat with us, we talk about a lot of different things in there."},{"speaker":"Muscle Deficient Vegan","startTime":1771.96,"endTime":1775.6,"body":"And you can find the link to the Discord in the show notes, as well as links"},{"speaker":"Muscle Deficient Vegan","startTime":1775.6,"endTime":1779.1,"body":"to our websites and our Instagrams, other social media, things like that."},{"speaker":"Muscle Deficient Vegan","startTime":1779.3,"endTime":1781.42,"body":"All right. You want to say bye? Bye, guys. Bye, everybody."}]}