The Vegetarian Diet

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Can you build muscle, train hard, and actually perform on a vegetarian diet? Do plant-based eaters need more protein? Is iron deficiency a real concern or just wellness industry noise? This week, Zoë and Kylee dig into what the research actually says about vegetarian diets for athletes and active people, no Game Changers propaganda, no carnivore fear-mongering, just science.

Turns out vegetarian athletes do need about 20-30% more protein than omnivores to achieve the same muscle protein synthesis. Kylee explains why leucine matters, what PDCAAS scores actually mean, and which plant proteins are worth prioritizing (and which ones are working against you). Then Zoë gets quizzed on iron, B12, zinc, omega-3s, and protein combining in a game called Truth or Deficit, and her performance is, frankly, embarrassing for someone who's been vegetarian since age 17.

They also talk about something that doesn't get discussed enough: the research linking vegetarianism and disordered eating. Studies show plant-based eaters are about twice as likely to report orthorexic symptoms as omnivores, and Zoë gets honest about her own history using veganism as eating disorder cover.

Plus: 2,500 years of people being unhinged about dietary purity, including Pythagoras possibly getting murdered because he refused to walk through a bean field, the anti-masturbation origins of graham crackers, and how "you are what you eat" thinking has been claimed by feminist abolitionists and literal Nazis alike. The plants aren't the problem. The purity logic might be.

Vegetarian diets can absolutely support your training and your health. They just require more planning, more attention to a few key nutrients, and an honest conversation with yourself about why you're doing it.

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