New here trying to maintain weight and build muscle plant based

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Replies

  • Chieflrg
    Chieflrg Posts: 9,097 Member
    mmapags wrote: »
    ForecasterJason wrote: »
    Adding more healthy fats from sources like nuts and olive oil can help.

    How will healthy fats help maintain weight and build muscle??

    OP, what is your protein intake? In addition to a structured lifting program, as mentioned by psulemon, adequate protein intake is important for muscle building. Shoot for around .8 to 1 gram per lb of lean body mass.

    Actually when plant based, the protien level will have to be much higher than the standard recommendation. The leucine levels are very low when consuming plant based diet, therefore muscle synthesis is not nearly as optimal and more protien is needed.

  • mmapags
    mmapags Posts: 8,934 Member
    Chieflrg wrote: »
    mmapags wrote: »
    ForecasterJason wrote: »
    Adding more healthy fats from sources like nuts and olive oil can help.

    How will healthy fats help maintain weight and build muscle??

    OP, what is your protein intake? In addition to a structured lifting program, as mentioned by psulemon, adequate protein intake is important for muscle building. Shoot for around .8 to 1 gram per lb of lean body mass.

    Actually when plant based, the protien level will have to be much higher than the standard recommendation. The leucine levels are very low when consuming plant based diet, therefore muscle synthesis is not nearly as optimal and more protien is needed.

    Ah, thanks for adding that. I wasn't aware of the increased need for protein for those eating a plant based diet. What is your recommendation?
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited December 2017
    mmapags wrote: »
    Chieflrg wrote: »
    mmapags wrote: »
    ForecasterJason wrote: »
    Adding more healthy fats from sources like nuts and olive oil can help.

    How will healthy fats help maintain weight and build muscle??

    OP, what is your protein intake? In addition to a structured lifting program, as mentioned by psulemon, adequate protein intake is important for muscle building. Shoot for around .8 to 1 gram per lb of lean body mass.

    Actually when plant based, the protien level will have to be much higher than the standard recommendation. The leucine levels are very low when consuming plant based diet, therefore muscle synthesis is not nearly as optimal and more protien is needed.

    Ah, thanks for adding that. I wasn't aware of the increased need for protein for those eating a plant based diet. What is your recommendation?

    It's depends on the type of protien a vegan consumes. Which is why it's more difficult for vegans to add muscle without alot of fat since calories must be kept in check to a degree as well.

    A catch all for luecine is 3 grams per meal. Meaning one could have less, but it might not be enough to produce muscle synthesis in some cases(less male, advanced age, autoimmune disease, vegan, etc).

    100 grams of roasted soybean will net more than enough(3.2g).

    100 grams of pumpkin seeds=2.4g.

    100 grams of peanut=1.8g.

    100 grams of cooked white beans=.07g

    You can see that soybean>white beans. So depending on what food is consumed, the adequate protien can float compared to someone who is carnivores where protien sources with leucine is much more easily aquired.

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