Diet while recovering.

Causalien

So I have to take 1 month off from weight training due to wrist injuries.

What are some suggestions on a diet without losing muscles? Do i just eat protein heavy meals at maintenance? Or will keto be possible on maintenance?

sardelsa

Personally, if your goals are to retain muscle, I would not diet during this time. Eating at maintenance with adequate protein will give you the best chance, and yes you might lose some muscle and definitely strength but once you start training again it won't be difficult to get back. Do you normally eat keto? If that is your preferred way of eating just make sure you get enough protein and you are hitting your calorie goals and not in a deficit.

Causalien

Thanks. I wasn't on keto but very close to it due to currently in a country where it's impossible to find the food necessary to go on keto. About 100 grams of carbs a day.

psuLemon

Definitely eat closer or at maintenance and put protein up there. When you are injured and recovering, protein needs are a bit higher. Probably keep it around 1g or a bit higher.

If you can, I would still work on some legs. Not much, but could help promote sustainment.

Causalien

Ya I read somewhere that to maintain weight and muscle, proteins consumption needs to be 2.3 ~ 3x grams your weight in kg.

Which brings the protein consumption need to >200g per day. Seems impossible as that's vlose to 50% protein.

wanderingarcher

Protein comes from more than just animal products. Do some research on vegan bodybuilding for more ideas to up your protein across the board.