New here trying to maintain weight and build muscle plant based
sugarmama38
Posts: 10 Member
Plant based trying to maintain weight and build muscle
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Replies
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Adding more healthy fats from sources like nuts and olive oil can help.7
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Do you follow a stuctured lifting program?0
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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.1 -
Use Miracle Grow.3
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You might like to browse the recomp thread in the Maintaining Weight forum as it's a match for your goals.....
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p13 -
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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.
My protien intake is probably between 60 and 100 grams a day. I've been adding a lot of avocado, nuts and beans.0 -
ForecasterJason wrote: »Adding more healthy fats from sources like nuts and olive oil can help.
I've added lots of nuts, beans and avocado seems like a good start.0 -
sugarmama38 wrote: »
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
So that should be the priority. While protein is necessary and beneficial, training will drive the results.
Look at the link i posted. Find a program that is appropriate to your skill level and addresses your body image goals.2 -
sugarmama38 wrote: »ForecasterJason wrote: »Adding more healthy fats from sources like nuts and olive oil can help.
I've added lots of nuts, beans and avocado seems like a good start.
Replace some of those with protein sources.4 -
Agree with all of the above.http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
So that should be the priority. While protein is necessary and beneficial, training will drive the results.
Look at the link i posted. Find a program that is appropriate to your skill level and addresses your body image goals.
To clarify this a little, nuts have only slight amounts of protein and are mostly fats. Same with avocado. A whole avocado has only 2 grams of protein and 15 grams of fat on average. Neither are good protein sources. Beans are somewhat better.
Replace some of those with protein sources.I've added lots of nuts, beans and avocado seems like a good start.
Without knowing you weight and approximate body fat % it's hard to say if 60 to 100 grams is enough or not. I'd guess the higher end of that is better. But as psulemon pointed out, the training is the primary driver.3 -
I misread the part that she said she was trying to maintain weight, not gain.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.
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Agree with all of the above.http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
So that should be the priority. While protein is necessary and beneficial, training will drive the results.
Look at the link i posted. Find a program that is appropriate to your skill level and addresses your body image goals.
To clarify this a little, nuts have only slight amounts of protein and are mostly fats. Same with avocado. A whole avocado has only 2 grams of protein and 15 grams of fat on average. Neither are good protein sources. Beans are somewhat better.
Replace some of those with protein sources.I've added lots of nuts, beans and avocado seems like a good start.
Without knowing you weight and approximate body fat % it's hard to say if 60 to 100 grams is enough or not. I'd guess the higher end of that is better. But as psulemon pointed out, the training is the primary driver.
My weight is 130 not sure my body fat %. Do you have any good plant based protein suggestions? Thanks for the help!0 -
sugarmama38 wrote: »
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
So that should be the priority. While protein is necessary and beneficial, training will drive the results.
Look at the link i posted. Find a program that is appropriate to your skill level and addresses your body image goals.
Thanks for the link0 -
Uncle Google said these sites might help
http://nutritionstripped.com/10-plant-based-proteins-eating/
https://draxe.com/plant-based-protein-foods/
https://www.healthline.com/health/food-nutrition/plant-based-protein
Not sure if they are helpful but being a soy-allergic omnivore I still did some reading on plant-based proteins. I might be mistaken but some of the essential amino acids are under-represented in many plant-based proteins. This is why many of the plant-based protein powders use a mixed blend of proteins. There is also some discussion on digestibility of proteins.
Here is a decent paper, not some huckster selling there crap like the above could be doing. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
This table shows that soy is nearly as good as any of the animal-based proteins. Still there does appear to be some utilization issues when compared to animal proteins. All plant based proteins have this issue even if they have a good balance of amino like soy. The answer to this might be that vegans need to be more careful in protein selection and error a tad on the high side for macros. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/table/table001/
If you are going to use a soy powder here is a chart of the protein composition by volume. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/table/table003/
Going from your profile pic and name I am betting this might be of some interest also...
"Soy Benefits for Women
An additional focus of studies investigating soy supplementation has been on women’s health issues. It has been hypothesized that considering that isoflavones are considered phytoestrogens (exhibit estrogen- like effects and bind to estrogen receptors) they compete for estrogen receptor sites in breast tissue with endogenous estrogen, potentially reducing the risk for breast cancer risk (Wu et al. 1998). Still, the association between soy intake and breast cancer risk remains inconclusive. However, other studies have demonstrated positive effects of soy protein supplementation on maintaining bone mineral content (Ho et al., 2003) and reducing the severity of menopausal symptoms (Murkies et al., 1995)."
Now as a guy the idea of "exhibit estrogen- like effects" gives me a cold shower on soy. Good thing the *kitten* makes my throat swell like a balloon.
With that, the patch I was applying to a server is almost done. Thanks for giving me something to read up on while I waited. Hope it's not a bunch of crap but my first real look at plant proteins and their effectiveness. As I said I am an omnivore and will eat most things that won't kill me. Like Fugu in a few day
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At 130 and a guess of 25% BF (reasonable for a healthy woman), that would put your LBM (Lean Body Mass) at around 98 lbs. So, .8 grams of protein would be 78 grams. 78 to 100 is the range I'd shoot for. It looks like you've gotten some good input on plant based proteins. Better than I could give as I am a confirmed carnivore.
Glad to be one of those providing help.2 -
sugarmama38 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.
My protien intake is probably between 60 and 100 grams a day. I've been adding a lot of avocado, nuts and beans.
Eat more protein, hit maintenance calories and use a progressive lifting programme2 -
Uncle Google said these sites might help
http://nutritionstripped.com/10-plant-based-proteins-eating/
https://draxe.com/plant-based-protein-foods/
https://www.healthline.com/health/food-nutrition/plant-based-protein
Not sure if they are helpful but being a soy-allergic omnivore I still did some reading on plant-based proteins. I might be mistaken but some of the essential amino acids are under-represented in many plant-based proteins. This is why many of the plant-based protein powders use a mixed blend of proteins. There is also some discussion on digestibility of proteins.
Here is a decent paper, not some huckster selling there crap like the above could be doing. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
This table shows that soy is nearly as good as any of the animal-based proteins. Still there does appear to be some utilization issues when compared to animal proteins. All plant based proteins have this issue even if they have a good balance of amino like soy. The answer to this might be that vegans need to be more careful in protein selection and error a tad on the high side for macros. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/table/table001/
If you are going to use a soy powder here is a chart of the protein composition by volume. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/table/table003/
Going from your profile pic and name I am betting this might be of some interest also...
"Soy Benefits for Women
An additional focus of studies investigating soy supplementation has been on women’s health issues. It has been hypothesized that considering that isoflavones are considered phytoestrogens (exhibit estrogen- like effects and bind to estrogen receptors) they compete for estrogen receptor sites in breast tissue with endogenous estrogen, potentially reducing the risk for breast cancer risk (Wu et al. 1998). Still, the association between soy intake and breast cancer risk remains inconclusive. However, other studies have demonstrated positive effects of soy protein supplementation on maintaining bone mineral content (Ho et al., 2003) and reducing the severity of menopausal symptoms (Murkies et al., 1995)."
Now as a guy the idea of "exhibit estrogen- like effects" gives me a cold shower on soy. Good thing the *kitten* makes my throat swell like a balloon.
With that, the patch I was applying to a server is almost done. Thanks for giving me something to read up on while I waited. Hope it's not a bunch of crap but my first real look at plant proteins and their effectiveness. As I said I am an omnivore and will eat most things that won't kill me. Like Fugu in a few day
Thanks for the links and info it's much appreciated!0 -
trigden1991 wrote: »sugarmama38 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.
My protien intake is probably between 60 and 100 grams a day. I've been adding a lot of avocado, nuts and beans.
Eat more protein, hit maintenance calories and use a progressive lifting programme
Thank you!0 -
At 130 and a guess of 25% BF (reasonable for a healthy woman), that would put your LBM (Lean Body Mass) at around 98 lbs. So, .8 grams of protein would be 78 grams. 78 to 100 is the range I'd shoot for. It looks like you've gotten some good input on plant based proteins. Better than I could give as I am a confirmed carnivore.
Glad to be one of those providing help.
Thank you its much appreciated!0 -
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.
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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?0 -
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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