Hello, Thanks for the add

shajo6t · April 2024

Hi, new here 61 year-old female vegan faster needs to gain muscle and body mass due to lack of protein and muscle tone. I need lots of help any recommendations please be kind. I’m down to 114 pounds and I have very little energy to do anything but get up and move. I do take supplements, but I do need some type of protein and I am so weak. I need help.

Nova · April 2024

Hello and welcome to the community!!

There are some great threads created by our members, stickied to the top of each category that may be helpful. Just look for "Most Helpful Posts - whatever the category name is”.

For example:

You can also ask your questions in any category that interests you, read posts or questions made by other members, join a group, or add some friends.

Here are some frequently asked questions that may also be helpful: FAQ's

AnnPT77 · April 2024

You might like this group:

https://community.myfitnesspal.com/en/group/145477-herbivores-of-mfp

It's for vegans, vegetarians, and plant-centric omnivores.

The weight/muscle gainers tend to hang out in this part of the Community:

https://community.myfitnesspal.com/en/categories/goal-gaining-weight

This thread is helpful for identifying protein sources:

https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

You'll need to scroll past the mostly meaty/fishy things at the top of the linked spreadsheet, but you'll find plant sources of protein as you scroll down. (I'm vegetarian, found the thread helpful when I was starting out here.)

I joined MFP at 59, but with weight loss goals. I was already athletically active, and had been for a dozen years while obese. I'm now 68. I assume my name makes it obvious that I'm female.

You probably know this, but for mass and muscle gain, the key things will be strength training, a small calorie surplus (for gradual weight gain), and ample protein. That is more challenging for those of us who rely heavily or entirely on plant sources of protein, but it's possible. Whenever possible, choose complete proteins (in terms of essential amino acids, EAAs), and vary sources to try to compensate somewhat for any limiting amino acids.

This site is a reasonably sound, science-based source for information on vegan nutrition (unlike some of the very iffy vegan advocacy sites that distort the science to make converts).

https://veganhealth.org/

It has an article on strength training for vegans:

https://veganhealth.org/sports-nutrition/vegan-weightlifting/

There's a thread here on MFP with suggestions of strength training programs other MFP-ers have found helpful:

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Despite the title, it does include bodyweight programs that require little/no equipment, not just standard weight lifting programs.

I hope some of that may be helpful. Best wishes for success with your goals!

Hello, Thanks for the add

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