On a diet but dont want to lose muscle what protien supplements should i take?
I know nothing about protien!! im a vegan and have been a vegetarian for over a year and now Im on a vegan diet, in response to my last question somebody said that my diet is eating muscle not fat so should i be taking protein supplements to prevent that? is so which ones?
When your body starts eating away at muscle it is referred to as ketosis. It simply means you are not consuming a high enough level of protein. Since you are a vegan my only suggestion would be Soy Protein, which can be found at just about every major food store and general health store. Although Soy Protein is not as efficient as Whey Protein it will help while maintaing your vegan lifestyle. I’d recommend a Vanilla flavor along with some fruits and yogurt in a blender, tastes great =)
September 28th, 2009 at 3:39 pm
When your body starts eating away at muscle it is referred to as ketosis. It simply means you are not consuming a high enough level of protein. Since you are a vegan my only suggestion would be Soy Protein, which can be found at just about every major food store and general health store. Although Soy Protein is not as efficient as Whey Protein it will help while maintaing your vegan lifestyle. I’d recommend a Vanilla flavor along with some fruits and yogurt in a blender, tastes great =)
References :
ACE Certified Personal Trainer
B.S. in Sports Nutrition
September 28th, 2009 at 4:13 pm
Do the smart thing eat turkey. It has B vitamins, a good source of protein, low in fat and is good to eat. Butterball has a small turkey. You are what you eat, eat something small be somebody small.
References :
September 28th, 2009 at 4:50 pm
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References :
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September 28th, 2009 at 5:01 pm
There’s a lot of misunderstandings out there (however well-intentioned people may be) regarding dieting. One thing to keep in mind are these things:
1. Make sure you get adequate protein (and yes, you can get adequate protein from a vegan diet).
You just need to be more conscientious and aware about what you’re eating. You’ll need to be sure that you’re eating balanced. A very easy way to do this is by tracking your foods in something like DietPower [1] (Windows only), CalorieKing [2] (Windows or Mac), or FitDay [3] (online free tracker). In addition, a recent study shows that those who track their food intake tend to lose twice as much weight, possibly just because of the awareness of the foods they are taking in [4].
2. Make sure resistance (strength) exercises are an important part of your routine.
It’s not necessarily the protein, but it’s the resistance exercise that makes a difference in what type of mass (lean or fat) people lose. There’s MANY studies to document this, such as:
a) Resistance training in post-menopausal women significantly inhibited lean body mass loss and maintained their resting heart rate [5].
b) My favorite study is this one: They compare groups of people consuming an 800 calorie liquid diet (which unless medically supervised people DO NOT recommend doing). One group is doing resistance training, the other is doing aerobic training. The resistance training lost much greater amounts than the aerobic only. This article is a great read in the "discussion" section, as it mentions that protein helps mildly in type of mass (lean or fat) lost, but it’s the resistance training that REALLY makes a large difference in the type of mass loss. [7]
Make sure you perform resistance exercise 3-4 times a week, and don’t do resistance exercises two days in a row. Always have a day in between resistance workouts, as the resistance workout breaks down your muscle and it needs a day of "rest" (you can still do aerobics) to repair the muscle. You could, however, do resistance training one day after the other, as long as you weren’t working the same muscles.
So in summary:
(1) Get adequate protein in your diet (15-30% of your calories)
(2) Track your intake
(3) Get resistance exercise in a few times a week, make sure not to work the same muscles two days in a row.
Good luck!
References :
[1] Diet Power: http://www.dietpower.com/
[2] CalorieKing Nutrition and Exercise Manager: http://www.calorieking.com/software/
[3] FitDay: http://www.fitday.com/
[4] "Keep a Food Diary, Lose Twice as Much Weight": http://www.washingtonpost.com/wp-dyn/content/article/2008/07/08/AR2008070800992.html
[5] "Resistive training increases fat-free mass and maintains RMR despite weight loss in postmenopausal women" by Authors A. S. Ryan, R. E. Pratley, D. Elahi and A. P. Goldberg. Link: http://jap.physiology.org/cgi/content/abstract/79/3/818
[6] "Influence of exercise training on physiological and performance changes with weight loss in men." link: http://www.acsm-msse.org/pt/re/msse/abstract.00005768-199909000-00014.htm;jsessionid=Jy8fqv0HyDY325t9qpPGBhDxGBLyhkMwDDQH2npTxMhJjzZsFZqX!1329102805!181195628!8091!-1
[7] "Effects of Resistance vs. Aerobic Training Combined With an 800 Calorie Liquid Diet on Lean Body Mass and Resting Metabolic Rate" link: http://www.jacn.org/cgi/content/full/18/2/115