![]() I divide that by 4 meals per day = 32g of protein per meal. Here is my example: I weigh 177lbs (80kg) x 1.6g of protein per kg of body weight 80 x 1.6g = 128g of protein. It’s easy if you separate your daily macro goals into how much you need per meal. Set yourself a rough target and try to reach it, but don’t obsess. Many studies have shown that if your protein intake (and overall leucine intake) is sufficient (1.6g/kg of body weight), the source of the protein (plant vs animal) does not make a significant difference in the amount of muscle gains. Here are a few apps to help with this:Ī 1988 study found that bodybuilders required an amount of protein that was “only slightly greater than that for sedentary individuals”, recommending around 0.55g/lb or around 108g for the average male. As whole plant foods are higher in energizing complex carbs and prebiotic fiber and lower in unhealthy fats, it’s important to track your calories and make sure you’re hitting your nutritional targets. Whole food plant-based diets are nutrient-dense and generally higher in fiber (there’s zero fiber in animal foods), so your microbiome will thank you. Use a simple BMR calculator to find your basal metabolic rate (the calories you burn at rest), calculate your exercise and daily activities, and build from there.Īim for 10% more calories for steady weight gain and 10% less for healthy weight loss. So, if you have a few pounds to lose, reduce your calories if you want to gain weight, increase them. Numerous studies have shown that you can gain muscle while losing fat, provided you consume an adequate amount of protein and perform strength training. That was certainly the theory a generation ago, but modern science suggests otherwise. You bulk, you cut, and you achieve your goals. You eat a lot, put on fat and muscle, and then cut your calories and increase your cardio to lose fat. Plan Your CaloriesĮveryone knows how to build muscle. ![]() So, whether you’re a bodybuilder switching to a healthy plant-based diet or a hardcore herbivore looking to add more muscle, here are some tips for optimizing your macros. Learning the amounts of the macros in plant-based foods can take a little time, but once you track your favorite foods, you will know that a PB & Banana sandwich on Dave’s Killer Bread is 25g of protein and a bowl of oatmeal with pepitas and walnuts is 25g of protein. Meeting your protein requirements on a plant-based diet can be easy with proper planning. ![]() In 2023, not only is veganism accepted as a tool for improving health, strength, and muscle, but it has been embraced by countless bodybuilders, powerlifters, and athletes. A couple of decades ago, if you posted an article about vegan bodybuilding, you’d be hit with comments stating that it’s not possible to meet your protein needs on a plant-based diet.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |