Registered Dietitian, Debbie James, helps answer a reader’s question about how to divvy up her protein intake for lean weight gain.
Do you have any advice on vegan meal planning for someone trying to gain weight by working out and lifting, and no cardio?
– Dalila M.
Vegan guidelines for athletes work for building mass, too. Be sure to keep your calories up and pay attention to your pre-workout snack and recovery nutrition. See our articles Fuel your Workouts to Maximize Your Results and Eat Like This to Help Maximize your Recovery and Results for tips on eating to support your workouts.
You can consume 1.4-2.0 gm protein per kilogram body weight (recommended by the International Society of Sports Nutrition) from a diet rich in soy, beans, lentils, grains, nuts, vegetables and complemented by vegan protein powders.
While hundreds of vegan meal planning websites exist, look for those with .edu or .org extensions for advice without product sales. I like the Physicians Committee for Responsible Medicine’s “21-Day Vegan Kickstart” with complete recipes and the Vegetarian Resource Group’s articles for athletes and teens on topics like vegan weightlifting and gaining weight.
For more personalized meal planning, consider seeking assistance from a registered dietitian nutritionist. You can find one at http://www.eatright.org/find-an-expert.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.