i work out probably about 3 times a week, and different muscle groups every session. i would like to work some of my muscles twice a week, but my muscles still ache from the previous workout. currently i’m taking just protein powder. are there any other supplements that i could take to reduce the recovery time and make my muscle heal faster? thanks
i have a very good diet, about 2500 calroies on workout days, and 2000 on rest days. my shakes also consist of both protein, and maltodextrin carbohydrate
I’m a vegan and I’m trying to build muscle. I’ve been taking soya protein powder to get extra protein but I’ve been advised to take weight gain supplements too (or a protein+weight gain combination supplement).
But I can’t seem to find any that are suitable for vegans – does anyone know where I can get some?
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There’s more to recovery than that. You have to eat a surplus of calories to fuel your muscles; if you eat too few calories throughout the day where do you think your muscles will get fuel from?
You also have to eat the right things at the right time.
A post workout drink can be used in addition to these things, usually carbs and protein in a given ratio.
For more info check my blog.
Food. If you have a medical condition forcing you to be vegan then your GP or nutritionist will have advice.
If you’re vegan from choice then accept the consequences of malnutrition
Well, as a vegan you can’t eat milk, fish, meat, eggs, or dairy. These are all the best sources of complete protein. You can’t use any whey protein powder or egg and milk protein. Soy protein is inferior to animal proteins. Trying to build muscle as a vegan is next to impossible. If you are just starting to work out you can build some muscle on a vegan diet, but only up to a certain point. To really build muscle you need to take in 1 1/2 to 2 times your bodyweight in grams of protein. So if you weigh 150 pounds you should be taking in from 225 to 300 grams of top quality protein a day. Good luck trying to do that on a vegan diet. Oh, and to those who say “you don’t need that much protein”, yes you do if you want to build muscle. A normal person doesn’t need that much but a bodybuilder does. Check out the biological value of these proteins:
Product ~ Biological value
Whole egg 93.7
Milk 84.5
Fish 76.0
Beef 74.3
Soybeans 72.8
Rice, polished 64.0
Wheat, whole 64.0
Corn 60.0
Beans, dry 58.0
I just found a photo of a vegan bodybuilder. Are you sure you want to look like this?
http://16.media.tumblr.com/JPinF9tDymy05deda5tPzh4xo1_500.png
Try eating peanuts, they have tons of protein and fat.