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| Forums: January 2010 Kickstart Forum Archive: Eating vegan and weight training? | |||
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| amynyc
Joined: 12/28/09 Posts: 15 |
Eating vegan and weight training? Posted Sunday, January 17, 2010 at 11:39 AM I'm trying to really tone up and I've been weight training with a personal trainer and she keeps telling me with a vegan diet I'm taking in too many carbs and I'm not going to see the definition I want unless I cut back on carbs and do more protein. I added some hemp protein powder into my day but when i do too much of that or soyprotein powders I get constipated. I'm 5"4" and 106 pounds so i don't need to lose weight just want muscle definition. I keep a close watch on my portion sizes and only do 3/4 cup grain at a meal. Any suggestions? I'm afraid to keep cutting carbs as my weight falls fast. |
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LaniMuelrath
 Location: California Posts: 557 |
RE: Eating vegan and weight training? Posted Sunday, January 17, 2010 at 12:11 PM Amynyc, This fitness myth is still so prevalent, I'm guessing it will take bunches more time to clear the cobwebs away. The eat-muscle-to-make-muscle thinking abounds in the fitness world and has taken on a life of its own. It seems to be self-perpetuating and the marketing of protein supplements, bars and shakes, plus the drive of food lobbies to up our protein intake all trickle down to the gym level. But I'm guessing you know all this! Still, it can be daunting when you're out there, feeling like a lone wolf and everyone else is telling you to pound down the protein, right? The best thing to do is, first, ask the question and seek support as you did. Then, continue to read, read, read to clarify for yourself and help you with being confident in your choices. Real quick, here is a whole fleet of articles by Dr. John McDougall regarding protein and clarifications: http://drmcdougall.com/med_hot_protein.html Sufficient protein is essential for all bodily functions, but a well balanced and rich plant-strong diet will do the trick. You need enough calories to build muscle, and you need to challenge the muscle - really challenge it - to get it to grow. That is the groundwork of building muscle. I know that others will come along with links to support, articles, and other reinforcements! I'm on the way out the door so limited time right now BUT wanted to offer encouragement and get you going right away. Cheers! Lani Muelrath, M.A. CGFI, CPBN
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Wild4Stars
 Location: Florida Posts: 832 |
RE: Eating vegan and weight training? Posted Sunday, January 17, 2010 at 2:24 PM I have a friend who thinks my diet is WAY short of protein. Her personal trainer told her she needs to have 1 gram of protein for every pound of body weight, per day. She is 180 pounds, trying to lose weight! Do you know how much food she would have to eat to get 180 grams of protein per day? NO WAY she could lose weight. NO WAY!! I even figured out for her how many lean chicken breasts she would have to eat a day to get that much protein, the calories involved if that was all she ate. BUT, she won't believe me, she pays this personal trainer $70 per hour so she MUST know what she's talking about, she's an expert! She thinks she's not getting in better shape because she's not getting enough protein. It makes me want to scream!! Vikki ~ Wild4Stars@gmail.com |
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| shanna
Joined: 12/30/09 Posts: 287 |
RE: Eating vegan and weight training? Posted Sunday, January 17, 2010 at 2:37 PM Wow, 180 grams of protein is higher than any recommendation I've ever heard and would be really hard on your kidneys, wouldn't it? Not to mention the calories, as you say. That just seems irresponsible. I had a trainer once--a real old-school bodybuilder type. He was great as far as getting me into strength training and I learned a lot from him. But his idea of nutrition was protein paste, power bars, and electrolyte drinks during the week and then a giant meat pizza or a steak and fries dinner on his "rest day." I don't think the guy ever ate a vegetable that was not tomato sauce or french fries. He looked fit on the outside (though he actually looked older than he was), but I'm betting his insides were not so healthy. |
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| manxie
Joined: 01/01/10 Posts: 16 |
RE: Eating vegan and weight training? Posted Sunday, January 17, 2010 at 4:41 PM amynyc-- your trainer needs to look-up Mr. Cheeke at http://robertcheeke.com/ |
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dollgirl
 Location: Los Angeles Posts: 131 |
RE: Eating vegan and weight training? Posted Sunday, January 17, 2010 at 7:06 PM Man oh Man I had a trainer for 8 months a couple of years back. Completely frowned upon my being vegetarian. I ended up giving in and buying all the stuff suggested and worked out 6 days a week. I got a little definition and gained a lot of weight and was sick all the time. After that I had a trainer tell me the problem I was having was I need to eat raw milk and raw cheese etc. I felt like complete crap and didn't look any better. Funny thing I just started working with the weights and machines again after a few years and am dropping weight and seeing the beginning of some nice definition in my arms and legs. I think, especially at gyms many of these trainers are given little information about real nutrition and different options and it is easier for them to just repeat the lots of meat protein = muscle myth. It also helps them sell their products which makes them commission. Not all trainers, but many.
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smday
 Location: Kansas City Posts: 52 |
RE: Eating vegan and weight training? Posted Sunday, January 17, 2010 at 7:32 PM Even Bob Harper, one of the 21-Day Vegan Kickstart celebrities has this one horribly wrong. I just finished his new book "Are You Ready" and he is recommending an incredible 30% of calories from protein and another incredible 30% of calories from fat with only 40% from carbs. So even this program recruited a celebrity trainer out of touch with a healthy diet. Lani, you are right that this one will die hard while such high profile trainers recommend packing on the protein. Thanks, Lani, for getting this one right. |
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| amynyc
Joined: 12/28/09 Posts: 15 |
RE: Eating vegan and weight training? Posted Sunday, January 17, 2010 at 7:44 PM The trainers keep telling me to cut down on carbs that a vegan diet has lots of carbs but I've noticed I'm constipated all the time lately, even since goin g back to no meat and dairy I'm still constipated. |
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janicestanger
 Location: San Diego Posts: 26 |
RE: Eating vegan and weight training? Posted Sunday, January 17, 2010 at 8:37 PM The idea you can build muscle by eating muscle is based on magical thinking, not fact. Animal protein can trigger inflammation throughout the body. In this inflammatory state, growth factors don't work well and it becomes harder to build muscle and bone both. All essential amino acids are made by plants. No animal can manufacture a single essential amino acid because too much energy is needed to do this. Plants can, because they get their energy from the sun. Animal protein is nothing but recycled plant protein. If you eat a diet based on varied whole plant foods, you don't need to dissect your food into carbs, fats, and proteins anyway. Whole foods have what you need.
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| dunkster
Joined: 01/05/10 Posts: 24 |
RE: Eating vegan and weight training? Posted Sunday, January 17, 2010 at 10:04 PM Trainers who push supplements usually work for the big gyms and my guess is they are told it is part of their job. A good trainer would work with your diet. Not sure on the vegan, but definitely vegetarian. |
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| dollgirl
Location: Los Angeles Posts: 131 |
RE: Eating vegan and weight training? Posted Sunday, January 17, 2010 at 10:16 PM dunkster wrote: Trainers who push supplements usually work for the big gyms and my guess is they are told it is part of their job. A good trainer would work with your diet. Not sure on the vegan, but definitely vegetarian. Spot on in my experience at least. amynyc - try upping your fiber and greens and hopefully that will help with the constipation.
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| dunkster
Joined: 01/05/10 Posts: 24 |
RE: Eating vegan and weight training? Posted Sunday, January 17, 2010 at 10:20 PM Oh, and want to add and a good trainer who can't work with your diet, would recommend you to a nutritionist. Most private trainers know a handful of nutrionists. |
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| lbw
Joined: 01/18/10 Posts: 1 |
RE: Eating vegan and weight training? Posted Monday, January 18, 2010 at 10:15 AM As a vegan personal trainer with with a Masters degree in Human Performance, and working on my doctorate, I am absolutely cringing reading the experiences some of you have had with trainers and their recommendations. The amount of protein typically recommended for the average population is around 1g protein per KILOGRAM bodyweight (1lb=.45kg, so the 180lb person would need around 82g protein). Keep in mind that most of the studies that support this were done on young, active, healthy men. Also keep in mind that in general, athletes who require the most protein in their diet are endurance athletes, not weightlifters. The individual who recommended finding a nutritionist is spot on. Most trainers, myself included, are not educated enough (or legally allowed) to give specific diets to their clients. |
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| Wild4Stars
Location: Florida Posts: 832 |
RE: Eating vegan and weight training? Posted Monday, January 18, 2010 at 10:40 AM lbw ~ Thanks for the input. Although 82 grams still sounds high to me (she's 58 yo and mostly sedentary) it's a lot closer to reasonable than 180 !! Vikki ~ Wild4Stars@gmail.com |
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| Kauai2010
Joined: 01/01/10 Posts: 15 |
RE: Eating vegan and weight training? Posted Wednesday, January 20, 2010 at 2:05 PM I have just seen a nutritionist who is willing to work with my mostly vegan diet. I've been told that trainers are not qualified to give out nutition advice, and I would believe that. A year ago, I was working out hours per day at a gym where the trainers seemed to give everyone the same one-size-fits-all advice. I took on one free workout and was sick afterward. All I could think of a relative who felt well on a vegetarian diet being talked into eating chicken because the trainer said it was essential. Her health seemed to get worse and worse after that point. She said he told her that tofu had too much fat in it so she had to eat chicken. I still struggle to figure out calories and food plans against a workout plan. That is one reason I wanted to consult a nutritionist who also was a certified trainer. |
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