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| From: | CK (d14-69-246-138.try.wideopenwest.com)
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| Subject: | Re: Putting on muscle mass |
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Date: | August 30, 2005 at 1:07 am PST |
In Reply to: Putting on muscle mass posted by Cynthia F on August 5, 2005 at 6:57 am:
I find myself having the same problem...From my expereince having a high protien/low calorie protein bar between breakfast-lunch and lunch-dinner help. In addition, having 2-3 protein shakes during the day help as well as one after working out aid the protein count go up. I have also found that a 1/2 cup of fat free cottage cheese on a salad rather than cheese works well. Otherwise try it with some fresh fruit.
Soy is also a good source of protein...and non dairy for those semi- lactose intollerant people out there. I find that marinating it in some fat-free italian dressing and sprinkling it over a salad is a simple way of incorporating into your diet...also try making it scrambled-just as you would a scrambled egg-by crumbling the tofu before hand.
I think for building muscle mass 0.8-1.0 g protein/lb. body wt. is advised. Doing the math and calculating your daily requirement may help you get started on the right foot in developing a diet that works for you.
I few words of caution: I have found that in finding veg. foods high in protein and low in fat that sodium becomes the silent preditor. Careful not eat too many foods high in sodium as this may lead to cardiovascular problems in the future.
I know these are general suggestions, but it's an area I'm still struggling with...
If anybody else has some suggestions or some high protein AND low fat recipes please share...
Thanks
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