A casual exerciser, on the other hand, needs 0. 5 to 0. 9 grams (0. 02 to 0. 03 oz) per kilogram of protein per day. So the same 120 pound person would need 27. 2 to 49 grams (1 to 2 oz) of protein per day. People who lift professionally have even higher protein needs. Always talk to your doctor or dietitian about the right amount of protein for you per day. It may be tempting to eat large amounts of protein to build muscle. However, your body does not need the extra protein. That is, it takes any extra protein and stores it as fat, which means that taking in more protein does not help you achieve your goal.
Be sure that your calories aren’t coming solely from carbohydrates. This is very hard with a vegan diet as so many foods that vegans lean towards are carbohydrate-heavy.
For instance, wheat and rice do not have as much lysine, one amino acid, as other vegetable proteins, such as beans and peas. Where wheat and rice shine, though, is in methionine, another amino acid, which beans and peas do not have as much of. The point is to balance different types of vegetable proteins, such as eating both grains and legumes some time during the day, to make sure you are getting the needed amino acids. Nut proteins can also help you balance your amino acids. [4] X Research source
A cup of beans has as much as 15 grams of protein.
The government recommends you get 1,000 milligrams of calcium per day. A cup of raw kale has 137 milligrams of calcium. [6] X Research source
In the same vein, it’s important to get enough iron in your diet to keep you from being anemic. Iron is in peas and lentils, as well as dark, leafy greens. One of the best ways to get both iron and vitamin B-12 is through enriched cereals. [8] X Research source You’ll also find vitamin B-12 in nutritional yeast. [9] X Trustworthy Source EatRight. org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source The government recommends you get 6 micrograms of vitamin B-12 daily and 18 milligrams of iron per day. Most enriched cereals more than cover your vitamin B-12 needs in a single serving, some having as much as 28 micrograms per serving. Read the labels to make sure you are getting enough. [10] X Research source A cup of lentils (already cooked) will provide you with 37 percent of your daily value of iron. [11] X Research source
Beans, enriched cereals, and pumpkin seeds are a great way to get enough zinc in your diet. You should get at least 15 milligrams of zinc per day. To put this amount in perspective, you get 2. 57 milligrams of zinc from 1/4 of cup of pumpkin seeds. After testing your zinc blood levels, you may find that a zinc supplement would benefit you.
For vegans, the best sources of omega-3 fatty acids are flaxseed, walnuts, and soybeans. Certain oils are also good sources, such as canola and soy. [13] X Research source The American Heart Association recommends eating sources of omega-3 fatty acids at least twice a week. [14] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
In fact, the vegan diet may better sustain this type of workout method, rather than a long daily workout, as it allows more time for recovery. [16] X Research source Most gyms have dumbbells, but barbells might be a little harder to find. [17] X Expert Source Laila AjaniFitness Trainer Expert Interview. 31 October 2019. Focus on doing a smaller number rep at a higher weight level. You could also try microloading, where you increase your weight level in small increments, like 1⁄2 to 2 lb (0. 23 to 0. 91 kg). Barbells work better for this, since dumbbells usually jump up in 2 to 5 lb (0. 91 to 2. 27 kg) increments. [18] X Expert Source Laila AjaniFitness Trainer Expert Interview. 31 October 2019.
One exercise you could try for your front upper body is the barbell bench press. Lay down with your back to a bench. Lift the barbell up over your body with your arms almost locked. Have someone spot for you if you haven’t done this exercise before. Lower the bar towards your chest, and then hold it for a brief second. Extend your arms back up, lifting the bar. Breathe in as you bring it back down, and breath out as you push it back up. Repeat 6 to 8 times until you begin to feel the strain, then set the bar up to take a short break. [20] X Research source For your back and biceps, try a wide-grip lat pulldown. Once sitting on the bench, make sure your knees are up against the knee bar. Grab the bar from above. Push your chest out, and lean back a little. Pull the bar down using only your arms. Breathe out as you slowly bring the bar back up. Breathe in as you pull it back down. Repeat until you feel it in your muscles, and then take a break. [21] X Research source For your legs, use a barbell squat. With the barbell at the correct height on a rack, center the bar on the back of your neck across your shoulders. Move away from the rack with the barbell on your shoulders with your feet shoulder-width apart. Squat down with the barbell still on your shoulders, as if you are sitting in a chair. Breathe in as you squat down. Try to keep your back straight. You should stop lowering yourself once your thighs are parallel to the floor. Breathe out and push yourself back up. Repeat 6 to 8 times, then place the barbell back on the rack for a break. [22] X Research source
Your trainer will work with you to learn techniques such as warming up (doing 5 minutes of aerobic exercise before lifting), keeping your body in proper alignment, increasing the weight you lift slowly, and learning to breathe properly while lifting. [25] X Research source
Don’t automatically switch to a higher weight. You don’t want to strain your muscles by adding on too much weight too quickly. [27] X Research source
