vegan

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Resources

Animal liberation and direct action

Animal Liberation Press (ALF)
Wiki on Ethical Veganism
Wiki on the Animal Liberation Front
Wiki on Total Liberation
Different approaches to AL direct action
Earth First! manual and tactics
Support prisoners of conscience: Vegan Prisoners Support Group (UK)
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how much protein do I actually need if I am trying to gain muscle and what are good ways to get it? (lemmy.ml)

submitted 21 hours ago by sharkfucker420@lemmy.ml to c/vegan@hexbear.net

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I find a huge variation in daily recommended protein intake when I search online and it is quite frustrating. I am going to the gym regularly and trying to build muscle so this has recently become important to me as I don't want to accidentally have a protein deficiency. Currently I use a protein powder and eat a lot of beans and lentils. I usually get 60g at least and I get the full spectrum of amino acids from other parts of my diet. I just do not believe I need double this as is currently recommended by the US government.

Anyone have studies on this? Recommendations for bodybuilding while vegan?

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[–] queermunist@lemmy.ml 4 points 12 hours ago (1 children)

I don't think that's what it says?

It says 1.2 to 1.6 g/(kg·day) which can also be written as 1.2 to 1.6g/(2.2lbs·day) which then comes out to 0.5 to 0.7 g/(lb·day)

... I think, unless I really mangled that unit conversion.

[–] NewOldGuard@lemmy.ml 3 points 12 hours ago (1 children)

That is true but in the literature for athletes they do recommend higher levels especially during caloric deficits. That's where I get my range from, being 0.7 to 1 g/day for maximum muscle growth. Perhaps I'm too biased towards the specialized papers but i think my range is still representative

[–] queermunist@lemmy.ml 4 points 11 hours ago* (last edited 11 hours ago) (1 children)

Nice and easy round numbers like 1 g/(lb·day) set off warning alarms in my head, seems like a gimmick.

0.7 g/(lb·day) was in the link you gave, but was listed as the upper part of the range.

Also, "athlete" covers a lot of ground. Is someone lifting three days a week to build muscle an athlete?

[–] NewOldGuard@lemmy.ml 1 points 1 hour ago

I gave 3 links, and the one covering intensely trained athletes cutting mentioned 2.4 g/kg as being the upper end of what is generally recommended for athletes. Thats a little over 1 g/lb.