Eating for strength

[rachelmanija]

I finally hauled myself back to the gym today, after something like a year's absence. (I couldn't do anything for a while due to elbow RSI and a knee injury, and then slackerness became a habit.) I'm starting gentle and have clearly lost tons of strength and aerobic capability, but it should build back up if I keep at it.

Below cut, I seek advice on eating to build strength and muscle, and have details on my own body.



I have a slim/petite build (5'0", 110 lb), and it's always been difficult for me to build visible muscle, which is something I'd like to do. (I have a slightly easier time building strength.) I'm thinking of trying to adjust my diet to get the most gain out of my workouts.

What have you all found works well? Eat/drink some protein after working out? (I don't like eating right before.) Eat more protein in general? How much? Or is the emphasis on protein overrated, and I should be eating more of other stuff?

I hate smoothies (I'm okay with powdered whey drinks) and bananas. And liver. But otherwise, feel free to suggest specific foods.

Comments

[rydra_wong]

Rules of thumb advised by many folks: eat a good dose of protein in the hour immediately after a weights workout. Adding some carbs will help the protein be absorbed better (a little insulin spike here is a good thing, as it helps get the protein into muscle cells), and refuel muscle glycogen, thus supporting faster recovery.

You also want to make sure that you're getting enough protein overall in your diet (since muscle rebuilding goes on round the clock); rule of thumb from Stumptuous is 0.7-0.8 g of protein per pound of body weight, at least. And enough calories in general: your body won't build muscle if it's having to burn the protein for fuel.

Beyond that, it's entirely about what works for you. Some people like whey shakes because it's easy to throw a scoop of dry whey (and whatever else you fancy -- ETA: matcha powder is nice and makes a luminous green shake) into a shaker bottle and then just add water for a post-workout refuel, and whey is good quality protein and easily absorbed, but there's nothing inherently magically about it otherwise.

I accidentally invented cookie dough protein balls, which I continue to be very fond of -- they're useful if you need some carbs too, which I do when I'm climbing for a couple of hours. Also, tasty!

[roadrunnertwice]

I second your protein ball recipe; been using it and it's great. (It's extra nice when I'm running, because it's easy to carry, it's very energizing, and it gets me a little bit ahead on the amount of food I'll need when I get back.)

[rydra_wong]

\o/ Glad it's helpful.

[lyorn]

I have finally given in and got whey protein powder, because I'm mostly vegetarian and from milk and grain products alone I have a hard time to even get to the German Nutrition Society's recommendation of 0.8g Protein per kg bodyweight, although I try.

After a workout, I have porridge, a large latte or a hot cacao and just stir the (vanilla-flavoured) powder in. (A friend loves those Asian fake crab sticks which are made out of fish leftovers and are pretty much pure protein, if slightly suspicious. To add carbs, one might put them into rice balls.)

It is my impression that it is working, but I cannot be sure as I lack an identical twin to use as a control group ;-)

Also, what rydra_wong says: Be careful to eat enough in general.

[laurashapiro]

I have the same issue. I always eat protein + carbs after a workout (usually 2 eggs and a piece of fruit), and I get a reasonable amount of protein in my diet, but I haven't found it has any noticeable effects. I can never see my muscles.

My near-total lack of a sweet tooth makes me deeply resistant to protein drinks, since I've never seen any that aren't either sweet by nature or meant to be mixed with sweet things. I would love some alternatives other than eating a lot of meat.

[rydra_wong]

My near-total lack of a sweet tooth makes me deeply resistant to protein drinks, since I've never seen any that aren't either sweet by nature or meant to be mixed with sweet things.

You can get plain or minimally-flavoured whey powder, and mix it with whatever you fancy -- I've found that adding a serving of matcha powder makes for a pleasing green-tea-flavoured shake (which, as an added bonus, is luminous green and frightens people).

[laurashapiro]

Hmm. That sounds...kinda gross to me. ): Is whey powder really better than, say, a cup of whole milk yogurt?

[weirdquark]

The whey powder that I drink has 25 grams of protein per serving. A cup of Greek yogurt has 20 grams; regular yogurt has 13 grams per cup. So it depends on what kind of yogurt you eat?

[laurashapiro]

Plain Greek whole milk yogurt is my favorite! So it sounds like I just need lots more of it.

[rydra_wong]

Is whey powder really better than, say, a cup of whole milk yogurt?

Well, a serving of whey powder's probably got double the protein in it, so in that respect, yeah.

But IMHO, there's not any special magic to getting your protein from whey powder rather than other foods (for example, a cup of Greek yoghurt would have only slightly less protein than the whey). And obviously whole foods have other nutrients and goodies that dehydrated powder doesn't.

The major plus of whey powder is that it's convenient -- you can put a scoop in a shaker bottle, throw in some other stuff, cart it round in your bag all day, then just add water after a workout and have an instant shake. Or add it to other foods to up their protein content. So it's useful for some people for practical reasons.

[laurashapiro]

I love Greek yogurt -- it's my favorite! So adding more to my diet will not be a hardship at all. And it's a lot easier for me to deal with at work than boiled eggs, which I have trouble peeling.

Also: moar offal. (:

[weirdquark]

If you can do dairy, I'd try plain yogurt or cottage cheese. Both are good sources of protein, and I've even seen some yogurt that advertises itself as having twice the protein as regular yogurt -- it's Greek style, so Greek style yogurt in general probably has more protein than the generic brand. Both are good with fruit and/or nuts for added carbs and fat.

[rydra_wong]

Yeah, basically any strained yoghurt ("Greek style") has much more protein than regular yoghurt, as well as being extra rich and delicious.

Fage Total Greek Yoghurt is dear to my heart. I found a nice mix of ground nuts and flaxseed, so I add a scoop of that and a drizzle of honey to the yoghurt, and that plus some fruit is my breakfast most days.

(I don't really achieve full consciousness until after I've had a couple of coffees, so breakfasts need to be extremely simple to prepare.)

[laurashapiro]

I've gotta try that with the ground nuts. OM NOM NOM.

[rydra_wong]

NOM. More luxury for less effort than any breakfast I know. Especially if the fruit is fresh berries.

[laurashapiro]

Oh yes.

I also enjoy a savory breakfast of Greek yogurt + raw veggies + olive oil + salt or lemon juice. So decadent, all that luscious fat. It's particularly good with summer vegetables like tomatoes, cucumbers, and zucchini.

[weirdquark]

...that has never occurred to me before as something to try, and I'm not sure why not, since a thing I have taken to doing is throwing cottage cheese in salad dressing and dipping carrots in it.

[laurashapiro]

Same idea!

Mmm, cottage cheese. Haven't had any of that for a while...

[lyorn]

Curd cheese or cottage cheese. I mix it with spices and onions and use it as a dish, spread or as a condiment. Depending on the spices, it goes with all kinds of starches (potatos, bread, pasta) as well as veggies.

Then there's of course soy... with few exceptions, I do not like the stuff, though.

[laurashapiro]

Thanks! I like cottage cheese, but I hadn't thought of those uses for it. Yum!

Uses for cottage cheese

[lyorn]

Maybe you'll like this one: Chop ginger, garlic and spring onions. Mix half of it with cottage cheese, a spoonful of greek yoghurt, curry paste and cumin. Steam or blanche cauliflower, carrots and leek. Roast cashews in non-stick pan, add a bit of seame oil, fry the spices and the veggies for two or three minutes, mix a splash of soy sauce and a splash of rice vinegar with a quarter cup of water and pour it on (water is to spread the condiments better). Serve with the cottage cheese paste. Goes with bread, rice or Asian noodles.

Lots of protein from the cottage cheese and the cauliflower. If you eat meat, add a few thin slices of chicken breast before you put in the veggies.

Or marinade a section of italian veggies with olive oil and fresh herbs, fry for ten minutes, mix the cottage cheese with garlic and roasted sunflower seeds.

Or, mix cottage cheese with sheep cheese, a spoonful of greek yoghurt (to keep it together) and put on freshly baked whole grain spelt rolls. With some red onion rings on top.

Now I'm hungry.

Re: Uses for cottage cheese

[laurashapiro]

Me too! Thanks very much. (:

[weirdquark]

I've been drinking whey protein drinks right after workouts. I've also had chocolate milk recommended for post-workout drinks, and a handful of nuts (possibly with a little dried fruit) is also good. But basically, eat protein after working out, especially if you aren't going to have a meal right away. I've also read that easily digestible carbs are good to eat within an hour of working out (either right before or right after, which ever works for you) so I often workout in the morning before work, have a protein shake and a shower, and then have leftover pasta and some more protein for breakfast.

Other than that I've been eating several small meals throughout the day (aiming for 300-400 for breakfast, lunch, and dinner, and 100-200 for snacks) with some protein in each meal. I'm still working on figuring out if I'm eating the right amount -- I'm not being very careful counting calories most of the time, so I may be eating more or less than I think I am. But I think I can see more muscle definition in my arms and my weight has remained the same, so I'm going to keep doing what I'm doing for a while longer.

Belated comment is belated

[rydra_wong]

Forgot to say: the cliche bodybuilder thing is eating at least 5 or 6 meals a day (which can be organized as the regular three meals plus planned snacks).

Research suggests there's probably not any direct benefit in terms of nutrient absorption, but if you don't like eating huge meals, it can be an easier way to make sure you get enough protein and calories. And some people find it keeps their energy levels more stable.