Can I eat normal while I workout, or do I HAVE to take some extra protein shit?

Question

I am 5'9'', very slender 114 pounds. I am slim and I don't work out in order to loose weight. I want to start to work out to gain muscles, especially in the booty and legs region. 
The thing is I really enjoy eating my regular food. I am a vegetarian, BTW! I eat everything exept meat. I eat 3 times a day, but small portions, not because I want to starve myself, but because that is enough for me. I alsoo enjoy eating sweets.

My question is: since I don't want to loose weight, just to gain muscles, can I continue to eat the way I have eaten so far AND workout really really well, or should I try to change my menu?

Anonymous · Accepted Answer

You will need to eat more. You want to gain muscles, and not lose fat, that means you need to be eating above maintenance.

Whether you need to add more protein shit depends on how high protein your current diet is. You can get enough protein from a vegetarian diet, but to do so requires really understanding vegetarian diets (hopefully you do). There are many cultures that have traditionally vegetarian diets, what i unfortunately see among, for example, some of my daughters friends, are european descent kids who simply drop meat from a traditional european diet. That's NOT going to work. Traditionally european diets relied on meat products.

If you are okay with eggs and dairy, adding a smoothie or two a day made from egg whites, what we call greek yogurt here (if you're actually in serbia, it's apparently grčki tip jogurta there :p_ and some fruit. That would up your protein a fair bit.

Beyond that, make sure you're getting your lentils or whatever you use as protein in your diet.

ak666 · Accepted Answer

Adding some rich protein sources will really help get the most out of your workouts. Lifting heavy actually causes micro-tears in muscle fibers, and proteins are what help repair and rebuild that muscle tissue.

I used to ignore the dietary side of it, just trying to eat reasonably healthy, and my gains weren't nearly as good as when I started tossing in protein powders into the mix.

With protein powders, I thought they'd taste awful, but I found ones I like such as peanut butter or chocolate which, when shaken up really well, don't taste bad at all. I've kind of developed an addiction sometimes. Probably you can find something you like out of those, it's not nearly as bad as it sounds.

Kiwedin · Accepted Answer

The human requirement for protein is actually very low. As long as you're eating a calorically sufficient diet, you will hit your protein requirements, and have no problem gaining strength or muscle. I'd recommend watching Brendan Brazier's Ted Talk about athlete nutrition, and no, you don't need to eat extra protein.

msAlovescookies · Accepted Answer

DON'T decrease your diet. you'll need to eat properly if you're going to exercise. you'll be hungry after exercising anyway. as long as you exercise AND continue to eat healthy (plus sweets, etc now and then), yo'll have no problem becoming fit.

WeaponZero · Answer

You can do just fine without having to take any added supplements. The important thing to note is that when muscle gain is the goal you need to be eating a lot more food and you need to be following a workout regimen that prioritizes strength training over cardio. You don't necessarily have to change what you eat, just eat more of it. If the way you're eating right now allows you to maintain a lean and toned body with the activity level you're currently at, you're going to have to increase calorie intake by 300-500 calories (possibly even more but start out there) in while following a strength training regimen to see muscle gain.

FemWorship · Answer

Water is important to muscles, even though your veges give a lot of that. Ideal protein comes from egg whites = albumen ... and GOOD FOR YOU! You GO girl...

Jbbhaze449 · Answer

You don't need to eat meat to gain muscle necessarily. But you definitely have to eat enough to make and keep the muscle. I personally just get ravenous hungry when I need to eat for them nutrients. but I guess not everyone can just rely on their body urges to moderate themselves.

genericname85 · Answer

you don´t need extra protein period.

extra protein is helpful for professionals, who have an extremely strickt diet plan and a specific body fat to muscle ratio goal.

if you´re just going to get fit, it´s enough to just eat more if you start losing weight.

Thatweirdone_ · Answer

I eat normal 😂 it all depends on portions  Eat what you want but not excessively  Unless you want that ultimate healthy body shape then have more protein and veggies

RomansToPhilemon · Answer

Try whey protein from GNC. I usually get the chocolate or vanilla and mix it with ice, bananas, and/or peanut butter.

NYkid27 · Answer

You should eat more if you're going to work out because you're already very skinny and you'll lose weight if you work out and eat the same amount of calories you do now

Polocrew · Answer

If you wanna increase muscces, your bod requires. 8gmprotein/bodyweight in pounds and nope you gonna have to eat more than required and really lift weights because its gonna be harder for you bbecause chicks don't have testestorones level

Xoxoxooo123 · Answer

Maybe make an effort to eat more nutrient and calorie dense foods.

LyssaNicole · Answer

well by working out you burn calories... and if you dont want to lose weight then you have to make up the calories you burned

Zanecyber · Answer

Protein Is gonna help the muscles to grow and repair itself, when trying to build muscle, it u don't eat u don't grow. U can try a protein shake to up ur protein intake

Socialrealist · Answer

You need whey protein before and after workouts and casein at night before bed.

hotstuffSRD · Answer

Continue your normal diet and try not to eat unhealthy shit 😂

RasAlGhul · Answer

you need to eat a bit extra protein to feed the muscles up

orphan · Answer

u can eat normal. the end.

ArtDent · Answer

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