What should my diet be like to maintain muscle while not working out?

[Allijackson]

I injured my knee and cannot do any strength exercises. (I can do a little jogging but that's about it; not even run.) so I am taking 2 weeks off. What should I eat during that time to try to keep as much muscle as possible?

I am usually very strict about my diet (I must maintain my weight) but I know I need to eat less since I'm not training. I usually get about 65% of my cals from carbs and the rest split between proteins and healthy fats. Should I try to have a higher protein diet? Perhaps 50% protein.

Whadaya think? Thanks so much for answering :)

[Prof_Don]

I say protein at at LEAST 40% (since 30% is recommended for most regularly active people). 50% doesn't work for my body because it rejects that high of a % of protein...

...but for you it may work.

I say you can TRY 50% and see how your body reacts. If not, reduce it to 40%. The protein beyond 30%, since you're sedentary, is needed to maintain your muscle. :)

[BeerME]

Protein is a definite must to maintain muscle, but you could probably cut some carbs out since you won't be as active and won't need as much energy. To be honest though, if you're only taking two weeks off I wouldn't worry about it. at your age your muscles aren't going to atrophy from a couple weeks of disuse.

[Allijackson]

That's reassuring. The doctor said the bad leg (left) has already atrophied because I overcompensate with my right :/ but hopefully I won't do that anymore after these two weeks

[theydidntnameme]

You can't keep your muscle without using it. It's called muscle atrophy. The best thing you can do is go swim, that will help you use your leg and slow the rate that your muscle goes away.

As for diet, eat more protein, that will make you feel more full and should keep you from eating as muchy... Hope that helps :)

[Allijackson]

Good call with the swimming, that didn't even occur to me. That's also excellent because I won't gain weight. Thanks

[theydidntnameme]

no problemo

[martyfellow]

No, you'll need less protein when not working out so much. You'll need less carbs, too. But mostly cut back on the protein--you'll need a higher percentage of carbs but less of both overall.

[WoIIie]

Protein supplements (such as powders) alongside every meal will help you maintain muscle.

[Anonymous]

Generally what ever muscle you have developed will stay on your body for about 2 years after gaining so long as you do not have a calorie/protein deficiency.

[amatuer_zombie]

how much protein are you taking on an avg day now?

[Allijackson]

125 grams, give or take

[amatuer_zombie]

give or take?/wht you mean by tht?

u can drop protein by 50% to maintain muscle

but since 70-75gis minimum daily recommendation for an avg individual weighing 70kg...

keep it around 100g to be safe.

but make sure you don't take fast absorbed carbs in the process by being lazy...

stick to your slow absorbed carbs and protein.

[amatuer_zombie]

also are you competing or sumthng?like a bodybuilding contest?

[Allijackson]

By give or take, I meant more or less. I guess it ranges between 100 and 150 on training days (I know, big range) but my general rule is just to get some protein with every snack and meal. Nah, I'm a speed skater. We don't have to "make weight" or anything but it helps to watch your weight and body fat and stuff

[amatuer_zombie]

hmm stay around 100g and u'll be fine