Hi Matt, my name is Mari and I’m vegetarian for 7 years now and vegan for about 8 months. It’s been about an year I started running, and now that I’ve achieved my weight goal, I would like to gain some muscles, because I didn’t really like the way I turned out to be (skinny and tiny). I bought some soy protein powder (I’m from Brazil, so it’s a nacional label) and I drank it for 3 days, 1 scoop (something like 30g of protein) with water. I got so SO swollen and it destroyed my stomach (it hurt for days), so I stopped drinking it. I haven’t bought another type of protein yet (rice or pea), but I was wondering if you have/had the same problem with soy protein as well. Just to make it clear that I’m not allergic to soy, ’cause I eat looots of soy products and I’ve never felt this bad before. I really wanted to drink some powder after my workout, but I don’t know what to do! Do you have any tips? Thank you so much!
Drink more calories. Chewing your food takes work and time. If you drink more of your calories, you can add weight more efficiently. Whenever you can, reach for the milk, coconut water, or that dextrose-infused, calorie-rich protein shake . Those big, nutritional shakes you make at home can become weight-gain powerhouses. Add extra calories any way you can. Use coconut milk, nut butters, high-quality protein powders—even a fistful of greens—to make that shake give you both lots of calories and lots of nutrients. Drink these shakes with every meal!
Speaking of overtraining, lets talk about the other kind of rest, the time between workouts. How much rest you need between workouts depends a lot on your experience level. Beginners can workout every day or every other day where as an advanced bodybuilder would have to wait 3-6 days between workouts. Please note that when I say that an advanced bodybuilder needs 3-6 days between workouts, I mean for a particular bodypart. For example if you are advanced and workout chest on Monday then you shouldnt workout chest again till Thursday at the earliest. Its fine to do legs on Tuesday, back on Wednesday though!