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Hi! I'm wondering if you can provide me with a little information or a link to a reputable website that advises people on how to stay healthy while gaining muscle mass.

My boyfriend and I have recently increased our workout routines--he's lifting a lot and planning on bulking up and would like some information about what would best supply him with the protein he needs to achieve his goals. He's looked at veganbodybuilding.com but all of their suggested meals seem like overkill (5000 calories a day with over 200 grams of protein!).
What are your thoughts on creatine monohydrate and/or isolate soy protein powder for shakes (assuming they aren't used long term)? I've head a lot of mixed things.
Do you suggest any sort of supplementing with powder?
What about vitamins? Or Cliff protein bars (20g veggie protein per bar)? What about fake meats? Are their any natural foods that he should begin incorporating more into his already McDougallish meals to help him (such as beans)?
Thanks so much for your help!

Healthy muscle mass is gained as a result of exercising the muscles properly and consuming a healthy diet.



Excess protein, and isolated proteins are not necessary nor do i recommend them. I do not recommend isolated soy protein, creating monohydrate, protein bars or fake meats. In regard to supplements, in general, no, I do not recommend them. If you are a vegan, than B12 would be an important consideration.

There are some sites out there about vegan bodybuilding, if that is you goal, but I am not familiar with the differences between them nor would I endorse them without knowing more about them.

While I am not sure why you want to "bulk up". To maintain adequate muscle mass that is required for optimal health and long life, does not require extreme exercise and/or modifications to a normally healthy diet, "Bulking up" may not always be healthy and often times, many of the techniques and dietary recommendations to bulk up are in direct conflict with health. So, you may have to make some compromises.

If you were looking to increase protein in your diet, then I would recommend making a shift in your choices and focusing more on known healthy whole foods that are not only higher in protein but also wont harm you, like beans

In Health
Jeff Novick, MS, RD

A few more comments...

Mass and size does not equal strength. And, while there is absolute strength (who can lift the most weight) there is also relative strength (who can life the most weight in relation to their own weight/size). And, relative strength may be more important. While we all need a degree of absolute strength to do things like carry groceries, lift children, move boxes, etc., etc the amount of absolute strength we need is not an extreme amount. Most of us do not need to life enormous amounts a weight a day. So, for most of us, relative strength, or being able to move our own weight up and down stairs, up and down from the ground,or from a chair or bed, or couch, is what is most important. And, it does not take a lot of muscle mass or strength for this.

When you look at world class and/or olympic strength events, the strongest athletes in regard to relative strength are the ones in the lower weight classes who are not as bulky or massive as the heavier ones. While the heavier bigger guys can lift the most absolute weight, it is the smaller leaner guys who lift the most relative weight.

Studies done on kidney patients who were on very low protein diets and put on a 12 week strength training program showed they were able to build both muscle size and muscle strength.


In Health
Jeff Novick, MS, RD