Weight Watchers Diet and Protein Consumption

[Lynn M.]

Hi there to anybody who has some advice:

Due to some really bad eating habits we've gotten into in the last couple of months, my DH and I started WW a week ago Monday.

I don't have alot to lose, maybe 10 to get to my "vanity" weight.

So far, its been going well. I'm loving the fact that I'm eating really clean and am already feeling much better not eating all of the junk I've been ingesting!

My question is to those of you who do WW and like to lift heavy:
How do you work in your protein consumption for muscle recovery?

I've always been of the school that I need to eat at least 100 gms/day of protein since I lift quite a bit. Now that I am on WW, my day's allotment only works out to be 60-70 gm/protein/day. I'm concerned that I'll lose some of the muscle I've worked so hard to gain on this lower amount of protein intake.

However, when following WW, those points add up fast when you try to eat higher protein foods!! And, I'm not talking fatty sources, but Egg Beaters, chicken and cottage cheese.

Any advice? Comments? What has worked for you? Did you find you lost muscle mass when doing WW?

Thanks in advance, Lynn M.

 

[dreamyjeanie]

You can try picking higher protein foods for the AP's you earn from working out or for your Flex points if you are doing Flex. Not sure how that works with Core. Here's a site with a good list.

http://www.indoorclimbing.com/Protein_Foods.html

 

[fitme2006]

WW is rough when it comes to eating a higher protein diet. You should eat the AP's you earn and not feel bad about using your 35 flex points. They are part of the program and are there to be used.

 

[Lynn M.]

Thanks Dreamy Jeanie and Kirsten for your comments..

I am doing flexplan right now and I'm using every one of those flexpoints!! Those are totally my saving grace esp. for the weekends! Have not used all of my AP,though. I should probably do that, huh?

Do either of you do heavy lifting while on WW? If so, do you stay at a higher protein level? If not, have you noticed loss of muscle?

Take care, Lynn M.

 

[kathryn]

Try it for a few weeks at the 60-70 gm. rate and see how it works. That should actually be plenty of protein for muscle growth, as long as you keep up the same workout intensity and eat enough calories (as Gunnar Peterson says, "you have to eat big to get big", though working to lose weight and gain muscle at the same time can be difficult).

Just make sure you time your nutrient intake so you get the protein when you need it most (within a couple of hours after working out, and having a 4-to-1 carbs-to-protein recovery drink soon after working out).

 

[GreenEyedLefty]

I need to lose more weight than you, but I'm gaining both strength and muscle while doing WW.

IMO, the amount of protein you consume should be proportional to the calories you take in - in other words, it might not add up to 100 gm., but that's okay.

My protein sources are mainly peanut butter, hummus, beans, kefir (a cultured yogurt-like milk), some skim milk, eggs, lean meats, fish and shellfish. I don't eat much cheese because it tends to be so high in points.

 

[hokypoky]

I like the Core plan for this very reason: you are just eating healthy foods without counting the points. I definitely get enough protein in this way. Maybe after you get comfortable with the Flex plan, just try the Core plan for 2 weeks then go back. It's a great plan if you like clean eating!

 

[Lynn M.]

Thanks guys for the responses.. I knew I'd get some good info here!

I may try the core plan after a few weeks of the flex plan, we'll see how it goes.

I will probably try to continue to focus on lean proteins as much as possible and see how it goes. Thank goodness for flex points, because I am sure I will continue to use those as well as the AP points.

Take care, Lynn M.