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Discussion Starter · #1 ·
My husband is a runner (6 foot and weighs around 64kg) and is getting more skeletal by the day. He eats roughly 1300 - 1500 calories a day but his running is burning off around 500 cals. What can he eat other than vegan junk food to help him gain more muscle? Fruit and vege seems to add negligible amounts and he doesn't like full-fat products. <img alt="" class="inlineimg" src="/images/smilies/huh.gif" style="border:0px solid;" title=":confused:"> I'm thinking a vegan smoothie type protein shake???<br><br><br>
That should read need help but Nelp sounds better LOL
 

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Number one, if he wants to stop losing, he should stop creating a caloric deficit.<br><br>
Number two, if he wants to gain muscle, he needs to eat EXCESS calories and do muscle-resistance exercises (lifting, yoga, etc.). Sorry, but running (unless you're sprinting) esp. on a caloric deficit isn't gonna help him. Fruit will supply enough calories, but he should be eating green leafy vegetables as well. You don't need a protein shake to build muscle; you need a balance of carbs, fat, and protein (and also LIFTING). No one gets muscle sitting on the couch drinking protein shakes.<br><br>
More importantly, he needs to help himself.....is he asking these questions? Does he want to be skinny?
 

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I agree that 1300-1500 cals for a 6ft tall adult male is not enough, even if he was a couch potato, it wouldn't be enough. He's a runner on top of that?<br><br>
Pasta and rice would be great low-fat sources of carbs, but like Penny said, fruits offer a good source of calories as well. You just need to reprogram the way you think about fruits. I find most everyone I know seem to think one fruit a day is good. Try eating like 6 ot 7?? (if not more) Apples, grapefruits, bananas...they're all about 100 cals each, so count those calories and make sure you're/he's getting enough! There are online tools to determine your BMR (Basal metobolic rate, the amount of calories your body needs simply to just be alive) and then add extra calories to that to compensate for the calories burned in the workout.<br><br>
Hope this helps!
 

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The prowling wolf
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Your husband needs at least 2200 calories a day if he's not overweight and running so much. Time to add banana-date shakes, more carbs (very important for people who train) and healthy fats like olive oil.
 

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He definitly needs to increase his calories. To put things in perspective, a famous <a href="http://en.wikipedia.org/wiki/Minnesota_Starvation_Experiment#Results" target="_blank">starvation study</a> put adult men on 1,560 calories a day. He needs to be eating much more given his height, age (assuming his young), and exercise routine.
 

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He need to eat more calories. Here are some healthy meal plans that offer higher calorie intakes: <a href="http://www.veganhealth.org/articles/meals" target="_blank">http://www.veganhealth.org/articles/meals</a>
 

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Discussion Starter · #7 ·
Thanks for the replies. I keep trying to get it through to him about the deficit but he hasn't really listened until the weekend just gone where his family and people we haven't seen for a while were shocked at his frame. Thanks for the links and tips. Its hard too I guess because i'm trying to lose weight and use little fat/oil. Might just sneak some into his food LOL.
 

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Discussion Starter · #8 ·
Those plans are awesome. He seems pretty keen on those actually. Its just adding snacks and stuff in which isn't too daunting for him. He lost loads of weight (was almost 100 kg a couple of years ago) so he's overly paranoid about eating "crap".
 

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WHAT! 1,300 calories wouldn't get me out of "anorexic bmi".<br>
I eat 1,600 calories now with not too much exercise and I'm still underweight!<br>
All he needs to do is UP his calories!!!!!!!!<br>
add a few clif bars(holiday ones are SOSOSO GOOD) & tofu!
 
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