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4
REASONS TO DITCH DAIRY AND GET YOUR CALCIUM FROM PLANTS
Nutrients
for Bodybuilding - Can I Really Get Enough Calcium
Eating Just Plants?
YES (Where
do you think the cows get it from?).
I mean, no. You need to continue to suck on the breasts of
creatures with hooves (livestock)…as nature clearly intended (let the
sarcasm set in). Allow me to digress and offer actual sensible thoughts on
the topic of dairy and calcium from Forks Over Knives:
Like iron, magnesium, and copper, calcium is a mineral. It is
found in the soil, where it is absorbed into the roots of plants. Animals get
their calcium by consuming these calcium-rich plants. So even though we are all
conditioned to believe that calcium comes from milk and dairy products, the
real source of calcium richness is the earth. No wonder that a whole-food,
plant-based diet has plenty of calcium.
A varied diet of
starches, vegetables, and fruits
(without dairy) has sufficient calcium to meet our needs. If you eat a
relatively low-calcium diet, your body will adjust. Studies show that when fed
a relatively low-calcium diet (415 mg/day), our intestines become more
efficient at absorbing calcium, and our kidneys conserve it better. Equally,
when overfed with calcium (1,740 mg/day) our bodies adjust as well: our
intestines block the calcium absorption, while our kidneys eliminate more. This
is an example of how our bodies protect us: if not eliminated, the excess
calcium would get deposited in our soft tissues (heart, kidneys, muscles, and
skin), making us vulnerable to illness and even death … a true testament to how
smart our bodies really are!
And that’s what it
boils down to: we have been conditioned to believe dairy is the go-to
source for calcium.
To
make matters worse, bodybuilders in particular have traditionally been
taught that dairy is one of the best things you can consume to build muscle. In fact, one of the most widespread fitness tips I still read today is that I should
slam chocolate milk after a workout.
The
idea here is that it has both protein and calcium (apparently only dairy has
this amazing combination), and also a “more beneficial ratio of
carbohydrates to protein for muscle recovery and rebuilding.”
Wait,
the added sugar is what makes chocolate milk the
ultimate post-workout drink?
I
don’t even know where to begin with this obtuse piece of
advice. Let’s just say there are profoundly better post-workout drink options available.
Four Good
Reasons to Ditch Dairy
1.
Dairy products are high in cholesterol and saturated fats, which have been
linked to heart disease, diabetes, and obesity.
2.
Studies suggest that dairy leads to an increased risk of cancer, particularly ovarian
and prostate.
3.
Dairy not only naturally contains hormones produced within the cow’s body, it
also has an infusion of synthetic hormones used to increase milk production,
which can influence hormone function in humans.
4.
Adult humans shouldn’t be drinking human milk, much less milk that comes from a
completely different species. Seriously people. Just because we can do it,
doesn’t mean we should do it.
Bone Density of
Vegans
A
recent study compared the bone mineral density of long-term vegans versus omnivores.
The
results showed that even though the vegans have lower dietary calcium and protein intakes, they enjoyed the exact same bone
density as their meat-eating counterparts.
These play
primary roles in calcium loss:
Sodium: Sodium is
the biggest problem when it comes to calcium loss.
Protein: As the intake of
dietary protein increases, so does the urinary
elimination of calcium.
Caffeine: Caffeine acts as a
diuretic and pulls calcium out from the body.
Some People May
Benefit from Dairy
It’s
important to remember that everybody’s biochemistry/body is different. For the
select few, it is true that raw dairy milk (be wary of poor sanitation) is
a good source of healthy saturated fats – when it comes from organic,
grass-fed animals treated humanely.
I
would argue that even this small group of us would still benefit overall from
abstaining from dairy simply because I don’t trust how it’s produced these
days. It’s creepy at best.
Bottom Line
You
don’t need dairy or supplements to get enough calcium (they’re more
of a hindrance than a help). As long as you eat a
well-rounded, whole-food, plant-based diet, you’ll get all the calcium you
need. Although some people may thrive off dairy, the majority of us are way
better off without it.
Nutrients for
Bodybuilding - VEGAN COFFEE PROTEIN SHAKE WITH CACAO AND ALMOND BUTTER
Nothing like a
nice cup of coffee to start your day.
This
vegan coffee protein shake can double as your
breakfast, or a pre-workout snack.
I’ve
used coffee for my pre-workout for years, and still prefer it over the fancy
energy drinks that taste like chemicals (that make you feel nervous and jerky).
You
don’t even have to be a coffee drinker to enjoy this quick-and-easy vegan shake
that’s loaded with protein!
The cacao (superfood)
adds a little antioxidant/energy kick to it, and the almond butter gives it a
nice texture.
Ingredients
·
1
cup organic iced coffee, how strong is up to you
·
1
cup almond milk
·
1
tbsp hemp seeds
·
2
tbsp organic cacao powder
·
1
tbsp all-natural almond butter
·
½ ripe
banana
·
vegan
protein powder (30grams)
·
6
ice cubes
For
more ideas about nutrients for bodybuilding, watch this video - 9 Nutrition Rules
for Building Muscle | Jim Stoppani's Shortcut to Strength
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3
Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and
exercise. This system is designed for vegans and vegetarians only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising
its progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian
Bodybuilding System claims “I know a plant-based diet is good for
athletes and bodybuilders, and I have results to prove it.”
To
find out more, visit the website at V3 Bodybuilding –
Nutrients for Bodybuilding
