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Muscle Building Foods - TURMERIC, SPIRULINA, AND RHODIOLA ROSEA BENEFITS FOR
BODYBUILDING
The
benefits of turmeric for bodybuilding include weight loss, pain relief for muscle soreness, and anti-inflammatory properties.
Turmeric is now widely being marketed as a superfood supplement in the
health and wellness industry.
Supplements
are big business, and marketing campaigns sometimes create more questions than
answers. The nutritional supplement industry raked in about $32 billion in
revenue last year, and according to the “Nutritional Business Journal,” it’s
expected to exceed $60 billion by 2021.
As
a vegetarian bodybuilder or athlete, navigating the
endless aisles of nutritional supplements can involve a minefield of
questions:
·
Are
supplements safe?
·
Do they
live up to their promise?
·
Will they
boost my performance?
·
What
side effects do I need to know about?
The
world of supplements used to be dominated by bodybuilders, but now ordinary men and women are
popping pills and mixing powders to give their health and fitness an extra
boost.
Considering
the uncertain state of healthcare in America and for Medicare and Medicaid,
more people are taking matters of health into their own hands.
Of
the thousands of nutritional supplements on the market today, only some are
worth your while. Unfortunately, many are unregulated, meaning that the
companies that produce them aren’t required to go through stringent safety and
efficiency testing.
But
not all vitamins and supplements are created equal, and we’ve uncovered a few
with definite health benefits. Conveniently, they also fit into a vegan bodybuilding diet.
Turmeric
(Curcumin)
Why It’s Healthy
Curcumin
is the most active constituent of turmeric. It is a potent
anti-inflammatory agent, metabolic syndrome fix, and cancer prevention nutrient.
When
taken long-term, turmeric has been shown to reduce inflammation and decrease post-operative pain and
arthritis.
According
to a 2013 medical study published in the “Journal of Pain Research,” 400
mg of turmeric was comparable to taking 2,000 grams of Tylenol.
The
benefits also include it being proven effective for the type of pain,
soreness, and muscle strains you feel after starting or ramping up a new vegetarian bodybuilding or fitness routine.
Not
only is this nutrient a powerful antioxidant, it also helps the human body
fight diseases, especially ones that attack and corrupt our DNA. Although more
research is required to move forward, curcumin has been linked to anti-cancer benefits, both in preventing cancer and making
chemotherapy more effective.
Most
studies have revolved around colon, pancreatic, colorectal, and cervical cancer
thus far. Since curcumin is a natural mediator of chemo-resistance and
radio-resistance, it can help protect healthy cells from being destroyed during
chemo and radiation therapy.
Turmeric Benefits
·
Post-surgery
pain
·
Soreness
and muscle strain
·
Disease
prevention
Where to Find It
If
you’re a fan of Indian food, you’re already a little familiar with curcumin
supplements. This is the yellow pigment that gives turmeric and curry spices
their vibrant color, and it’s also found in ginger.
The
recommended daily dose of turmeric is 500 mg, but it is poorly absorbed on
its own. To reap the full benefits of this nutrient, you’ll need to take a
supplement with black pepper extract, phytosomes with soy lecithin, or a
curcumin nanoparticle product. The actual spice, turmeric, is the best natural
source of this nutrient.
What to Keep in
Mind?
Curcumin
is fat-soluble, so be sure to take the supplement with a meal so that it
absorbs into the body. The most common side effect of curcumin is minor
gastrointestinal discomfort.
Some
users have reported minor flatulence and a temporary yellowing of the stool.
Spirulina
Why It’s Healthy
Algae
might not sound very appetizing, but a blue-green species called Spirulina
holds much potential for blood lipids and triglyceride levels in the human
body. It has been shown to increase oxygen levels in our bodies, thereby
protecting healthy cells from free radical damage.
This
is a vegan source of protein, and is known to help
remove bodily wastes and toxins that stand in the way of your performance.
Spirulina has more iron than spinach, more beta carotene than carrots, more
calcium than whole milk, and more protein than tofu.
Spirulina Benefits
·
Protecting
the brain
·
Lipid
metabolism
It
is NOT a good source of Vitamin B12*
*Contrary to the hype
of supplement ads, spirulina is not considered to be a reliable source of
Vitamin B12. Spirulina supplements contain predominantly pseudo-vitamin B12,
which is biologically inactive in humans. The American Dietetic Association has
declared that spirulina cannot be counted on as a reliable source of active
vitamin B12.
Where to Find It
Spirulina
occurs naturally in algae and seaweed. It is known to have a less than pleasant
taste, so it is commonly put in capsule form for supplementation. Powder and
flake forms of spirulina are commonly grown in laboratories and sold in the
United States.
What to Keep in
Mind?
The
standard recommended dose is about 1 to 3 grams daily, though some medical
professionals suggest taking up to 10 grams. There no known side effects
of taking spirulina, but you should consult your doctor if you suffer from a
metabolic condition, an autoimmune disease, or are pregnant.
The University
of Maryland Medical Center warns that spirulina can be contaminated with
toxic substances and heavy metals from the water where it grows. Only buy
spirulina from trusted brands to ensure purity and avoid contamination.
Rhodiola Rosea
Why It’s Healthy
Rhodiola
rosea is one of the few nutrients that have been proven effective in reducing fatigue and exhaustion during periods of pronged
stress. Most of the medical studies so far have involved
individuals “burned out” with daily stresses, rather than professional athletes
who feel physically overexerted.
However,
evidence shows that this nutrient holds great promise in promoting longevity
and protecting the neurological reactions to stressful situations. A study
published in the “International Journal of Nutrition and Exercise Metabolism“found
that healthy, young adults who consumed rhodiola rosea an hour before exercise
significantly increased their endurance capacity.
Several
studies have shown that students taking rhodiola rosea also have improved
focus, motor skills, reaction time, and test score performance. Scientists have
hypothesized that the nutrient can help reduce depression and lengthen
lifespans, but more research needs to be conducted in these areas before
conclusions can be drawn.
Rhodiola
Rosea Benefits
·
Fatigue
and exhaustion
·
Increased
agility
·
Cravings
and addiction
Where to Find It
Rhodiola
rosea grows in frigid, mountainous regions of the Arctic, but you don’t have to
travel that far to find it. It is most commonly found in a standardized extract
that contains rosavins and salidrosides in a 3:1 ratio. Research subjects have
reported feeling less fatigue after taking only 50 mg of rhodiola rosea each
day, though the average dose is between 200 mg and 400 mg.
What to Keep in
Mind?
Researchers
have not yet discovered any side effects related to taking rhodiola rosea, but
it could potentially interact with pharmaceutical drugs you’re already taking.
Athletes who are trying to wean themselves off minor caffeine addictions may be
able to find transitional relief with this supplemental nutrient. Try taking it
without food, either first thing in the morning or midday.
Summary
Turmeric benefits
are many. Spirulina
and rhodiola rosea are also two great examples of all-natural
nutrients that your body can use to fight off sickness, heal after injury, and
perform at its highest level.
Instead
of stocking up on chemically-produced supplements with a list of ingredients
you can’t pronounce, focus on naturally-occurring nutrients that your body
simply isn’t getting enough of from your diet.
Whether
you’re trying to lose weight, find more energy at the
gym, or simply keep your body healthy, natural supplements may be able to give
you an edge.
For
more ideas about vegan muscle building foods, watch this video - What I Eat In a Day As A Vegan
Bodybuilder (TIPS TO GAIN MUSCLE)
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 –
Vegan Muscle Building Foods
