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Since
most of us hitting it hard in the gym aren’t dying of a disease, I can say that
most vegan bodybuilding supplements are a waste of
money.
In fact,
sports supplements, in general, don’t work at all, and the ones that do
are more for people with acute deficiencies and/or serious health
problems.
Despite
the extremely effective marketing engine of sports supplement
companies, vegan bodybuilding supplements do not produce dramatic
gains in strength* or size. Diet pills can be somewhat effective,
but they’re toxic and especially hard on your central nervous system. The good
news is that vegan bodybuilding and plant-based fitness require virtually zero
supplements in order to achieve great results.
*Creatine monohydrate
is one of the only supplements that consistently demonstrate
some effectiveness.
Bodybuilding
supplements can indeed have results, but it’s not what you think.
It’s primarily
the placebo effect (a positive influence based solely on the
power of suggestion). This effect is essentially why anyone would use them
on an ongoing basis.
I’m not judging
anyone here who uses them; I was that guy who looked
at the magazine ads for over two decades and figured I too could look like
Arnold if I took the supplements being advertised.
One
day, I read a compelling article that claimed supplements were basically a
scam, so I decided I would try a little experiment to get at the truth. I
removed all supplementation from my diet for 30 days (extended to 60 days) and
carefully observed as I kept everything else the same (diet, training,
sleep, etc.).
After
this experiment, it became clear to me that I’ve wasted a
ridiculous amount of money over the years. Here’s a modest
estimate, since there have been months I spent $300-$400 easy: $200 x 12
months x 20 years = $48,000.
The “supplements”
I take now are primarily food-based (e.g. mct oil powder, krill oil,
plant-based protein powder, etc.), and they’re for health benefits and not performance enhancement.
Something
else to consider is that new research suggests consuming too many
vitamins and supplements can potentially increase the risk of cancer:
Study co-author Tim
Byers, MD, MPH explained his research at the American Association for Cancer
Research’s Annual Meeting at the university. He presented evidence that
over-the-counter supplements increase cancer risk if taken in excess.
Something Else to
Consider: We do not know who is in charge.
The
Dietary Supplement Health and Education Act, passed by Congress in 1994, keeps
the Food and Drug Administration at arm’s length from the supplement industry.
A supplement manufacturer need only provide the FDA with a “reasonable expectation
of safety” and no proof whatsoever of efficacy.
To
make things worse, if you do a little research, you will find that, time after
time, tests show that supplements are fake or misleading, to begin
with.
Bodybuilding
supplements that have intrinsic beneficial value tend to be the “food”
supplements that
are derived from actual food, versus being synthetically produced in a
laboratory. Protein powders can fall into this beneficial category if they
are derived from food products (e.g. plant-based, egg-based, whey, etc.),
rather than the result of chemical production.
A well-planned, whole food, plant-based diet should supply you
with virtually everything you need to actualize thriving health and
the optimal conditions to build muscle. When done right, there’s virtually
no need for supplements, and after over 20 years of personal application
and research, I have come to believe that they are generally a
waste of money.
Why don’t we see
more people telling the truth about supplements?
The
problem is, you have fitness websites giving you
“well-informed” advice when they also happen to
sell supplements, or they’re affiliates of supplement companies, in which
they receive commissions via tracking codes embedded in the links.
The
nutritional supplement industry pulls in billions of dollars each year, and the
Nutritional Business Journal expects it to top $60 billion by 2021.
Manufacturing and marketing supplements is an enormous business, so there are
ulterior motives at play in the fitness media across the board.
To be clear,
we don’t sell vegan bodybuilding supplements on this website, nor are we
affiliated with any supplement company. The only thing I would consider
offering in the future is plant-based protein powder.
That
being said, vegetarian bodybuilders should consider the
importance of supplements that provide nutrients vegans tend to have deficiencies of. Not supplying
your body with essential nutrients can hinder your gym performance
and also put your body at risk of developing long-term health conditions.
IMPORTANT
DISCLAIMER: The
scientific literature is complicated and often with contradictory results based
on usage, dosage, population, and context. Please take this into consideration
when reading information on any website that addresses the topics of health and
fitness, and especially our Guide to Vegan Bodybuilding Supplements.
Most Common Vegan
Deficiencies
·
Protein
·
Calories
·
Iron
·
Iodine
·
Omega-3
Fatty Acids
·
Vitamin
B12
·
Vitamin
D
·
Calcium
·
Zinc
Essential Vitamins
and Nutrients for Vegetarians
The American
Dietetic Association identified the key nutrients for vegetarians
as protein, omega-3 fatty acids, iron, zinc, iodine,
calcium, and vitamins D and B12. According to the ADA’s 2009 published study,
supplements or fortified foods can provide useful amounts of important
nutrients.
Vitamin B12 – According
to Dr. Reed Mangels, Ph.D., RD, bacteria are responsible for producing vitamin B12, and plants and animals only get their
vitamin B12 when contaminated by this strand of bacteria.
A
study entitled, “How Prevalent Is Vitamin B(12) Deficiency Among Vegetarians?”
found that B12 deficiency rates were indeed high in vegetarians, with the severity of the deficiency
being dependent on the length of time a person had adhered to their diet, as
well as the type of vegetarian diet they followed.
The
study concluded that vegetarians develop B12 deficiency regardless of
their demographics, age, or type of vegetarianism or veganism, and stated that all vegetarians should take preventative measures to
ensure their B12 intake is adequate.
Basically,
plant-eaters need to supplement 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.
Vegetarian athletes in particular
need vitamin B12 to boost physical energy, adrenal hormone production, mental
clarity, and immune system functioning. Those who spend a great deal of
time in the gym may notice a decrease in energy and motivation when their B12
levels are low.
Dr.
Nancy Lonsdorf, MD, who practices in Iowa, refers to vitamin B12 as “the
energy vitamin” because it is critical for so many bodily functions,
including energy production, DNA synthesis, nerve communication, and blood
formation.
·
Iodine – A
study was conducted by J Clin Endocrinol Metab on 78 vegetarians and 63 vegans in the Boston area to determine the
frequency of iodine deficiencies. It also asked if vegetarians were at greater risk of developing an
iodine deficiency. After conducting their experiment, the researchers found
that vegetarians in the United States do
receive enough iodine in their diets, but vegans
usually do not.
Iodine helps boost the metabolism and
thyroid hormone output, so it is important to ensure levels are adequate.
Marine vegetables, like seaweed and nori, are excellent sources of natural
plant-based iodine. Interestingly enough, a major contributor to iodine
deficiency in vegans is the exclusion of processed foods, and ironically, it is
those with healthy, non-processed diets who are at greater
risk. Fortunately, table salt is an acceptable vegan source of
iodine. Regular consumption of seaweed can lead to dangerously high levels
of iodine.
·
Zinc – Although
zinc is prevalent in plant-based diets, it is not easily absorbed from plant
foods in the body. Zinc is essential for immune system functioning
and DNA stabilization.
A 2009 medical study involving
vegetarians indicated a high risk of zinc deficiency and suggested that
supplementation may be necessary. Another study found that zinc supplements
were actually more effective at reducing zinc deficiencies than zinc and
micronutrient-rich foods.
·
Omega-3
Fatty Acids – Omega-3s
come in two main types: EPA/DHA and ALA (alpha-linolenic acid). The former is
the most potent but naturally occur in many animal foods like fish, so vegetarians
sometimes struggle to get enough of these high-quality Omega 3s in their diet.
Although nuts and seeds are a common meatless source of ALA
Omega-3s, vegetarian bodybuilders and athletes can take krill oil
or algae-based nutritional supplements in order to get their sufficient
supply.
Support for this advice can be found by
reviewing a study entitled “Bioavailability and Potential Uses of Vegetarian
Sources of Omega-3 Fatty Acids: A Review of the Literature.” The study
found that algae supplements can lead to a significant increase in DHA, while
nut and seed oils were not converted at all.
Therefore, vegetarians who only obtain
Omega-3s from nut and seed oils should take the algae supplement. Nut and seed
oils contain high amounts of ALA Omega-3s, and the body can convert ALA to EPA
and DHA, but the conversion doesn’t happen readily or efficiently. To ensure
high amounts of EPA and DHA, daily supplementation is ideal.
Essential Vitamins
and Nutrients for Bodybuilders
Not
surprisingly, the necessary nutrients for bodybuilders and hardcore athletes
differ from the needs of the average sedentary adult. Veggie or not, these
are the nutrients most important for bodybuilding:
·
Protein
·
Carbohydrates
·
Healthy
fats
·
Fiber
·
Omega-3
Fatty Acids
·
B
vitamins
·
Vitamin
D
·
Vitamin
E
·
Selenium
·
Alpha
Lipoic Acid
Vegan Bodybuilding
Supplements for Greater Performance
·
Branched
Chain Amino Acid –Vegan
BCAA can help protect your muscles from the catabolic effects from expressing a
low-calorie diet and can help you gain mass. According to a 2010 study
published in Med Science Sports Exercise, BCAA reduces muscle soreness
after sessions of intense exercise. Try taking five to 10 grams of BCAA
with breakfast, five to 10 grams during and after training, and five to 10 grams
before bed.
·
Creatine – Creatine
supplementation is very well studied and probably the most consistently
useful/efficacious supplement for bodybuilding and athletic performance. It is
also particularly important for vegetarians/vegans, as the only dietary source
is meat. We can make some ourselves, but supplementation clearly helps with
increasing lean body mass and performance gains.
According to a 2008 study published
in the International Study of Sport Nutrition and Exercise Metabolism,
researchers found that baseline muscle creatine stores are lower in vegetarian
athletes (lacto-ovo and vegan) than in non-vegetarian athletes. They suggest
that supplementing creatine monohydrate can augment athletes’ adaptations to
resistance training by facilitating changes in lean muscle mass and increasing
muscle fiber area, muscle strength, and resistance to fatigue.
Vegan Health offers the following dosing advice: “It is not recommended
to take 20 g of creatine past an initial loading phase, which is typically one
week or less. After that, 5 g per day or less is recommended.” I’m going to
chime in and say that for larger bodybuilders, you can increase that
amount to 10-15 grams per day. If your stomach starts to get upset, you should
scale it back until it is no longer an issue.
Bodybuilding.com recommends “5 grams taken daily for at least 28
days to maximize creatine stores.”
·
Rhodiola
Rosea – In
a study published in the Journal of Nutrition and Exercise Metabolism,
researchers found that healthy young adults who consumed rhodiola rosea an hour
before exercise significantly increased their endurance capacity. The
supplement is most commonly found in a standardized extract that contains
rosavins and salidrosides in a 3:1 ratio.
Research subjects have reported feeling
less fatigued after taking only 50 mg of rhodiola rosea each day, though the
average dose is between 200 mg and 400 mg. That said, I personally prefer
coffee over Rhodiola Rosea because I can sleep better on it, and organic coffee
has a great safety profile and is loaded with healthy stuff.
·
Flax Seed
Powder (Omega-3 Fatty Acids) –Most vegan bodybuilders can
maintain adequate levels of omega-3s by consuming plants, but some people
don’t self-produce optimal levels of omega-3 fatty acids because of genetic
differences. Athletes need omega-3s to reduce inflammation and oxidative stress.
In their publication, “Fueling the
Vegetarian (Vegan) Athlete,” Dr. Joel Fuhrman and Deana M. Ferreri suggest
taking an algae-based vegan supplement. Ground flax has fantastic fiber
profile, and can be easier on the digestive system.
Alpha Lipoic Acid can come from other
things, too, like walnuts and chia seeds. Extraction of oils from seeds can be
done well (expeller-pressed) or not so well (solvent-based extraction that
leaves trace quantities of solvents in the oil). You can also take Omega-3
Fatty Acids when you wake up, after training, and before bed.
·
Curcumin –According
to a 2013 medical study published in the Journal of Pain Research, 400
mg of curcumin was comparable to taking 2,000 grams of
Tylenol. Curcumin has proven effective for the type of pain, soreness, and
muscle strains you feel after starting or ramping up a new fitness routine.
Another potentially positive feature to look at is curcumin improves tendon
healing in rats.
Because curcumin is poorly absorbed on its
own, you’ll need to take a supplement with black pepper extract, phytosomes
with soy lecithin, or a curcumin nanoparticle product to reap the full benefits
of this nutrient. More importantly, it is fat-soluble so you will
have much better absorption if taken with a fatty meal.
·
Nori –A survey of
naturally occurring and high Vitamin B12-containing plant-derived food
sources showed that nori is the most suitable Vitamin B12 source for
vegetarians presently available.
·
Vitamin D – Most
Americans get vitamin D from sunshine, fortified milk, and
fortified margarine. The only significant, natural sources of vitamin D in foods are fatty fish (e.g. cod liver
oil, mackerel, salmon, sardines), eggs (if chickens have been fed vitamin D),
and mushrooms (if treated with UV rays).
The vegan diet contains little, if any,
vitamin D without fortified foods or supplements. Sun exposure may not be
the best way to get it either, based on the obvious risks of increasing chances
of skin cancer and people’s inability to expose themselves to consistent
exposure to the sun (unless you live in Southern California!).
Athletes need vitamin D to build and
repair strong bones, and to support intense levels of exercise. Those with a
vitamin D deficiency often experience bone pain and muscle weakness. The best
way to measure if you have this deficiency is by taking a 25-hydroxy vitamin D blood test. Healthy
people have levels of 30 ng/mL to 74 ng/ML, and levels below this range
indicate a deficiency.
According to the Harvard School of Public Health, the
average person needs between 1,000 and 2,000 IU of vitamin D per day from the
sun and diet. I’m on the fence about supplementation here because there is
sufficient conflicting research on this topic. For instance, according to John
McDougall, MD, if you’re taking Vitamin D it can cause more harm:
“There is no level of
vitamin D discovered by a blood test that would cause me as a medical doctor to
prescribe vitamin D supplements to one of my patients.”
Other
relevant supplements for general health/bodybuilding:
·
cocoa
powder/ chocolate (good for blood pressure and skin)
·
l-citruline
(vasodilator, slight performance increases)
·
sour
cherry (much like turmeric but tastier)
·
blueberries
/ other anthocyanin rich foods (awesome for zillions of reason)
·
nitrates
(from leafy greens and beets – improved performance)
·
melatonin
(importance of sleep – strong effect on body composition).
·
caffeine
/coffee (body composition, appetite suppression)
·
ephedrine
(part of the ECA stack – very well studied and has a clear synergy with
caffeine for body composition).
·
sunscreen
(skin elasticity makes muscles look better – look at recent pictures of Arnold,
and you will see the consequence of long-term sun exposure).
“Super
Supplements” You Probably Never Need
Arginine – Arginine
is claimed to be a nitric-oxide booster that promotes muscle growth. However,
several studies prove that is not the case. Researchers who published their
study in Nutrition & Metabolism found that acute L-arginine
supplementation does not increase nitric oxide in healthy subjects.
According
to the findings, “early evidence suggests that L-arginine supplementation may
help treat individuals with atherosclerosis risk factors, such as
hypercholesterolemia, hypertension, diabetes mellitus, kidney failure,
hyperhomocysteinemia, smoking, and aging – all of which are conditions
that are associated with reduced NO biosynthesis.” Unless you’re an
athlete who suffers from one of these conditions, you may not gain much from
arginine supplementation.
These
results are an echo to a previous study published in the Journal of
the International Society of Sports Nutrition, which made the following
conclusion about arginine: “There is currently little scientific evidence
available to support such claims promoting an increase in the functional
capacity of healthy, athletic participants.
Further
proof of Arginine’s lack of efficacy was found in a study published
in IJSNEM, in which seven days of supplementation with Arginine AAKG
failed to change the blood pressure or heart flow rate in a group of physically
active men. It also failed to influence nitric oxide levels in the blood or
ADMA.”
Yet
another study from the Journal of Nutrition and
Biochemistry revealed that nitric oxide biomarkers were unaffected in judo
athletes who took L-Arginine supplements for three days. They did find an
increase in arginine levels in the blood, but this did not affect the nitric
oxide levels or athletic performance. Overall, L-Arginine may be one of the
most overrated supplements that bodybuilders can take.
Glutamine – Glutamine
has been promoted as a muscle-building agent, claimed to be useful if you have
difficulty getting enough plant-based protein in your diet to fuel your
workouts. However, research has shown that the liver and intestines consume a
significant portion of glutamine you take, letting only some through to your
muscle tissues.
A 2005 study published in the Journal of
the International Society of Sports Nutrition found
that, although glutamine may stimulate muscle glycogen synthesis, there is no
advantage over the ingestion of adequate carbohydrates alone.
Moreover, recent
studies about glutamine and weightlifting indicate that neither
short-term nor long-term glutamine supplementation has an ergogenic effect on
muscle mass or strength performance.
Researchers
observed that glutamine supplementation one hour prior to testing had no effect
on resistance exercise to fatigue, nor did six weeks of glutamine
supplementation during resistance training increase lean muscle mass or
strength.In addition, a 2007 study in the “Current Sports Medicine
Report” found glutamine to be a non-essential amino acid for improving
strength or power.
The “Applied
Physiology, Nutrition, and Metabolism” found that
glutamine supplementation with an increase in carbohydrate intake did not
enhance anabolism in young, healthy adult males.
Overall,
this is considered to be another highly overrated supplement for bodybuilders,
not any more beneficial for muscle building than regularly ingesting
carbohydrates. While glutamine is an essential amino acid, most people get
enough of it through their diet, and supplementing will not affect overall
fitness or power.
Ribose – Ribose is a
pentose carbohydrate that has been played up by the fitness industry to be the
next big thing. According to many fitness websites, ribose is the next
creatine. Supposedly, the supplement replenishes ATP, enhances anaerobic
training, and aids in both muscle recovery and growth. Unfortunately, according
to many studies conducted by numerous sources, ribose has repeatedly failed at
improving any type of training performance.
Specifically,
the study entitled “Effects of Ribose as an Ergogenic Aid” in the Journal of
Strength and Conditioning Research found absolutely no difference in
performance when ribose was taken orally versus when it was not taken at all.
Another
study published at Bioenergy found that ribose supplementation in
athletes did not yield a statistically significant increase in the mean or peak
power in men who had extensive training in anaerobic cycling. This study was
conducted to prove that ribose does have an effect on an athlete’s strength and
power, with the actual result that it has no effect.
Yet
another Bioenergy study examined the effects of ribose
supplementation and resistance changes in muscular strength and endurance. This
study found no significant changes between groups that took ribose and those
that did not take the supplements.
Overall,
ribose is considered an unreliable supplement that isn’t necessary for
vegetarian or omnivore athletes to take. No matter how much the fitness industry
touts its benefits, there is no scientific evidence that it can affect a
person’s overall athletic performance.
Taurine –
True that vegetarians don’t get any in their diets, but humans can make taurine
(unlike some other creatures, such as cats). I know there are
hundreds of advertisements and articles that support taurine supplementation,
but I side on the research that suggests it has very little effect on
us.
Key
Nutrients We Should Get from Food
Iron – The
average vegetarian diet actually contains more iron than a vegan diet. For
vegetarians, the issue here lies in absorption. Plant foods, including grains
and legumes, contain inhibitors and absorption-enhancing nutrients like vitamin
C and carotenes. Some studies have found decreased iron stores in
vegetarians, but none have shown increased rates of iron deficiency anemia or
decreased hemoglobin concentrations. The best sources of iron are leafy greens
like spinach, Swiss chard, broccoli rabe, bok choy, and asparagus.
Iron
supplementation should be considered by women with severe anemia or heavy
menstrual bleeding. If you are a vegan with low iron, see a physician, because
they can use blood measurements and precisely dosed protocols for iron
replenishment; supplements could be dangerous if overdosed.
Vitamin
E – Well-known
for building a strong immune system, vitamin E has powerful antioxidant
properties. It is also beneficial for healthy skin and eyes. The synthetic form
you buy in stores not only doesn’t get absorbed well, but they also can
lead to negative health consequences such as cancers. I’d never supplement it,
but too much from dietary sources shouldn’t be an issue.
Vegan
Bodybuilding Meal Plan Using Supplements
My
intention is to give a sense of framework in which to integrate your meals with
supplements. Please keep in mind that these quantities should be adjusted to
suit your personal physical needs.
In
other words, I didn’t calculate total calories, proteins, or other
macros because a 250 lb. bodybuilder vs. a sedentary 180 lb. office
worker vs. a 150 lb. distance cyclist will all have vastly different needs.
Also,
I highly recommend that you talk with a physician and get blood work done to
determine things like if you need B12, etc.
BEFORE
BREAKFAST
·
Warm
lemon water (fresh-squeezed)
·
B12
(2.6 mcg)
·
Fresh
veggie juice
·
Vegan
BCAA
BREAKFAST
·
tofu
scramble
·
2
slices sprouted grain bread with natural peanut butter
·
Vegan
protein shake (20-30 grams)
·
1
cup green tea + turmeric + ginger
SNACK
#1
·
2
cups homemade organic granola
·
Vegan
protein shake (20-30 grams)
·
Flax
meal
·
Water (16
oz.)
LUNCH
·
Veggie
burger
·
1 cup
homemade hummus
·
small
salad with leafy greens
·
Flax
meal
·
1 cup
mixed beans (not canned)
PRE-WORKOUT
·
2
cups homemade organic granola
·
Vegan
protein shake (20-30 grams)
·
Beta-alanine
or cup of organic coffee
·
Simple
carbohydrates (25 g)
·
Vegan
BCAA
POST-WORKOUT
·
Vegan
protein shake (20-30 grams)
·
Beans
and quinoa
·
2
cups green veggies
·
Flax
meal
·
Vegan
BCAA
BEDTIME
SNACK
·
Vegan
protein shake with greens (20-30 grams)
·
Flax meal
·
1
natural peanut butter on 1 slice sprouted grain bread
·
Vegan
BCAA
Vegan
Supplements That I Take:
·
Krill
oil*
·
Vegan protein
powder
·
Beta-alanine
·
Vegan
BCAA
·
Organic
maca root powder
·
Organic
turmeric root powder
*Krill oil
is not animal-based, but it’s also not plant-based either. It’s up to you to
decide if it’s vegan or not because the experts can’t seem to agree on this. I
take it because it’s superior to fish oil and flax seed oil. If you’re a vegan
and want to play it safe, go with organic flax oil that has algae-derived DHA
Notes:
·
I
don’t believe any of these supplements contribute in any “significant” way to
my size or strength, but they help me heal faster and give me an edge.
·
Beta-alanine
gives me a mild burst of energy and increases my endurance (pre-workout).
·
Some
vegans need B-12, but we should all get blood work done to determine if we
need to supplement.
·
I
have at least one fresh veggie green drink, 2 oz. shot of ginger, and 1 oz.
shot of turmeric daily. This serves as my “multivitamin.”
Most
nutritionists and doctors recommend a daily multivitamin. This only makes sense
if you’re sick or not eating well. As I mentioned in the introduction,
a whole food, plant-based diet can supply you with the nutrients
required to actualize thriving health.
Ultimately,
a meticulous food journal (and periodic blood work) over the course of at least
three to six months will illuminate what vegan bodybuilding
supplements make sense for you.
Watch
this video - How A Vegan Pro
Bodybuilder Eats | Rich Roll Podcast
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
