HOW TO AVOID VITAMIN DEFICIENCIES AS A VEGETARIAN BODYBUILDER

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

Vegetarian bodybuilding diets should focus on getting enough of the critical vitamins and nutrients in their diets.

 

Since vitamin B-12 is not naturally produced by either plants or animals, it needs to be closely monitored by vegetarians. In addition to B-12, there are several other critical vitamins that must be present in the blood to provide the nutrients your body needs for daily performance.

 

Athletes who are vegetarian must pay even closer attention to their vitamin intake, since their bodies undergo more stress and exertion than the average person.

 

Let’s examine a few vitamin deficiencies common among vegetarians and what you can do to maintain sufficient blood levels of these crucial vitamins. When you deprive your body of the vitamins it needs to perform at the gym, you’re putting it at risk of developing more serious health conditions.

 

Vitamin B-12 Deficiency

 

People can become vitamin B-12 deficient for a variety of reasons: old age, use of antacids, side effects of prescription medications, bacterial infections, and meatless diets.

 

According to Dr. Reed Mangels, PhD, RD, bacteria are responsible for producing vitamin B-12, and plants and animals only get vitamin B-12 when contaminated by this strand of bacteria.

 

Vitamin B-12 is essential to your health for:

 

·         Proper digestion

·         Nervous system functioning

·         Regulation and formation of red blood cells

·         Immune system functioning

·         Mental clarity and concentration

·         Physical energy

·         Adrenal hormone production

 

Vitamin B-12 is incredibly important during pregnancy and lactation for infants, as well as for athletes who push their bodies to the limit. The National Institutes of Health (NIH) recommends vitamin B-12 supplement tablets or monthly vitamin B-12 shots to treat severe cases of deficiency.

 

Pernicious Anemia

 

A lack of vitamin B-12 can lead to a condition known as pernicious anemia, which is characterized by a lack of healthy red blood cells and enlargement of existing cells.

 

According to the National Institutes of Health, this condition occurs when the body destroys cells that make a special protein, intrinsic factor, which is released by cells in the stomach.

 

Red blood cells are essential because they provide oxygen to the body’s tissues.

 

Although symptoms are often mild or nonexistent, NIH suggests that the following symptoms can be associated with both vitamin B-12 deficiency and pernicious anemia:

 

·         Diarrhea or constipation

·         Fatigue or paleness

·         Loss of appetite

·         Shortness of breath during exercise

·         Swollen red tongue or bleeding gums

·         Confusion or depression

·         Numbness or tingling of the extremities

 

Vegetarians who spend a great deal of time in the gym may notice a decrease in energy and motivation when their B-12 levels are low. Fortunately, there are healthy ways to boost those levels back up.

 

Vitamin D Deficiency

 

Vegetarians, people who have milk allergies, and those who don’t get enough sunlight could be at risk of vitamin D deficiency. Vitamin D is essential in building and repairing strong bones, because it helps the body utilize dietary calcium.

 

Low levels of the vitamin have been associated with cardiovascular disease, cognitive impairment in elderly adults, severe asthma in children, cancer, and diabetes. 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, diet, and supplements.

 

Researchers at Harvard also suggested that the elderly, people with dark skin, and those who are obese can benefit the most from vitamin D supplements. People living in northern latitudes (anyone living north of an imaginary line drawn from San Francisco to Philadelphia in America) can benefit from supplements between the months of October and February.

 

Spending time exercising outdoors in sunlight is one of the best natural ways to boost vitamin D in your body.

 

Vegetarians who are physically active can also benefit from vitamin D supplements. The best way to measure if you have a vitamin D 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. Read more about the test at A.D.A.M. Medical Encyclopedia on PubMed Health.

 

Calcium Deficiency

 

Calcium helps the body maintain strong bones and teeth. The Dietitian’s Guide to Vegetarian Diets cites 45 medical studies that have examined the calcium intakes of vegetarians.

 

Although milk and dairy foods are most often associated with calcium, dark green vegetables are great sources of calcium when consumed in high quantities.

 

Effects Upon Bodybuilders and Athletes

 

Since bodybuilders, fitness enthusiasts, and athletes work off a higher percentage of the foods they eat, these individuals must pay even closer attention to their daily vitamin intake. If you have a vitamin B-12 deficiency, you may feel fatigue and a lack of physical energy. If you have a vitamin D deficiency, you may experience bone pain and muscle weakness.

 

Both of these deficiencies have been linked to cardiovascular problems, so your heart could have trouble keeping up with you during strenuous workouts. The Health Science Center at the University of Florida suggests that vegetarians can boost their heart health by planning their diets wisely.

 

Vegetarian athletes should bulk up their vitamin B-12 intake with fortified cereals and soy, rice, or almond milk for heart health. Vegetarians can also keep their hearts healthy with plant-based omega-3 fatty acid foods like soy, broccoli, and cauliflower.

 

Vitamin B-12 deficiency is also linked to low bone density, which is needed to support prolonged exercise. According to a “New York Times” health guide, excessive exercise, such as that performed by marathon runners, can lead to iron loss and a specific type of anemia.

 

Although dried beans and green vegetables contain lots of iron, it is often less easily absorbed than the type of iron contained in meat. Therefore, vegetarian athletes need to ensure that they are eating enough iron-rich foods to compensate for their high level of exercise.

 

Blood Type and Diet

 

After the book of naturopath physician, Peter D’Adamo, Eat Right 4 Your Type, was published in 1996, people began considering the link between blood type and diet. According to his blood type diet recommendations, people with Type A blood (39% of the population) are best suited for vegetarianism. Meanwhile, people with Type O blood (46% of the population) are genetically predisposed to require meat, and people with Type B blood are somewhere in the middle.

 

Like any nutritional recommendation, the blood type diet has its fair share of critics.

However, you may want to consider your blood type when planning out your vegetarian meals. If you have Type O blood in particular, you should look into supplementing your vegetarian diet with the aforementioned crucial vitamins.

 

Meatless Foods Rich in Vitamin B-12

 

·         Eggs

·         Soy milk

·         Yogurt

·         Red Star T-6635+ brand nutritional yeast

·         Wheat gluten and soybean-based meat substitutes

·         Organically-grown spinach

·         Vitamin B-12 fortified breakfast cereals

·         Spirulina (vegan)

 

Meatless Foods Rich in Vitamin D

 

·         Milk fortified with vitamin D

·         Orange juice fortified with vitamin D

·         Egg yolks

·         White and shiitake mushrooms

·         Tofu

·         Oatmeal

 

Meatless Foods Rich in Calcium

 

·         Tempeh

·         Almond butter

·         Kale

·         Soy milk

·         Dried beans

·         Chocolate pudding

·         Broccoli

·         Turnips

 

Summary

 

Vitamin B-12 and vitamin D are not frequently found in foods, and even less frequently in vegetarian-friendly foods. Therefore, vegetarians are advised to supplement their diets with these two vitamins, at a minimum.

 

The Mayo Clinic suggests that vegetarians pay close attention to these dietary nutrients as well:

 

·         Iodine

·         Iron

·         Protein

·         Calcium

·         Omega-3 fatty acids

·         Zinc

 

Dr. Nancy Lonsdorf, MD, who practices in Iowa, refers to vitamin B-12 as “the energy vitamin” because it is critical for so many bodily functions. Vitamin B-12 is necessary for energy production, DNA synthesis, nerve communication, and blood formation. Anemia caused by lack of vitamin B-12 and iron results in lower capacity for exercise, preventing you from reaching your fitness potential.

 

Fortunately, vitamin deficiencies are preventable and treatable, especially when detected early. Pay close attention to how your body feels when you’re at the gym and during times of rest. And keep in mind: the more variety you bring to your vegetarian diet, the more likely you’ll be able to meet all your nutritional needs.

 

For more ideas to avoid vitamin deficiencies as a vegetarian bodybuilder, watch this video - How to Prevent Deficiencies on a Vegan Diet

 

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 – Avoid Vitamin Deficiencies as a Vegetarian Bodybuilder

 

WHAT TO LOOK FOR IN VEGAN BODYBUILDING SUPPLEMENTS AND PROTEIN POWDERS

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

Bodybuilding supplements are a multi-billion-dollar industry that’s growing every year.

 

Because of the growth and explosion of choices, making sense of all this is increasingly more difficult.

 

Highly-effective advertising has hypnotized us to believe that we need supplements. Whether you’re a competitive athlete or bodybuilder, casual fitness enthusiast or gym rat, we have been conditioned to take powders and pills to get ahead.

 

Most plant-based diets can benefit from the right kind of supplementation (healthy skepticism aside), and some vegan bodybuilding supplements do have merit.

 

In this article, we discuss what to look for in vegan bodybuilding supplements and protein powders so you can make better choice

 

What Performance and Bodybuilding Supplements Can Do for You?

 

Whether you’re plant-based or not, every athlete and bodybuilder needs the correct balance and blend of macronutrients (protein, carbs, and fats).

 

If you eat enough calories and the correct ratio of macros, train hard, and get enough sleep, you will build muscle as a vegetarian or vegan.

 

In addition to these nutrients, which you can obtain from food alone, there are some performance and bodybuilding supplements that may give you an edge in the gym or on the field.

 

Vegan BCAA supplements (branched chain amino acids), the primary force behind muscle repair and building, can also help reduce muscle soreness after intense training sessions.

 

This means vegan BCAAs can help you build muscle with less downtime between workouts.

 

One of the other popular bodybuilding supplements on the market an amino acid called creatine*.

 

*Creatine monohydrate is one of the only supplements that consistently demonstrate some effectiveness in performance.

 

And it happens that the only food source of creatine happens to be meat, so vegans and vegetarians tend to have lower muscle creatine stores than their meat-eating counterparts.

 

By supplementing your plant-based diet with creatine, you can enhance your ability to build lean muscle and strength.

 

Vegan Bodybuilding Supplements

 

The type of supplement that’s best for you depends on what your fitness goals are and how intensely you train. If you’re just aiming to tone up a little and get in shape, you probably don’t need to buy supplements.

 

Yes, I just said that. But then again, I’m not a supplement company trying to sell you… supplements.

 

However, if you’re intensely getting after it in the gym and/or training for competition it might be worth it to get supplements like Vegan BCAA and creatine.

 

When searching for vegan bodybuilding supplements, here are a few things to look for:

 

·         Natural and/or non-GMO ingredients and food sources

·         Absence of dairy and egg ingredients

·         Grams of supplement per serving and amount of servings (cost per serving ratio)

·         Ingredients* you can pronounce

 

*Typically the fewer ingredients, the better. Means less processing.

 

To learn more about supplementation, please read through our Guide to Vegan Bodybuilding Supplements.

 

Vegan Protein Powders

 

More and more professional athletes and bodybuilders are taking up plant-based fitness and doing extremely well. As a result, more supplement companies are offering plant-based protein in their product lines.

 

In fact, go to Whole Foods sometime and look at the protein powder section. You will notice 50-60 percent of the shelf space these days is filled with vegan protein powders.

 

Here are some key components of vegan protein powders to look for:

 

·         Multi-sourced plant-based protein products, a blend of different proteins

·         Organic sprouts like chia seeds, pumpkin seeds, quinoa, and lentils

·         Minimal processing

·         Favorable customer reviews about the taste and how the powder mixes

 

Vegan Bodybuilding Supplements vs. Food

 

The truth is that you probably don’t need any bodybuilding supplements if you’re eating the right foods. But few of us can keep up with the “perfect diet,” and supplements can help pick up the slack.

 

For many vegan and vegetarian bodybuilders and athletes, supplements can make up for missed nutritional opportunities and add convenience for meal planning.

 

However, everyone’s digestive system and biochemistry processes supplements differently.

 

For instance, creatine doesn’t do anything for me but it has done wonders for many of my friends, so trial* and error is required.

 

*Keeping up with a daily food journal is essential in this process.

 

It’s certainly worth mentioning that the placebo effect is live and well!  So keep an honest assessment of your supplement regimen, workout plan, and overall gains in a journal to determine if supplements are really making a difference for you (observe over 6-12 months).

 

Just because a multi-billion-dollar industry says you need them to reach your fitness goals doesn’t mean that you necessarily do.

 

For topics related to vegan bodybuilding supplements and protein powders, watch this video - You're Wasting Your Money!!!

 

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 Bodybuilding Supplements and Protein Powders

 

VEGETARIAN PROTEIN POWDERS – HOW TO GET COMPLETE PROTEINS

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

One of the major concerns vegetarian bodybuilders and athletes face is getting enough protein in their diet. After all, traditionally in Western societies meat and dairy have been the primary source of protein.

 

This can be problematic if you like to train hard in the gym or on the field and you need a fair amount of protein to repair damaged muscle cells. And if you’re into bodybuilding specifically, you also need protein in order to bulk up or build lean muscle.

 

Vegetarians need not succumb to eating dairy or other animal-based sources just to get their daily protein needs. Armed with the right knowledge, plant-based proteins can work just as good as meat and dairy every did for you.

 

In fact, even better when you consider all of the health advantages that come along with it.

Protein powder can be a great ally in this journey bodybuilding and athleticism. We wanted to make things easier for you and break down the best vegetarian protein powders.

 

1. Soy Protein

 

This is widely considered as among the highest quality of all plant-based proteins. Soy itself is rich in nutrients. It’s 38% protein and 30% carbohydrates, and it also contains other minerals and vitamins. Soy protein contains the complete essential amino acids. These are all in the right ratios that help with normal growth and development.

 

Pros: Soy proteins are especially high in glutamine and arginine. These are important amino acids for those who wish to build muscles and increase their testosterone levels naturally.

 

Arginine stimulates the action of the anabolic hormones that promote lean muscle building. Glutamine plays a major role in controlling the negative effects of metabolic stress.

 

Cons: Soy proteins are also known to have estrogenic effects in the body. If you consume too much, it may lead to high estrogen levels and lower testosterone levels. It is quite difficult to find organic soy products.

 

2. Pea Protein

 

This plant-based protein has an excellent amino acid profile. It also contains a good amount of BCAAs (branched chain amino acids) that supports muscle building. These BCAAs are known for their ability to control the amount of muscle breakdown that happens after high-intensity exercises. It also has numerous other benefits such as weight loss and better heart health.

 

Pros: Pea protein is a hypoallergenic plant-based protein source. It does not create gluten issues like wheat proteins. This is easy on the digestive system. It does not cause any bloating. This is a common side effect from a lot of other plant-based proteins.

 

This protein may also be an effective way to control appetite. It has numerous peptides that delay the release of ghrelin, a hunger-inducing hormone.

 

Cons: Pea protein also contains non-essential amino acids, which the body can already produce on its own. Some conditional amino acids are also not found in pea protein. This protein powder has to be mixed with other vegetable protein powders because it is not a complete protein.

 

3. Sunflower Protein

 

This is obtained from sunflower seeds. This is especially helpful for improving digestion. It helps with muscle building and repair, and it has antioxidant capacities. Sunflower protein powder is high in fiber and contains no gluten.

 

Pros: This protein powder is good for people who suffer from nut allergies. Sunflower protein powder tastes good when blended with other vegan products such as banana, mixed berries, rice milk, and oats. The amount of protein is almost comparable to rich non-vegan sources like chicken and beef.

 

Cons: Sunflower does not have much omega-3, but high in omega-6. This may not suit well when trying to create a healthy ratio between these two essential fatty acids. More omega-6 than omega-3 may cause some health problems.

 

4. Hemp Protein

 

Hemp protein powder comes from cold-pressed, then milled hemp seeds. These seeds are rich in healthy oils, especially a good balance of omega-3 and omega-6. It also has all the essential amino acids the body needs.

 

It provides a good amount of BCAAs such as valine, isoleucine, and leucine. These BCAAs are metabolized within the muscle tissues, resulting in increased endurance, more muscle gains, improved recovery and reduced inflammation and muscle soreness.

 

Pros: This protein has a nutty flavor. It combines well with almond or coconut milk. Flavor is also good when fruits like bananas are added to it. The proteins are easily digestible, which means that you would not have to deal with side effects like bloating and gas.

 

Cons: This protein source is a bit more expensive than other vegetarian protein powders.

 

5. Brown Rice Protein

 

This vegetarian protein powder contains a good profile of amino acids. It is also full of important B vitamins.

 

Pros: This is a cheaper option than other vegetable protein powders. It is easily digested and gluten-free.

 

Cons: Its amino acid profile may be complete, but amounts of lysine are lower compared to whey protein. This is not a complete protein powder, so it has to be mixed with other plant-based proteins. The taste may not also be very friendly.

 

6. Pumpkin Seed Protein

 

Of all the commonly eaten nuts and seeds, pumpkin seeds rank the highest in terms of protein content. A 28-gram serving (1 ounce) of pumpkin seeds contain 9 grams of protein. That’s about one-third of the serving size of high-quality plant protein. That amount is also 2 grams more than the protein content of ground beef on a per serving basis.

 

Pros: Pumpkin seed protein powder is also high in other nutrients. It is full of iron, magnesium, calcium and zinc. These are among the leading essential minerals vital for growth and health. Zinc is needed in protein formation. Iron is important in blood cell formation. Magnesium is important for normal muscle and nerve function. Calcium is essential for strong bones.

 

Cons: Pumpkin seeds are also high in calories. Consumption should be controlled to avoid getting too many calories to prevent weight gain.

 

7. Quinoa Protein

 

This protein powder is an excellent one to add to your diet. Quinoa protein powder contains the essential amino acids. It has an unusual yet excellent, high ratio of proteins to carbohydrates. This makes it a good food to help you feel full longer.

 

Quinoa is also rich in plant sterols. These are anabolic agents that support lean muscle building and better hormonal balance.

 

Pros: Quinoa protein is good for people who need or want a gluten-free plant-derived protein. People with wheat allergy may enjoy this protein powder instead. It is also a good choice for those wanting to cut back on calorie intake since it is low in calories.

 

Cons: The saponins in quinoa may cause some toxicity for sensitive individuals. Check that the quinoa protein powder has been pre-washed, which removes a lot of saponins and most of the bitter taste.

 

8. Oat-Based Protein

 

Oat-based proteins are also rich in natural steroids, aside from an impressive roster of other proteins and nutrients.

 

Pros: This protein source is rich in beta glucans. These compounds help reduce cholesterol levels. Oats are also rich in the minerals selenium and manganese. These minerals are important, powerful antioxidants in the body.

 

Another good thing with oat-based proteins is its low glycemic index. This means it won’t cause blood glucose to shoot up rapidly and cause insulin problems.

 

Oat-based proteins are mainly avenins as the major storage protein. This is good news for those who want cereal-based proteins but have a gluten allergy. Oat-based proteins are non-gluten containing.

 

Cons: The same things mentioned above may also cause the problems that gluten triggers in sensitive individuals. This is not as common as from gluten, though.

 

9. Nut-Based Protein

 

These are among the most popular plant-based protein sources. Aside from the excellent amino acid profile, nut-based proteins are also rich in compounds that increase NO (nitric oxide) levels and activity in the body. NO helps in dilating the blood vessels.

 

This action promotes lower blood pressure and improved blood flow to the tissues. There is also an excellent profile of nutrients such as selenium, magnesium, and zinc. Nuts are also high in fiber that helps curb appetite and make you feel full for longer periods of time. The fats are also good for health and in reducing inflammation. There is a long list of other health benefits from nuts, making these an excellent source of plant proteins.

 

Pros: Nuts have excellent flavor and are ideal portable snacks. Almond protein powders and other nut-based ones have more pleasant tastes and less of the bitterness common in proteins such as pea powders.

 

Cons: Nuts are also high in calories so make sure to limit consumption.

 

How to Get Complete Proteins

 

As you can see, you have plenty of options for plant-based protein. However, what we recommend is a nut-based protein. If you want to make your own protein powder, you can grind the nuts in a blender and make a shake quite easily.

 

Nuts are pretty good for boosting testosterone levels, and some varieties of nuts, such as Brazil nuts, have selenium which boosts hormone production and has positive effects on male fertility.

 

To ensure getting complete proteins in your diet always opt for multiple sources* of protein-packed foods. Here’s my recommended recipe for a DIY vegetarian protein powder:

 

·         Brazil nuts

·         Hemp seeds

·         Pumpkin seeds

·         Quinoa

·         BCAA powder**

 

*For maximum nutritional content always use organic foods and ingredients.

 

**Unless you train for competitions, you probably don’t need supplements if you’re eating a buffet of quality whole foods. 

 

For more ideas related to vegetarian protein powders, watch this video - Best Homemade Vegan Protein Powder for Weight Loss

 

Author Bio:

 

Alex Eriksson is the founder of Anabolic Health, a men’s health blog dedicated to providing honest and research backed advice for optimal male hormonal health. Anabolic Health aspires to become a trusted resource where men can come and learn how to fix their hormonal problems naturally, without pharmaceuticals.

 

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 – Can Vegetarian Protein Powders Provide Complete Proteins?