VEGAN MACROS AND THE MEAT-PROTEIN MYTH DEBUNKED

 

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

It’s a myth that you can’t get your macros in a vegan bodybuilding diet.

 

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

 

Plant-based nutrition clearly has long-term health benefits compared to consuming meat the way traditional bodybuilders do. Nevertheless, many bodybuilders hesitate in making this positive lifestyle switch because they have been misinformed, and old paradigms take a while to shift.

 

Therefore, I will address the following concerns/questions:

 

·         Can you build muscle from a whole food plant-based diet?

·         What foods should be consumed to gain muscle mass?

 

Can Muscle Be Gained via a Vegetarian Bodybuilding Diet?

 

Most definitely, yes. Consider these four different variations of vegetarianism:

 

·         Lacto-ovo Vegetarians (diary and eggs are permitted)

·         Lacto-vegetarians (dairy is permitted)

·         Ovo-vegetarians (eggs permitted)

·         Vegan (no animal products permitted)

 

These two are technically not vegetarian, but I still consider them part of the “family”:

 

·         Pescatarians (fish is permitted)

·         Flexitarians (some meat is permitted)

 

Each sub-group has its own unique challenges to build muscle mass. It is important for vegetarian bodybuilders to be aware of their respective challenges. The main points are to consume enough calories and protein and assess any deficiencies in order to build muscle successfully.

 

For instance, it’s easier to build more muscle mass from a lacto-ovo vegetarian bodybuilding meal plan than a vegan one. Egg protein offers substantial nutritional benefits (dairy, not so much). Vegan bodybuilders can still build muscular bodies without question, but they will have the hardest time building size.

 

Calories

 

Vegan diets in particular tend to be low in calories for obvious reasons (e.g. a salad vs. a 1/4 pounder with cheese). To build muscle mass with vegan macros, you have to pay special attention to calorie intake. That is, you need to consume more calories than you metabolically burn during and after exercise.

 

The macronutrients within your diet are the main energy providers, and the amount of energy required depends on your exercise regime, exercise efficiency, gender, genetics, and non-exercise habits.

 

McArdle (2010) reported that a cohort of male bodybuilders increased muscle mass and size and reduced % body fat on a diet of about 18-23 calories/per pound of body weight per day.

 

The higher end of the calorie intake was highlighted in highly trained athletes compared to novice bodybuilders; again, experimenting with your calorie intake to build muscle is highly recommended, along with consuming the right macro/calorie ratio.

 

A suggestion is to experiment with the amount of calories that you consume, as this will be a major factor in terms of muscle gain. Reduced calories = reduced muscle gain, and increased calories = increased % body fat.

 

It’s also very important to regularly assess your % body fat, as an increment could mean that you’re eating too many calories or the wrong types of macros.

 

Protein

 

Proteins are hugely important for any vegetarian bodybuilder and have the following functions within the body:

 

·         Supports growth and maintenance of body tissues

·         Synthesizes enzymes, hormones, and other peptides

·         Builds antibodies

·         Maintains fluid and electrolyte balance

·         Repairs exercise-associated muscle damage

·         Provides energy and glucose

 

A solid alternative to using whey protein are pea and soy protein. Soy proteins are a quick and dramatic method of boosting your overall protein content, and they are very convenient to use.

 

For those of us who aren’t vegan bodybuilders, egg protein is arguably the best option, as it is more predictable than whey protein in terms of ingredients. Some plant-based nutrition companies produce their own brand of mixed plant and grain proteins to build muscle.

 

An article from Men’s Health states:

 

“The protein in eggs has the highest biological value—a measure of how well it supports your body’s protein needs—of any food, including our beloved beef. Calorie for calorie, you need less protein from eggs than you do from other sources to achieve the same muscle-building benefits.”

 

Again, do your homework via some solid research, as this process will help you with your unique dietary needs whilst building muscle. Other options include pea and hemp proteins, which are also high in proteins and easy to digest and absorb.

 

A well-balanced, protein-rich diet is the key for building muscle mass, but caution should be applied if you are predominately getting your main source of macros from processed or junk foods, e.g. noodles, potato chips, and sugary sweets.

 

Such products are extremely counter-productive to muscle growth and in the long term, will cause major health implications and increase % body fat due to the high simple carb and fat content.

 

There is evidence to suggest that increased body fat hinders muscle growth via an increase in insulin resistance. Insulin controls the glucose levels within your body, which is highly anabolic and needed for muscle growth.

 

Conversely, if you are eating a lot of leafy salads, stir fries, fresh fruit, and vegetable-based meals, you might be falling short with the macronutrients required. To build muscle on a vegan bodybuilding diet, you must add healthy fats or proteins with every vegetable consumed during each meal.

 

Try to eat six small meals per day following these simple rules, and combine your carbs with beans, legumes, chick peas, tempeh, soya beans, quinoa, brown rice, and tofu to boost the protein content of the meal.

 

Also, think about adding beans and lentils, avocados, nuts, flax seeds, and walnuts as an excellent source of free fatty acids, and avoid vegetable oils and hydrogenated and hidden trans fats.

 

Natural peanut butter is also a brilliant source of essential free fatty acids and an excellent boost to your calorie intake, which again is the forward for packing on that desired muscle.

 

Essential free fatty acids help with fast muscle recovery from high-intensity exercise, help with hormone production, increase metabolism, and support a healthy cardiovascular, immune, and brain function.

 

Vegan Macros According to the Pros

 

Robert Cheeke (founder of Vegan Bodybuilding and Fitness) offers some great advice about macro-nutrient percentages:

 

“The exact percentages may change daily based on diet. They also vary per individual based on factors such as your food preferences, your rate of metabolism (your body’s ability to burn fat), and your specific athletic goals.

“Though it may not be common to consume a lot of food, eating every two to three hours, for athletes training up to hours a day, it becomes a higher focus and a bigger part of everyday life. It’s not extremely challenging either, it just takes some dedication, focus, planning and preparation.”

“I personally enjoy eating frequently throughout the day. My meals tend to be a bit smaller and I get to incorporate a lot of variety, flavors and themes because I am eating more frequently than just three or four meals a day.”

 

Deryn Macey (strength and conditioning coach) said she needed to switch to high-protein whole grains to dial-in her vegan macros:

 

“I have no problem with white rice but with my new goals, it doesn’t provide the right protein to carbohydrate ratio for me.

“Switching to grains like bulgur, barley, amaranth, quinoa, buckwheat and other higher protein grains will help me stay within my carbohydrate goals while still hitting 160 grams of protein.”

 

Shannon Clark (certified personal trainer) reminds us that salads alone won’t cut it:

“If you’re the type of vegetarian who gets full on things like brown rice, quinoa, potatoes, legumes, beans and lentils, nuts, seeds, nut butters, and avocados, you’ve given yourself a good chance to build some muscle.

“On the other hand, if you’re a vegetarian who feasts mostly on salad, stir-fry, fresh fruit, and other vegetable-based dishes, you’re likely falling short on your macro needs. For every vegetable you eat, pair it with a healthy fat and protein-packed side. This provides the balance of nutrition you need!”

 

Monitor More Than Vegan Macros

 

Macronutrient and vitamin deficiencies have to be monitored, not only for building muscle but also for general well-being. Add non-heme iron to your diet by including spinach, kale, and collard, which are dark leafy green vegetables.

 

Don’t be afraid to mix and match your food choices by adding dried peas, beans, lentils, artichokes, and dried fruit, which again are rich in iron. Iron supplementation and vitamin B12 is recommended, especially for females during the menstrual cycle (Powers, 2012).

 

Calcium is required for bone maintenance and plays a vital role in muscle contractions. In the short term, low calcium intake causes muscle cramps, and can hinder performance at the gym (Wilmore & Costill, 2012). Long-term neglect can cause a weak bone structure and osteoporosis.

 

It is common knowledge that dairy produce is high in calcium, so for the lacto-vegetarian, this is not an issue. However, vegans can consume sufficient calcium from spinach, green collard, kale, broccoli, and almonds.

 

If you are in doubt that your diet is lacking in calcium, there are plenty of calcium supplements to choose from to give it a boost!

 

Lack of zinc can hinder growth and development across the body, suppress your appetite, and reduce testosterone levels. A recommended 40mg of zinc per day boosts testosterone, which is the hormone required for muscle growth and development.

 

Pumpkin seeds, sesame seeds, almonds, and fortified oatmeal are high in zinc, so add these foods to your varied vegetarian diet.

 

For more ideas about vegan macros, watch this video - VEGAN BODYBUILDER & NUTRITIONIST'S SUPER HEALTHY DIET **MACROS REVIEWED**

 

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 Macros for Bodybuilding

 

What is the Role of Insulin in Muscle Growth?

 

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

VEGETARIANS ARE MORE INSULIN SENSITIVE, AN ADVANTAGE IN BUILDING MUSCLE

 

Vegetarians bodybuilders have many more advantages than you may think.

 

Much of the nutritional advice that you read about for gaining muscle mass and trying to look more aesthetically sculpted is based around a staple diet of meat and animal-based proteins. This is simply an outdated approach, and the role of the vegetarian diet for building muscle in a healthier manner can no longer be ignored.

 

Here are some benefits of a plant-based diet for building muscle.

 

To get “ripped” or “shredded,” you need a percentage body fat between 6-8%, and it is common dialogue that an excellent physique is created mostly in the kitchen, rather than the gym.

 

For argument’s sake, let’s just say both are extremely important. McArdle, et al. (2010) reported that a staple healthy diet of low glycaemic carbs, such as vegetables, nuts, and some fruits, supported an anabolic fat loss state and reduced percentage body fat and obesity related diseases within vegetarians.

 

This was supported by Kim (2012), who compared the impact of a long-term vegetarian diet to an omnivore diet. The results were quite encouraging in terms of health parameters for the vegetarian cohort, as there was a reduction in percentage body fat, oxidative stress, blood cholesterol levels, and insulin resistance.

 

These factors are hugely important to sustaining general health, staving off many chronic life-threatening illnesses, as well as building muscle.

 

Now the question is, why are these processes so important to the vegetarian bodybuilder’s physique and overall health?

 

The Role of Insulin in Muscle Growth

 

One of the key hormones within the body for weight management and building muscle mass is insulin.

 

Insulin’s main function is to reduce the amount of glucose circulating in the blood, and its levels are highest after consuming sugary snacks and/or foods with a high glycemic index. It is important to highlight that insulin is sensitive to the amount of both carbohydrate and protein consumed, but not fat.

 

This “mopping up” action of insulin inhibits muscle growth, because it starves the muscle of glucose and redirects it to the liver to be stored as fat. As such, your cells need to be as insulin-sensitive as possible in order to increase the anabolic effect of food and training.

 

Too much insulin in the body increases percentage body fat. Wilmore & Costill (2010) reported that insulin resistance is actually increased when your percentage body fat and bodyweight are raised.

 

Kim (2012) stated that vegetarians have a lower percentage body fat and insulin resistance than omnivores, backing up the statement by Wilmore & Costill. 

 

Eating low energy density vegetables, fruit, whole grains, legumes, and nuts—which are all major sources of nutrition within the vegetarian bodybuilder’s diet—is a key factor in better control of blood sugars and insulin sensitivity.

 

This improved blood sugar control has a positive connection with the fact that vegetarians have a lower incidence rate of type 2 diabetes and its associated complications when compared to omnivores.

 

A strict vegan diet has the added bonus of being cholesterol-free, low in saturated fat, and high in soluble fiber. This sets the stage to lower the risk of cardiovascular disease and certain cancers.

 

Sharon (2013) also reported that vegetarians consumed less calories than omnivores, and since excess calories consumed are stored as fat, that causes fat cells to increase in size.

 

Consequently, a growing fat cell itself becomes insulin resistant, and the resulting free fatty acids will cause the body to favor the use of fat for energy at the expense of glucose.

 

This becomes a vicious cycle, with the overweight condition leading to insulin resistance, which in turn leads to impaired glucose use. As such, blood sugar, insulin, cholesterol, triglycerides, and blood pressure all raise.

 

To make matters worse, the impaired ability of glucose to enter muscle cells keeps the glycogen stores lower than normal, which increases the person’s appetite and their motivation to eat more, thereby increasing fat stores and reducing lean muscle mass.

 

However, a plant-based diet that is rich in fats from nuts (e.g. almonds) is also high in unsaturated fats, which increase good cholesterol in the blood and reduce cardiovascular disease. These “good fats” are essential for digestive processes, cell membrane structure and function, and satiety, and act as carriers of vitamins A and D. These vitamins essentially reduce oxidative stress and certain forms of cancer.

 

Omnivores tend to eat more saturated and trans-fatty acids, which are energy-rich at nine calories per gram; these bad fats are associated with heart disease because they raise the low density lipoproteins in the blood.

 

Some experts are now stating that high-protein diets are a big scam.

 

I have read compelling research on both sides of the debate about how much protein we need.

 

I lean more on the side of more protein is better if you are training hard in the gym. We simply have different needs than the average person who doesn’t participate in regular exercise. And it appears that high-protein diets are safe for the kidneys, after all.

 

One interesting scenario that necessitates more research is how prisoners can get so muscular on a seemingly deficient diet. They survive on fairly small amounts of low-quality protein you wouldn’t feed your dog.

 

What is clear to me is that you need a calorie surplus to build muscle, and a plant-based diet high in good fats (e.g. nuts, oils, and avocados) and proteins, with calorie cycling of starchy carbs, is an optimal formula to build muscle.

 

Conclusion

 

The role of insulin in muscle growth is extremely important for muscle building.

 

Insulin is important for promoting uptake of amino acids and enhancing synthesis of protein.

 

Vegetarians are more insulin-sensitive, which is an advantage in building muscle, and also have reduced associated chronic health risks and lower BMI, percentage body fat, oxidative stress, and blood cholesterol levels.

 

For more ideas about the role of insulin in muscle growth, watch this video - 6 Clinically Proven Ways To Improve Insulin Sensitivity To Build Muscle & Lose Fat

 

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 – Role of Insulin in Muscle Growth

 

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