To what extent this happens, if at all, depends greatly on the individual.
For instance, I don’t seem to have a problem with black beans, but soy gives me
gas. I can’t touch cabbage, but lentils seem to do well with my system.
*Fiber
is an indigestible carbohydrate made up of sugar molecules, commonly called starches,
or polysaccharides and oligosaccharides. As these starches pass undigested
through the digestive tract, they ferment in the lower gut and produce
intestinal gas. Fiber is a vegetarian bodybuilder’s friend because
it improves insulin sensitivity and
offers other well-known health benefits.
The good news is that you don’t have to cut healthy foods that cause you to
get bloated out of your diet. There happens to be foods that counteract excessive gas and bloating. Without further
ado, I give you:
Although each ingredient makes a contribution, there are a couple star
players worth highlighting.
Apple Cider Vinegar: This
stuff is no joke for reducing excessive gas and bloating. It is potent,
however; to some, it throws the taste off slightly. So if your bloat isn’t
serious, you can omit it and let the other ingredients rise to the occasion.
Banana: Too
much salt causes water retention around the abdominal area. Foods
rich in potassium, such as bananas, help fight
bloating caused by salty foods. While salt invites water into the cells,
potassium drives it out. Unripe bananas contain resistant starch, which can
cause gas and bloating, so be sure to use ripe bananas!
Celery: This natural diuretic
helps relieve water retention. When buying celery, opt for organically grown
produce whenever possible.
Ginger: One of the best digestive aids
around, it works on a few levels. It soothes and relaxes the digestive system
muscles. Ginger also contains zingibain, a protein digestive enzyme, which is
particularly effective at reducing bloating and gas caused by protein-rich foods. It is also anti-inflammatory.
For more ideas to reduce excessive gas and bloating for vegetarian bodybuilders, watch these 2 videos
below –
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.”
“PUTTING ALCOHOL DOWN WAS THE BIGGEST PART OF MY SUCCESS.”
“Bikini competitions
aren’t something I ever thought I would ever do, but I’ve done two shows
now and placed Top 3 in both.”
Name: Andra Purba Occupation: Food and Beverage City/State/Country: Las Vegas, NV USA Age: 33 Height: 5’8” Type:Bikini Competition Weight/Competition Weight: 136lb. / 130lb. Instagram: Andra604_702
What was your childhood like?
I was raised in Vancouver, BC. It is a beautiful place with so many outdoor
activities.
We did a lot of camping in our beautiful mountains as well as water
sports on the lakes.
I’ve always been outgoing and like to have fun; sometimes getting
myself into a little trouble.
I was raised with an amazing group of friends that I still have to this
day. Im lucky to come from such a supportive family and circle of friends.
Did you have mentors growing up?
My older sister and mom definitely played a role in planting the fitness seed for me. Growing up, my mom went
to the gym daily and was/ is an avid runner.
You will still find my mother in the gym every day and has aged
gracefully, so it’s definitely a great incentive to stay on track. She has
shown me that we don’t need to minimize our fitness goals just because we get older.
Seeing the shape that my mom is in tells me a lot of people just use
age as an excuse. She can still outrun me! My sister was an accomplished
competitive swimmer and swim coach growing up. She loved to try different
different types of physical activities even as an adult, from Taekwondo to
Kayaking.
I’ve learned not to be afraid to step outside of my comfort zone and
challenge myself by trying new things. As we get older we lack new
experiences and that can make life monotonous. My sister is now in her mid 30’s
with a young son and is vegan, and a double Ironman. She continues to
raise the bar for herself, which makes her still my number one role model.
What is one of your personal passions outside of fitness?
I love to travel. I once took a one-way trip to the UK when I was 19 and
traveled most of Western Europe. In the past few years I did a road trip
through New Zealand, traveled Fiji, and I’m actually heading to Maui at
the end of the month.
What uncommon activity do you schedule into your daily routine?
I was recently introduced to guided
meditations on YouTube and I LOVE it! I’m addicted. I do
it throughout the day. If I’m feeling anxious I’ll do one in the middle of
the day.
At night if I’m having problems sleeping, I’ll do a guided meditation for
sleep. They have been so beneficial and I’m pretty sure I’ve
turned into that annoying person that won’t stop talking about their new
favorite activity.
I can’t say that the actual niche was something I was introduced to. I’ve
been vegetarian for eight years and got
serious about the gym scene about two years ago.
I started working out with a trainer who trains a lot of competitors.
She herself was actually in the Olympia this year and took 7th in her division.
With that, the idea of competing was introduced to me.
Bikini competitions aren’t something I ever
thought I would ever do, but I’ve done two shows now and placed Top 3 in
both.
Meal 1 – Half
cup homemade sugar-free granola (I
bake oatmeal with cinnamon and sugar-free
maple syrup). For my protein
shake:
I blend almond milk with berries, protein
powder,
and peanut butter.
Not necessarily in that order. I always try to do shoulders and legs
with my trainer. I do Yoga
once a week, usually after leg day and cardio five times a week 20-30
minutes.
My favorite exercise to do are pull-ups. It just makes all the muscles
pop in such a great way and is really empowering. When it comes time to cut for
my next show the cardio will double. I’m convinced that’s overtraining,
but my trainer tells me otherwise.
How much sleep do you get?
I sleep seven hours a night. If I sleep too long I feel just as sluggish as
if I didn't sleep enough.
Do you meditate?
I do guided meditations and I love it! Morning, noon,
night, whenever I want to feel rejuvenated.
What do you do to relax?
I like getting massages. I try to go twice a month. If I can get myself
to sit still long enough I’ll do a movie marathon on my comfortable couch
with a blanket and tea.
What tips can you share that have led to your success?
Putting alcohol down was the biggest
part of my success. It is such a distraction and can hinder your next day workouts. Also extra sugars and calories.
Aside from that, always having food prepped and ready for your next meal.
I take a lunch to work everyday, even though we have a free cafeteria. If I
know I’ll be out during my meal times I’ll make sure I have food with me.
My purse is also a very convenient lunch bag!
Do you think plant-based fitness
is a fad or will it continue to build credibility? Who are some people leading
the way?
I think there are a lot of fitness fads out there. Being on a “diet” is
not sustainable. Making a lifestyle change is something different. It’s an
overhaul of everything with an intent for permanent change, leading to
lasting results. Being a fitness enthusiast with a plant-based diet is the opposite of a fad to
me.
People in the gym are constantly trying to tell me that I won’t get results
unless I eat meat and I’m always having to justify myself and my dietary
choices. If I have to work twice as hard to be a meat-free athlete then so be it! This is the
only way we will be able to prove our credibility.
I know through personal experience in competing that I have changed the
opinions of many people that once believed steak, chicken, and turkey were
the only way you would ever be successful in this lifestyle.
What are your near-term goals at the moment?
Well I qualified for the USA’s at my last show (July 24). So right now
I’m working hard at making some gains and I’ll start the process of
cutting 12 weeks before my show. I am on a 6-month training regimen
for this one! Its a biggie! Here’s an article worth reading if you’re
thinking about entering a vegetarian bikini competition (has a meal plan).
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.”
However, an exception is made quite often to this creed: the consumption of
alcohol. Drinking at social functions is assumed and expected in our
culture.
And at first glance, having a few drinks every now seems like no big deal. I
mean, it’s not like it could wreak havoc on your physique, right?
Let’s take a closer look.
Drinking alcohol on weekends alone may seem infrequent (only two of seven
days).
However, it will set you back more than you know by decreasing fat
oxidation, decreasing protein synthesis, and lowering testosterone levels.
Will one weekend of fun destroy your gains? Probably not, but it
can slow down your momentum greatly.
Worse yet, it can become a slippery slope, and those who do partake tend to
not have an honest evaluation of their frequency of alcohol consumption.
This isn’t about being a good or bad person; it’s a matter of simple science
and good health.
Alcohol and bodybuilding are just not a good match. If
you want to truly take the bodybuilding lifestyle seriously,
I recommend reinventing your social life a little by keeping alcohol
consumption at a bare minimum.
I abstain from alcohol altogether (health and spiritual reasons) and still
have a wildly fun social life.
As so often in life, we have to sacrifice desired pleasures to
acquire more important things.
The Toxicity of Alcohol
The toxicity of alcohol is a topic that’s been studied extensively by
scientific researchers for decades. Alcohol loves to attach itself to the
membranes in our nerve cells, where it builds up and interrupts healthy
functioning.
Researchers in one study published in the Journal of
Hepatology emphasized that excessive alcohol intake is a major public
health issue around the world and one of the main determinants of a variety of
non-communicable diseases.
The World Health Organization has estimated alcohol is attributed to at
least four percent of all deaths worldwide and is a leading risk factor especially
for males between the ages of 15 and 59.
There are many factors that contribute to the toxicity of alcohol,
including:
How intoxicated you get is ultimately determined by genetics, gender,
race, other health conditions you have, body size and composition, your current
mood, hormones, what you’ve been eating, and how you’ve been sleeping. Bodybuilders’ systems are going through
periods of great transition during training, so the way your body used to
handle alcohol is likely different now.
Having a Couple Drinks vs. Getting Drunk
Contrary to popular belief, you don’t have to reach a state of all-out
drunkenness to do noticeable damage to your health and prevent gains at the
gym. Even weekend warriors and people who have just a drink or two per night to
wind down at the end of the day are slowing down their bodybuilding progress.
For example, drinking in excess on a single night, even if that’s a very
rare occurrence, hinders your body’s ability to fight infections and
weakens your immune system long after the buzz has worn
off. If you’re serious about bodybuilding, you simply don’t have time or
energy to waste on alcohol.
Effects of Alcohol on the Body
Even if you understand how alcohol affects you personally, you might not
realize the extent of the effects it has on your body. It slows down your
progress to build muscle and burn fat, but that’s just
the start.
The National Institute on Alcohol Abuse and Alcoholism lays out many of
the common effects alcohol has on the body:
Immune
system
– makes the body an easy target for illness
The effects of alcohol are caused by the metabolites (substances necessary
for metabolism) it contains, which can eventually lead to metabolic
acidosis and cellular dysfunction. Metabolic acidosis occurs when there is too
much acid in your body’s fluids, and symptoms include rapid breathing and
lethargy.
Meanwhile, cellular dysfunction often appears in the body as an inflammatory condition and is marked by
reduced protein turnover and impaired energy production. It doesn’t take a
scientist to understand why these effects and symptoms are problematic for bodybuilders.
The morning after a heavy night of drinking in your 40s probably feels
considerably more miserable than it did when you were in your 20s. That’s
because our bodies typically recover from intoxication quicker when we’re
young, and the age difference in recovery tends to increase with
greater amounts of alcohol.
Protein Synthesis
In short, protein synthesis is the process of individual cells constructing
proteins. When you train hard in the gym, you damage your muscle tissue and the
process of protein synthesis helps repair the damage. This is also how we build muscle and grow stronger.
However, research show as little as one beer decreases protein
synthesis by as much as 20% for up to a 24-hour period. That’s not good at
all.
It flat-out cripples your body’s ability to repair, thus slowing
down and limiting your gains.
Testosterone
When we start talking about alcohol and bodybuilding, we have to address
testosterone.
Alcohol consumption lowers testosterone. Ironically, men who drink a lot
think it’s “manly,” when in fact, it makes them less of a
man — literally. It also limits the body’s ability to build lean muscle. Studies show that
having three to four drinks in a day can reduce testosterone levels
in men by as much as seven percent.
I don’t know about you, but I need all the “T” I can get.
Alcohol and Bodybuilding … and Body Fat
Fat oxidation is a catabolic process in which fatty acids are broken down by the body to be
used as energy. According to a study published in the American Journal of
Physiology, bodybuilding increases fat oxidation at rest
without changes to one’s dietary intake.
This means you burn calories even while you’re sleeping. That is awesome.
Well, say bye-bye to this awesomeness if you drink alcohol.
A study in the New England Journal of Medicine concluded that alcohol
decreases fat oxidation and habitual consumption of alcohol favors fat storage
and weight gain.
When only 24 grams of alcohol is consumed (less than two beers), the liver
produces enough acetate to decrease the body’s fat oxidation, by a colossal 73
percent.
To make things worse, alcohol is a poor source of extra calories that aren’t
built into your meal plan.
This article was meant to educate you on how alcohol can affect bodybuilding.
Even if you like to drink in a social capacity, it can decrease your
body’s ability to burn fat and repair muscle. Any amount weakens the body.
Although it’s clear that alcohol isn’t good for your health, this isn’t
sweeping message telling folks to get sober. People can drink responsibly with
minimal health damage.
However, if excelling at bodybuilding is important to you,
abstaining from booze might be one more sacrifice worth taking.
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.”
“Stretching after a hard training session is often overlooked, but I
make sure to do it because I have found that my muscle recovery is a lot
quicker and I rarely experience muscle pain due to heavy lifting.”
Name: Kristine Lee MacIntyre
Occupation: Canfitpro Certified Personal Trainer
City/Province/Country: Montreal, Quebec, Canada.
Age: 41
Height: 5’7”
Type of Fitness: Bikini Competition
Weight/Competition Weight: 128 lbs, 122lbs
Fitness Accolades: Quebec APQ Coupe Espoir 2014 competition placing 2nd in
master bikini competition and
3rd place open class D
Q: If your life had a theme song what would it be?
If my life had a theme song it would be Imagine by John Lennon. As I have
grown older, this song in particular resonates with my being and the values
that I uphold for myself.
Q: Who is your hero?
My grandmother Rose is my hero. She was Armenian, born in Syria in 1920, her
parents and siblings survivors of the Armenian Genocide.
She grew up very poor and in those days the best scenario for her was to get
married at a young age and learn to be a good housewife. Because money was
scarce, any opportunities were reserved for the boys of the family.
But she always had a strong will to not allow herself to fall victim to
poverty and wanted to go to college to educate herself for the opportunity of a
better future.
She did not marry young, instead she worked and put herself through college
and learned how to speak both English and French. She also taught herself how
to sew and in fact years later, she would become a very successful seamstress.
Moving to Canada with my grandfather and their two children in the early
60’s, they only had a couple of hundred dollars saved up to start their new life
in North America. Both my grandparents worked two jobs to make ends. Eventually
they saved up enough money to buy a building and open a business.
My grandmother took care of everyone and when she became a widow at the age
of 50, she continued to take care of her family, running the business by
herself and often sending financial support to her family in Armenia.
My grandmother is my hero because I admire her courage, her strength and her
perseverance through the most difficult of times.
“She had an incredible will to survive and succeed and she had an
excellent work ethic and business skills. Any time I feel like giving up I
think of the hardships she went through and it always gives me the strength to
keep on and to not give up so easily.”
Q: What are your personal passions outside of fitness?
I enjoy creating vegan baked goods and high protein, nutrient dense vegan meals. This has
become life altering for me, as I have discovered that there are countless ways
to nourish my body with plant based foods. Right now I’m in the process of
perfecting my recipe for vegan french macarons and hope to market them in
the near future.
I have also volunteered several times at the SPCA annexe for the animals who
are in rehabilitation and not quite ready for adoption. I can honestly say that
those hours were some of the most humbling and heartwarming moments of my life.
Q: What uncommon activity do you schedule into your daily
routine?
I try to take a 20-minute power nap at least 5 days a week. I find that when
I unplug from the world, it helps to relieve stress and gives me the energy and
focus I need to take on the rest of the day.
About two years ago, I was looking for a new cookbook and I stumbled upon a vegan cookbook by renowned author Colleen Patrick
Goudreau. It wasn’t that I was specifically looking for a vegan cookbook, but as I leafed through the pages,
I saw recipes that I thought I might like to try.
Once I brought the book home, I began reading about the way the dairy and
meat industry produces much of the animal-based foods we eat and I was
immediately horrified.
“I was in disbelief and I was angry and I felt that a terrible secret
was being kept from the general population about what goes on behind the locked
doors of slaughter houses.”
I resolved to change my lifestyle one day at a time, one meal at a
time. My beliefs about animal cruelty now extend to the clothing I wear,
and to the household products and cosmetics I use. I do not like labels and I
do not consider myself a vegan, a vegetarian, a pescetarian or any other food
related lifestyle label.
I will say however that I consume absolutely no dairy products and no animal
based proteins or foods other than fish three days a week. And there have been
times when I haven’t consumed any fish in a two and three-week period at all.
My goal is not to be perfect but rather to be mindful and compassionate
about the choices I make every day, and to continue to educate myself as well
as my family.
I don’t know who said this but it is my favorite quote of all time and it
has become my motto in life: “Small acts when multiplied by millions of people
can change the world.” I think that if we could all just reduce our consumption
of animal-based foods and products, the world would be much more balanced,
compassionate and healthier place.
Q: Sample meal plan for leaning out:
My meal plan for eight weeks leading up to a
competition:
Meal 1 &
3: Vegan protein powder prepared with water and
a half cup each frozen berries and baby spinach.
Meal 2: 1/3
cup oats or cream of wheat prepared with 1 cup water and half a banana,
dash of cinnamon.
Meal 4 &
6: 4 oz tofu or other vegan protein such as tempeh, soy based
ground round or veggie burgers, or white fish (such as sole,
cod or halibut), 1/2 cup carbs (such as 1/2 cup sweet potato, brown rice,
bulgar or quinoa) 1/2 cup greens (such as asparagus,
green beans, broccoli or brussel sprouts). Remember to omit the use of
seasonings containing salt and fats.
Meal 5: Vegan protein bar (either homemade or bought
such as Square Bar, 22 Days or Vega Sport) or my homemade Vital wheat
gluten muffins, and half a vegan protein shake.
I do allow
myself to have one cheat meal a week limiting the calories of this meal to
400.
The diet does
get stricter at six weeks out, and then again at two weeks out
with no cheat meal.
You really have to love what you’re doing to keep this up, and for the most
part I really do. I’m excited to see the changes in my body as I continue to
lean out over the next six weeks.
Though I haven’t had this in a while because I’m currently preparing for my
next competition, my favorite post-workout meal is a big bowl of pasta with
tofu-based rosee sauce and a warm bread roll for scooping up the sauce.
I have also learned that the best time to consume “empty calories” is right
after workout, so this is the time I might indulge in my favorite desserts like coconut cake or
chocolate cupcakes.
Q: Philosophy on supplements and which ones you take?
I don’t believe in taking too many supplements. I take my vegan shakes, the best ones I have tried are by
Growing Naturals, Raw Fusion and Sun Warrior.
Their macro and micro contents are perfectly suited to
my needs. I make sure to read the nutritional facts carefully, some protein powders although very good, are too high
in carbohydrates and especially sodium to be suitable for leaning out.
I do take a vegan daily multivitamin and a teaspoons of vegan glutamine in
my shakes twice a day. I was taking BCAA’s for several months but since I stopped
taking them I haven’t noticed a decline in my performance or endurance levels.
I’ve discovered that a good cup of coffee and an apple for pre-workout do wonders for me!
Every session begins with a light warm up on the treadmill for 10 minutes
and ends with about five minutes of stretching all the muscles that I
worked. These are habits that all exercisers need to incorporate into their routines to ensure that both the body and mind are
prepared and focused. Stretching after a hard training session is often overlooked, but I make
sure to do it because I have found that my muscle recovery is a lot quicker and I rarely
experience muscle pain due to heavy lifting.
Day 1:
Hamstrings, Quads, Glutes & Calves
Day 2: Chest
& Shoulders
Day 3: Back
Day 4: Biceps
& Triceps
Day 5:
Hamstrings & Glutes
My abdominal muscles are very developed from working them with weights.
I only work them once or twice a week now by doing three sets of 25
hanging knee raises.
“Ever since my trainer put me on a twice a week leg regimen, I have
noticed a significant change in the overall shape of my legs.”
In fact, leg days are my favorite training days because the results have
exceeded my expectations and this only motivates me to work even harder.
An exercise that I like to do twice a week is a
chin-up. Two years ago, when I first started vegan bodybuilding, I couldn’t even do one. I
would only see men attempting this exercise and I could only do them on the
assisted pull-up machine.
After a couple of weeks of building up my strength, I started with
two sets of just two or three reps unassisted. I was so determined to
do chin-ups and now after two years I’m able to perform four sets of
seven. You can say I feel pretty badass when I’m done!
Q: What tips can you share that have led to your success in vegan bodybuilding?
“One thing that I have learned to do is to be patient with myself. Just
because you don’t see results right away doesn’t mean you will never see them.”
A lot of consistency with your training and diet are key to bodybuilding success as is maintaining a positive
attitude. And in other aspects of my life, I make sure that I enjoy whatever it
is I choose to do.
Another aspect of bodybuilding that is of extreme importance is
proper technique. I see many bodybuilders focused on lifting heavy weights as
opposed to focusing on proper form. Sooner or later, this will inevitably cause
disastrous results leading to all kinds of injuries and time off from the gym.
I always make sure to be focused on things like keeping my abs tight, my back flat on the bench,
no knees passing the toes, no locking the knees, my elbows tucked to my sides
and to watch out for using momentum or compensating with my back.
We are fortunate to live in an age where there is so much information about plant-based diets at our fingertips. Over the past
couple of years, I have noticed an ever growing community of people seeking
change.
Now we are seeing alternatives to the traditional North American diet and
exposing truths about the dairy and meat industry and the food and drug
industry as a whole.
I think vegan and vegetarian bodybuilding will grow to be the norm
in the future. Because more and more people are tending towards reducing their
intake of animal-based products, and because the bodybuilding industry is now beginning to accept
as well as promote bodybuilding as a reflection of good health both
inside and out.
Q: What’s next for you?
My short-term goal is to begin my new career as a personal fitness
instructor. Another short-term goal for next month, is to place in the top
three at Quebec’s APQ Natural Bikini Competition.
Finally, my long-term goal is to open my own gym/studio with a healthy food
bar, where I can offer my clients personal training sessions in a great
atmosphere and introduce them to a variety of plant-based
foods. And, let’s not forget the incredible vegan desserts!
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.”
