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Wednesday, November 18, 2020

What is the Role of Insulin in Muscle Growth?

 

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.

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 This is simply an outdated approach, and the role of the vegetarian diet for building muscle in a healthier manner can no longer be ignored.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

 

Avoid Vitamin Deficiencies as a Vegetarian Bodybuilder - 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.

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

 


Tuesday, November 17, 2020

WHAT TO LOOK FOR IN VEGAN BODYBUILDING SUPPLEMENTS AND PROTEIN POWDERS

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

 

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

 


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