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Vegan Supplements and Plant Based Eating for Bodybuilding
If you were a vegan a few years ago you may have found eating out or even shopping for everyday foods a struggle. Hidden in many foods were animal sourced ingredients. But there has been a recent awakening to the benefits of at least partly avoiding animal products both for the body and the environment.
More and more restaurants and supermarkets are stocking plant based protein, ingredients and drinks. Allowing more and more people become vegan full time or part of the week.
The Vegan diet has historically been seen as lacking in some vital nutrients such as vitamin B’s, Iron and proteins. But with the advances in awareness, demand and supplement development has seen more and more companies adding plant based supplements to their roster of sports supplements.
Vegan Sports Supplements
Along with plant based burgers, alternatives to eggs and milk are the ranges of vegan sports supplements. A lot of the main sports supplement brands have been adding a vegan range. Back in the day the only real protein powder you could buy ways Soya Protein. Now there are the addition of Hemp protein powders, Rice protein powders, pea protein powders and a assortment of other vegan protein powders.
In addition to the vegan proteins available there are now Vegan BCAA powders, vegan creatine powders, vegan omega 3 oils and other sports supplements aimed at the vegan market. There is a growing range of athletes who are becoming vegan. There is a UK based Vegan Bodybuilding Organization.
Plant Based Athletes
We have found a number of plant based athletes or Vegan athletes. These vegan athletes show us how far vegan sports supplements have come since the early days of the soya protein.
Venus Williams- Venus Williams who is one of the most successful female tennis players of all time eats a raw vegan diet.
Lewis Hamilton – One of the best ever formula one drivers likes to talk about the environmental impacts of food and the benefits of the vegan diet.
Barny du Plessis – One of the most successful vegan bodybuilders who is a big guy eats nothing but a vegan diet.
Types of Vegan Supplements
There are a number of key vitamins and minerals needed on the vegan diet that are hard to get from foods. We also find that sometimes vegans need a bit more protein especially when working out hard therefore we have also found a range of vegan proteins that can support weight lifting and long gym sessions while being vegan.
Some of the key vitamins, minerals and supplements needed on the vegan diet are Vegan Vitamin B12, Vegan Omega 3 fatty acids, Vegan Iron, Vegan Calcium, Vegan Vitamin D, Vegan Vitamin K2, Vegan Zinc and Vegan Iodine.
We specify vegan as some vitamins and minerals are sourced from animal products, for example Vitamin D is often sourced from Lanolin the fatty moisturising oil from the wool of sheep, therefore this type of vitamin D you want to avoid while following a vegan diet.
Also some Vitamins and minerals are not vegan as they can sometimes be in a gelatin shell. So we have researched to try and ensure we only list true vegan supplements here.
Vital Vegan Vitamins
It has been widely established that vegans who don’t have a reliable source of Vitamin B12 are likely to harm their health. If you have this vitamin deficiency you will experience symptoms such as memory loss, numbness, confusion, weight loss, fatigue and gastrointestinal problems e.g. diarrhea and constipation. Vitamin B12 helps build the immune system by aiding red blood cells to divide and if they fail to divide properly one will suffer from anemia. Vitamin B12 is also extremely important if you are pregnant or trying to. Thus, it is very important for vegans to ensure that they adequately intake Vitamin B12.
Vegans can find this vitamin in supplements and fortified foods such as various meat substitutes, breakfast cereals, non – dairy products and nutritional yeast. To obtain full benefits from food, a vegan should eat fortified foods in every meal in a day to ensure at least an intake of three micrograms of B12. For those who prefer supplements, they should take a single supplement that provides at least 10 micrograms, on the other hand, those who prefer taking weekly supplements should ensure the supplement provides at least 2000 micrograms of B12. You can exceed this intake or combine the various options. However if you take B12 less frequently, the more you need to take.B12 is best absorbed in small amounts and thus advisable to take in small amounts regularly. Be wise, a vitamin B12 deficiency is not something to mess around with. It can cause many problems you could have prevented by being conscious of your body’s Vegan Vitamin B12 requirement.
Vitamins need on the Vegan Diet
Different people have different believes with respect to different things in life. For instance, there is a class of people who simply dislike meat or for one reason or another they do not take animal products. Some people claim it is inevitable to consumer animal products because they have been led to believe that that vegetables rich in the same nutrients as animal products do not exist. If you are in this category, think twice. Veganism is easy to follow when you are determined to do so. Here is how:
If you find it hard to not to consume products made using eggs and milk, a more reliable alternative would be consuming egg free mayonnaise brands including Vegenaise, Nayonaise and Miso Mayo just to mention a few. You can even take foods made of flax seeds as a vegan alternative to eggs. Did you also know that baking powder is made from plant products thus can supplement eggs in making pancakes?
Vitamins needed on the Vegan Diet
The body needs vitamin B12, which is mostly found in animal products though not produced by animal bodies. Veganism calls for consumption of consumption of foods that do not threaten the live of animals in any manner. They are important in the formation of red blood cells and in cell formation and maturation. Such vitamins also play an important role in DNA synthesis. You therefore ought to find sources of vegan vitamins that you can take the place of those obtained from animals. a soybeans and mushroom meal can produce adequate amounts of some vegan vitamin that can supplement animal products. You may also drink some rainwater. It is that simple. Just collect some water directly from the rain and take it. It can provide enough vitamin B12!
Bone formation requires some bit of Vitamin D. If you have been wondering which vegan vitamin to consume, you don’t need to consume anything. In fact, you obtain it without doing anything much. A 30 minute stroll under the sun can absorb enough Vitamin D sustaining all the body functions that need vitamin D.
Don’t worry about not taking animal products that are rich in calcium for building your bones, muscle functioning, hormonal secretion and cardio vascular functioning. There are enough calcium nutrients in Bok choi, fortified soy milk, almonds/hazelnuts and fortified tofu.
If you need iron, consuming molasses can provide enough quantities of iron for proper functioning of your body.
Omega-3 is an essential nutrients needed by the body to improve health conditions. They are fatty acids that do not contain cholesterol and therefore improve your immune system and brain functions. Omega-3 fats cannot be produced by the body, but from the diet. Vegans will need to obtain these nutrients from leafy green vegetables and nuts, and vegetable oils such as canola and flaxseed oil. Flaxseed oil can be used in salad dressing and whole flaxseeds are ground by a food processor or blender in order for them to be easily digested by the body. If eaten without grounding they may pass undigested due to their husky coats. Other than eating them plain, ground flaxseeds can be added to salad, juice or cereal and when put in a fridge will stay fresh for up to 3months.
Walnut, Almonds and cashews are rich in Omega-3 nutrients. When added to salads and yoghurt provide a delicious treat. Walnuts contain a higher source of Omega-3 and therefore improve cardiovascular health. Daily intake of Omega-3 and other recommended supplements is essential in to prolonging life in people suffering in Aids, its improves the skin, it slows down aging due to development of wrinkles and premature sags on the skin. It improves the immune system and helps in preventing diseases such as stroke, Alzheimer, cancer, lupus and diabetes.
Vegan Vitamins and Supplements
Vitamin B6 has been known to help the body metabolize proteins and red blood cells, apart from this, they also play a very big role in boosting your immune system. This is mainly done by maintaining the blood sugar levels while also helping you maintain a young and unblemished skin. However, this vegan vitamin may require you to look a little deeper as most of the common sources for B6 are animals and animal products such as meat and fish.
For a vegan there is no need to fret as you can also get this body nourishing vegan vitamin without having to look far. This article will reveal some of the basic foods that you should include in your meals to get vitamin B6. Breakfast is considered to be the most important meal of the day, instead of taking a cup of coffee and rushing out, make time to have a bowl of cereal. Fortifies cereals are known to have very high amounts of this vegan vitamins they are made from natural products. This list also includes any other whole grain foods such as bran, whole wheat bread, you should there assure that you make one of these food one your every day foods.
If you miss your breakfast you can also get some B6 on your lunch break, here you can eats full grain brown rice and also potatoes which are also a rich source. Nuts and seeds are also another class of food that where you will find this vitamin in plenty. Peanuts, sunflower seeds, cashews and also hazelnuts are some of the foods that you can have a snack to get vitamin B6. Finally, for your dinner beans and legumes will also give an ample source of this great vitamin. From lentils, soybean chick peas, to kidney beans, prepare them to your liking and any of this will give you B6 rich nutrients.
With only a single serving of any of the foods mentioned above, you will be a well away from suffering from a B6 deficiency and at the same time you won’t have to betray your vegan values to stay nourished. Although as seen B6 can be found in your day to day foods, you can also take it as a food supplement and get the same nutritional value.
Vegan Supplements, Mineral and Vitamins
We list a wide range of Vegan supplements, minerals and vitamins that are made with 100% vegan ingredients and will support you on your vegan life choice. Some diets are more healthy than others and we all know that the vegan diet is one of the healthiest but sometimes lacking in certain nutrients.
We have found vegan supplements, minerals and vitamins that you will need to support your vegan diet and be as healthy as you can be.
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