Vegetarian Workout Supplements

 

5 Key Supplements For Vegetarians

Meeting your daily macros is great, but your workouts could be wasted if you don’t supplement properly. These vegetarian-friendly supplements will help you get the most out of your workout.
After you’ve mastered breakfast, it may appear that ensuring your vegetarian diet is as well-rounded as any mindful carnivores is a simple task. After all, you’ve started the day with a healthy dose of essential omega 3s, drank B-12 fortified milk, consumed iron and zinc, and topped it off with 30 grams of protein. However, the battle to meet not only your macros, but also your daily pre- and post-workout requirements has only just begun.
That’s right, we’re talking about supplements, which can be beneficial to any vegetarian diet.

Taking the extra step to ensure you’re getting enough essential amino acids in your diet is critical for vegetarians, especially those who exercise. After all, eliminating meat from your diet has a cost, but it doesn’t have to be the cost of your gains. To help you fuel your workouts and reach your full fitness potential, check out this list of pre- and post-workout supplements.

Supplements for Pre-Workout

Creatine Monohydrate (Creatine Monohydrate) (Creatine Monohydrate)

To maximize creatine stores, take 5 grams of creatine per day for at least 28 days.

Creatine supplementation is essential for vegetarians. Creatine is only obtained through the consumption of animal meat because it is stored in muscle. Vegetarians are thus left out in the cold.

Creatine phosphate is broken down into creatine and phosphate during intense exercise. The phosphate molecule reacts with ADP to form ATP, which provides the body with a quick source of energy. Muscle fatigue develops as the rate of creatine phosphate decreases.

It should go without saying that the more creatine you have on hand, the better your exercise performance and recovery time will be. In fact, vegetarians, who have lower resting muscle-creatine stores, are thought to benefit even more from creatine.

A group of vegetarians supplemented with creatine for eight weeks saw an increase in creatine stores in muscle tissue, as well as an increase in bench press strength and whole-body lean mass—all positive results.

But here’s the kicker: compared to the nonvegetarian group supplementing with creatine, the vegetarian group had greater increases in creatine stores, lean tissue, and total work performed for knee flexion and extension. Take that, carnivores.

2. Beta-Alanine

3-6 grams per workout, split between pre- and post-workout. To maximize intramuscular carnosine stores, consume daily for at least 28 days.

Beta-alanine, a non-essential amino acid found in muscle tissue, has been shown to improve muscular endurance and reduce fatigue. It’s converted to carnosine (with the addition of a histidine amino acid group) in the body and contributes to intracellular buffering, which helps to prevent fatigue during high-intensity exercise. Basically, this means you can push yourself harder in the gym for longer periods of time.

So, what exactly is the issue? Carnosine is found primarily in meat products because it is found in muscle tissue, leaving vegetarians with fewer options than meat eaters. In fact, vegetarians had 50% less carnosine in muscle tissue than omnivores, according to a study published in The FASEB Journal.

But don’t worry—steak isn’t required for greatness. Adding beta-alanine to your diet can boost carnosine levels, improving your training by increasing your work capacity and overall volume.

3. BCAA

Daily intake of 10-15 grams is recommended. To help reduce protein breakdown and fatigue, drink before, during, and after workouts.

Protein metabolism is regulated by branched-chain amino acids. Protein synthesis is aided by them, and protein degradation is slowed. BCAA are an important source of energy for muscles during exercise, and BCAA supplementation before or after exercise may help damaged muscles recover faster. BCAA may also aid in the reduction of fatigue during workouts by lowering tryptophan—and thus serotonin—levels in the brain, thereby lowering your perception of fatigue. To put it another way, pile on the reps!

Vegetarians’ only drawback is that their diets are typically deficient in essential amino acids. Although nuts, beans, and grains contain some amino acids, they often lack the ones required for protein synthesis. Even if you eat a lot of complete proteins like quinoa and soy, your body may not absorb all of the amino acids because they have a lower biological value than meat, which has a higher absorption rate.

You can get BCAA from egg, which is a high-protein food. If you’re a vegetarian, eggs may be a good addition to your diet because their bioavailability is comparable to that of meat. Supplementing with BCAA is essential if you want to get the most out of your workouts.

4. Protein.

20 grams within an hour of working out is recommended.

The most obvious dietary deficiency that vegetarians face is protein. Protein should account for 10-35 percent of total calories per day, but many vegetarians fall far short of that recommendation. Because many vegetarian protein sources, such as grains, nuts, and beans, are incomplete and have low digestibility scores (10-30% lower than animal protein counterparts), vegetarians must be careful with their intake. Aim for 0.6-0.8 grams of protein per pound of body weight per day if you’re a vegetarian.

Are you unsure which protein powder tub to choose? Look for protein made from rice and peas. They have a protein efficiency ratio that is comparable to dairy and egg when combined. They’re also simple to digest and hypoallergenic. Learn more!

5. Glutamine

20 grams per day is recommended, with 10 grams pre-workout and 10 grams post-workout.

Glutamine is a non-essential amino acid that aids in the production of proteins and glycogen. It also aids in the immune system’s support. Those who lift weights frequently can benefit from glutamine supplementation, even if it does not result in significant gains in lean body mass or reductions in body fat. Glutamine helps to regulate your body’s acid-base balance by removing excess ammonia, which can accumulate during intense exercise. The human body can produce glutamine on its own. If you’re having trouble fully recovering from your workouts or putting a lot of stress on your muscles on a regular basis, you may want to add a little extra glutamine to your diet.

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