Tag: Nutrition
5 Foods You Need To Cut Out Of Your Diet Right Now
Abstain From Eating These Food Items On A Diet
As the fitness trend is catching pace, people are understanding the importance of nutrition in their transformation. If you’re working towards your fitness or physique goals, you can’t afford to go wrong with your food and beverage choices.
Some foods have become a major part of our routines and we unconsciously incline towards eating them. These foods tend to slip through the fine cracks of a well-deliberated diet. If you have been following a diet for some time now but can’t see results, you should cut out these items from your diet.
White Bread
Eating white bread can hurt your blood glucose sugar levels. The white bread ranks high on the Glycemic Index (GI) – an index that ranks food based on their effects on blood sugar levels.
Before you dump your white bread and head to the nearest brown bread, make sure it doesn’t list white flour and caramel coloring as the first and second ingredients. Some companies take cheap white bread and stain it with caramel color – the thing used to make Diet Coke brown.
Pre-Made Salads
Some people love going to fast food chains and ordering pre-made salads as they consider it the healthiest option. Many even go to fresh salad parlors and get their meal dressed with millions of sauces, stripping the salad off all its nutritional values.
If you go to a store that offers refrigerated pre-made salads, you should check it’s nutritional info before buying. Some of the pre-made salads have such high caloric content that they are nothing more than fat bombs.
Dried Fruit
Dried fruits are one of the go-to munching snacks for many people. While the dried fruits are full of healthy fats, you should not go overboard with them as fats are harder to burn off as compared to the other two macronutrients.
Some of the dehydrated food can contain added sugar and sulfur to extend its shelf life. The things go from worse to worst as the water is removed from the fruits which can lead to overeating.
Junk Food
If you’re on any kind of nutrition program and schedule, you should cut out junk food from your diet. Pizzas, burgers, fries, ice-cream, or any kind of fried foods can throw you off your schedule.
You should go as far as eliminating processed food from your diet. Processed food is filled with empty calories. If you’re a serious lifter, you need to eat food which will feed your muscles with the essential macros and micronutrients.
Aerated Drinks
There has been an influx of aerated drinks in the market. You can probably buy a soda in the flavor of your liking and have enough new flavors to try every day for a couple of months.
A big number of people have been switching over to diet sodas from the traditional ones in hopes of making healthier choices. The diet sodas have artificial sweeteners in them which have been proven to cause cancer in lab rats.
Artificial sweeteners are 100 times sweeter than the naturally occurring fructose and sucrose which are used in orthodox sodas. So, if you’re craving for a soda (which you shouldn’t), the traditional one would be a better option.
Have you been eating any of these five foods? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
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Your Complete Guide To Protein Shakes For Gains
A protein shake is all you need to keep maximizing your gains.
Arguably, one of the best parts of the day is finishing that grueling workout or heavy lift and enjoying our protein shake. We’ve finally found the right protein powder, nailed down the flavor of choice, and maybe even have perfected a smoothie recipe with those added ingredients. And while we may know what a protein shake does for us, the complete picture of just how beneficial one of these shakes can be should not, and absolutely will not, be understated. Protein builds muscle. Muscle builds gains. So, in effect, protein is gains.
A quality protein powder will work to maximize muscle growth by pumping you with vital protein to ensure your muscles can grow and repair. Along with this, protein works to enhance recovery by allowing your muscles to grow stronger and to heal faster for less muscle soreness and faster bounce back. For those looking to lose weight, maintain weight, and even gain weight (in the healthiest of ways), depending on the protein powder, this is absolutely possible. When put into our protein shakes, whatever form of protein you choose can work wonders.
Let’s take a look at this complete guide for protein shakes and see just what makes these so great. From the benefits of them, to the right timing and what each does respectively, to even a top option for protein powder, this guide will be your one stop shop for all things protein and shakes.
Benefits Of Protein Shakes
The benefits of protein shakes should not be ignored, for they can greatly add to all of our gains. While they are similar to protein in general, a protein shake is just a loaded protein beverage, right?
Benefits include:
Convenience: Putting protein into a shaker bottle and having it ready to go is an easy way to load up on protein.
Increased growth: Protein is the building block of muscle and a protein shake is an easy way to deliver that into your body (1).
Enhanced recovery: Easily tackle muscle soreness and faster recovery by drinking a convenient protein shake (2).
Versatile option: Use for post-workout gains, meal replacing, or an added ingredient in a smoothie.
Protein Shake Timing
While many of us have a protein shake immediately after our workout, knowing all the options at your disposal can help you greatly.
For Post-Workout Gains
Right after our workouts, this is a great time to get that vital protein into our bodies. Our bodies are depleted and in need of protein to help grow and repair those muscles, so having a shake immediately post-workout, or within the protein timing window, can be of huge benefit to our overall gains.
For Replacing A Meal
Since protein does have the ability to provide for fullness and satiety, a protein shake can be used as a meal replacement, similar to traditional meal replacement supplements (3). If you are replacing a meal with a protein shake, that is absolutely fine, but know that whole foods should always be your number one choice. Of course, our busy schedules just don’t always allow for it.
For An Added Ingredient
While a simple protein shake works just fine, adding protein powder into a smoothie as an added ingredient can be even better. Not only do you get the taste and benefits of protein added to the many ingredients in your smoothie, but you get the thicker texture to really provide for a sweet treat.
Potential Sources Of Protein To Use
With so many different forms of protein to use, including whey and non-dairy or plant-based sources, it’s important you know your options moving forward. Your supplements should reflect your lifestyle and depending on said lifestyle, you can make a great protein shake to go along with it.
Some potential sources include:
Whey Isolate: A filtered form of whey, this is majority protein with minimal carbs and fats perfect for growth, recovery, and weight loss (4).
Whey Concentrate: A reasonable balance of macros, this is great for growth and recovery, but is perfect for those looking to bulk up.
Brown Rice Protein: A high amount of BCAAs are present and you get very similar benefits to whey minus the dairy (5).
Pea Protein: A great alternative, this contains all nine EAAs that are needed for your body to function (6).
Hemp Protein: Protein levels are okay, but the amount of fiber is great for digestion.
Soy Protein: Contains all nine essential amino acids making this is a complete protein source.
Best Protein Powder To Use In Shakes
With so many protein powders on the market, we felt it appropriate to share with you our top choice for protein. This whey protein powder is a great option for it tastes great, blends well, and is loaded with benefits. For those sensitive to whey, Enhanced Labs also has a great non-dairy protein powder, Protein-Tech, also great in a tasty shake.
Enhanced Whey Protein Isolate
Code GENIRON For 15% Off
Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Enhanced Labs starts by selecting the highest quality whey proteins which undergo a series of sophisticated filtration processes to ‘isolate’ out excess fat and sugar. The final product is a complete protein containing no lactose and over 90% of pure protein per serving. Enhanced Whey is then fortified with the trademarked DigeSEB digestive enzyme blend for better protein utilization within the body. With 25g of protein at just 110 calories, this high quality whey is perfect for your muscle building and recovery goals.
Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
We’ve all heard of protein shakes, but sometimes we just do what we’re told. Everybody always says to drink a protein shake but we may never have asked why. Protein is the building block of all muscle. A protein shake is a convenient way to get adequate amounts of protein into our bodies for real growth. And don’t we all want the easy road sometimes? Pick up your favorite protein powder and incorporate a protein shake into your routine today.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Stark, M.; et al. (2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Pasiakos, S.; et al. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Treyzon, L.; et al. (2008). “A controlled trial of protein enrichment of meal replacements for weight reduction with retention of lean body mass”. (source)
Pal, Sebely; et al. (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Kalman, D. (2014). “Amino Acid Composition of an Organic Brown Rice Protein Concentrate and Isolate Compared to Soy and Whey Concentrates and Isolates”. (source)
Babault, N.; et al. (2015). “Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein”. (source)
Can Lactose Free Protein Powder Offer The Same As Whey?
Which form of protein is better for your gains?
We’ve all heard of whey protein, but you may have not heard of lactose free protein powder. Essentially, this is just another term for those non-dairy, vegan, and plant-based sources of protein derived from alternative sources like rice or pea protein, among others. While whey seems to reign as king in the protein supplementation world, knowing there are suitable alternatives in lactose free protein powders can be a game changer for many insensitive to dairy, or for those just looking for a change.
Let’s take a look at lactose free protein powder and see just what this can do for your gains. With many options and great benefits, your need to rely on whey are no more, thus giving you a great option to fully see huge gains. With the right non-dairy protein, you’ll never suffer discomfort again.
What Is Lactose Free Protein Powder?
Lactose free protein powder is essentially plant-based or vegan proteins, thus avoiding dairy and serving as an alternative to whey. Lactose is a sugar in milk that some people have a hard time breaking down. This is a result of limited lactase, the enzyme that works to perform said breakdown of lactose (1). This can cause discomfort for many, thus making whey a poor option for them to get adequate protein intake.
With many sources of protein being used for lactose free protein powder like rice, pea, or hemp protein, among others, the choices are endless for you to get a great workout and supplement with something worthwhile to capitalize on all your gains. Fear not, because your whey alternative in lactose free protein powder has arrived.
Benefits Of Lactose Free Protein Powder
When it comes to lactose free protein powders, the benefits are hard to ignore. Like all protein supplements, the ability to pump you with vital protein for muscle growth and other benefits is invaluable, but let’s take a look at some of the other key benefits associated with lactose free and plant-based proteins. Benefits include:
Increased growth to see more definition and aid in strength and size (2).
Better recovery to support repair and quicker bounce back.
Less digestive stress to eliminate bloating and stomach discomfort (3).
Potential weight loss as a great way to stay full and not waste caloric space.
Nice change in your diet to offer vitamins and minerals for proper intake.
While whey protein allows for some of these benefits, it is important to note that lactose free protein powders are better for those following certain diets, have dairy sensitivities, or for those just avoiding dairy.
What Is Whey & How Does It Differ?
Whey protein comes from the watery portion of milk that is separated during the process of creating cheese. Packed with protein, this has become a popular source of protein supplementation for those looking to increase muscle growth, enhance recovery, and promote better weight loss. As you may know, whey protein is separated out in whey isolate and whey concentrate. Whey isolate is a more filtered form of whey great for isolating protein with minimal carbs and fats to promote lean muscle growth and weight loss (4). Whey concentrate, on the other hand, is great for those needing to bulk for this has increased carbs and fat as it is not filtered like a whey isolate.
The main difference when it comes to whey protein is that this comes from dairy. Lactose free protein supplements are those derived from many other sources other than dairy. What this does for those sensitive to dairy is gives them an option so they no longer have to shove chicken in their mouth, or rely on a whey protein that will only upset their stomachs.
Which Is Better: Whey Protein Or Lactose Free Protein?
When it comes down to it, both options will give you great advantages to your workouts and overall health. For protein powders, it really is a preference. You will get adequate amounts of protein with both, still receive great benefits with both, and find the results are very similar with both. The only real difference is source and how it will react with your body. You know your body best, so don’t settle for anything less.
The Best Lactose Free Protein Powder
Finding the best lactose free protein powder can be a game changer for those looking to fully optimize their health and performance without the need for whey or dairy. But like all supplements, so many options exist and it can be challenging to really nail down exactly which ones are the best for us.
Thankfully, supplements companies have stood out over others and Enhanced Labs has created a great protein powder free of lactose to really boost your gains effectively.
Enhanced Labs Protein-Tech
Enhanced Labs Protein-Tech uses grass-fed bovine bone broth and is free of any artificial ingredients. With 20g protein, this supplement will give you a great spike for muscle growth with digestive assistance and bone and joint support.
Enhanced Labs Protein-Tech is a whey-free protein supplement made from grass-fed bovine bone broth protein that is free of GMOs, soy, dairy, and artificial ingredients. Each scoop delivers 20g protein and zero carbs and fat. The grass-fed bovine bone broth is the most full spectrum collagen source in the form of a convenient nutritional powder to deliver the highest quality protein source. Also containing prebiotics, this protein allows for better digestion to not upset your stomach and let all of these nutrients hit you hard for better support.
Check out our individual review for Enhanced Labs Protein-Tech here!
Check out our list of the Best Non-Dairy Protein Powders for more awesome lactose free products!
Wrap Up
Lactose free protein powders are perfect options for boosting your overall health and performance while avoiding whey and dairy-based proteins. Non-dairy and plant-based protein sources have great benefits and can serve you well when looking to boost your gains. Finding the right supplement may seem challenging but it is absolutely possible if you put your mind to it. For those who want an alternative option to dairy, look into a great lactose free option to see all you gains take off.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Mattar, R.; et al. (2012). “Lactose intolerance: diagnosis, genetic, and clinical factors”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Szilagyi, A.; et al. (2018). “Lactose Intolerance, Dairy Avoidance, and Treatment Options”. (source)
Cooke, M.; et al. (2010). “Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage I healthy individuals”. (source)
The Quick and Dirty Guide to Clean Cutting and Bulking
The Quick and Dirty Guide to Clean Cutting and Bulking
The biggest mistake made in bulking is trying to put on weight, period. It’s easy to work hard, overeat (or eat the wrong kind of food), and get bigger. The problem is, you’ve built as much fat as you’ve built muscle, and now the cut you’re facing is going to be long and brutal.
Or, conversely, you’re in a great place at the peak of your bulk and you’re looking forward to getting through your cut and seeing what’s under there. This time, though, you cut too fast or you don’t feed your muscles, and you lose muscle mass with the fat. Suddenly your maxes have dropped and you’ve lost muscle along with your insulation.
There’s a lot that goes into getting it right, and honestly, it’s different for everyone. Without going into mind-numbing detail, here’s the rub. This is your quick and dirty guide to lean and clean cutting and bulking.
If you’re looking for the best products to help with supplementing your cutting, make sure to check out our in depth guide of our picks for the top rated fat burners right here.
Basic Premise
Clean cutting and clean bulking require more time and discipline than other methods. While cutting is always a carefully planned maneuver, bulking is a little more ambiguous. If you want to put on muscle without gaining a disproportionate amount of fat (some is inevitable), you’ll need to carefully plan meals and stick to stricter guidelines than if you were to dirty bulk.
Your progress will be slower, but ultimately, you’re looking at a more sustainable diet choice that has a lower probability of permanently damaging your metabolism — and that goes for both cutting and bulking.
Application
There are a couple nutrition truths no matter what your goals are. One, IIFYM works fine for simple goals, but chances are if you’re here, you’re beyond what IIFYM can do for you. Thus, you know that not all calories are created equal. Don’t put crap in your body. You’ll feel worse, you won’t train as well, and you’ll use up your allowances faster.
Nutrition isn’t the only component to training, either. Mental state is incredibly important, as is your performance in the gym. If you’re not mentally ready to cut or bulk, you’re going to have a bad time. Additionally, stress levels can sabotage even the most dedicated training regiment, as can not getting enough sleep.
Bulking
If you’re already above 15 percent body fat, don’t plan on bulking. You won’t see the lean bulk results you’re looking for, and it’s going to be a lot harder to shed the pounds later. Cut until you’re at 14 percent body fat or lower, and then plan your bulk. While you’re bulking, only increase your calorie count by 250-300 per day. This is enough to gain a couple of pounds each month without giving your body so much fuel that it stores the extra as fat.
The number one rule of a clean bulk is that food quality (and quantity) still counts. You’re not just putting on weight willy-nilly and hoping enough of it’s muscle. Cheat meals aside, you still want to avoid refined sugars, simple carbs, and over-processed foods. Simple, whole foods almost always pack a bigger nutrient-punch and keep you full longer.
First and foremost, get your protein. You cannot starve muscle of its building blocks and still expect it to build. Make sure you’re getting at least a gram of protein per pound of body weight. Next comes fat. Depending on what works well for your digestion system, look for 15-20 percent of your intake to come from fats (this should work out to about .3 grams per pound). The rest is carbs. Choose wisely — sweet potatoes, brown rice, beans, and quinoa are all satiating sources of carbs that don’t come with extra ingredients.
To have the most successful bulk, stop thinking of it as bulking. Seriously. You’re not bulking. You’re just fueling your body. Ignore that you have a calorie surplus. Aim to meet your macros daily, and view everything that goes into your mouth as fuel. That donut? Fuel. That prime rib? Fuel. A truckload of broccoli? Fuel. All of it.You decide the quality of that fuel. Now, this doesn’t mean cheat meals are out. You still need them to be psychologically happy, and they’re easier to manage on a bulk than a cut. BUT, a bulk is not several months of cheat meals. Get rid of that nonsense.
Cutting
When you’re getting ready to cut, you’ll obviously need to figure out your calorie deficit. Generally speaking, a pound of fat is equal to 3500 calories, and you shouldn’t aim to lose more than one and a half pounds per week. So, depending on your goals, you want to be in a caloric deficit of 500-750 calories per day. Make sure this is subtracted from your maintenance requirement and not your bulking requirement.
Make sure you give yourself enough time for your cut. If you’re trying to lose too quickly, you increase your risk of losing muscle mass and you enter into dangerously low calorie levels, which could permanently affect your metabolism. Also take into account any upcoming holidays, travel, work events, or family affairs that may interrupt your cut. You’ll want to add one or two weeks to your projected cut time to allow for hiccups and setbacks.
With the calories you get to consume, you want to ensure that you’re still getting enough fuel to power your workouts. This means that you can’t get rid of carbs altogether — your brain and your muscles still need those glucose stores. When you’re adjusting your macros, keep your protein where it is while you’re bulking. You don’t want to deprive your muscles and you’ll feel full longer. Put your fat at 20-25 percent, as long as you’re using natural, healthy sources. Finally, fill in the gap with carbs.
Regarding everything else, understand that cheat meals happen and they aren’t the end of the world. Sometimes your body (or your mental health) needs it. Keep fiber intake high to maintain good digestive health, and adding some fermented foods (if they’re not already part of your diet) with health with gastrointestinal health. Finally, stop drinking your calories, aside from your supplements. The only liquids that should be going in your body are water, coffee, and tea.
Fine Tuning
This is the disclaimer section, and the disclaimer goes like this: Each body is different. Not everything works for everyone. There is no perfect answer. Consistency is your best friend.
That being said, how do you deal with it? That, at least, is a simple (if not painstaking) answer. You deal with it by treating your body like a science experiment. Think back to the lab reports you wrote in school — you’re going to do that with your nutrition.
No, no one’s going to make you write a paper, but you do need to perform experiments, record data, and draw conclusions. In order for your experiments to be accurate, you need to be diligent, exact, and patient.
It’s frustrating to be following a plan and being uncertain if it’s working or not, but that’s what needs to happen. You are a science experiment, and you need to control the variables. Fitness trackers are a great way to keep track of estimated expenditure, as well as providing reminders for healthy habit check ins.
For the initial try, pick a plan and follow it to the letter. Be obnoxiously consistent. Take your measurements at the same time every day. Eat within 5 percent of your macros. Pay attention to your energy in the gym. Learn how your body likes to schedule things, and work with your body, not against it. Above all else, write it all down.
After 3 to 4 weeks, sit down with your notebook, and evaluate the data. Are you seeing the weight fluctuate the way you want it to, at the right pace? Do you still have enough energy to crush your workouts?
If you’re not on track to meet your goal, make a logical adjustment. You may need more carbs before your workout, or more protein after. You might need to change the timing of your pre-workout. Whatever you decide to do, implement the change for a few weeks and continue your observations. Tune into what works best for you.
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Alyssa is a lover of words and movement who happily resides in the Pacific Northwest. If she’s not at the gym or out playing pick-up games, she’s probably feeding her favorite humans something stealthily healthy or devouring her latest bookstore find. She’s passionate about making health and fitness accessible to anyone, regardless of their situation. Tweet her @arobinsonwrites.
Vegan Protein for Bodybuilding – Why it Makes Sense
Vegan Protein for Bodybuilding – Why it Makes Sense
When most people think of bodybuilding, they think of steak for breakfast, bowls of chicken and rice, and huge whey protein tubs. However, a vegan diet is a legitimate way to build muscle. More and more athletes and bodybuilders are switching to a cleaner way of eating, enabling them to perform their best (perhaps even better!)
The proof is in the tub; it is absolutely possible to build muscle on a vegan diet, and vegan bodybuilding is becoming increasingly popular. The principles are the same; you need to eat the right amount of calories with the right macro balances. If you do that with a plant-based diet, you may find that you have more energy, you recover quicker, and you are ready to tackle new challenges.
All that being said, if you are a vegan bodybuilder, then it becomes even more important to supplement with a vegan protein powder. An extra protein boost that your body can easily absorb could be essential to your vegan diet, especially after working out. What are you waiting for? Ditch out the whey for pea and rice protein. If you are looking for a quality, all-natural product, I recommend National Bodybuilding Co. Full Prep Vegan Protein.
Benefits of Vegan Bodybuilding
There are increasing health concerns about dairy including its implications on heart health, digestive health, and even the likelihood that someone develops cancer. Evidence-based research has also shown that contrary to what the dairy industry has been telling us, it has little to no effect on bone health.
Reduction of Digestive Stress
Dairy is a source of digestive stress for many people, for the simple reason that we are not made to consume it. Milk is full of growth hormones and fat, meant for a baby calf, and most humans would fair better if they cut it out of their diet.
Many whey and casein protein powders result in unexpected side effects such as feeling bloated, gassy, and low on energy. If you are bulking up, then you need a protein supplement to reach your peak performance. However, it is important to have one that is easy to digest and allergen-free.
Diet Diversity
Getting proteins from a vegan diet means a wide variety of nutrition. Vegan protein contains beneficial vitamins and minerals, fiber, fatty acids, and a range of probiotics. Most high-quality vegan powders are also organic, non-GMO, soy-free, and gluten-free.
On the other hand, meat and dairy can contain harmful chemicals and antibiotics unless you can commit to a strict grass-fed meat diet, which is very expensive!
Health Benefits
So long as you reach your macros and consume a healthy vegan diet with sufficient protein, you should notice more energy, less inflammation and pain, and quicker recovery. One study comparing vegan and omnivore gut-microbiota showed that vegans had fewer pathobionts and a greater abundance of protective species as well as reduced levels of inflammation. (1)
Environmentally-Friendly
Vegan bodybuilding is also more sustainable and ethical. Production of vegan protein uses less water, fuel, and land than animal protein. (2)
Whey Protein Vs. Vegan Bodybuilding
Whey protein is an animal protein derived from milk, it is widely accessible, and you can find plenty of cheap products in a wide range of flavors. Whey contains branched-chain amino acids such as isoleucine, leucine, and valine, building blocks of muscle. The bioavailability of these amino acids is optimum for protein synthesis and enables faster muscle building, leading to muscle mass gain.
This is great if you don’t suffer any of the nasty side effects of whey, such as gas, diarrhea, and bloating. And while there are many great flavors available, this is usually because of artificial sweeteners that are often harmful. They are usually heavily processed, which depletes the nutritional quality, especially in cheaper products. This, paired with the dairy industry’s devastating effects, has left many people looking for alternatives.
Plant-based protein such as pea, hemp, soy, and brown rice are great alternatives. A clinical study in 2013 showed that brown rice protein was equal to whey when measuring strength gain, and recovery. (3) They are much less likely to cause negative side effects and are often created with more natural ingredients.
Whey has a complete profile of amino acids, whereas plant-based proteins can be lacking. No one plant can give the same nutrition as meat. As such, the variety is required. However, protein powders containing both pea and brown rice proteins will provide you will all of the amino acids found in whey, which makes vegan bodybuilding possible.
How to Make Sure You Get Enough Protein With Plant Foods
Whether you are eating meat or not, your protein intake should be the same if you want to put on sufficient weight per day. Although the amount of protein you need depends on how active you are, your individual muscle mass and body weight, and your health and fitness goals. On average, you need around 0.8 grams of protein per pound of lean body mass. (4). If you really want to see gains, it is a good idea to create a meal plan to ensure that you are getting enough protein throughout the day.
It is difficult to succeed at weight loss and, at the same time, gain muscle. Most bodybuilders will first gain weight and then cut down while easing enough protein to retain muscle. If you are trying to gain bodyweight without animal-based products, you will need to eat a lot to get enough calories. It is also a good idea to take a vitamin B12 supplement, as vegans are often deficient and it has many benefits.
On average, you could be aiming for around 25 grams of protein per meal, and your macronutrient percentages should include around 25-30% calories from protein. This is easily accomplished with animal products, but for vegan bodybuilders, this can pose problems. Although there are plenty of protein sources in vegan foods (oats, lentils, beans), they tend to be carb-heavy. This means it is difficult to get the macros optimal for vegan bodybuilding.
There is also debate on the bioavailability of vegan protein (how well your body absorbs it compared to meat protein.) Including plenty of fruits and vegetables into your diet can help your body to absorb protein. Green foods like broccoli and spinach are particularly effective. To be a high protein vegan, it is a good idea to supplement your meal plan with a plant-based protein source to maximize muscle. This helps you avoid the carb-heavy downsides of other vegan protein supplements while still maximizing your muscle without eating meat.
Top 3 Vegan Proteins
National Bodybuilding Co. Full Prep Vegan Protein
National Bodybuilding Co. Full Prep Vegan is designed for bodybuilders to hit their goals faster. A 100% natural and organic powder, this will work for a number of benefits like muscle growth and recovery, as well as enhancing overall performance.
National Bodybuilding Co. Full Prep Vegan Protein offers a blend of Pea Protein and Rice Protein to provide a full profile of amino acids, allowing for optimum muscle repair and recovery.
Designed for bodybuilders, athletes, and gym-goers, it has been tested and formulated using the highest quality ingredients. It stimulates muscle growth and recovery and aids your metabolism to help you burn fat.
The ingredients are:
Organic Pea Protein (12,5g) – Organic pea protein sourced from yellow split peas. Pea protein has an abundance of BCAAs: valine, leucine, and isoleucine.
Pea is a healthy and effective source of protein and promotes feelings of fullness and cardiovascular health. (5) (6)
Organic Rice Protein (12,5g) – High in protein and low in calories, rice protein, is ideal for building muscle and staying lean. Studies have shown that rice protein is as effective as whey at improving muscle growth when taken after weight training.
Transparent Labs Organic Vegan
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Transparent Labs Organic Vegan is a 100% vegan protein powder with 24g protein that is easy on your digestion system. With no artificial additives, this is great for weight management and muscle growth.
Transparent Labs Organic Vegan is 100% vegan with a great protein base of 2:1 rice to pea protein. Packed with 24g of protein and 4g of fiber, this is easy on your stomach and great for muscle growth, recovery, and weight loss or management.
With two great flavors in French Vanilla and Chocolate, this protein has zero artificial flavors and sweeteners and is USDA Organic Certified. A transparent and honest label lets you know everything in this great vegan protein.
Kaged Muscle Plantein
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Kaged Muscle Plantein is a premium vegan protein that builds muscle like whey without the dairy. Superior texture and taste is matched by 300% more absorption so those nutrients hit you harder.
Kaged Muscle Plantein is a great plant-based protein powder for those looking for a clean, naturally flavored supplement. Building muscle like whey, this has 300% absorption so those nutrients hit you harder.
Great flavors and a complete profile of EAAs and BCAAs, this protein is free of soy, dairy, lactose, and gluten giving you a great plant-based option for all athletes.
Wrap Up
Plant-based and vegan proteins are great options to rival whey protein for those sensitive to dairy, following a vegan diet, or just curious about other protein options. The right protein powder will give you great benefits to growth, recovery, and weight loss and these vegan powders are perfect for athletes of all sports.
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References
Glick-Bauer, M.; Yeh, M.-C. The Health Advantage of a Vegan Diet: Exploring the Gut Microbiota Connection. Nutrients 2014, 6, 4822-4838.
David Pimentel, Marcia Pimentel, Sustainability of meat-based and plant-based diets and the environment, The American Journal of Clinical Nutrition, Volume 78, Issue 3, September 2003, Pages 660S–663S.
Joy, Jordan M et al. “The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance.” Nutrition journal vol. 12 86. 20 Jun. 2013, doi:10.1186/1475-2891-12-86.
Layman, Donald K et al. “Defining meal requirements for protein to optimize metabolic roles of amino acids.” The American journal of clinical nutrition vol. 101,6 (2015): 1330S-1338S.
Smith, C., Mollard, R., Luhovyy, B., & Anderson, G. (2012). The effect of yellow pea protein and fibre on short-term food intake, subjective appetite and glycaemic response in healthy young men. British Journal of Nutrition, 108(S1), S74-S80.
Sara María Martínez-Sánchez, José Antonio Gabaldón-Hernández, Silvia Montoro-García, Unravelling the molecular mechanisms associated with the role of food-derived bioactive peptides in promoting cardiovascular health, Journal of Functional Foods, Volume 64, 2020, 103645.
Make These Small Changes in Your Daily Routine to Kick Start Your Fitness Journey
Everyday Changes You Need to Make for Leading a Healthy and Fit Life
Kick-starting a healthy lifestyle can be one of the biggest challenges in transforming your lifestyle. For some people, going to the gym six days a week and eating healthy can sound intimidating.
Many people never start working out and transforming their bodies because they think it is too hard and will take up a lot of time from their daily schedules. Getting over this misconception is almost like winning half the battle.
This article isn’t about what to do when you’ve entered a gym. It is about how to reach the gym and commit to a healthy lifestyle in a progressive manner. A spurt of motivation is the last thing you need before starting on your fitness journey.
We see hundreds of people joining gyms as their New Year’s resolutions but almost all of them drop out soon. You need the determination to take on this challenge as transforming your physique isn’t going to be easy and it is going to take time. Usually, longer than you would have imagined.
Hydrate
The first change you can make is to drink water, lots of it. Our bodies are made up of 70% water and people still make the mistake of only drinking water when they are thirsty. If you want to get in shape, you should be drinking at least a gallon of water every day.
Drinking four litres of water might look like a monumental task if you’re someone who drinks 4-6 glasses of water in a day. You can set mini goals of drinking a glass of water every half an hour to achieve this goal.
Setting reminders on your phone can also help you in achieving this goal. By keeping yourself hydrated, you can increase your brain power, flush out toxins, boost your immune system, prevent headaches, cramps, and sprains, among many other benefits.
Move
You don’t have to hit the gym on the first day you feel you need to work on your body. It is perfectly fine to start small. Set a daily move goal for yourself according to your long-term fitness goal. The daily goals could be to do 20 pushups, run a mile, swim two laps, etc.
Some people start working on their bodies but drop out soon. This problem can be tackled by keeping yourself accountable to someone. Share your goal with people around you, it could be with your family, friends, or even on social media.
By telling people what you’re working on, you’ll be setting a mental challenge for yourself. Most people stop working out and hitting the gym because they had no goal, and no one knew about it. By committing to the goal and sharing it with people, you’ll be accountable and will find it harder to drop out.
Eat Right
Don’t make the mistake of getting an appointment with a nutritionist on the first day of your New Year’s resolution. If you do, ask your nutritionist how many people actually stick to their diets.
Take baby steps into the world of fitness. This will improve your chances of staying on track. The next time you eat out, try to avoid junk food and stick to eating something like a salad or roasted chicken. Change your diet one meal at a time.
It might be a good idea to supplement your diet with supplements to help your body achieve the results. But always remember, supplements are called supplements for a reason. They can never replace real food.
Take it Easy
No matter how hard you workout, your body isn’t going to change in a single day – or week for that matter. Your muscles break down when you work out, and repair when you sleep. Just like a baby grows in its sleep, your body transforms while you’re sleeping.
Sleeping for 6-8 hours a day is essential for recovery. If you’re sleeping for less than six hours a day don’t expect your cognitive abilities to function at optimal levels. Most of the high-level executives and performance athletes advocate sleeping for eight hours a day.
Don’t plan on exercising seven days a week when you start working out. Plan your workouts as per your goals. Most of the pros don’t work out more than six days a week, so chances are you won’t have to either.
Are you planning to start your fitness journey? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
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