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Nutrition for Vegan BodybuildingBodybuilding isn’t just about getting huge like the hulk. It’s about being fit, and in shape. Sadly, there is no quick fix if you do it naturally, especially if you are doing it vegan. Nutrition for vegan bodybuilding differs from most body builders but it still works well in building lean muscle. It takes a lot of work but that’s what makes it all so much more gratifying. You have to make sure you are getting all the nutrients your body needs so that you don’t deplete your resources or burn muscle instead of the fat which happens if you aren’t eating enough.
Whether it's nutrition for vegan body builders or meat eating body builders, To function properly, the body needs three macro-nutrients: Protein, Carbohydrates, and Fat. Fad diets have swept across America convincing us that carbohydrates are the devil, and fat is the Anti-Christ. Eat nothing but protein but studies say otherwise. The body needs all three but what it doesn’t need is sugar, and high amounts of saturated fats. Let’s first look over some definitions. Carbohydrates: your body’s main source of energy. When you eat carbohydrates, your pancreas then releases a hormone called insulin. Insulin attaches itself to carbohydrates and either stores it as muscle or as fat. It hitchhikes on to amino acids, body’s building blocks of proteins, and stores it in the muscle to be used to grow and repair. Too much insulin produces fat, and too little will prevent muscle growth the body will feel low energy levels.
- Complex Carbohydrates: provides sustained energy through out your day for peak performance and daily function.
- Simple Carbohydrates: Immediate fix of energy. Fruit for example is a simple carbohydrate best eaten 30 min. after a workout to replenish glycogen level and aid in building lean muscle.
Fats: Fat is found in every cell in the body. Responsible for lubricating joints, and balances your hormones.
- Poly-unsaturated fat: Do not affect cholesterol levels and found in corn oil, safflower oil, cottonseed oil, soybean oil etc.
- Mono-unsaturated fat (Good fats): raises good cholesterol levels. Majority contains beneficial fatty acids and antioxidants. Found in virgin olive oil, safflower, avocado, almond butter etc.
- Monday: Chest
- Tuesday: Legs
- Wednesday: Back
- Thursday: Rest
- Friday: Shoulders
- Saturday: Arms and Abs
- Sunday: Rest