The Plant-ased Vegan Diet and Keto Diet for for Bodybuilding Athletes (2 Books in 1) E-Book

Mary Nabors

• Herausgeber: Youcanprint
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2022

Beschreibung

If you want to become healthier, bulk up, and eat clean, then keep reading. For years it has been believed that bodybuilders couldn't follow a vegan diet. People assume that in order to gain muscle that you have to eat animal products because, for many, animal products are the only decent source of protein. While it is true that you need protein to build muscle, you can get plenty of protein from plant sources. As a dietitian, I want to help you make the changes to your diet that you want to and still do the workouts you love. There are a lot of myths out there about veganism and bodybuilding, and if you are a bodybuilder who wants to eat vegan, you may find it hard to figure out how to do so. People choose veganism for many reasons, and the reason you want to switch to this new diet isn't important. The only thing that is important is that, yes, you can eat vegan and be a bodybuilder. I want to help prove to you that you can have all the energy you need, as well as the protein, to be a successful bodybuilder and reach the gains that you have been striving for. In this book, you will find: • The best vegan supplements that will boost your workouts and energy • The top bodybuilding advice that can prevent gains • The most powerful foods you can eat to improve your bodies anabolic processes • How to gain energy without animal products • What it really means to eat clean • What you can do for your gut health • How simple nutrition is the key to gaining more muscle … And much more. I understand you may still be unsure about going vegan. I get it. There is a lot of misinformation out there for bodybuilders and non-bodybuilders alike. You may be worried that your energy will lack, or that you won't be able to gain muscle like you have been. When you choose this book, you will learn the facts about bodybuilding and a vegan, plant-based diet. You'll realize the rumors you have heard are unfounded. Even if you have only eaten a traditional bodybuilding diet, you can make the switch to veganism without losing what you have gained. I know you want to make the switch to veganism. Otherwise, you wouldn't be here. So if you are serious about this, scroll up and click buy now.

Leseprobe

Table of Contents

Introduction

Chapter 1: Simple Nutrition Equals More Muscles

Chapter 2: Clean Eating

Chapter 3: Improving Vitality and Energy

Chapter 4: Picking The Right Foods

Chapter 5: Gut Health

Chapter 6: Bodybuilding Advice Mistakes

Chapter 7: Pre-Workout Nutrition

Chapter 8: Post-Workout Nutrition

Chapter 9: Supplements

Chapter 10: Anabolic Boosting Foods

Conclusion

Description

The Plant-Based Vegan Diet for Bodybuilding Athletes:

Introduction

Chapter 1: Simple Nutrition Equals More Muscles

Chapter 2: Clean Eating

Chapter 3: Improving Vitality and Energy

Chapter 4: Picking The Right Foods

Chapter 5: Gut Health

Chapter 6: Bodybuilding Advice Mistakes

Chapter 7: Pre-Workout Nutrition

Chapter 8: Post-Workout Nutrition

Chapter 9: Supplements

Chapter 10: Anabolic Boosting Foods

Conclusion

Description

The Plant-Based Vegan Diet for Bodybuilding Athletes:

Healthy Muscle, Vitality, High Protein, and Energy for the Rest of your Life

Mary Nabors

Copyright 2019 by Mary Nabors All rights reserved.

This content is provided with the sole purpose of providing relevant information on a specific topic for which every reasonable effort has been made to ensure that it is both accurate and reasonable. Nevertheless, by purchasing this content, you consent to the fact that the author, as well as the publisher, are in no way experts on the topics contained herein, regardless of any claims as such that may be made within. As such, any suggestions or recommendations that are made within are done so purely for entertainment value. It is recommended that you always consult a professional prior to undertaking any of the advice or techniques discussed within.

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Introduction

I would like to thank you for choosing The Plant-Based Vegan Diet for Bodybuilding Athletes. The information ahead is meant to help you make the switch to a vegan diet.

Following a plant-based diet has become very popular over the past decade. People switch for ethical and health reasons, and it is a great diet for people who are serious about getting healthy. But the one group of people that are still strongly judged about begin vegans are bodybuilders.

It has been a belief that the only way a person can gain muscle is by eating a bunch of lean poultry, dairy, and eggs. But the fact of the matter is, you can eat vegan and still gain muscle, and that’s what this book is going to show you.

We will go over why a vegan diet is such a great idea for bodybuilders, beside the obvious health benefits. You will also learn why all of those “beliefs” about veganism and bodybuilding are wrong.

Then we’ll get into what it means to eat clean. I’m sure you’ve heard that everybody should eat clean, but oftentimes people don’t know what it means to eat clean. Then we’ll move into vitality and energy. This is the biggest worry bodybuilders tend to have about following a plant-based diet, but I’ll make sure you know exactly what to do to make sure you maintain your energy.

Then we’ll move into picking the right foods and making sure that you get the calories and protein you need. Protein is probably the most important part for everybody on a plant-based diet. Then we’ll discuss gut health. This is something that people tend to forget about, but gut health is a very important part of your overall health.

Then we will jump into those pieces of advice that are sure to prevent the gains they promise. There is a lot of bodybuilding advice out there that has been around for years, but it isn’t helpful in the least. Unlearning that advice is one of the best things you can do.

Then we will look at your pre and post-workout nutrition to make sure that you get the most out of your workouts. This is often where people get nervous about a plant-based diet, but there are plenty of plant-based foods that can give you the energy you need for your workout, and help your muscles recover afterward.

Then we will look at the vegan supplements you should consider taking. While there are a lot of foods out there that can give you the nutrients you need, most vegans do need supplements to fill the gaps, and this is especially true for bodybuilders.

Then we’ll round things out by look at foods that will boost your anabolic functions your body. These are foods that will help you to gain muscle and basically work as natural and legal steroids. Let’s not waste anymore time, let’s get into what you really came here for.

Chapter 1:Simple Nutrition Equals More Muscles

If you were a plant-based bodybuilder a decade ago, you would have been seen as an oxymoron. For a long time now, all we have heard is that in order to build muscles, you have to eat a lot of meat. The times are changing, and bodybuilders now realize that they don’t want to consume as many animal products.

It’s obvious that a plant-based diet can provide you with lots of health benefits. People who follow a plant-based diet have a lower risk of obesity than the national average. Considering that there is research that says processed and red meat can shorten a person’s life expectancies, plant-based dieters tend to live longer.

But, there is still concern among bodybuilders about the ability to increase or maintain their size and strength. I want to assure you that when you start taking into account the attention and planning that you put into your lifestyle, you will quickly realize that being a vegan bodybuilder isn’t all that much harder to follow than the diet you are following right now.

There are bodybuilding nutrition facts that remain true even if you are following a plant-based diet. The truth is, all you are doing is adapting what you have already learned about building muscle and getting rid of fat and turning it plant-based. You are simply making your nutrition simpler.

There are few important pieces of information to take into consideration when you switch to a plant-based diet as a bodybuilder. This includes making sure you get enough protein, you keep your carbs balanced, along with plenty of vitamin B12, EPA, and DHA.

Busting the Myth

The stereotype of the plant-based dieter isn’t all that flattering. They are seen as people who are always tired, super thin, gaunt with barely any nutrient left in their body, and just enough protein in their bodies to help them stand. Let’s not even get into the idea of them being about to gain muscle tissue. This isn’t a pleasant image at all, but it is also at all accurate.

The truth is whole-food plant-based dieters that make sure they eat a large range of foods, like whole grains, legumes, beans, seeds, nuts, fruits, and vegetables, can enjoy a healthy nutrient profile, moreso than people who consume the standard American diet. For the vegans that make sure that they eat the right types of plant-based foods, they are less likely to suffer nutrient problems.

But, people are still saying, “What about protein?”

Plant-based dieters do tend to consume less protein than people who eat meat. But does this validate the stereotypes of vegans? No, because whether you eat meat or not, there is still a good chance that you will be consuming around twice the daily amount of protein you need.

You have the choice of eating everything from beans and lentils to soy-based foods and all of those wonderful vegan meat products on the market now. Beyond Meat’s Beyond Burger contains more protein than your regular beef burger with 20 grams a patty. Also, there is the fact that we believe we need way more protein to function than we actually do. If you want numbers for how much protein you need as a bodybuilder, you should aim for 0.36 to 0.86 grams of protein per pound. And before you say, “Well, I might eat a bit more because you can never have too much protein,” you may want to reconsider. There are studies that show consuming more than your recommended daily need of protein could increase your risk of kidney disease and osteoporosis, no matter where you get your protein.

While meat-eaters may get a few extra grams every day, even the strictest vegans will end up eating more protein than they actually need. By the way, too much animal protein has been connected to serious chronic diseases. It’s also important to know that while the public believes plant proteins are inferior to animal proteins, there has been research they have found that plant protein has the same amino acids as dairy and meat. If you are making sure you are building your meals around a wide variety of plant-based foods, you will be consuming enough usable protein.

Of course, when we’re talking about bodybuilding, there are some people who have the mindset that enough isn’t enough. Is a vegan bodybuilder really going to be able to get enough nutrients to push their muscles to extremes?

Nutrients

Besides worries about proteins, the next thing people worry about is becoming deficient in minerals and vitamins. While everybody needs to make sure that they are getting the nutrients they need, those who actively build muscle need to worry just a bit more to make sure their body is getting everything it needs.

A vitamin B12 deficiency is the most common deficiency a vegan will face, but not all vegans will suffer from this. Anybody, no matter what diet they follow, are at a risk of developing a vitamin B12 deficiency if they don’t follow a balanced diet. Some of the most common signs are balance problems, confusion, depression, and fatigue.

To make sure that you are getting enough B12, you should eat things like mushrooms, nutritional yeast, and fortified cereals. There are also fortified plant-based milks that you can drink, and you can also take a vegan supplement.

Another vitamin you have to watch out for is vitamin D, which can end up causing muscle pain, along with depression and fatigue. You will want to make sure that you take a plant-based supplement or at least eating plenty of vegan fortified foods. Also, make sure you spend plenty of time outside because the sun can provide your body with vitamin D as well.

It is completely possible to get all of the vitamins you need from plant-based foods, but if you do find yourself struggling to keep your diet balanced, you may want to start using a meal planner or talk to a nutritionist.

The Plant-Based Bodybuilder

It’s really not that uncommon to find plant-based bodybuilders. A quick search on Instagram will provide you number of vegan bodybuilders. And all of them have the ripped physique that you would expect a bodybuilder to have. As more people start to realize the advantages of following a simple nutrition diet, such as a plant-based lifestyle, the vegan bodybuilder will become more popular.

A plant-based diet is far from being detrimental to bodybuilding. In fact, plant-based diets are actually really good for people who want to gain muscle, and in a big way.

If you stop and think about it, it really isn’t all that surprising. If you are constantly pushing your body to the limit in your workouts, you want to know that you are eating nutrient-rich foods and staying away from nutritionally empty crap. That’s what you are going to get on a plant-based diet.

Like I said earlier, plant-based dieters are able to consume more than enough protein, even when they don’t supplement or constantly check nutrition labels. When you’re talking about vegan fitness, knowing the where and how to consume protein is just about know what plant-based food are great sources of protein, and then known how much protein you are going to need.

You can rest assured that once you simplify your nutrition process by getting rid of processed animal products and consuming plenty of protein-rich plant foods, you will be providing your muscles with everything they need for your bodybuilding.

And you may still be thinking about having to up your protein intake before an intense workout. But there are some studies that have said more protein doesn’t necessarily mean more muscle. That means you don’t have to count every macronutrient that you consume. The main thing is to make sure that you listen to your body. If you find that your workouts are causing you to feel sluggish and more drained than you expected, it might not be your protein intake, but the number of calories you consume. It won’t take you that long for you to figure out how much food you are going to have to eat to get the gains you want.

So, yes, it is entirely possible to be successful at bodybuilding while also following a plant-based diet. For example, the Italian bodybuilder Massimo Brunaccioni is vegan, and it hasn’t held him back at all. He even placed second in the 2018 World Natural Bodybuilding Federation

What You May Not Know

For people new to a plant-based diet, they often don’t realize that many grains, legumes, and vegetables have decent levels of protein. For example, beans have a lot of protein as well as slow-digesting fiber and carbs. Lentils contain 27% protein by calorie. A cup of lentils has 63% of your fiber requirements. Then you have your leafy vegetables. On average, leafy vegetables contain 40% protein by calorie, and they are full of micronutrients. A bunch of kale has 12 grams of protein. While this may not seem like a lot of protein for a single meal, if you look at it over the course of a day or multiple protein sources in a single meal, those amounts will add up. Then you have things like nutritional yeast that contains six grams of protein in two tablespoons, and everybody loves peanut butter, and that contains six grams of protein in two tablespoons.

And just like carnivorous bodybuilders, you can feel free to add in a protein shake or two during your day if you aren’t reaching your protein needs.

Living Proof

If you’re still not sold on a simple plant-based diet being right for bodybuilders than I have some proof for you. We’re going to take a look at Jon Venus. He is a bodybuilder, Youtuber, and trainer, who has been vegan for a few years now. He made the switch after he learned about the environmental implications animal farming has on the world.

Venus has stated that he was surprised by the improvements he experienced in the gym after he went 100% plant-based. His first noticeable improvement was his energy levels, and he noticed that he wasn’t as sore after a workout. That was just during his first three months of being vegan. He also says that you have to know what your goals are so that you can eat foods that will help you to reach them.

He suggests to his clients, whether they are vegan or not, that they keep a macro ratio around 60% of your calories coming from carbs, 20% fat, and 20% protein. And he consumes around 80 to 180 grams of protein every day.

Chapter 2:Clean Eating

One of the most popular terms that you will hear in terms of nutrition is also one of the most confusing. Let’s take a moment to look at what clean really means when it comes to clean eating. I’ll admit it; I don’t really like it when I hear people saying that you need to “eat clean.” While this phrase has been around for a long time now, it has only been recently that it grew in popularity. This was due to a more vocal fitness community who stuck their noses up while preaching about different and conflicting things. You would think that two little words would have a clear definition, but it doesn’t.

So what’s the problem I have with those words? Despite the fact that it is popular among books, diet plans, blogs, magazines, and so on, there isn’t a single definition of what “clean” means. It’s hard to know what a person means when they mention it. Plus, I don’t know what they’re eating or how effective it is going to be whatever goals they may have.

That doesn’t mean some of the definitions aren’t good. Sometimes “clean” is used in a way that makes sense, but there are others who define it in a way that it would only help them with their goals. We’re going to go through this clean eating journey together and figure out what it means in a useful sense so that you can move forward and be a cleaning eating, plant-based bodybuilder.

Processed Foods

One of the most popular pieces of advice you will receive about clean eating says that if it’s processed, it can’t be clean. Basically, if something comes prepackaged and is located within those horrible “middle aisles” of the grocery store, then you should run far and fast away from it. Most clean eating people will slap those boxes right out of your hand.

But, I have a problem with this part of clean eating. It isn’t sustainable to try to completely eliminate processed foods. Unless you are living on a self-sustaining farm or you are a true hunter-gatherer, this isn’t going to be possible. The other 99% of the population who isn’t tending to out asparagus garden is going to be consuming some form of processed food.

There are some people who would refer to this as eating “real” food or trying to keep things “as close to nature” as they can. They say that they only eat foods that are in season. In my book, this just causes a simple diet to become a real pain. If its winter and I’m cold, I am going to want to have soup. Sometimes I’m not going to be able to plan ahead and have all of the ingredients I need so that I can soak the beans overnight. If I followed this particular principle perfectly, I would be able to eat canned soups. That means if there is a day when I don’t feel like cooking and waiting, I would either go hungry or eat something that I’m not in the mood for.

Processing foods isn’t all that bad, and it often improve its safety and bioavailability of some antioxidants and nutrients. It also gives you the chance to quickly fix all of the lovely and delicious dishes on Instagram and Pinterest.

Plus, there are plenty of healthy processed foods out there, such as hummus, whole-grain cereal, tomato sauce. Nutrition is a very complex subject, and sure it might be easier if we could just wipe out complete categories of food, but all this does is hurt your taste buds, wallet, and time.

Unrefined Grains

Unlike the processed food advice, the people who say unrefined grains are better than refined grains are right. Whole grains are a great way to consume fiber, and they have a lot of B vitamins. Refined grains get around 20 various nutrients taken out of them, but then most of them added back in during processing. But there is a caveat; there are a lot of grains that don’t add back the important nutrients. If at all possible, go with the unrefined grains to make sure you get all of the nutrients they have to offer.

Eat All Macros

Some will preach that you have to eat every macro and every meal you have. Research has said that it is important that adults eat around 25 to 30 grams of protein with every meal in order to build and maintain muscles. As a bodybuilder, you should prioritize protein. Fat is also said to be important so that you are able to absorb fat-soluble vitamins, so it’s a good idea to have a bit of fat with your meal when you eating leafy greens or taking a multivitamin. And we also know that some high-fiber carbs help to make the bacteria in the gut happy and healthy.

You can feel free to make sure that every single meal contains all of the macronutrients. However, it’s not necessarily essential to scurry around looking for your olives or whole grains to complement what you are eating. Sometimes, a protein shake is perfectly acceptable, and the same is true for a handful of olives, some fruit, or a simple salad.

Eliminate or Cut Down Sugars

There are some who even include fat and salt into this, but I won’t get into how this is such an outdated way of thinking. Foods that have added sugars are pretty much useless, especially for non-athletes. If you are a bodybuilder training for competition, then some added sugars aren’t going to hurt you. Sugars, when added to foods in order to make them more palatable, as opposed to the sugars that come natural in some foods, only add calories with no real health benefits.

So cutting back on added sugars is a good idea when it comes to clean eating. But what kind of difference can it make? There was a study published by Cornell University where they study the foods in 500 homes in Syracuse, New York, and what the body compositions of the inhabitants were. The ones who had breakfast cereals ended up weighing 20 pounds more than the people who didn’t People with soft drinks weighted 24 to 26 pounds more. People who had a fruit bowl weighed 13 pounds.

Sure, you can have the occasional pastry if you want to, but for those who want to “clean up” their eating, then cutting back on added sugars is a great idea.

So if you were to ask five health coaches, personal trainers, or dietitians what it means to eat clean, you are going to get just as many responses. There may be a few similar concepts, but there won’t be a lot to do with “clean” foods. While I think eating clean is a good idea, if done correctly, you should be wary of anybody preaching about “clean.” Oftentimes, it is just going to end up costing you a lot of money and will end up making you feel frustrated. Plus, it may not even improve your nutrition.

On the other hand, if you follow the rules, I’m going to go over with you and keep a reasonable approach, such as cutting back on added sugars and portion sizes, you will be surprised how great you will feel.

How to Really Eat Clean

Getting clean shouldn’t require a huge overhaul to your diet, especially if you are switching to a plant-based diet. If you go at it that way, then you are probably going about it wrong. Here are some things to keep in mind when getting clean.

Look at the nutrients, and not just the calories.

Don’t allow yourself to get caught up in the numbers. When it comes to our bodyweight-conscious world, it’s very easy to get caught in the numbers game. While it might work well for a person looking to lose weight, it isn’t going to actually make them healthy.

The calorie-counting diet dates back to the 70s and 80s and is a thing of the past. It is much more important that you get all of the nutrients you need to than to focus on your overall calorie balance. Look at it this way; one way will make you feel grumpy and guilty when you do eat. The other gives you energy, stabilizes your blood sugar, and you will discover foods you never knew existed.

2.      Move past refined white flours.

You can cut out the refined white flours you use for baking, and bake some things with unrefined flours and other flour substitutes. It could mean that you have to try out some new recipes and make some mistakes, but it is doable. Besides looking for unrefined wheat flours, you can also try out oat, brown rice, coconut, and almond flour. Using those choices will help to lower your carbohydrate intake, and you can still make delicious dishes with them.

These various flours also come with different nutritional profiles, so you will want to read on them to see which one fits your dietary needs the most.

3.      Balance out your diet.

The two main ideas of clean eating are moderation and balance. You shouldn’t avoid dietary fats and carbs completely, or you are going to end up dreading mealtimes. Make sure you eat them, but simply adjust your portion sizes so that it fits into your goals and nutrient needs.

Depending on your system needs, your macro ratio could end up being broken down into several different ways. If you lean more towards unsaturated fats and complex carbohydrates, then you are on the right track. What it all boils down to is to make sure that you are mindful of the foods you eat. You have a problem when you don’t know what you are consuming.

4.      Sit down to your meals.

This may not sound like it has anything to do with healthy eating, but it does. One part of healthy is setting aside some time to eat right. This means you sit down to eat whenever you can, and preferably at a table along with people you love. If you are used to living alone, then this will sound like a pain, but stick with me. Invite some of your friends over to have dinner. Sit around a table and actually talk. You will notice that it helps you to get excited about the food you are cooking and eating. Much like an athletic competition, it will help you to raise your training up to the next level. You can’t say the same for eating a pre-fab dinner while sitting in your car or on the couch.

Even if you aren’t able to have people over to enjoy dinner with, try to dedicate a space and time for your means, especially dinner and breakfast. These will become very important rituals that you will do for your entire life.

5.      Consume more water.

I’m sure you’ve heard this time and time again that you need to drink eight to ten glasses of water every day. But staying hydrated is very important, especially as a bodybuilder. Hydrated muscles are able to perform and grown at a higher level, and they are protected better against catabolism than when you are dehydrated.

If you can’t handle straight water all day long to get in your daily goals, then you can experiment with some other drinks, such as herbal or green tea. You can also flavor your water with lemon, or you can mix in sugar-free electrolytes. You can also have coffee, but if you’re serious about being clean, it has to be black and not of that stuff that comes in a fancy cup.

6.      Cut back on those added sugars.

Generally speaking, healthy eating doesn’t require you to avoid anything in particular. It has more to do with choosing simple and unrefined things. But, if you do want to have an enemy, it should be against added sugars. In their natural state, foods don’t contain sugar, except for fruits. Fruits are still good for you. Instead, you need to watch out for all of those sweeteners that have been mixed into things during their manufacturing process.

This can be a hard one to master, but you will have a day when you aren’t faced with cravings.

7.       Get plenty of fresh produce.

It doesn’t matter what type of diet you're following; the golden rule of clean eating is to include as much fresh produce as you can. Vegetables make any diet healthier and better. They will give you nutrients and vitamins to help you feel as good as you look. It will also ensure that you have enough soluble fiber so that you can absorb all of the nutrition that you can get out of the food you eat.