By MACROS | Published on May 28, 2017
Without the right protein substitute, vegetarians can lag behind meat-eaters when it comes to gains.
Thankfully these supplements are proven to help herbivores get up to speed.
Vegetarian protein powder
Recommended intake:Â 20g within an hour of working out
Getting enough protein throughout the day as a vegetarian can be extremely tough, especially if you’ve not planned, prepped and prepared in advance.
Protein is needed for building muscle but research published in the Medical Journal of Australia suggests the consumption of plant protein rather than animal protein could also contribute to a reduced risk of chronic diseases like diabetes and heart disease. In other words, vegetarians could live longer and healthier thanks to the absence of meat.
Other vegetarian protein sources include eggs, legumes, soy products, grains and nuts, says the same research. So be sure to bracket your workouts with a serving before and after each session.
Branched-chain amino acids
Recommended intake:Â 10-15g daily, before, during and after workouts
The vegetarian diet can lack on the essential amino acids front. Beans, nuts and grains contain some aminos, but not always enough to give your body the push it needs for protein synthesis. Even proteins like quinoa and soy may not be suf cient, especially compared to meat.
Research in the Journal of the International Society of Sports Nutrition echos just how important BCAAs are when looking to improve performance and up your gains, nding that by taking them during exercise you’ll improve performance.
Vegetarians should class these as their vital supplement for increased gains and as a fantastic substitute for animal protein.
– RELATED: 15 Fruit And Veg You Should Be Eating –
Creatine monohydrate
Recommended intake:Â 5g taken daily for at least 28 days
Creatine is the golden goose when it comes to muscle building for vegetarians. It is stored in muscle, so the only way to get it through natural dieting is by eating animal meat, which is obviously a no-no for vegetarians.
A study in the journal Medicine and Science in Sports and Exercise got a group of animal lovers to supplement with creatine over eight week, and researchers saw an increase in creatine stores, muscle tissue, increased bench press strength and whole-body lean mass. The subjects also experienced better leg gains than meat eaters. Take that, carnivores!
Beta-alanine
Recommended intake:Â 3-6g split between pre and post workout, consumed daily for at least 28 days to maximize intramuscular carnosine stores
Beta-alanine is produced in muscle tissue and has been shown to enhance muscular endurance and ght post-workout fatigue. Once consumed, it produces carnosine, which helps you go harder for longer in the gym. Carnosine is, however, only produced in muscle so it’s predominately found in meat products.
Thankfully, supplementing on a regular basis with beta-alanine provides significant carnosine content for the herbivores, according to the Journal of Amino Acids. Look for a product that uses CarnoSyn®, which delivers higher levels of bio-friendly beta-alanine more comfortably in a single dose.
Lock horns with the meat-eaters in the gym by supplementing with the right stuff to see the best results.
All recommended daily allowances (RDA) provided by nutritional experts Stephanie Smith and Krissy Kendall, Ph.D., both of Bodybuilding.com
