Three consultants reply all of your urgent vegan vitamin and health questions


Starting a vegan diet but finding the diet completely confusing? These three fitness experts can answer all of your urgent vegan diet questions.

As you are trying to adopt a healthier lifestyle or achieve certain fitness goals, you may be wondering about vegan diets.

Even under normal circumstances, navigating your diet and separating fact from fiction can be a daunting task. So if you do that VeganuaryYou may feel completely impulsive trying to sort your macros while eliminating a large portion of the foods that you once routinely ate.

Here we spoke to three fitness experts about how to make sure you are meeting your nutritional needs, getting plenty of protein, and eating satisfying meals while pursuing your fitness goals.

James Dodds, Owner of A-List Nutrition:

As Dodds explains, one of the most important elements for building muscle is protein. While there is a pervasive myth that it is impossible to meet your protein needs while on a vegan diet, Dodds firmly believes that it is more than possible.

“While some vegetable sources of protein may not contain all of the 20 amino acids found in meat protein, combining protein sources into whole proteins will help you get the amount you need to start building muscle. It is recommended that you consume 1.6 to 2 grams of protein per pound of body weight. As long as you achieve this goal, meat is not a requirement for building stronger muscles. “

He advises that you will inevitably consume more carbohydrates as you consume more plant-based foods to meet protein goals. There is nothing to fear with carbohydrates, even if they are often wrongly done badly among those who want to strengthen themselves and get lean.

“Carbohydrates are not the enemy, but many plant-based foods contain more carbohydrates and fats, which can mean your body fat increases as you build muscle.

“This may not be a problem of yours, but for those who want to lean on, you need to carefully watch the macros of your diet. The general rule is 45-65% of calories from carbohydrates, 20-35% from fats, and 10-35% from protein. “

Dodds also cautions those on a plant-based diet of common deficiencies that can occur with vitamins and minerals like calcium, B12, and vitamin D, which can be more difficult for vegans to consume in sufficient amounts.

“Be sure to include these vitamins and minerals in your diet or supplementing them over the long term will help you achieve your fitness goals faster and more effectively.”

Jo Gray, nutritionist at Feelnoo

“To get good results with your exercise, it’s a good idea to get an adequate amount of protein in general,” says Gray.

“It’s a myth that you can only get beautiful muscles by eating large amounts of animal protein!”

Gray recommends that those on a plant-based diet use hemp seeds, quinoa, tempeh, legumes (chickpeas, kidney beans, pinto beans, lentils, chia seeds, pumpkin seeds, sunflower seeds), and even a good vegan protein shake with pea protein.

“A balanced diet is always the right way to exercise when exercising. Make sure that it also includes good carbohydrates like all those brightly colored vegetables. “

Gray also warns that healthy fats are also a must. Hence, it is recommended to consume avocado, olive oil, hemp oil, sesame and other heart healthy fats.

David Wiener, nutritionist at Sankofa Snacks

For those on a plant-based diet, B vitamins are especially important because of the range of essential functions they enable in the body.

“This group of vitamins is important for converting food into energy, lowering blood sugar, making and breaking down fatty acids, and maintaining healthy skin, hair and nails.

“They also support red blood cell production and immune function, and help produce serotonin, which helps maintain a healthy sleep cycle, appetite and mood.

“To ensure that your plant-based diet is full of B vitamins, you should eat brown rice, quinoa, almonds, sesame seeds, walnuts, and kale regularly.”

He also recommends keeping an eye on omega-3 consumption, which can be increased with the help of vegan-friendly supplements, flaxseed, seaweed, seaweed, berries and cauliflower.

Finally, he advises “eating sunflower and pumpkin seeds, almonds, walnuts, and pecans” to promote healthy levels of zinc in your diet, a mineral that is vital to maintaining energy and stamina.

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