Vegan exercise nutrition
There are two types of vegetarians and vegans in the vegetarian population.
Strict vegetarians rely entirely on plant-based foods and refuse to eat any animal foods and by-products, including eggs, milk, and even honey.
Ordinary vegetarians rely mainly on plant foods, but can eat some animal by-products, including eggs and dairy products.
According to statistics, at the end of 2001, the number of vegetarians worldwide has accounted for 1/9 of the global population.
A recent survey shows that nearly one-third of vegetarians have regular exercise.
Absolutely, fitness exercise is actually a “destructive process” to the body.
Through various trainings to break the inherent balance of the body, and then the “overload” of the body’s balanced diet is the real reason for the continuous improvement of the body’s various functions.
In sports nutrition, protein is one of the important nutrients, it is an important raw material for the recovery of various systems of the body, including hormone secretion.
Its constituent units are amino acids, including 8 essential amino acids, including leucine, isoleucine, valine, lysine, methionine, threonine, tryptophan, phenyl (al) alanine.
In addition, there are more than a dozen minor amino acids that are equally important to the human body.
Whether the food we absorb every day is really nutritious, or how high its biological value is, mainly the proportion of the eight essential amino acids in a certain food.
From a biological point of view, if the proportion of the eight essential amino acids in a food is appropriate, then such foods are high-quality proteins that are quickly absorbed by the body.
At the same time, the utilization efficiency in the body will be very high.
And such foods include dairy products, eggs and various meats.
For vegans, the choice of high-biological foods is limited to dairy products and eggs, while for vegans, their choice is even smaller.
In addition to protein, vitamins and minerals also ensure the body’s normal functioning and accelerate the recovery of important nutrients, including vitamins C and B, and fat-soluble vitamins A, D, E, K, etc., the main mineralsIncluding phosphorus, zinc, iron, magnesium, copper, calcium, molybdenum, cobalt, potassium, sodium, sulfur, iodine, chlorine, chromium, fluorine, selenium and the like.
Meat is the main and direct source of some vitamins and minerals.
If you are a vegetarian, you may feel that you are not getting the fitness you want anyway.
but it is not the truth.
Because the food we eat has a wide range of options, for a vegetarian bodybuilder who wants to achieve fitness, just pay attention to some nutritional details, you can also achieve the purpose you want.
Here are some suggestions for vegetarians: 1.
Vitamin D supplementation is essential for the firmness of bones and teeth and is an important element in maintaining normal calcium metabolism.
Therefore, it is recommended that vegetarians take vitamin AD (cod liver oil) to supplement the deficiency of vitamin D. In addition, the use of more sunshine also activates vitamin D.
Vitamin B12 supplementation is an important catalyst for glucose metabolism, and vitamin B1290% in food increases meat. Therefore, vegetarians should be advised to eat seaweed, alfalfa and wheat. If necessary, take vitamin B12 tablets (2-4 tablets per day).).
3, vitamin C supplementation Vitamin C can not only absorb free radicals in the blood, but also help the absorption of iron.
For vegetarians, as long as you eat a variety of vegetables and fruits, you can ensure the intake of vitamin C.
4, supplement iron and iron is an important hematopoietic hormone, it is recommended that vegetarians eat more green vegetables, beans and millet.
5. Supplementation of zinc and zinc is an important element in the synthesis of lactic acid ketone and growth hormone, which plays an important role in the recovery of physical strength and the improvement of immune function.
It is recommended to eat more green vegetables, sesame and soybeans.
Oral zinc supplements are also a direct method (1-3 tablets per day).
6, supplement magnesium magnesium directly involved in ATP decomposition, improve sugar tolerance, thereby improving muscle contractility and preventing cramps.
Vegetarians are advised to eat more beans, apples and walnuts. In addition, spinach in vegetables is also rich in magnesium, and a piece of spinach leaves contains about 8 mg of magnesium.
It should be noted that vegetarians have previously eaten a lot of spinach in large quantities because spinach contains a lot of oxalic acid, and oxalic acid combines with calcium in the human body to produce calcium oxalate which is difficult to be absorbed by the body. In the long run, the body often lacks calcium.
When you eat spinach, you can remove some calcium oxalate by hot water.
7, cereals and beans mixed with edible cereals is the main food to provide energy, and beans are the main source of protein for vegetarians, the combination of two types of food can increase the biological value of food.
The earliest similar ones are rice and corn, peanuts and wheat.
The following vegetarian diet recipes recommended by the majority of vegetarian fitness enthusiasts are based on the principles of nutritional balance and nutritional complementarity. Breakfast 1 bowl of cereal, 1 slice of bread, 1 bowl of soy milk, 1 dish of soy products, 1 small plate of raisins, 1 banana, vitamin ADl, 1 vitamin B, vitamin C1.
1 small bowl of rice for lunch.
1 corn 1 dish of soy products, 1 small dish of mushrooms, 1 small plate of peanuts, a lot of dark vegetables, 2 pieces of calcium tablets, vitamin E1 tablets.
Dinner 1 small bowl of mung bean or black rice, vegetable salad, yuba, 1 small plate of melon seeds, 1 apple, vitamin C1, zinc-magnesium composite tablets.
For the bodybuilders, the addition of meals in three meals is also very important. The main additions are mainly bean products, fruits and coarse grains.
In addition, a lot of water is also very important for the health of vegetarians.
Vegetarians recommend food: carbohydrates: barley, wheat, coarse rice, black rice, corn, corn, etc.
Protein: Soy, green beans.
Peas, broad beans.
Mung beans and various soy products.
Vitamins, minerals and cellulose, cucumber, lettuce, kale, spinach, celery, broccoli, onions, mushrooms and other vegetables and various fruits.
Unsaturated 姨: soy oil, vegetable oil, melon seeds, walnuts, hazelnuts, etc.