What Supplements Do Vegans Need?

what supplements do vegans need

This might come as a shocker to some of you, but most vegans need all the same types of supplements that non-vegans need.  What supplements do vegans need? What we mean is, most vegans want the same nice, fit physique that the rest of us want.  In order to achieve that physique, vegans will need to practice all the same routines as the rest of us.  They’ll need to control what they eat, they’ll need to hit the gym on the regular, and they’re going to need to find some supplements that best fit their tragically strict vegan lifestyle!

Vegan Muscle Building

There is no question that it is tough to really bulk up on the muscle mass and become a human powerhouse.  The difficulty level only rises and is amplified if you’re choosing to practice veganism.  Protein is the key ingredient to pretty much all muscle growth and since vegans aren’t allow to consume anything that comes from an animal, it can get a little tricky [1].  Not too tricky though, thank goodness.

Vegans can find soy and pea protein powders out on the market for reasonable prices.  These whey protein alternatives are the go-to for vegan body builders and can often be mixed with other vegan-worthy body building supplements [2]:

Beta-Alanine – Manufactured in pill and powder form around the world.  Essential for muscle growth and doesn’t come from an animal.  Beta-alanine raises the carnosine levels much like red meat does [3]… you just don’t need to actually eat the meat to get the carnosine this way!

Creatine – 100% vegan as is.  Not produced by animals and definitely goes hand in hand with protein when it comes to muscle development [4].

Testosterone Boosters – Looking for improved pumps?  Just boost the testosterone levels.

Vegan Fat Burning

Similar to the muscle building practices of vegans, fat burning practices need to be similar to those rules that the rest of us adhere to.  Keep your calorie intake at a deficit, make sure you’re not eating too many fats or carbohydrates, stay hydrated, get a regular dose of cardio exercise, stay motivated, supplement to maximize weight loss, and consider meal replacement shakes where possible.  Luckily for vegans, Vaxxen makes a vegan-approved meal replacement shake!  Leftovers can be mixed with a variety of other vegan-approved supplements to maximize fat burning efforts and results.  Keep in mind that you can use Leftovers to replace meals or during your post-workout rest, relaxation, and regeneration time.  Consider mixing leftovers with the following vegan supplements to get the best fat burning results [5]:

Caffeine [5] – Coming from a plant, there is nothing more essential when it comes to hunger suppression and energy imposition.

Bioperine [5] – Pulled from the extract of black pepper, bioperine fits the vegan weight loss assistance bill!

Vegans Are Missing Out

Being vegan technically means that you’d have to consume more supplements than the rest of us.  You will need to make up for the deficit in vitamin B12, vitamin D, iron, calcium, and zinc… most of us manage to get those from meat and dairy products, but vegans will need to try to increase the veggies they eat or take some “vegan only” pills.  Unfortunately, Vaxxen doesn’t help out with that at the moment but a quick scan at your local pharmacy should get you all stocked up!

References

  1. Pasiakos SM1, McLellan TM, Lieberman HR.
    The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review.
    Sports Med. 2015 Jan;45(1):111-31. doi: 10.1007/s40279-014-0242-2.
  2. Nicolas Babault,corresponding author Christos Païzis, Gaëlle Deley, Laetitia Guérin-Deremaux, Marie-Hélène Saniez, Catherine Lefranc-Millot, and François A Allaert
    Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein
    J Int Soc Sports Nutr. 2015; 12: 3.
    Published online 2015 Jan 21. doi: 10.1186/s12970-014-0064-5
  3. Matthew I. Black,1,* Andrew M. Jones,1 Paul T. Morgan,1 Stephen J. Bailey,2 Jonathan Fulford,3 and Anni Vanhatalo1
    The Effects of β-Alanine Supplementation on Muscle pH and the Power-Duration Relationship during High-Intensity Exercise
    Front Physiol. 2018; 9: 111.
    Published online 2018 Feb 21. doi: 10.3389/fphys.2018.00111
  4. Lisa A. Riesberg,1 Stephanie A. Weed,1 Thomas L. McDonald,2 Joan M. Eckerson,3 and Kristen M. Drescher1,*
    Beyond Muscles: The Untapped Potential of Creatine
    Int Immunopharmacol. Author manuscript; available in PMC 2017 Aug 1.
    Published in final edited form as:
    Int Immunopharmacol. 2016 Aug; 37: 31–42.
    Published online 2016 Jan 8. doi: 10.1016/j.intimp.2015.12.034
  5. Jordan Outlaw,1 Colin Wilborn,corresponding author1 Abbie Smith,2 Stacie Urbina,1 Sara Hayward,1 Cliffa Foster,1 Shawn Wells,3 Rob Wildman,3 and Lem Taylor1
    Effects of ingestion of a commercially available thermogenic dietary supplement on resting energy expenditure, mood state and cardiovascular measures
    J Int Soc Sports Nutr. 2013; 10: 25.
    Published online 2013 Apr 30. doi: 10.1186/1550-2783-10-25
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