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Home Articles Reviews Videos App Store Book Shop Forum Health and Bodybuilding for Vegetarians By Adam Sinicki You may remember if you come to this site often, that I recently tried going vegetarian for a month. I also did a lot of research into the topic and looked at how the whole process affcts your body and whether it's good for you or not. My conclusion was that while it had strong points it had more negatives and clearly our bodies are designed to be omnivorous. For bodybuilders who need a lot more protein to rebuild those microtears it's even more ill advised. That said, you can be a vegetarian and be perfectly fit and healthy if only you know how to go about it and you take the time to supplement with amino acids, b6 and essential fatty acids. Vegetarian bodybuilding is possible and there are some great examples out there of herbivorous humanisauruses. They know the science behind what they do and they put in the extra work. Unfortunately this can not be said for all vegetari and and there are a shocking number of them who have very little knowledge of what their body needs or how to go about being a vegetarian in a healthy way. It's shocking when you speak to a vegetarian and they don't know what an amino acid is. But then it's not really their fault - there are so many zealots out there trying to promote vegetarianism and even vegetarian bodybuilding that they will actually conceal the negatives. They don't tell you about bioavailability because it makes vegetarianism seem less inviting. And so they are screwing over their own comrades who don't know how to protect against the lack of bioavailability in their food. Under 'negative health effects' of vegetarianism on Wikipedia there's nothing there. I added them myself but they were gone within two days. Thing is I just don't care as much as the extremists. But I do care a little so I'm going to help you here. Amino Acids First of all you need to know about your amino acids. This is what makes up protein (they are carbon compounds) and it is why our body needs protein. For vegetarian bodybuilding this is particularly important. Now a lot of vegetarians will tell you that they can get all their protein from veggie sources and indeed things like broccoli and beans do contain some protein. However the problem here is that that protein doesn't necessarily have all the amino acids or even very many. In fact only a few protein sources contain all of them which is why you need to eat several varied proteins - preferably meats - which have all of them every day. Thing is that if your body goes to make a repair - replacing some skin cells or healing some muscle fibres - and the particular amino acid it needs isn't there; then that job won't get done. Not now and not later when the correct amino acid is available. You're protein also varies in other ways. For instance some amino acids are essential and others are not. The ratio of essential amino acids to unnecessary ones then affects how good for you that particular protein is. You can also benefit from getting 'branch chained' amino acids which are those amino acids that are also connected in useful ways for our biology. These bcaas come from animal meat because their tissue is more similar to our own that that of plants. In other words your just recycling their skin amd muscle to create your own, rather than taking apart plants and rebuilding them as something entirely new. Imagine your making a cake - getting protein from animals is like having a ready made cake mix that your body can easily use whereas plant protein is more like getting a bunch of chemicals and having to make tue ingredients from scratch. And most of the time some of those ingredients and chemicals are missing. This all results in what is the 'bioavailability' of your protein, and when it comes to some plant sources you actually end up with amino acids that your body can't access and use. The result is many vegetarians who have bad skin and thin hair and generally don't look particularly well. You probably know a few yourself. For vegetarian bodybuilding it's just a travesty. So, what's the solution? Well basically you need to read into your protein sources to make sure you get all the amino acids and to ensure that you get them so that they are bioavailable. Then additionally try to get multiple different sources each day. Two very good ones are egg and soy bean. Barely any other vegetarian source will do it for you, but you can carefully combine sources to make your own. You just have to put in the work. OR you can supplement with amino acid tablets - and I highly highly recommend you do. Vitamin B12 Vitamin B12 is a substance that you can't get from any plant sources at all. This is a serious problem for vegetarians who don't know about the problem. That's because vitamin B12 is used by the body to get energy from carbs. Meanwhile it is also crucial for the maintenance of healthy nerves and neurons. A vitamin B12 deficiency in other words will result in lack of sensation and tingling in your extremities followed by potential loss of movement and amputation. It will also result in low energy and decreased brain function. For vegetarian bodybuilding that lost energy is bad news and for productivity low brain function isn't great either. So what to do? There is one way that a vegetarian van get B12 from their diet, and that is by consuming dirt. Yes dirt - which you can achieve through not washing your vegetables. But make sure you buy organic if you're going to do that or you risk getting pesticides in your system. Even with organic there are risks such as worms. So that's not a great strategy. So you need to supplement again, it's crucial. Add B12 to your stack. Iron There are some abundant plant sources of iron and for this you should stick to green vegetables such as spinach and broccoli. This is crucial as you'll be getting less from red meats which is another important source. As iron is a crucial part of the red blood cells which contain oxygen not getting enough can lead to low energy and other Problems associated with blood flow. If you're not getting lots of green veg - the darker the better - then you best supplement with an iron supplement. Fatty Acids Likewise essential fatty acids are in short supply when it comes to plant sources. While you can get vegetable oils and thw like, it's only fish for instance that sill give you omega 3. This is important for everything from the synthesis of protein to the lubrication of joints to neurotransmissions (communication between brain cells). If you don't get enough of these acids then your skin will look unhealthy and damaged and you will be more likely to get Alzheimer's and dementia. So supplementing with an oil tablet is a good idea unless your a cheating vegetarian who still eats fish (that's a start). Finally it wouldn't hurt to get some tribulis terestris or ZMA (zinc and magnesium) in your stack. These will help to raise your testosterone levels which will be useful due to your not getting the most abundant natural source in your diet - red meat. So that's amino acids and or soy protein shake, iron tablets, vitamin b12 and some omega 3. Quite expensive but very worth it. Or you could just stop being a vegetarian....  Copyright 2012 The Biomatrix.Net

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