The alternative to animal products
Meat, especially turkey and beef, is considered the most popular muscle-building food in the bodybuilding scene. Many strength athletes eat large amounts daily and provide their body with protein, thus with essential amino acids and creatine. But what happens if you do without these foods? When people choose to eat a vegetarian diet, it means abandoning the products of a dead animal (such as meat, gelatin, fish). There are, however, different variants of vegetarianism. Lacto vegetarians do without eggs and ovo vegetarians on dairy products of all kinds. A vegetarian diet is no longer a trend, now feed about 6 million Germans meatless and so it is not uncommon that many restaurants and supermarkets special vegetarian dishes and Offer food. But there are also people who go one step further in the consumption of animal foods. With a vegan diet, for example, one waives any kind of animal products. Plant foods are the only food source in this case.
Vegan and vegetarian diet in sports
Who drives a lot of sports, needs many proteins, so the basic idea. First and foremost, endurance and strength athletes therefore resort to protein shakes from whey, as these have a particularly high valence and optimally support muscle growth. Even for vegetarians, these dietary supplements are ideal to provide the body with sufficient amino acids. Vegans or vegetarians can switch to a herbal alternative: For example, soy protein. It is the ideal supplier of amino acids like BCAA to help build muscle. Rice protein is also suitable as a supplement, as it contains many vitamins and minerals. For lacto-vegetarians it is also recommended to supplement with egg protein. This is also popular with many competitive bodybuilders and should not be underestimated as a protein source. As a vegetarian / vegan there is a risk of a diet-related lack of creatine, carnitine, iron and also partially to suffer from vitamin B12. Especially creatine, carnitine and iron are mainly found in meat. Although iron is also contained in plant products, however, the contained iron form is absorbed by the body only very poorly. In order to avoid an undersupply appropriate preparations with vitamins, minerals and vital substances are suitable. Also, the intake of creatine supplements is not less important for a vegetarian / vegan in bodybuilding. Creatine increases physical performance during strength training in short-term intense physical activity at the daily intake of 3 g. This, in turn, means you can increase your strength and stamina with an additional intake of creatine and thus train more intensively and effectively. Especially this aspect is of great importance in the bodybuilding scene and not only plays an important role for vegetarians and vegans.
