Nutrition

3 Important Supplements for Vegan Bodybuilding

Berries and cherries

Excerpted from Vegan Bodybuilding & Fitness: The Complete Guide to Building Your Body on a Plant-Based Diet by Robert Cheeke, the world’s most recognized vegan bodybuilder: For vegan bodybuilders, the second most popular question after “how do you get your protein?” is “What supplements do you take?”

There were periods of my vegan bodybuilding life when I didn’t use any supplements at all and made incredible gains. But I do use supplements today, and I will share with you my favorite supplements and the most popular bodybuilding supplements for athletes, explaining what their function is and how they can benefit vegan athletes and competitive bodybuilders. The following is a list of common bodybuilding supplements and their functions or roles in contributing to health and athletic success.  more→

Maintaining a Vegan Diet During Pregnancy

Healthy Plant-Based Pantry Foods

Maintaining a vegan diet during pregnancy always seem to cause concern, but it can be done! Here are some tips and valuable information.

During pregnancy, your need for all nutrients increases. For example, you will need more calcium, more protein, and more folic acid. But calorie needs increase only modestly during pregnancy. In fact, you will need to pack all of that extra nutrition into just 300 extra calories a day. For that reason, all pregnant women need to choose their meals wisely. It is important to eat foods that are rich in nutrients, but not high in fat or sugar, or excessive in calories. more→

Brown Rice vs White Rice: A Comparison

brown rice vs white rice

Brown and white rice are often compared to each other in terms of their nutritional value. Brown rice vs white rice — which is best? — that’s a common question and one that we’ll explore here. Among the numerous varieties of rice in the world, the two most prominent ones are brown rice and white rice. There are other more exotic varieties like Japonica and forbidden black rice, but we’ll limit this discussion to brown and white.

Brown rice is widely considered to be more nutritious than white rice. However, white rice seems more pleasing to many palates; being more processed than brown rice, some find its texture more appealing. This versatile grain is consumed by people all around the world. And it also serves as the staple food for many people, mainly in Asian countries. Let’s first go through a few facts about both varieties of rice before concluding which one is better. more→

Health Benefits of Coconut

Coconut milk

Coconut health benefits have been getting lots of attention in recent years. While there was a panic at one point about the high level of saturated fat in coconuts, studies have shown that there isn’t as definitive a link between saturated fat and heart disease as researchers once thought.

While much of the saturated fat we consume in our diets is made up of long-chain fatty acids, the saturated fat in coconuts is made of medium-chain fatty acids, which go to the liver to provide a quick source of energy or are turned into ketones; and some research indicates that ketogenic diets have therapeutic effects on brain disorders like epilepsy and Alzheimer’s. more→

Tips and Strategies for the Vegan Athlete Diet

Green detox smoothie cup and woman lacing running shoes before workout on rainy day. Fitness and healthy lifestyle concept.

For a vegan athlete, diet is a critical consideration. There are lots of accomplished vegan athletes from across the world of sports, and many more who, though not famous, are thriving on their plant-based diet. Here are some of VegKitchen’s in-depth posts featuring tips and strategies to stay healthy and fit as you pursue your athletic goals on a vegan diet. more→

Top 10 Health Benefits of Brown Rice

White and brown rice

Brown rice is better for you than white — the evidence is compelling when you look at the top 10 health benefits of it that follow. The majority of consumers typically choose white rice over brown because of the difference in appearance.

While it’s true white rice might look more appealing to some than its brown relative, it doesn’t mean it’s the healthier alternative. According to a study conducted by the American Journal of Clinical Nutrition, brown rice is the top choice in terms of both nutritional and other inherent healthy benefits. Let’s compare: brown vs white rice. more→

What are Carbohydrates and Why Do We Need Them?

pesto pasta with potatoes and green beans

Excerpted from Questioning Meat by Robin Schaper, reprinted by permission. What are carbohydrates, and what are carbohydrate foods? Why do we need carbohydrates? And what is the difference between good and bad carbs? We’ll answer these questions, but first, a distinction: We all need plenty of good carbs. Meat and other animal-based food contains hardly any carbohydrates, while plant-based food are rich sources. more→

7 Top Health Benefits of Maca Root

maca root

Here are the 7 top maca root health benefits. An ancient Peruvian root crop, maca is gaining popularity as a supplement and superfood. Maca root belongs to the radish family, and is most commonly available in powder form. Grown in the mountains of Peru, it has been called “Peruvian ginseng.”

There are no serious known side effects of maca root powder, but like any other superfood or supplement, it shouldn’t be taken in large amounts. When you first start using maca root, it’s best to begin by taking smaller amounts and building up; as little as 1/2 teaspoon is a good place to start. Just 1 tablespoon is an average daily dose. Rotating a few days on and a few days off is often recommended. For more on this, see 5 Easy and Tasty Ways to Use Maca Powder in Food.

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Foods That Support a Healthy Microbiome

Organic vegetables. Farmers hands with freshly harvested vegetables. Horse radish

When considering your health, one important factor that is being studied more and more is the gut. Researchers have found that the bacteria which lives in the intestines, plays an important role in our overall health and wellness. What is most interesting is that the health or sickliness of the gut depends on what a person eats. So by making a few dietary changes, you can transform the state of your gut bacteria. Let’s take a closer look at what a microbiome is exactly, why it matters, and which foods support its health. more→

A Vegan Protein Sources Chart

A vegan's guide to protein

It seems like when anyone goes vegan, the first question they’re asked is “How do you get your protein?” The idea that it’s hard to get enough protein on a plant-based diet seems hard to shake, even though it’s not difficult at all. The following vegan protein sources chart demonstrates what a wide array of healthful options are available for those considering a plant-based diet.

Let’s put it simply: Yes, you need an adequate amount of protein. But evidence proves that a whole foods diet featuring a variety of healthy foods provides plenty of protein. Whole grains, beans, minimally processed soy foods, and nuts and seeds all offer high-quality protein. more→

7 Reasons You’re Not Losing Weight on a Vegan Diet

water detox — why it's important to drink water

The decision to go vegan is not necessarily one that should be solely about achieving specific weight loss goals. However, many people do enjoy some weight loss while living a vegan lifestyle. While there’s no silver bullet vegan weight loss diet, there are things you might be doing that are preventing you from losing weight, including these listed below.

1. Consuming Hidden Calories in Drinks
Smoothies are a dietary staple for many followers of a vegan diet. They can be a good source of nutrition when you’re a vegan. Unfortunately, they can also be filled with hidden calories and may do little to help you feel full or satiated. Other drinks, such as alcohol, some fruit drinks, sodas and even some sports drinks can be high in calories. When you’re drinking these in excess, they can be a stumbling block for your weight loss goals. When you’re thirsty, your first instinct should be to reach for water until it becomes your beverage of choice. more→

Let’s Go Nuts for Good Health

Glazed and spiced mixed nuts

Here’s a look at the benefits of eating nuts regularly, and the best nuts to eat. If you’re going for a more balanced diet, trying to lower your cholesterol, and even want to lose weight, be sure to include nuts in your daily fare. Just a single handful can have a powerful, positive impact on your diet. Nuts are high in fiber, protein, and – most important – good fats. The fiber and protein will leave you feeling full and can help curb cravings.

People who eat nuts daily tend to feel satiated and, as a result, eat fewer calories throughout the day. The monounsaturated and polyunsaturated fats will help regulate cholesterol, reduce your risk of cancer, and deter type 2 diabetes. They even help keep skin hydrated and plump – meaning you will look younger. more→

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