Vegan Bodybuilding

Vegan Bodybuilding
This week I am researching Vegan Bodybuilding, to see how this fits into my lifestyle. I am using two books specifically, and many other smaller sources.
I tried a vegan diet once before and felt unprepared for the myriad of information I needed to figure out. This time, with more knowledge of nutrition and my own personal needs I feel confident that I know the right questions and information I need to look for.
Cheeke’s book was the first book I hit. There is wonderful information in this book including protein needs, meal plans, training programs. It is geared towards the bodybuilding athlete, and I also found it to be a great source of information on vegan living, in general.
It is broken down into veganism, bodybuilding, how to compete, equipment, resources, supplements, and where to get your protein. The section on nutrition is even broken down into smaller units comprised of mass building, fat burning, precontest, maintenance, raw food, and soy and gluten free.
I am personally not going to supplement my protein with soy- there is enough evidence that this is a bad way to go for me, so there being a whole section based on soy and gluten free as well was quite lovely. That is the way I eat, and I am not willing to add gluten products in, use sugar, or even use gluten subsitiutes other than coconut or almond flour.
The chapter on protein is also worth the price of the book. There are so many options. Did I mention I also don’t like starchy proteins like beans or rice and also am not a potato fan? I am making constant notes:
Tempeh- unprocessed and fermented soy- the only source of soy I will consider
Lentils
Pea
Nut Butters
Seeds and Nuts in general
Hemp seeds- huge source of nutrition and enzymes if eaten raw
Chia seeds
Flax seeds
Spinach and greens
Nutritional yeast
Oats
If all else fails some pea protein powder to make up any bad days…
The end of the book is full of amazing resources- where to buy clothes, food, supplements, websites to peruse, books to take a look at, animal rights organizations, and an amazing assortment of nutrition and wellness suggestions.
Cheeke, Robert. Vegan Bodybuilding and Fitness: The Complete Guide to Building Your Body on a Plant Based Diet. Healthy Living Publications; Summertown, Tennessee, 2010.
https://fighterdiet.com- Pauline Nordine now has a vegan based diet plan!
Bainbridge, Steven, Gluten Free Vegan-Natural Bodybuilding and Fitness Nutrition: Building Muscle Fast with Vegan Bodybuilding Recipes and Vegan Muscle growth Meals. Digital Direct Publishing, 2014.

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A Training Program for your Bones

Strength training can improve your bone density no matter how old you are. If you have been diagnosed with osteoporosis or osteopenia you can get back your strength, and some of your height with a specific training program for your bones. Strength training can be a fountain of youth if done correctly. Not only will you prevent bone loss, but you can increase your bone strength to help prevent a fracture. Other side effects include increases in muscular strength and tone, improved coordination and balance, improved posture, and a decreased risk of falling. Strength training is even more effective than jogging, because you progress to heavier weights over time.

If you have osteoporosis, omit crunches, bending forward, and pulling on the neck. Avoid high impact activities, a variety of stretches, and some popular machines. Eight to 10 exercises for all muscle groups should be done, starting with the larger muscles. Perform at least one set of 8-12 repetitions, two or three times each week. I can not emphasize enough how important it is to be consistent every week. Contact me, if you are interested in a specific program designed for your unique needs

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