Table of Contents:
Nutrition Tips for Vegetarian Athletes
Video taken from the channel: Carol Coffman
How To Get ENOUGH IRON On A Vegan Diet (Tips To Avoid Deficiency) | LIVEKINDLY
Video taken from the channel: LIVEKINDLY
TOP Diet Tips For Vegetarian and Vegan endurance athletes and Runners
Video taken from the channel: Vo2maxProductions
Nutrition Tips for Vegetarian Athletes Healthy eating advice from Herbalife
Video taken from the channel: ShoptoShape Herbalife Independent Distributors
Vegetarian Nutrition | Getting Enough Protein | Ask the Doctor
Video taken from the channel: Sutter Health
Nutrition is key to sports performance
Video taken from the channel: Ohio State Wexner Medical Center
How A Vegan Pro Bodybuilder Eats | Rich Roll Podcast
Video taken from the channel: Rich Roll
The following protein sources may work for vegetarians: Milk, 8 oz, 8 grams. Tofu, 3 oz, 15 grams. Yogurt, 8 oz, 8 grams. Cheese, 3 oz, 21 grams.
Peanut butter, 2 tbsp, 8 grams.Nutrition Tips for vegetarian athletes Vegetarian athletes must be sure to eat a variety of food choices including protein-rich and carbohydrate-rich foods at each meal.One of the main supplements to consider is a vegan protein powder, which allows you to reach the protein intake levels recommended for bodybuilding while staying within a certain calorie.
Staple Foods. All kinds of vegetables, cooked and raw. Vegetable sprouts.
All kinds of fruits, usually raw. Beans and other legumes: lentils, chickpeas, black beans, pinto beans, adzuki beans. Starchy vegetables like potatoes and sweet potatoes. Brown rice. Pasta.
Whole-wheat bread, pitas.Beans, lentils, spinach, tofu, tempeh, iron-fortified cereals and breads. To enhance absorption, pair plant-based iron-rich foods with vitamin C-rich foods such as citrus fruits, berries, melon.
consume sufficient iron to prevent deficiency, which will adversely affect performance. Other nutrients of concern for vegetarian athletes include zinc, vitamin B12 (cyanocobalamin), vitamin D (cholecalciferol) and calcium. The main sources of these nutrients are animal products; however, they can be found in.Vegan meal prep for athletes is a great way to prevent making poor food choices when they are tired and may be away from home.
For example, a vegan breakfast for athletes may consist of a protein shake mixed with oats, peanut butter, and a banana. This breakfast option gives you great fuel and energy to start your day.Vegetarian athletes can account for this inherent deficit by consuming beans, nuts, seeds, whole grains, and lentils. For athletes that are ovo-lacto vegetarians (meaning they still eat some.a quick sports nutrition 101; the Benefits of meal planning; tips for meal planning success; 3day vegetarian meal plan for athletes; Ready to get started?
Nutrition for athletes. To put it simply, there are 3 facets of fueling– pre-workout fuel, during workout nutrition and post-workout recovery.Protein is the most important substance for building muscles, and the main issue for many people who are on a vegan diet is a proper intake of them through regular nutrition. However, there are many ways to get the necessary dose of proteins every day by eating nuts, seeds, soy products, dairy, whole grains, and more.
Consume Fake “Meat” in Moderation. Be Aware of Signs of Deficiency. Prep Meals on the Weekend.
Consider Supplements Carefully. Be Sure to Eat Sufficient Calories. Final Say on Nutrition Tips for a Vegan Athlete. Share this post: Comments.
Updated on June 25, 2019.“Good sources of vitamin B12 for vegan athletes include fortified foods such as plant milks, nutritional yeast, and meat analogs [or alternatives],” says Mangels. “Be sure to check the label, as not all brands contain vitamin B12. Many cereals that are.Carbohydrates for a vegan athlete Vegan athletes should include rice, oats, quinoa, and other seeds and nuts that will provide many different vitamins and minerals, in addition to protein and healthy fats.
Legumes and nuts are good sources of carbohydrates, in addition to the main sources of protein in the vegan diet.However, as a vegetarian athlete, it would be wise to get a complete source of protein at most of your meals For optimal muscle recovery, vegetarian athlets should aim for 0.3g/ kg body weight (roughly 20 – 25g) post-exercise and per meal.Nutrition Tips and Meal Ideas for Vegetarian Athletes As an increasing number of people cut meat, chicken and fish out of their diets and go vegetarian the focus on what to eat when exercising and keeping fit has become more intense.
List of related literature:
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| from Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance |
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| from Netter’s Sports Medicine E-Book |
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| from Sports Nutrition for Health Professionals |
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| from Sports Nutrition for Endurance Athletes, 3rd Ed. |
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| from Becoming Vegan: The Complete Reference to Plant-Base Nutrition, Comprehensive Edition |
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| from Physiology of Sport and Exercise |
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| from Advanced Marathoning |
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| from Nancy Clark’s Sports Nutrition Guidebook |
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| from Encyclopedia of Sports Medicine |
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| from The Sports Medicine Physician |
124 comments
Nimai Delgado is obviously on heavy amounts of gear therefore everything he says is untrustworthy.
He forgot to mention the steroids he injects into his ass twice a week.
McDonald’s ad at the beginning of this video. Seriously?? Gimme a break! Well, I guess they are trying really hard to survive in this new health-conscious time in history!!! ����
That mans hair is perfect!!! And his outlook is correct… The inhaling of calories thinking it will create muscle is just foolish… A good video
salty because someone says you can achieve something without harming anything, It’s like telling an alcoholic you can fun without alcohol. You’ll get squashed. People want complicity, its justification of their own choices. Well done mate, clearly an intellectual and humble guy.
I’ve read that it is necessary to consume more iron while at altitude. I’ve been at 7000+ ft for several weeks and run between 60-70 miles a week. I don’t really have a way to monitor my own iron levels. What do you think would be a safe amount. Sorry I know this is very general.
This guy is clearly taking small amounts of drugs and has done in the past leading up to shows. Anyone who has any experience knows so and the fact he is a IFBB Professional. Its pretty much mandatory. Have no repsect for him or anyone who pushes an agenda and lying about their drug use, vegan or not. Be genuine and authentic or F off.
I was vegetarian for 28 days and I dont think I eat enough iron because Im very pale now
I eat alot of potatoes but idk
Steamed potatoes and broccoli rocks! I love them and eat at least twice a week! Stay (ironed) vegan!
Previous hormone use? Meat eating in the near past? Questions to ask first.
Thanks for a great video. Been looking forward to this since you mentioned it. Can you also do a video on pre-, duringand post-race nutrition? Especially considering your new experiences with the ultra distances.
Run fast and keep up the great videos!
It is really amazing how few people ever even try to go vegetarian (or vegan) for a day, let alone a week, or let alone trying it enough to be able to compare for themselves any noticeable benefits they might have. For something so important for our health, as well as for empathy and for the environment, it’s just amazing…
Plant-based foods are the #RocketFuelOfFood. Three great reasons to #SwitchToVegan / Vegetarian:
1) Health
2) Empathy
3) Environment
Reasons against:
1) Habit / tradition?
2) Apathy?
It’s so refreshing to hear a bodybuilder talk about the REALITIES of protein consumption and carbs. As a plant based athlete I cannot function without carbs. It just doesn’t work for me. Also on a side note…is a vegan bodybuilder still called a “meat head”?:P
Ask him to take a blood and urine test so we can see what is inside of his body. Steroids and eggs obviously.
this sounds like a health class. JUST TELL ME WHAT TO EAT TO GET IRON IN MY BOD.
Dried dates have a lot of iron. I mix them strawberries (vitamin C) at the moment as a fruit salad.
When meat/dairy/egg eater injects: Wow he’s a monster, look at those muscles, nice physique!
When vegan injects: Lol look at this vegan taking steroids because he can’t build muscle. Are PEDs even vegan lol.
Veganism can feel great at first, until your body starts breaking down
Alright, look at this out of interest:
Gorillas are primarily PLANT eaters. They weigh on average 400 pounds (180Kg). They eat on average 20Kg of plant foods per day. That means they eat on average about 100g food per/Kilogram Body Weight.
Now If I was to eat a Gorilla diet according to my Body mass which is 64KG, I’d have to eat about 6.4 Kg of RAW plant foods per day.
This means, 6Kg of a ‘Green apple diet’ would give me: (Low Fat, Low protein)
Calories
3120
% Daily Value *
Total Fat 10g 13 %
Saturated Fat 1.7g 8 %
Sodium 60mg 3 %
Total Carbohydrate 829g 301 %
Dietary Fiber 144g 514 %
Sugar 623g
Protein 16g 32 %
Vitamin D 0.00mcg 0 %
Calcium 360.00mg 28 %
Iron 7.20mg 40 %
Potassium 6420mg 137 %
However, if it was let’s say a ‘Mustard Greens diet’, it would give me a shocking Surprise! See below…
Calories
1620
% Daily Value *
Total Fat 25g 32 %
Saturated Fat 0.6g 3 %
Sodium 1200mg 52 %
Total Carbohydrate 280g 102 %
Dietary Fiber 192g 686 %
Sugar 79g
Protein 172g 344 %
Vitamin D 0.00mcg 0 %
Calcium 6900.00mg 531 %
Iron 98.40mg 547 %
Potassium 23040mg 490 % (Again we see a low fat fat diet, but with plenty of Proteins, And sufficient Carbohydrates)
But humans arn’t Gorillas, and there’s no way that I can eat 6Kg of Raw greens. However, an Adult Male Gorilla DNA allows him to grow to 180kg. The human DNA allows him to grow to about Half of that, i.e. 90kg. So, If I’m Following a Strictly Gorilla Diet, according to my HUMAN DNA, Id have to eat about 3kg of greens per day. This would STILL give me All the Calcium, Magnesium, Iron that’s reccommended.
My hypothesis is that if vegans dont get enough proteins from their diet, it’s because they Dont Eat ENOUGH. And also because they dont eat ORGANIC. Inorganic plant foods are literally on par with Junk foods void of minerals and vitamins. Studies show nutritional differences of 3-20 times.
Am I the only one that doesn’t think this guy is juicing? He’s 5’9 and 180. Bicep/arm genes are on point (Good peaks and full muscle belly with small joints) and is just very symmetrical. Why y’all hating on the man cause you can’t look the way he looks? Smh.
chocolate, cacao in any form and swiss chard contain oxalates as well! which inhibit calcium and iron absorption! important to know. so saying dark choc (high cacao content) is good source of iron is very, very misleading. I hear that so often, it’s concerning. somebody pls share this info.
He went vegan in 2015. But he grew up on a farm and had access to raw milk and eggs. He’s still vegetarian now.
“I recommend this guide:
phip.best/vegan/OUo
So grateful it exists.”
Hey thanks! sounds like you know a lot more about nutrition and healthy eating than i do. Those are all great things i was curious about that amount of Vit D though (I’ve only taken up to about 1200 IU in a day max)?
What are your personal thoughts on energy GU? Caffiene or non-caffiene?I’ve never tried it before, but have a Half (my 1st) coming in April and I’m a bit worried I won’t have the energy. I don’t take any supplements right now.
Bitch if you can not reference the exact clinical study do not talk about it. DUH
He looks freakin’ huge right now. Must be doing something right.
But you need to have the gene to be able to utilize only non-heme iron. Most people cannot exist solely on non-heme iron.
I used to think I was iron deficient because of chronically low farratin (low as per the particular lab standards), but then I saw this video with Dr. Greger: https://www.youtube.com/watch?v=KQVc8Tpg3T8&t=210s
My hemoglobin is and always has been perfect, regardless of my farratin. I don’t take supplements anymore. If you have low farratin, but perfect everything else, then this video contains the answers that you are looking for.
Cool muscles! Vegetables won’t help build muscle, its not possible. This soyboy is not telling the truth.
if you dont consume protein supplements is almost impossible to build much muscle
with a healthy pbd
ok, i’m a vegan, too. and i’m sure i’d have the same hateful smirk if i looked like this. and i’d look this arrogant, as well!
The older guys lips are bothering me because of how small they are
“For real nutrition you should consult your doctor” I’m sure this advice is well intention but unfortunately it’s bad advice. Doctors receive little to no training/education in nutrition. So part of the problem is we keep going to our doctors who are not educated on nutrition (ESPECIALLY vegetarian or vegan diets) only to receive more misinformation. Some of the most ignorant myths continue to be spread by doctors telling there patients that plant based diets are lacking in nutrients when in fact a healthy vegan diet gives our bodies far more essential nutrients and it’s arguably the most optimal diet anyone could eat from sedentary people to peak athletes. Whole plant food is the King/Queen of human nutrition! ��
I have always been anemic, even when dinner every day included a hamburger patty(my mother wasnt an imaginative cook). I take a good quality supplement with vitamin c every day. Those who insist that I should be getting all my iron from my food-every meal I eat is geared towards perfect iron absorption. Still not enough. Step down from your soapbox.
Dahl for days over here ��
Red Lentils, Chard, Potato and tomato with onion, ginger, garlic and cumin
Sesame is super packed with iron and calcium….Every day I eat 50 grams of sesame seed and I bet I get more iron and calcium than what an average meat eater would get from his daily diet…
I could help but think how much you reminded me of Keanu reeves in bill and teds excellent adventure ��
Hey Sage, do you have any experience with Beta Alanine supplements? Have you heard of any experiences good or bad? Thanks.
Too bad he is a lying piece of shit who claims “full natty” status and thinks people are stupid and ignorant.
Great video! FYI I don’t know if you know this but it seems like you think that you need specific things to get omega 3/6’s (like the oil you mentioned). Omega 3 and 6’s are found in all fats (as far as I am aware), but the ratio is what is important. If I can recall correctly the best ratio is 3:1 Omega3:Omega6. That is probably what the oil is made to do. I think the olive oil and avocados have similar ratios to that.
I’m vegan, and I lift, but I gotta keep it real. There is no way any vegans anywhere, 99.9% of them who hadn’t won the genetic lottery anyway, who will ever be this muscular without “performance enhancers” of some kind. It simply doesn’t happen. But don’t get me wrong! Being a tight, strong, muscularly compact, vegan strength trainer is a great way to be! I’m one and it feels AMAZING. 6’2″ and 190 pounds at 8% bodyfat. Just about the most a natty should expect.
Sorry, but I’m not buying that bit that Mic (more like prick) the vegan said. Even coupled with vitamin C, the bioavailability of non heme iron doesn’t come anywhere close to surpassing that of heme iron, where he got that information I don’t know. The bioavailability of heme iron from meats is around 15-50%, far surpassing the meager 3x absorption of iron when taken with vitamin C. I’m all for clean eating and healthy living, but let’s stick to facts.
Thanks for making these videos Sage! I’m stoked that you’re also a fan of teff. I hardly ever hear anyone mention this amazing ancient grain. In addition to being rich in complex carbs and protein, it’s also a good source of iron and dietary fiber. It’s been a staple of my diet for over a year now and I’m loving it! Other foods that I consume regularly are avocados, olive oil, yams, kale, spirulina and, occasionally, wild salmon. I take a 5000 IU Vit D supplement daily (for general health).
Eggs eggs eggs why is it not mentioned here. Eggs contain a compound that impairs absorption of iron. Phosphoprotein called phosvitin is a protein with a iron binding capacity that may be responsible for the low bioavailability of iron from eggs. This iron inhibiting characteristic of eggs is called the “egg factor”. The egg factor has been observed in several separate studies. One boiled egg can reduce absorption of iron in a meal by as much as 28%
This is not even controversial i don’t see this in any vegan nutritional websites or mentioned by doctors.
Its strange, its not surprising that mainstream won’t talk about it because of the egg industry lobbying but how come vegans didn’t find this
There are so many things i am the first find out about and it takes years to spread out this is the latest one. Here is a reference from a non-vegan website http://www.irondisorders.org/diet
This should be included in this video because is developing countries like India they give poor kids an egg for their meal and after a year or so they find they have iron deficiency and the UN is giving then iron supplements and blaming a vegetarian diet.
bla bla bla why do these people making up crap think they should barf out their made up crap to people? well stupid will listen & will suffer so dumb diddy dumb will follow & get hurt
He only weighs 180 lbs? Did I hear that right? Wow, he looks way bigger than that
I believe the iron in potatoes is concentrated in the skin, but at 2:37 the potato is being peeled. It could just be a library video clip I suppose.
I’m pretty sure most of us that run sub 1:20 in the half don’t take any gu’s during the race…
I like Nimai, but most people that really lift know you need 0.75-1 x lbs in body weight = protein intake is most optimal. Double your body weight is an insane number.
Good luck reaching an elite level being a vegan bodybuilder. The guy is only 180 pounds he needs to put on another 80 100 to have a chance against top teir competition.
This guy on drugs and still very small. Talking about how much protein you need. Stupid vegan soy boi
One of the best I have hear from Rich Roll’s podcast….powerful!
Thank you for speaking up and out about plant-based living. More people are waking up to this. Thank you xx
Thank you! I just read up on that since you brought it up and it appears that the traditional American/Western diet now has us eating way too many Omega 6’s and not enough Omega 3s (like 20:1 ratio for some people). Mediterranean diets balance the Omega 3’s better..the Udo’s oil is a 3:1 ratio which is intended to boost the Omega 3s…and you’re right you can get it fine with just eating fats. I don’t eat fish though and the oil is the best (and safest) source for my(inevitably) unbalanced diet!
Hey thanks! I’ll have to work on something about that. Honestly pre and during ultra race nutrition is really an individual thing…something I’m still trying to figure out as well too! Generally I’d say during ultras of 50k to 100km (what I’ve actually done) you need at least 200 calories/hr. mainly carb sources but depending on the weather also a little salt. Hydration is another big issue. I still do carboload 3 days out…everyone’s stomach is a little different though.
Cilantro had A LOT OF IRON! Put it in your tacos or guacamole!:) Or tortilla soup ��❤
No one is saying 2-3g per LBS the recommendation is 1g per lbs
what a total bullshitter his gains are obviously through all the steroids he takes
No you are lieing you are a vegan steroids junkie and you can’t build muscle on sugar it’s impossible the only gains you get for being a vegan body builder is becoming fat from the seven hundred grams + of sugar a day yes seven hundred + and 8 times the amount of salt in one vegan meal.
The only time Keto is useful is to allow the body to enter the ketogenic state to create new stem cells and regenerate the body. Fasting is the best way, but the most difficult. Keto is a means to regenerate without giving up food, in a way
Many think that this man takes roids, but they don’t know anything about him, how he works hard, what does he eat exactly everyday, how many times he rest….
Before judging u should look at yourself first and if u wanna know his life, go see him and you will see.
Haters will always hate what you do because they can’t do what you do ����
“In a nutshell I am built out of cheese and peanut butter” I don’t think I ever heard a sentence in my life that I could relate to more than that one.
Wait who’s saying 360 grams of protein for a 180 pound individual?
I would like to hear the answer on this too… Also maybe a comment about caffeine supplementation to decrease perceived exertion and prolong CHO stores
I think that when doing elevation training you have to watch your iron more closely. It takes longer to recover and the body demands new red blood cells more (which it needs iron to do). Stress fractures are a whole different story but then again people can also check their Vitamin D, running form, other aspects of diet and of course their running training!
HAHA…..great video!!! I loved the Starbucks special guest star!! That was awesome! Good stuff!
Too bad he is a lying piece of shit who claims “full natty” status and thinks people are stupid and ignorant.
hey thanks!
I should also mention that the timing of when you eat is important also. For example, most know that within 15 minutes after finishing a long run/ hard workout you want to eat some carbs and protein. Could be something like a PB and J sandwich and a banana. Not into the whole chocolate milk craze so much. Also some vitamins/nutrients can “cancel each other out”: calcium and iron for example.
I usually eat quite a bit of pasta, breads and even pancakes.I prob should eat more rice!
…your form while still wearing shoes. your feet need to be able to feel the ground to adjust for injury free running. you can get hurt if you run too much barefoot too quick. so you’re gonna want to do NO MORE than ONE mile per day for a MONTH barefoot, then no more than TWO miles a day for the next month, likely even less than that. your body will adjust very quickly this way and you will be injury free very soon. i’ve been barefoot for 9 months and i run 6-7 miles a day now with zero pain.
Take Sage’s advice with a grain of salt and a Starbucks. Nice video!
What I do the day before I donate blood: I eat about half a pound of raisins, and wash it down with some kind of citrus juice to make the iron more bio-available.
Also, tiger nuts have as much iron as red meat.
Sage, you are the man!!! Well done, informative video. Also, your trail run videos inspired me to hit trails in CO this week so fun:)
I’m a 21 y/o distance runner (1 full, 9 halfs, etc) & I started a veganism experiment a few wks ago. I haven’t been 100% strict, but cutting cheese & eggs has been a big change. Two questions.. 1) what ratio of carb/fat/protein do you eat? And 2) (female runner Q) what are the best foods to eat together to optimize iron absorption?
Thanks for the feedback!
I haven’t converted to veganism yet but removing meat and processed foods from my diet has really been good for my health. I guess you can say I’m a vegetarian. I lost my belly and about 30lbs. Lowered cholesterol to normal levels, normal blood pressure, etc.
It’s just a little expensive to eat healthy but it’s worth it. Whole Food, Amazon Trader Joe’s and Juhub are great options to find good deals but I prefer http://www.juhub.com though. I discovered a lot of unknown but good brands there. Seriously, eat healthy while young. Don’t dealt with the drama that come when you’re older.
When a typical bodybuilder takes calcium, fish oil and other vitamins, creatine, pre workout, fat burners, protein powders, steroids: �� “wow, they’re an inspiration”
When a vegan bodybuilder takes those things: �� “that doesn’t count, you can’t say you built muscle vegan, you’re lying”
Great video mate, what is your favourite post workout meal? ��⛓
little caffiene can usually help (as long as it isn’t really hot and it doesn’t upset your stomach). also depends if you’re a big coffee drinker. If finishing time is going to be over 2 hours a gel or two might come in handy but you should have enough glycogen for 15-20 miles of running (unless this race is at altitude and is a net uphill!)
CAUTION ON THE IRON ALWAYS CHECK YOUR BLOOD WORK & NEVER TAKE TOO MUCH IRON JUST GET BLOOD WORK AND GO FROM THERE
This dudes weighs 180 pounds? Gtfoh is he talking total or just muscle weight?
“I recommend this guide:
phip.best/vegan/0G8
So grateful it exists in 2020.”
I’m 15 years old and my 5k time isn’t very impressive (21:57) coming in to track season I fid myself wanting more and more to run a marathon. Could you offer any advice on how to step up my training? And just curious when as the last 5k you ran?
it does take a while for the skin to toughen on your feet, but believe me man, zero-drop shoes seem like the answer, but they are worse than big puffy shoes if your form isn’t correct. the only way to fix the problem (which is form) is to go completely barefoot. you will have to bring the mileage down, but it’s either that or keep running in pain.
I talked to my coach about it today and she said absolutely not:/ she did however day that after next xc season in between track I could do a half marathon because that would give my body enough time to heal. Thanks for the advice dude I look up to you and I think it’s cool you took time out of your day to respond have a nice day:)
You mean: ‘How a vegan idiot bodybuilder slowly starves his body’.
Hey man, you gotta ditch the shoes altogether. I’m 21 and I had messed up knees for two years when I started increasing mileage after high school. Can’t tell you the number of MRI’s i had cus i couldn’t run without pain. i wore the knee strap, a knee brace, took time off, and every time i started running again i couldn’t go more than 2-3 miles without pain. then i realized i was just landing completely on my heel. of course the form is your problem, but i would highly suggest NOT trying to fix..
BASICALLY HE EATS VEGAN DIANABOL AND IS GAY FOR PAY… AND GETS HIS ASSCHEEKS CLAPPED WHEN DIABETIC BLACK MEN OUT OF JAIL RUN A TRAIN ON HIS ASS
Sage, do you think it’s more convenient for endurance athletes to consume more iron when training @ higher elevation? I’ve heard that not consuming enough iron during altitude training can lead to anemia or iron deficiency which can lead to stress fractures and a huge drop in performance/training workload.
Thanks for the advice!
It’s funny how none of these “vegan” bodybuilders release their diet plan and their macro nutrient intake, meal timing, and workout routine.
Many of these “vegan” bodybuilders built their frame on meat, gulp down tons of supplements and used steroids.
SAGE!!!!! I can’t believe you’re a vegetarian runner!!!! ME TOO!!!!!!! Virtual high five!
@Beanjigger….all depends how was of a race you plan on running. For a half….you carbo load 1 day before or two days…wake up early have a good breakfast and you should be fine to complete your half. You just have to drink some gaterade or powerade during the race and water stops. If you plan to race fast sub 1:20 then you may want to take a gu at mile 6 or so.
I got the 5000IU Vit D recommendation from Dr Mercola’s website, which many would argue is a questionable medical source, so take it with a grain of salt:) But even mainstream research shows that the risk of a Vitamin D overdose is low most people are in fact deficient. So I’d rather err on the high side, especially during the winter.
Here’s Dr Mercola’s take on the subject, FWIW: bit.ly\yuKI1I
All you pussies need to shut the fuck up. We are evolving and being wise. You don’t need to kill animals and make animal cruelty industry billions. Use your brain!
I have been vegan bodybuilding for 4 years now and I love it. I look better and lift more.
My male roommate’s iron is 183 on the scale 50-180. We’ll have him drink little bit less soy milk from now on.
That guy did not get there as a vegan, he is on steroids, nonsense this guy will not stay vegan, that is a fact.
I’d have to say lentils for me all the way!!! Best ever and I love eating them for breakfast too!!
if he’s a vegan body builder with such muscularity, is it safe to conclude that he uses steroids? Because is it not a fact that plant protein is incomplete and muscles need animal protein?
hey, you’re still growing physically and as a runner you’ll get faster at 5k with age. The marathon is fun, but I’d try to wait until you have some more mileage under your belt (I didn’t run a marathon until I was 21). Running more miles each week (a little at a time so you don’t get injured!) is the first way to step up your training…they don’t have to be fast miles either. Last 5k I ran was in college track in 2009.
Thanks for helping burst the proteïn bubble.
You don’t limit fats though? Isn’t proportion a primary factor in nutrition?
You still promote red meat as a great iron source. But it isn’t working for your trainingmates(and millions of other people).People just eat undereat major league on fruits and vegetables. That’s my opinion. but than again: I’m not a pro athlete like you are. ^^
Great vid, as always. If i may add, I find vitamin c also very important. Basically as anti-oxidant and great immune system booster. Especially in the 1000mg Ester-C form, providing gradual release around the clock. I found vitamin C has reduced the probability of catching a winter cold by, I would say, 90%. Also very helpful in absorbing iron, as you mention.
Hey thanks! I actually don’t count calories or keep track of my carb/fat/protein ratio (I never limit healthy fats). It’s probably about 70% carbs, 15% protein and 15% fat if I had to guess. 2. for iron absorption vitamin C is good whereas calcium, caffeine and alcohol are bad. Best to get your iron levels checked first by a doctor.
Good stuff. The “complimentary protein” idea has been debunked. That’s what they taught me in school, but research has since disproved this. More and more foods are being found to possess a complete amino acid profile, and we’re good to go as long as we consume enough calories from (ideally) a variety of plant foods. Also, much research has shown that the “heme/non-heme” issue is unproblematic for vegans. Aside from browsing for scientific literature, I suggest the work of Dr. Neal Barnard and the Physicians Committee for Responsible Medicine.
Beans and cooked greens have always been strengthening for me. I also have been soaking nuts before eating to increase bioavailability.
in the 1990’s, the strongest guy in the world ate a 100% bean diet for protein, lots of red beans, he was 330-350 lbs lean.
1:59 lmfao how u measure in pounds but your protein intake in grams.. dam imperial ass system
Not many licenced nutritional experts are knowledgeable on this subject. A person is more likely to get bad information like be sure,and eat enough red meat. That is what our doctor told our daughter. He didn’t understand the harms of Heme iron.
3 decent sized rump steaks cooked medium rare is my preferred choice for iron.
Do you think you can overload on iron by just eating iron naturally? ie spinach?
Just had a full panel done and I am deficient in iron. Time to KALE UP!!!
Great video. It would have been alright if it was longer:)
I understood almost everything in the video, but I was wondering what do you absorbe before and after a workout or a race.
Also… are pasta and rice your main sources for carbloading?
Vegan, keto, carnivore or any kind of diet makes no difference.
What stimulates muscle growth is smart/hard training and for a result like his,STEROIDS.
He’s definitely done both.
What about the heme added to Beyond Meat products? Is there a cancer risk?
Terrible. You’re on steroids that’s the only thing that matters here. Fake is what you are.
Does Nimai work out in the gym only or does he do cycling also?
So what does he eat to not have to eat meat I want to know man?I’m still watching maybe he’ll tell us instead of beating around the bush
i don’t go by kgs but i go by pounds. But all i know is that I take 150gm of protein. LOL classic american talk.
Forget boring and expensive supplements, eat whole foods vegan and you can’t go wrong. Throw in some vegan junk food every so often and you’ve got bliss with no animals being harmed either, win win =)
If you have Menorrhagia or excessive blood loss from a period. It is likely that you will have a tendency towards anemia regardless of how perfectly your diet is managed.
I love this. He’s talking about things which are backed in the literature of nutrition and metabolism.
I used to have insomnia last months after being vegan for a year, but I’m glad I did cuz this teaches me what useful vitamins r in my food, I love black honey, broccoli and lentils so much, thank you so much ��������✨����
The problem is people like me came here to watch this video to see if it was possible to build a good physique while being vegan WITHOUT steroids.i have no problem with this guy using roids but now I don’t know if his muscle are just because of the steroids or not
Roids. Plain and simple. Even meat eating bodybuilders use them. Just stop saying it’s your fucking diet!
gorillas, buffalo’s, bulls and horses eat a grass leaf diet and they are 500lbs 2500+lbs ripped with huge cocks!!!!
not from spinach (or probably any other Non-heme iron, plant-based source). Some people who have Hemochromatosis (iron storage disease) can get an overload of iron quickly though but usually it would be from the build-up of iron from vitamins, supplements and (maybe meat or heme-iron sources…not sure about that last part though)
Great timing. Just got home from the doctors and I’m anemic ��