vegan bodybuilding micronutrients

21.06.2015 15:36

 

Vegan Fitness Model Diet Plan Female

Meal plan diet vegan

bodybuilding diet meal plan

 

The importance of micronutrients in vegan muscle building

 
 
When it comes to the diet for a successful vegan muscle building,
 
are primarily the macro nutrients such as carbohydrates, proteins, and
 
Fats considered. But what role do the vegan bodybuilding
 
actually vitamins and minerals?
 
 
Minerals and vitamins are indeed without energy, but for some operations
 
in the body indispensable. So Vitamins help in the formation of important enzymes,
 
which act as a catalyst. Only with the help of various minerals
 
can the nutrients are recycled from the food at all.
 
In addition they play an important role when it comes to muscle contraction
 
and their regeneration goes. Who varied and wholesome
 
fed, rarely suffer from a deficiency.
 
 
 
Vitamins
 
Vitamin B1
 
Vitamin B1 is for the energy metabolism of nerve
 
and muscles needed. Physical exertion,
 
reduces the concentration in the blood.
 
A deficiency manifests itself in fatigue and lack of concentration.
 
Sources of vitamin B1 ►►► sunflower seeds, sesame seeds, soybeans, whole grains like z..B. Spelt wholemeal pasta
 
 
 
Vitamin B6
 
This vitamin has a very special meaning
 
for muscle building. Because it is considered a key vitamin
 
for protein metabolism. There is a lack of this vitamin,
 
If it comes to lower protein synthesis, muscle atrophy and muscle cramps.
 
Sources of vitamin B6 ►►► cabbage, green beans, potatoes Corn salad, lentils
 
 
 
Vitamin B12
 
Vitamin B12 provides for the construction of endogenous proteins.
 
Therefore, it is particularly important for building muscle.
 
Since it is produced only by microorganisms is one of
 
it to the critical nutrients of Veganers and should ever
 
are fed on demand via a dietary supplement.
 
Sources of vitamin B12 ►►► barley grass juice
 
 
 
Vitamin C
 
Vitamin C strengthens the Immunsytem and has a slight anabolic
 
Effect, but for building muscle is very small.
 
As a strenuous exercise but also stress the
 
Means body has a strong immune system is of great importance.
 
In addition, Vitamin C enhances the absorption of calcium and iron.
 
As an anti-oxidant, it helps the body in preventing free radicals.
 
Sources of vitamin C ►►► citrus fruits, black currants, cabbage, sauerkraut, red pepper, kiwi, acerola
 
 
 
Vitamin E
 
Vitamin E is also a potent anti-oxidant,
 
which as a radical scavenger prevents the formation of free radicals.
 
To this end, it is involved in the metabolism of carbohydrates and protein.
 
The Vitamin E is responsible for the healthy development of muscles.
 
Sources of vitamin E ►►► wheat germ oil, nuts, sunflower seeds, almonds, almond milk
 
 
 
Minerals
 
Chrome
 
Chromium ensures that more glucose from the
 
Blood is stored in the muscle cells,
 
rather than converted to fat.
 
It is involved in many metabolic processes.
 
Sources of chromium ►►► Brazil nuts, dates, pears, whole wheat flour, tomatoes, mushrooms
 
 
 
Iron
 
Iron is responsible for the production of red blood cells,
 
carry oxygen to our muscles.
 
Binds in the muscles less oxygen,
 
there is an increased formation of lactic acid,
 
Iron deficiency leads to fatigue and weakness,
 
and easing of Appettits.
 
This results in poor performance in training and overtraining.
 
In order to increase the absorption of iron from food,
 
should not together with iron-rich foods
 
Foods that contain oxalic acid consumed.
 
These include coffee, tea, as well as spinach and beetroot.
 
Sources of iron ►►► wholemeal bread, pumpkin seeds, amaranth, quinoa, lentils, pistachios, oatmeal
 
 
 
Potassium
 
Potash promotes the storage of
 
Carbohydrates in the muscles and liver.
 
For this purpose, it is responsible for the excitation of the muscle cells.
 
Only if potassium and water in the body are,
 
glycogen can be stored in the muscles,
 
causing the muscles look fuller.
 
Sources of potassium ►►► eggplant, pumpkin, banana, raspberry, Rharbarba, currants, carrots
 
 
Calcium
 
Calcium is the stimulus transmission of the nerves to the
 
Involved muscles and thus for muscle contraction
 
responsible. Without this stimulus transmission
 
no tightening of the muscle would be possible.
 
Sources of calcium ►►► kale, arugula, celery, cabbage, figs, bananas, poppy, amaranth, Brazil Nuts, Almonds
 
 
 
Copper
 
Kuper provides for the formation of the red
 
Blood cells and superoxide dismutase
 
(An important substance for fighting
 
free radicals produced during exercise)
 
Sources of copper ►►► whole grains, legumes, nuts
 
 
 
Magnesium
 
Magnesium works with calcium to
 
the transmission of impulses in the muscles, thus ensuring the
 
Muscle contraction. During the night it helps
 
on the distribution of important growth hormones.
 
Sources of magnesium ►►► whole grains, nuts, sunflower seeds, pumpkin seeds, cocoa
 
 
 
Selenium
 
Selenium supports the metabolism
 
and is one of the anti-oxidants. Thus helps
 
Selenium prevent the destruction of our cells.
 
Sources of selenium ►►► nuts, legumes
 
 
 
Zinc
 
Zinc is an important mineral for building muscle.
 
It is required for the production of enzymes,
 
which are used for protein synthesis.
 
To this end it supports the formation of growth factors
 
such as testosterone or IGF-1.
 
Sources of zinc ►►► whole grains, nuts, legumes, oats
 
 
 
Why are anti-oxidants so important also in terms of muscle building?
 
Anti-oxidants help fight free radicals,
 
or ensure that they can not arise.
 
If there is a heavy physical exertion,
 
such as. Ideal for training and also to lack of sleep,
 
shortened recovery time and stress,
 
have free radicals attack our cells major opportunities.
 
The muscle cells are damaged and our
 
Immune system is weakened,
 
so that the post-workout recovery slows.
 
Since the muscle but grows only in the resting phase,
 
the assembly is decelerated.
 
The most important free radical scavengers are the
 
Vitamins A, C, D, E and the trace element selenium.
 
Natural food additives such as pure acai powder from
 
Acai Berry or Acerola Vitamin C Powder from the
 
Acerola you find in our shop.
 
This can be quite uncomplicated every meal
 
as a cereal, yogurt shake or upgrade.
 

Acai Detox Powder                                    Acerola Vitamin C Powder

  


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