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.
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
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 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 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 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
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 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
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 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
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 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 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 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.