The popularity of vegetarian and especially vegan diets seems to be growing successively. Vegetarian and vegan diets may be suitable for active people and even high-performance athletes, but their arrangement and balance is a task requiring appropriate knowledge. Exclusion diets should not be used intuitively because they can lead to serious shortages. The problem will be further aggravated by intense physical activity! A properly selected supplementation will help you balance your vegetarian or vegan diet.
Its main source are animal products: fish, poultry, eggs, as well as milk and cheese. Vitamin B12 plays a key role in the proper functioning of cognitive processes. Its deficiency may result in anemia (involved in the production of red blood cells), imbalances, problems with concentration and memory. It is worth considering supplementation with B-complex products, because deficits can also occur with other vitamins from this group (e.g. B3-niacin, B6). Group B vitamins play a key role in energy processes and are indispensable for every intensively exercising person.
Vitamin A sources are mainly animal fats. It is a very important addition to vege supplementation. A very strong antioxidant, it has an impact on a number of cognitive processes, but also on skin and bone health.
The source of Vitamin D are mainly meat products. In part, it can be synthesized by the body (a necessary condition is adequate exposure to sunlight). Given the climate, supplementation is particularly recommended during the winter. Vitamin D is responsible for the health of our bones and muscles also immunity and hormonal balance. Its deficiency is very common among vegans and vegetarians. It is worth considering its supplementation with vitamin k2 / k2mk7 because they show synergistic properties.
The main source of zinc is meat, fish and shellfish. Zinc is necessary for the proper functioning of the endocrine system. It is one of the basic components of testosterone boosters and supplements that improve sleep quality.
Zinc Tablets £6
The main source of calcium is dairy. In the case of diets excluding this group of products, additional supplementation is highly recommended. Adequate calcium intake is necessary for bone, tooth health but also for cartilage or nails.
Adequately high protein supply is often a problem even for people not following exclusion diets. By rejecting animal products, the problem is further aggravated. Pea protein is a very good alternative to whey, a full-value protein with a great aminogram. We can also distinguish here proteins based on organic peas.
Simple, exogenous, branched chain amino acids – to make up for deficiencies, useful both as a dietary supplement and as a training supplement. When choosing simple amino acids, choose a product based, for example, on whey, not beef protein or chicken protein. Avoid capsules (gelatin!), Look for the tablet or powder version.
Plant products (including nuts, seeds) are usually rich in omega-6 and omega-9 fatty acids. A properly selected dose of a supplement containing Omega 3 will allow you to maintain the right balance between individual Omega groups. Omega 3 is directly correlated with cardiovascular health, immunity and proper functioning of the endocrine system.
Creatine is a fundamental supplement in strength and endurance sports. Occurs mainly in red meat. In addition to improving physical capabilities, its appropriate level (stored in the form of phosphocreatine) is necessary for the proper functioning of cognitive processes.