Strongly recommended supplements for insane gains for vegetarians
If I had penny for every time I heard someone say “Building
muscle is impossible without meat”, I would no doubt be a millionaire by now!
Before I could go on any further, let me clear the tension in the air. That
statement is complete farce. I’ve been an ectomorph majority of my life and I was
always told and led to believe that I could never actually gain any mass
without feeding on dead animals, but then I started investigating, it was too
absurd for me to comprehend
that vegetarians can never sport on a good body.
I agree that it took me some time to understand my body and
how it works and it’s requirement, initially I added extra meals to my diet
(Oats/Wheat bread sandwiches/Quinoa etc.), 3 meals a day slowly turned to 5
meals a day. Consumed all the naturally driven protein rich products known to
vegans and I could clearly notice changes. But unfortunately my dream was short
lived as I couldn’t discern any significant progress after a 1 year mark and it
was almost like my body stopped growing. Working 10 hours a day didn’t help or
let me accommodate more time for an extra meal or extra hours of workout. That was until I found my way to the world of
SUPPLEMENTS.
Regrettably, most people from the place where I come from
(India) have a pre-conceived notion that “All supplements are drugs and would severely
affect your health if used” which is sad as it has a plethora of benefits if
properly used. That said most of the supplements out there contains meat/egg
which is a huge red signal for vegetarians like me, I’ve scrutinised and have
done some extensive research on supplements which can be consumed by
Vegetarians with fear.
(1) Whey Protein
I could easily claim that Whey protein would be the most common
and most consumed suppliant by body builders all around the world. If you don’t
already have this in your diet, I would strongly recommend this to everybody
from beginners to advanced body builders. Whey protein is one of the two
proteins found in milk, with the other being Casein Protein. When a coagulant
(usually renin) is added to milk, the curds and whey separate. Whey protein is
the water-soluble part of milk. The absorption rate of Whey is super-fast,
which means it also increases muscle protein synthesis used to break a fasted
state. Whey protein is the collection of globular proteins isolated from whey.
Note: - Whey in its
purest form is vegetarian, you need to ensure that you are buying 100% Whey
Isolate as some brands sell their products with the tag “Whey”, but include
animal products. Always check the Ingredients label.
Best time to consume: - Within first hour post work out.
Ideal consumption: - 1 – 1 ½ scoop.
Best time to consume: - Within first hour post work out.
Ideal consumption: - 1 – 1 ½ scoop.
The below are the best vegetarian Whey protein supplement
products.
(2) Creatine
Probably the most scrutinized product due to its shocking results, you’ll be pumping heavy iron and increased rep ranges once you’ve consumed this bae. Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of adenosine triphosphate (ATP). So basically these are like pocket batteries with 0 calories, but bursting with energy once taken, you may compare this to “Senzu beans”. For all Non-Dragon ball Z fans. Please Google
Note: - Creatine
doesn’t gel well with water; you’ll only end up drinking clumps of creatine. So
try blending it with Whey or Gatorade or any fruit juice apart from Orange
juice. Also consume a minimum of 3-4 Liters of waters to avoid protein concentration.
Best time to consume:
- Within first hour post work out. (Loading phase – I would suggest 5 grams
pre-workout as well)
Ideal consumption: - 5 grams a day.
Ideal consumption: - 5 grams a day.
The below are the best vegetarian Creatine supplement
products.
(3) BCAA
BCAA or Branched-chain amino acids an amino acid having
aliphatic side-chains with a branch (a central carbon atom bound to three or
more carbon atoms). Among the protein genic amino acids, there are three BCAAs:
Lucien, isoleucine and valine Non-protein genic BCAAs include 2-aminoisobutyric
acid. BCAA basically stimulate protein synthesis, .and might do so to a greater
extent than a normal protein on it which is a huge plus point in bulking up.
Note: - I would
personally suggest that you take in BCAA supplementation if you are not already
meeting your daily requirement of protein including Whey.
Protein calculation to understand if you need BCAA:
Your weight * 1.4. i.e. 60 Kgs (Your weight) * 1.4 = 84 gms
Your weight * 1.4. i.e. 60 Kgs (Your weight) * 1.4 = 84 gms
Best time to consume:
- During workouts. (Also can include as a pre-workout shake)
Ideal consumption:
- Can be taken in 5g dosages, 2-4 times daily
The below are the best vegetarian BCAA supplement products.
(4)
Glutamine
Glutamine is non-essential and conditionally essential in
humans, but plays an important role metabolism of protein, increasing cell
volume and anti-catabolism. Glutamine also helps in increasing your ability to
secrete Human Growth Hormone, which in turn helps to metabolize body fat and facilitates
new muscle growth. The major notable benefit is that, Glutamine’s anti-catabolism
ability prevents the breakdown of your muscles.
Note: - Though very
helpful, make sure you consume as per the recommended consumption level as
Taking excessive amounts of Glutamine may lead to upset stomachs.
Best time to consume:
- Works well both pre and post work out.
Ideal consumption:
- Can be taken in 5g dosages, 2-3 times daily
The below are the best vegetarian Glutamine supplement products.
(5) Multivitamin
Every human body requires a wide and complex variety of
vitamins and nutrients to perform in its optimal level and unfortunately keeping
track and consuming sufficient amount of these components can be quiet tedious,
that’s where Multivitamin takes center stage. Multivitamin helps cover up the overall
vitamin/nutrient deficit content in your body. It takes care of the overall
need of your body’s daily requirement of Vitamins and minerals.
Note: - Heads up,
most Multivitamins leave behind an unpleasant taste in your mouth, but
trust me – it’s worth it when you see all those insane gains.
Best time to consume: - After your breakfast meal.
Best time to consume: - After your breakfast meal.
Ideal consumption:
- One capsule a day.
The below are the best vegetarian Multivitamin supplement products
Famous Celebrity shredded Body builders on a Vegetarian diet:
Brad Pitt,
Brad Pitt,
