All you need to know about supplements


At Rapid Results Australia Personal Training, we understand the importance of supplements in achieving your fitness goals. Whether you're looking to enhance your energy levels, support muscle recovery, or boost overall wellness, supplements can play a key role in your journey to a healthier lifestyle.

Our team of experts is dedicated to providing you with all the essential information you need to make informed decisions about the supplements that are right for you. We believe in the power of knowledge and the positive impact it can have on your fitness journey.


The Connection Between Supplements and Natural Foods

One of the most common questions our clients have is about the relationship between supplements and natural foods. We believe in a holistic approach to nutrition, where supplements complement a balanced diet rather than replace it. Our goal is to help you understand how supplements can work in harmony with natural foods to support your fitness goals.


Are supplements necessary if I eat a healthy diet?

While a healthy diet is essential, certain supplements can provide additional support to help you reach your fitness goals. Our team can guide you in understanding which supplements may be beneficial for your specific needs.

How do I know which supplements are right for me?

Choosing the right supplements can be overwhelming, but we're here to simplify the process for you. We offer personalized guidance to help you select supplements that align with your health and fitness goals.

Ready to learn more about supplements?

Vegan bodybuilding information

 

This guide will explain using natural, plant-based products to increase muscle gains.

 

Can vegans gain enough muscle for bodybuilding?

 

The answer is a big YES. The truth is, the more informed you are about the right nutrition and supplements you need to build muscle as a vegan successfully, the more successful you’ll be.

The essential vegan supplements—such as BCAAs, creatine, omega-3s, vitamin B12, and iron—will boost your workouts and recovery.

We'll also dive into supplements for overall vegan fitness and bodybuilding nutrition to keep you feeling energized and healthy. You'll quickly sculpt that plant-powered physique with the right vegan supplements in your arsenal.

 

Understanding Vegan Bodybuilding

If you aim to be a successful vegan bodybuilder, the first step is understanding what vegan bodybuilding is, what challenges you may face—and how to overcome them. Vegan bodybuilding involves building muscle and strength while adhering to a plant-based diet devoid of animal products.

Contrary to popular belief, plant-based diets CAN give your muscles the bodybuilding fuel they need to succeed. However, you must pay close attention to your macronutrient intake and incorporate supplements to fill potential nutritional gaps.

Great nutrition is essential for vegan bodybuilders. But it can be tricky if the plant-based foods you choose to eat do not provide what your body requires on this journey. In addition to maintaining a healthy diet and working out, vegan bodybuilders often use supplements to meet their nutritional needs.

Before we discuss the essential nutrients, your body needs to build muscle and function properly, it’s important to lay out the foundations of bodybuilding while following a vegan diet.

 

Principles Of Bodybuilding While Following A Vegan Diet

Following the principles of bodybuilding while following a vegan diet involves focusing on key aspects such as nutrition, training, supplementation, rest, and recovery.

 

Nutrition

Just like traditional bodybuilding, nutrition is a cornerstone of vegan bodybuilding. But, instead of relying on animal products for protein, vegans get their protein from plant-based sources like...

 

Beans

Lentils

Tofu

Tempeh

Seitan

Quinoa

Nuts

Seeds

Amaranth

Teff

Those who follow a vegan diet also consume plenty of fruits and vegetables rich in vitamins, minerals, and antioxidants.

Getting enough protein is crucial for muscle repair and growth, so vegan bodybuilders may also use protein supplements made from pea protein, rice protein, hemp protein, or blends of plant-based sources.

Vegan bodybuilders often plan their meals strategically to meet their nutritional needs. This might involve prepping meals in advance, including various plant-based foods, and adjusting portion sizes based on their training goals.

 

Macronutrient Balance

Vegan bodybuilders pay attention to their macronutrient intake, balancing carbohydrates, protein, and fats to fuel their workouts and support muscle growth.

Carbohydrates (whole grains, legumes, starchy vegetables) provide energy for training, protein supports muscle repair and growth, and healthy fats are essential for hormone production and overall health.

 

Supplementation

In addition to protein supplements, vegan bodybuilders may also use other supplements like creatine, BCAAs (branched-chain amino acids), and vitamin B12, which can be challenging to obtain in sufficient amounts from plant-based sources alone.

 

Essential Supplements For Vegan Bodybuilders

Numerous vegan supplements are available on the market, offering options for budding bodybuilders looking to increase their nutrient intake while following a plant-based diet.

Depending on individual needs, goals and health status, the recommended intake of each supplement can vary. Before starting any new supplement regime, it is important to consult a healthcare professional for advice tailored to your needs.

 

Vegan Protein Supplements

Some vegan bodybuilders use protein supplements like rice, peas, hemp, or soy protein powders to get their protein fill.

 

The Main Differences Between Vegan Protein and Whey Protein

While vegan protein powder is made from plant-based sources, whey protein derives from milk during cheese-making.

While many plant-based proteins aren’t considered "complete" proteins alone, whey protein is a complete protein containing all nine essential amino acids necessary for protein synthesis and muscle repair.

Some people find vegan protein supplements easier to digest compared to whey protein—especially those with lactose intolerance or dairy allergies.

Vegan protein supplements often contain fibre, vitamins, minerals, and antioxidants from plant-based ingredients. But whey protein typically has a higher protein content per serving than most vegan protein supplements.

Plant-based protein supplements are generally more sustainable and environmentally friendly than animal-based protein sources like whey protein.

BCAAs (Branched-Chain Amino Acids)

BCCA powder

BCAAs, including leucine, isoleucine, and valine, significantly promote muscle protein synthesis and reduce muscle breakdown.

 

Vegan bodybuilders can benefit from supplementing with BCAAs to support their training performance and muscle recovery.

 

Creatine

Creatine powder

Creatine is a popular supplement among bodybuilders, widely recognized for enhancing strength, power, and muscle mass.

While creatine is naturally found in animal products, vegan-friendly creatine supplements derived from non-animal sources provide vegan bodybuilders with an effective means of increasing their creatine stores.

 

Omega-3 Fatty Acids

Essential for overall health and inflammation regulation, omega-3 fatty acids are typically obtained from fish oil.

Vegan bodybuilders can meet their omega-3 needs by consuming algae-based supplements, which provide an excellent plant-based source of these beneficial fatty acids. Alternatively, vegans can eat more ALA-rich foods like flax, chia, and walnuts. Omega-3 is essential for great heart, eye, brain and joint health.

 

Vitamins And Minerals

Vegan bodybuilder taking vitamins

As a vegan bodybuilder, you'll want to monitor these essential vitamins and nutrients to ensure you're fueling your gains without missing out on the key nutrients you need to succeed.

 

Here’s a list of vitamins and minerals for tip-top health…

 

  • Vitamin B12

Given that vitamin B12 is primarily found in animal products, vegans must actively seek out fortified foods or supplements to prevent deficiency.

Vitamin B12 plays a vital role in red blood cell formation, neurological function, protein metabolism and nervous system health, making it crucial for optimal athletic performance.

Recommended intake: 2 to 100 mcg per day or 2,000 mcg weekly to prevent deficiency

  • Vitamin D

Supports calcium absorption, immune function, mood, and muscle recovery.

Few natural food sources, so you may need to supplement with vitamin D2 or D3.

Recommended intake: 1,000 to 2,000 IU per day.

  • Iron

While iron is readily available in plant-based sources such as lentils, chickpeas, and spinach, the non-heme iron found in these foods is not as easily absorbed as heme iron from animal products.

Vegan bodybuilders should consider incorporating iron supplements, especially if they have increased iron needs due to intense training.

  • Calcium

Most vegans don't get enough calcium from diet alone for bone, teeth, muscle, and heart health.

Supplementation may be necessary to ensure adequate intake.

  • Zinc

Vegans may need 1.5 times the recommended daily amount of zinc due to lower absorption from plant foods.

Techniques like soaking can help maximize zinc absorption.

Vegan athletes often fall short on zinc intake.

  • Iodine

Vegans can struggle with iodine deficiency, which can impact thyroid function and metabolism.

Supplement with iodine or regularly consume seaweed to meet their iodine needs.

By choosing the right vegan foods and dishing out generous portions, you can replenish your body with enough nutrients to help you build muscle. Supplements will help you fill in any nutritional gaps while getting the epic gains you deserve. When choosing supplements, selecting products from reputable brands that undergo third-party testing for quality, purity, and potency is important.

 

The Importance of Choosing the Right Exercises

In addition to proper nutrition, vegan bodybuilders can benefit from a well-rounded workout with strength and resistance training to build muscle mass.

This could involve weightlifting, bodyweight exercises, or other forms of strength training targeting different major muscle groups. Here are some of the best exercises you can add to your vegan bodybuilder workout…

  • Compound exercises: Squats, deadlifts, bench press, pull-ups, or chin-ups.
  • Isolation exercises: Leg press, lunges, dumbbell rows, dumbbell lateral exercises and triceps dips.
  • Core exercises: Planks, Russian twists and hanging leg raises.
  • Cardiovascular exercises: Running, cycling, and rowing.
  • Functional exercises: Kettlebell swings, medicine ball slams, and box jump
  • Flexibility and mobility exercises: Yoga and foam rolling.

Remember: Getting enough rest and recovery are crucial for muscle growth and overall performance. Ensure you sleep well, manage stress levels, and weave rest days into your routine.

 

Tips On How to Add Supplements to Your Diet

Vegan diet

Adding vegan supplements to your diet can be done in several ways to ensure you meet your nutritional needs while following a plant-based lifestyle.

Here are a few tips on how to effectively level up your nutrient intake with the use of supplements…

 

  • Consult A Healthcare Professional

Before adding any supplements to your diet, it's essential to talk to a healthcare professional or registered dietitian to assess your nutritional needs and determine which supplements may be beneficial for you.

  • Identify Any Nutritional Gaps

Identify any potential nutrient gaps in your diet by assessing your intake of essential vitamins, minerals, and other nutrients.

As we previously mentioned, nutrients that may be lacking in a vegan diet include vitamin B12, vitamin D, omega-3 fatty acids, iron, calcium, zinc, and iodine.

 

  • Choose High-Quality Supplements

Select high-quality vegan supplements from reputable brands that have undergone third-party testing for purity, potency, and safety. Customer reviews can also help.

 

Look for supplements that are free from animal-derived ingredients and unnecessary additives.

 

  • Pick The Right Dosages

Determine the appropriate dosages for the supplements you plan to take based on your individual needs, age, sex, health status, and dietary habits. Avoid exceeding recommended dosages unless advised by a healthcare professional.

 

  • Be Strategic

Incorporate supplements strategically into your daily routine based on your specific nutrient needs.

Consider factors such as meal timing, nutrient absorption, and interactions with other supplements or medications.

 

  • Combine Supplements with Food

Take supplements with food whenever possible, as this can enhance nutrient absorption and reduce the risk of gastrointestinal discomfort.

 

Some nutrients are better absorbed when consumed with dietary fats or certain foods.

  • Stay Consistent

Consistency is key when it comes to supplementing nutrients that may be lacking in your diet.

Make taking supplements part of your daily routine to ensure you consistently get the recommended nutrients.

 

  • Continue Eating a Balanced Vegan Bodybuilding Diet

Remember that supplements are meant to complement, not replace, a balanced diet rich in whole plant foods. Focus on consuming various nutrient-dense fruits, vegetables, whole grains, legumes, nuts, and seeds to support overall health and well-being.

 

Enjoy the journey and train hard… DAZ