Supplements are
commonplace among bodybuilders because they can replace meals, enhance weight
gain, promote weight loss or improve performance. The most widely used are
vitamin supplements and protein powders. These are often sold as individual
products or combined as “stacks.”
Protein
Protein powders are often
used by vegan bodybuilders to create shakes. They are often consumed an hour or
so before and after workouts. There are also many protein bars on the market, suitable for
vegans. These are great for an easy snack, before and after workouts. The
following are currently the most well-known:
- Clif Builder Bars (20gprotein)
- Organic Food Bar – Protein Bar (22g protein)
- NuGo Organic (10g protein)
- Simply Raw Protein + Antioxidants Raw Superfood Bar (16.6g protein)
- SquareBar Organic Protein Bar (13g protein)
- Go Macro Macrobar
- The Health Food Guys Raw Protein Bar (16.1g protein)
- Probar Core (20g Protein)
Glutamine
This is an amino acid,
which is particularly good for vegan bodybuilders. It can be taken in a powder
or tablet form, dependent on your preferences and is great for aiding recovery.
It’s an essential for vegans because it also provides you with the protein
found in meats, which would be missing from your diet otherwise. It’s great for
assisting muscle growth, cell hydration, metabolism and growth. AllmaxNutrition Glutamine and Optimum Nutrition Glutamine are great glutamine
supplements suitable for vegans.
Amino Acids
Branched Chain Amino
Acids can help protect your muscles against the catabolic effects of dieting.
The supplements are specifically aimed at helping you maintain muscle mass,
even if you are leaning down everywhere else. Gen-Tec BCAA, Allmax NutritionAminocore and PVL Maxx Essentials BCAA are all popular supplements for amino
acids.
Creatine
Creatine is known for
helping with high intensity workouts, enhancing recovery times and improving
bone healing among other benefits. It’s particular popular for its improvement
in performance and muscle mass for vegetarian and vegan bodybuilders.
Iron
Iron
Iron supplements can also be extremely useful for vegans, as it is one of the
essential nutritional elements that is challenging to gain without eating meat.
Iron assists oxygen in travelling around the body – it’s a hemoglobin, and any deficiency
of this red blood cell will cause a dramatic reduction in athletic performance.
Country Life Easy Iron and Iron Complex are recommended by bodybuilders.
Vitamin B12
Also known as cobalamin,
vitamin B12 is not something the body produces naturally, so it needs to be
consumed via food or supplements. Bodybuilders need the vitamin because it’s an
essential element in the healthy development of cells and the body’s growth. VegLifeB12 Lozenges, Veganicity B12 and Pure Advantage B12 Spray are all suitable
brands for a bodybuilder following the vegan diet.
Carbohydrate
Carbohydrates are
essential for bodybuilding and sometimes it’s easier to ensure you get what is
needed via supplement use. Carbohydrate supplements come in powdered form and
either come as blends (which are useful for weight gain) and pure which make it
easier to manage your intake.
GENR8 Vitargo is a quick
release carbohydrate supplement suitable for vegans which gets its main source
of carbohydrates from maltodextrin. This is produced as a starch and digested
as glucose.
Essential Fatty Acids
Dietary fats are
essential for metabolism and good health. Deva Vegan Omega 3 DHA, O-Mega-Zen3
Liquid DHA and V-Pure Vegan DHA are essential fatty acid supplements designed
for vegan bodybuilders.
Glucosamine
Glucosamine
is primarily used to create chains of glycosaminoglycans which joints and
cartilage require to repair. Due to the intensive exercise, bodily damage can
sometimes occur, which is why bodybuilders like this supplement. Melrose (Aust)
and Veganicity Glucosamine and MSM are recommended vegan brands.