Ua cov nqaij tsis muaj Tsiaj Protein
Feem ntau, lub zeem muag ntawm tus cev nqaij daim tawv yog ib qho kev loj ntawm cov txiv neej loj (thiab cov poj niam) noj khoom qis loj ntawm cov protein nyob hauv cov duab ntawm nqaij qaib, whey milkshakes, thiab ib lub kaum os qe dawb. Tab sis tam sim no, tej yam hloov. Vegan bodybuilders ua lawv tus kheej paub thiab muaj kev sim zoo. Vegans tsis noj cov tsiaj txhu ntawm cov tsis muaj nqaij, tsis muaj nqaij qaib, ntses, qe, lossis khoom noj siv mis.
Tsis muaj kiag li. Qhov no yog qhov txawv ntawm lawv cov 'vegetarians' lossis lacto-vegetarians uas noj tau mis, cheese, qe, yogurt, thiab lwm yam.
Tseem ceeb Macro thiab Micro-Vitamins
Vegans xaiv noj lawv txoj kev vim kev noj qab haus huv, los yog kev coj ntawm kev tua cov tsiaj, lossis txawm tias lawv ntseeg tias noj vegan tiv thaiv ib puag ncig ntawm tej kev. Xijpeem vim li cas, qhov no yog qhov kev coj noj coj ua nyuaj. Vegans xav tau kom lawv tau cov kev pabcuam tseem ceeb xws li vitamin B12 , uas tsis muaj zaub mov hauv cov zaubmov noj zaub mov, tshwj tsis yog cov khoom noj tau ntxiv. Lwm yam tseem ceeb ntawm cov khoom noj uas tsis muaj vegan yog cov roj omega-3, zinc, thiab hlau. Txawm li ntawd, nrog kev tu me ntsis, cov vegans feem ntau zoo li tsis muaj teebmeem noj zaub mov zoo. Muaj ntau lub ntiaj teb ua yeej ncaws pob tau vegans thaum lub sijhawm sib tw nrog Carl Lewis (sprinter) thiab Dave Scott (triathlon). Scott Jurek yog ib qho ultra-marathoner uas ua raws li ib qho kev noj haus vegan thiab txawm tias Mike Tyson, yav tas los lub ntiaj teb hnyav hnyav boxing zoo li yuav vegan hnub no.
Lub tswv yim hais tias koj xav tau ntau ntau cov nqaij kom loj, muaj zog los yog muaj hwjchim meej meej.
Protein
Txawm li ntawd los, nws yog ib yam uas yog vegan ib tug neeg ncaws pob, tab sis kuj yog lwm tus los ua ib tug cev nqaij daim tawv vegan. Robert Cheeke yog ib qho zoo tshaj plaws uas paub txog vegan bodybuilders, tab sis muaj ntau txaus rau lwm tus. Tau txais cov khoom noj muaj protein zoo txaus tsis yog qhov teeb meem rau cov vegan bodybuilders.
Nyob rau hauv tsab xov xwm tsis ntev los no txog protein ntau cov tshuaj , koj yuav pom tias cov kua protein yog zoo sib luag rau cov tsiaj muaj protein thiab muaj tag nrho cov tseem ceeb amino acids. Txawm li cas los xij, creatine, muaj protein ntau hauv cov nqaij tsiaj tej zaum yuav tsis muaj vegan noj, thiab supplementation yuav pab tau rau vegan bodybuilders. Creatine yog ib qho thiab ntau lub zog, thiab txawm hais tias tsis yog ib qho tseem ceeb, yuav pab tsim cov leeg thaum siv tau ntxiv los ntawm vegans thiab cov neeg tsis muaj vegans.
Tswvyim
Noj kom txaus. Cov neeg Vegans yuav tsum tau xyuas kom lawv noj tag nrho cov calorie ntau txaus kom muaj roj leeg kev loj hlob thiab rov qab los ntawm kev cob qhia. Vim tias cov khoom noj muaj roj ntau hauv cov roj, uas yuav ua tau muag (inhibit qab los), protein thiab carbohydrate hmoov tshuaj yuav tsum muaj. Tsis txhob ua "nyoos" vegan. Koj yuav pom tias nws yuav luag tsis yooj yim zog kom tau txais lub zog thiab anabolic los ntawm kev noj haus li no. Vegan noj haus yuav tsum yog qhov chaw saum toj no 20% rog los ntawm calories.
Tshuaj
Saib xyuas kom tsawg ntawm B12, zinc, hlau, thiab omega-3. Cov kev pabcuam no yog qhov tseem ceeb rau kev noj qab haus huv thiab tej zaum yuav tsis muaj vegan tsis ua khoom noj. Xyuas kom koj tau txais nyiaj txaus. Saib xyuas cov ntawv cim khoom noj, xav tau qhov ntxiv yog tias tsim nyog. Xav txog ib tug creatine supplement.
Creatine feem ntau yog kev nyab xeeb thiab tsis yog txwv ntxiv. Creatine yuav txawm ua tau zoo dua hauv vegans dua cov tsis muaj vegans. Hauv cov tshuaj protein, txawm yog cov kua qaub yog ua kom tiav cov protein, sim cov khoom noj tsis muaj protein ntau thiab cov tshuaj rau ntau yam. Txawm hais tias muaj pov thawj me ntsis tias cov kua zaub tsis muaj teeb meem, cov protein ntau yog ib lub tswv yim zoo. Saib kev txhuv los yog txiv ntseej proteins lossis lwm yam khoom siv.