Estimated reading time: 6 mins
1. Future Whey: Vegan gains at a cost-effective price
Our Future Whey protein blend recognises the nutritional facts of life for vegans: their plant-derived protein options are simply lower in protein when compared to omnivores. And given muscle growth comes down to adequate levels of protein, specifically, 1.7 grams - 2.6 grams per kilogram of body weight per day, things can get difficult!
The other challenge vegans have is getting enough leucine. Here are three quick facts about leucine worth remembering:
It's one of the critical keys that unlock muscle protein synthesis (muscle growth and recovery)
It's one of the three branched-chain amino acids
Leucine concentration is LOWER in plant foods, meaning vegans need to ensure they get enough of it for optimal muscle growth and recovery.
And it's this third point that makes our Future Whey a critical supplement for a vegan: it contains enough leucine (and protein via pure amino acids) to ensure you get enough of what you need for muscle growth.
With a supplement like Future Whey, you'll never go without enough protein
1-2 servings of Future Whey can go a long whey (see what we did there?!) to ensure you meet your daily protein intake combined with a diet rich in wholefood protein sources.
So now you've got enough protein to support your workouts -- you now you need enough energy to muster everything you've got. This brings us to...
2. Creatine for vegans: More energy and muscle growth
Everyone raves about creatine because it works. Creatine is an organic compound that has been researched thoroughly for years.
Given creatine can only be consumed via animal products, vegans must supplement with it if they want to benefit. Specifically, the advantages are:
An increase in energy (by bolstering our adenosine triphosphate (ATP), our ultra-powered energy molecule that delivers us power during exercise).
Directly enhances muscle growth: those who take creatine may double their muscle gains in comparison to those who don't.
How much creatine do vegans need for muscle growth?
Let's say Bulk Nutrients customer “Laura” wants to start on creatine immediately. Laura would need to:
Load up on creatine for 7 days, taking 25 grams per day
After 7 days, take just 5 grams of creatine per day
This will bolster Laura's energy, and get her on track to potentially gaining more muscle in comparison to not taking it.
You might hear sometimes that loading creatine is critical. This isn't true: 5 grams a day of creatine is perfectly adequate. Loading just allows you to saturate your muscles with creatine faster.
Creatine: everyone talks about it because it works.
3. Earth Protein: Optimal muscle growth for vegans
Recognising the limitations of plant-based proteins, we combined a blend of both rice and pea proteins to ensure your leucine, protein, and other key amino acids needs are met.
You'll get a whopping 3.4 grams of leucine per serve, and 22 grams of protein from a serving of our Bulk Nutrients Earth Protein.
The taste is not as "creamy" as whey protein, which is a preference for many customers who believe whey to be "too sweet." The smoothness of the pea proteins balances out the texture provided by the rice proteins for a pleasant taste.
The powers of plant-based proteins to give you the protein and key amino acids you need.
4. Beta-alanine: Better muscle growth and performance for vegans
Because of the "tingles", you can get after taking beta-alanine, some think it's a mystical supplement that may not be healthy or beneficial.
But they're wrong!
Beta-alanine is simply a non-essential amino acid that works by delaying your time to exhaustion during a workout set. And like creatine, beta-alanine is only available in animal products, meaning vegans must supplement with it if they want the benefits.
When you can't perform any more reps, it's because your levels of muscle carnosine have been diminished, and the PH level of your muscles has dropped. But by taking beta-alanine, you may get more reps out and thus experience better muscle growth results. And that is not an assumption; research shows that beta-alanine does in fact lead directly to an increase in muscle mass.
To benefit from beta-alanine, you'll need a daily dose of 3.2 - 6.4 grams about 30 minutes before your workout.
And we've got you covered with our Bulk Nutrients Beta-Alanine -- which boasts 2 grams per serve (and works out to be just $19 for 125 serves!)
Beta-alanine: More reps. More growth.
5. Best supplements for Vegans: Does Spirulina help with muscle growth and performance?
Spirulina is a blue-green alga that shot to fame when NASA used it as a dietary supplement for astronauts on space missions. But whether you're planning on being an astronaut or not -- it's terrific for vegans because it's 70% protein!
Spirulina is a convenient supplement that you can mix with water whenever you please, that also boasts a load of healthy goodness like vitamin B12, vitamin A, and Iron.
And we've got spirulina on the shelf for when you're ready!
Spirulina: protein, vitamins, and better performance -- all in one glass!
Everything you need to make vegan gains!
So there are 5 supplements for vegans that can help with muscle growth and performance, and ensure that there are no disadvantages! By supplementing with these 5 options, you're giving yourself a better chance at performing and growing muscle at the best rate you can.
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