7 Nutrients you cannot get from plants

I’m not sure when it started but I eat a lot less animal protein than I used to.  I have never eaten red meat, but I used to be a huge fan of poultry, fish, and eggs.  In my late 40’s my taste buds changed and I just cannot stomach the chicken and turkey that used to make up most of my meals.  I rely a lot more on plant-based protein,  which I know is not the quality of animal protein (video to follow) but then again my physical goals have also changed.

The plant-based. bias is upon us, which movies out there to scare you to death about protein, but here is what plants cannot do for you.

Plant ba

sed diets are becoming all the rage and it proving to be the right choice for many.  There are however a number of nutrients you will be missing out on if you only eat plants.  In most cases its an easy fix.  Nutrition should always fit into your life and into your belief system.

NUTRIENTS YOU CANNOT GET FROM PLANTS

  1. VITAMIN B12

Involved in the development of red blood cells, maintenance of nerves and normal brain function

Found in meat, eggs, fish, dairy and also some seaweed (Nori)

 

  1. CREATINE

Found in animal foods.  Stored in muscle and small amounts in the brain

It is our energy reserve for muscle cells, giving them strength and endurance.

Supplemental form increases strength in 80 percent of people who use it

Supplementation 8 weeks on with 5 weeks off

 

  1. CARNOSINE

Antioxidant found in the muscles and in the brain

Aids with muscle fatigue and improved performance

It is not found in plants but the body does produce it via histidine and beta alanine

Beta-alanine is found in meat and fish and but non-meat eaters can take beta alanine in supplement form, will improve endurance.

 

 4. CHOLECALCIFEROL (VITAMIN D3)

Benefits of Vitamin D are extensive, protects against many cancers, brain conditions, heart disease, Osteoporosis and MS.

UVB rays in Sunlight (not through glass).

Vitamin D2 is found in plants, Vitamin D3 is not.  D3 is much more potent.

Found in fatty fish, egg yolks, cod liver oil and enriched foods

Available on Amazon, simply click on the photograph below

 

  1. DOCOSAHEXAENOIC ACID (DHA)

Essential omega 3 fatty acid, most abundant fat in brain cell membranes.

Deficiency can be problematic for brain health, especially in children and unborn babies

Found in fatty fish and fish oil.

Vegetarians can get DHA from microalgae

Available on Amazon, simply click the image below

 

  1. HEME-IRON

Only found in meat, especially red meat.  It is must better be absorbed that non-heme iron found in plant foods.

Vegetarians much more prone to anemia than meat eaters.

 

 

  1. TAURINE

A sulfur compound found in brain, heart, and kidneys.

May play a role in muscle function and antioxidant defensiveness.

Supplements can aid heart health by lowering cholesterol and blood pressure.

Found in seafood, meat, poultry, and dairy.

A body does make taurine so it is a not essential in the diet.

6 great supplements for a better workout

GREAT SUPPLEMENTS FOR A BETTER WORKOUT

6  fabulous supplements to boost your workout.  Working out is fun but also hard work.  Don’t waste all your gains by not supplementing correctly There are so many products out there let’s get down to the basics.

Back when I started training there was desiccated liver pills and egg white powder.  Our pre-workout was a double shot of espresso.  Over 3 decades later and oh how things have changed.  The array of supplements is overwhelming and quite confusing.  So before you go out and waste a lot of money on products you dont need lets outline a basic supplement routine for someone who is trying to gain lean muscle.  My favorite brand for most of these products is www.Dorianyatesnutrition.com  use the code DYN047 for 30% off anything on the site.  Otherwise, go to wwwbodybuilding.com and see the highest rated products on there.

Here’s a fun comparison photo to illustrate just how long I have been lifting weights.  Top photo was right before the Miss Olympia in 95 the bottom photo 21 years later taken in Golds Gym Venice Ca

 

 

 

WHEY PROTEIN

0.5 grms minimum per kg of body weight

CREATINE

  • For post workout as well as pre-workout
  • Increases ATP
  • Increases workout capacity
  • Reduces inflammation
  • Improves reaction time when exhausted
  • 5 grms per day.  8 weeks on with 5 weeks off

BETA ALANINE  (my absolute favorite)

  • Pre-workout
  • Helps muscle contract with more force
  • Delays muscle fatigue
  • Stabilizes PH
  • 2-3 grams

BCAAs .. BRANCH CHAIN AMINO ACIDS

  • Leucine (most important amino for muscle synthesis)
  • Isoleucine
  • Valine
  • 3 grms per and post workout and if desired between meals

GLUTAMINE

  • Reduces catabolism
  • Supports immune system
  • Increases protein synthesis
  • Improves rehydration
  • 5 grms at least post workout

 6.  GLUCOSAMINE & MSM

Helps cushion cartridge/joints, must take consistently for at least 4-6 weeks  1500mg

MSM for soft tissue 1 grms.  When injured upto 5 grm.  I have relied heavily on a joint supplement for over 20 years.  I truly believe that my joints are doing relatively well because of my supplementation (despite years of heavy lifts, running half marathons and sprint work)

Here is our own product, simply click on the photograph to find out more.  We have a HUGE sale on this product as originally I had intended to put it on Amazon, only to find out they won’t allow anything with shark cartilage in 🙁  Great product and really great deal.

Make every workout count.  Optimize your strength and endurance and recover fully for maximum gains whatever your goal type

If you need personal help head over to www.theshrinkshop.com