As you guys know I'm all about cooking food from scratch and trying to get all the nutriments I need from my food intake.
However if you don't have time (or just unwilling to take it), or if you do a lot of sports putting your body under a lot pressure, there are some supplements you might consider.
- B-12 vitamins
- Plant based protein powder
- Amino acids
If you are a vegan and you have a hard time keeping track of the intake of this vitamin I suggest you consider taking this supplement. "Very low B12 intakes can cause anemia and nervous system damage. The only reliable vegan sources of B12 are foods fortified with B12 (including some plant milks, some soy products and some breakfast cereals) and B12 supplements. Vitamin B12, whether in supplements, fortified foods, or animal products, comes from micro-organisms. Most vegans consume enough B12 to avoid anemia and nervous system damage, but many do not get enough to minimize potential risk of heart disease or pregnancy complications.
To get the full benefit of a vegan diet, vegans should do one of the following:
- Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day
- OR Take one B12 supplement daily providing at least 10 micrograms
- OR Take a weekly B12 supplement providing at least 2000 micrograms."
I get mine from here !
Source: International Vegetarian Union Science Group (IVU-SCI), in October 2001. This information may be freely reproduced but only in its entirety.
Plant based protein powder
This is mostly for athletes or people who practice a lot of sport. I suggest you see a nutritionist to see if this is necessary in your diet.
Since I'm injured at the moment I really don't see the point, I get enough protein from my regular food intake and I'm not breaking my muscles down as when I do intense sports.
However as soon as I start training hard again, I'm going to start doing some nice shakes after my workouts. I'm excited to try a new vegan one with passion fruit flavour that I got from www.boutique-vegan.com !
Explained in a very simplified way: amino acids are essential for many of our bodily functions. When doing sports we're interested in their ability to repair tissue in the muscles, bones and even healing wounds. They also reduce fatigue since some of these acids transform into glucose and glycogen. Naturally this helps the performance.
Voilà that's it!
Stay strong healthy and happy guys!