First off, let’s clear up a myth: vegetarian bodybuilders are real! You don’t need chicken breasts or salmon to get ripped. Many vegetarian and vegan bodybuilders have shown you can build muscle and lean without meat.
It might be a bit trickier, but you can achieve great results with the proper planning and knowledge. So, get ready to learn how to master vegetarian bodybuilding!
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4 Must-know tips for crushing it as a vegetarian bodybuilder
Building muscle on a vegetarian diet isn’t rocket science, but it requires some know-how. Here are some tips to keep you on track.
Tip 1: Prioritize protein (duh)
Let’s face it: protein is the MVP for muscle building and is even more critical when you’re vegetarian. Aim for around 1.6 – 2.2 g/kg/day. In other words, aim for 0.73 to 1 gram per pound of body weight per day. For example, if you weigh 150 pounds, this would mean you should consume about 110 to 150 grams of protein each day.
If that seems like a lot, don’t fret — there’s a smorgasbord of plant-based proteins to fuel your workouts and keep those muscles fed.
Instead of steak, chicken, and turkey, think of the following:
And hey, don’t forget about dairy and eggs if you’re a lacto-ovo vegetarian. These can be total game-changers in your diet.
Tip 2: Eat frequently and mind your macros
If you’re serious about gains, it’s not just about what you eat but also how often you eat.
Double-check that you get enough calories throughout the day to support muscle growth. Keep an eye on your macros — protein, carbs, and fats — because getting the balance right is crucial to maximizing your results.
For optimal muscle growth, it’s not just the total amount of protein you consume daily that matters but also how you distribute it throughout the day. To best support muscle growth and repair, aim to consume protein at each meal and snack, roughly every 3–4 hours. Your initial reference touches on this, but here are some additional resources for more information.
Tip 3: Get creative with your meals
Sure, chicken and rice are out, but who says vegetarian meals have to be boring?
There’s a metric sh*t ton of delicious and protein-packed vegetarian recipes out there. Consider these options:
Not only are these meals muscle-friendly, but they’ll also keep your taste buds happy. Win-win, right?
Tip 4: Supplement smartly
Sometimes, food alone might not cut it. That’s where supplements come in. There’s strong evidence that creatine supplementation helps with muscle building, and it offers even more benefits for vegan athletes compared to those who eat meat.
Consider adding a high-quality plant-based protein powder to your routine, especially after workouts when your body needs protein the most.
Also, don’t forget about B12 and iron, which can be tricky to get enough of in a vegetarian diet. A good multivitamin can help fill in the gaps.
PSA: It’s important to note that the supplement industry is unregulated. That said, it’s best to recommend third-party verified brands with NSF or Informed Sport certification.
Vegetarian bodybuilding meal plan
Meal planning is crucial for any bodybuilder, but it’s essential when you’re going vegetarian. Here’s a sample day to give you some ideas:
Breakfast. Oatmeal with almond butter, chia seeds, and a scoop of plant-based protein powder or a smoothie bowl with blended spinach, frozen berries, and a scoop of plant-based protein powder topped with granola and pumpkin seeds.
Snack.Greek yogurt with mixed nuts and berries, apple slices with peanut butter, and a sprinkle of hemp seeds.
Lunch. Lentil soup with a side of quinoa and steamed veggies or chickpea salad wrapped with whole-grain tortilla, mixed greens, and a side of roasted sweet potatoes
Snack.Hummus with carrot sticks, whole grain crackers, edamame, and a small handful of almonds.
Dinner. Tofu stir-fry with brown rice, mixed veggies, or stuffed bell peppers with black beans, quinoa, and roasted Brussels sprouts.
Post-workout. Smoothie with banana, spinach, plant-based protein powder, almond milk or protein shake with frozen mango, kale, coconut water, and a scoop of plant-based protein powder.
What are the best protein sources for vegetarian bodybuilders?
When it comes to protein, variety is your best friend. Here are some of the top sources to include in your diet:
Tofu and tempeh. These soy-based powerhouses are packed with protein and are super versatile in the kitchen.
Lentils. Not only are they high in protein, but they’re also loaded with fiber, making them an excellent choice for staying full and satisfied.
Chickpeas. Whether in hummus form or roasted as a snack, chickpeas are a tasty way to up your protein intake.
Quinoa. This ancient grain is a complete protein and a fantastic source of carbs to fuel your workouts.
Greek yogurt. Greek yogurt is a protein-rich breakfast or snack option.
Eggs. This kitchen staple is a versatile, high-quality protein. Plus, they’re loaded with vitamin D and choline, which boost bone and brain health.
Takeaway
Who needs steak when you’ve got soy? With the right strategy, your vegetarian diet can fuel some serious gains.
Replace meat proteins with a mix of tofu, lentils, and chickpeas, and bench-press those misconceptions right out of the gym.
Read the full article here:
https://greatist.com/health/vegetarian-bodybuilding
Here are a few ways magnesium may support weight loss, as explained by Vukasinov.
Regulates blood sugar: Magnesium can help regulate blood sugar and insulin levels, which Vukasinov says can reduce cravings and stabilize energy levels, making it easier to maintain a healthy diet.
Works as an anti-inflammatory: “Chronic inflammation is associated with obesity,” Vukasinov says. “Magnesium has anti-inflammatory properties that may contribute to improved weight management.”
Improves sleep: Poor sleep is linked to weight gain, so by getting you some better ZZZs, magnesium can help support a healthy weight.
Is magnesium an appetite suppressant?
“Magnesium is not classified as an appetite suppressant,” Vukasinov says.
“However, by potentially stabilizing blood sugar and insulin levels, magnesium may reduce cravings and help prevent overeating. This effect can indirectly support weight loss.”
How much magnesium should I take a day to lose fat?
Vukasinov reminds us that no specific magnesium dosage is prescribed solely for fat loss.
400-420 mg per day for adults assigned male at birth
310-320 mg per day for adults assigned female at birth
Vukasinov says that sticking to the RDA ensures you meet your body’s needs without over-supplementing.
“Excessive intake does not enhance weight loss and may lead to adverse effects,” he adds.
Magnesium supplements vs. food
According to Vukasinov, it’s best to get magnesium from food since a nutrient-dense diet, including whole foods, boosts your intake of other extra essentials like fiber, which improves overall health.
Here are some foods you can gobble up for the most magnesium:
If you know your diet isn’t cutting it, you can find magnesium supplements at major retailers, like Wal-Mart and Target, drug stores, or Amazon.
PSA: The Food and Drug Administration (FDA) does not check the safety or effectiveness of dietary supplements, so it’s important to choose a reputable brand that undertakes third-party testing to prove the purity and quality of their products.
What are the side effects of magnesium supplements?
For some, magnesium supplements may cause a few unsavory side effects, including diarrhea, stomach upset, or cramping.
Remember that there are many forms of magnesium. Vukasinov points out that magnesium citrate or magnesium oxide can have a laxative effect (yikes).
Be sure you’re taking the best dose based on your RDA, and consider taking it with a meal to better avoid side effects.
Takeaway
Magnesium is not a miracle solution for weight loss, but getting enough of it can ensure that your body produces enough energy and gets enough sleep — both play a big hand in weight management.
Taking too much will have you gripping your belly with stomach pain or diarrhea, so stick to the daily recommended amounts.
Read the full article here:
https://greatist.com/health/does-magnesium-help-you-lose-belly-fat
Jojoba oil is a must-have for moisturizing shampoos and skincare products.
The slippery oil is squeezed out of jojoba plant seeds. These plants are shrubs that pop up around the desert-y spots ofArizona, southern California, and Mexico.
Though it’s been used as a natural remedy for centuries, jojoba oil is having a major hair moment right now.
Keep reading to learn how to use it for strong, shiny hair and a healthy scalp.
Benefits of jojoba for hair
“Jojoba oil is incredibly nourishing,” says Mayara Macedo, a hairstylist and scalp specialist in NYC. “It’s a natural oil that closely resembles the sebum our skin and scalp produce,” Macedo explains.
Because of this, Macedo says it’s super compatible with our bodies and works great as a balancing treatment — whether you have an oily or dry scalp.
While its proven benefits mainly revolve around its help with scalp health, jojoba oil can also strengthen and moisturize hair. However, it’s not the go-to pick for improving hair loss (that’s usually minoxidil).
Moisturizes, shines, and balances
If you’re dealing with dryness, jojoba oil is fantastic for adding moisture to your scalp,” Macedo says.
“Its natural hydrating properties help restore balance, leaving everything healthier and more manageable.”
These properties help out with dry, irritating dandruff.
This also explains jojoba oil‘s Mexican Indian history as a treatment for sores, which eventually caused researchers to flag its potential for improving skin conditions like acne and psoriasis (but please see a dermatologist for proven treatment options).
Strengthens and prevents breakage
Though many say that jojoba oil grows hair, this claim is probably tossed around because it helps moisturize hair follicles — which can keep dryness at bay.
A dry environment can be a breeding ground for breakage, hair loss, and dandruff.
Also, your split ends say hello — jojoba oil can help by restoring hair health overall.
Helps oily scalps too
“If your scalp gets oily quickly after washing,” Macedo says, “It could be because your scalp is overcompensating, thinking it doesn’t have enough moisture and needs to produce more oil.”
She says adding jojoba oil helps signal to your scalp that it has enough, which can slow down excess oil production.
How to use jojoba for hair
Although you can apply jojoba oil to the length and tips of your hair, Macedo says she prefers to use it only for the scalp, saying that other oils, like argan oil, will work better for the length.
Here;s how Macedo recommends using jojoba oil:
Massage a few drops of jojoba oil directly onto your scalp to help balance oil production and moisturize.
Leave it in for at least 30 minutes before rinsing, or for a more intensive treatment, leave it overnight.
You can also buy shampoos or conditions that already have it!
FAQs
Is it better to put jojoba oil on wet or dry hair?
Macedo says you can apply jojoba oil to wet or dry hair, depending on your goal.
“If you want to lock in moisture and add shine, you can try applying it to damp hair.” However, she doesn’t recommend this because it’s easy to accidentally apply too much or distribute it unevenly on wet hair, which she says can leave your hair feeling heavy and greasy.
“Applying it to dry hair reduces frizz and adds a light shine to styled hair,” she suggests.
How long can you leave jojoba oil in your hair?
Kobets recommends using oils overnight for extended exposure. However, she points out this can get messy (RIP pillowcases), so you can always apply them for a few hours and wash them off before bed.
Macedo also suggests being mindful of the amount you use — too much can make your hair look greasy, especially true for fine hair. “For a lightweight finish, start with a small amount and focus on the ends of your hair. But again, I’d recommend jojoba oil for the scalp and argan oil for the hair,” Macedo adds.
Should you wash your hair before or after jojoba oil?
“If you’re using jojoba oil as a pre-wash treatment to balance scalp oil or as a deep conditioner, apply it before washing,” Macedo explains. “If you’re using it as a leave-in conditioner or frizz-tamer, you can apply it to freshly washed hair — careful not to apply too much.”
Kobets suggests washing the scalp after using oils, noting that her patients don’t always prefer to use them because they can reduce hair volume for some.
Can you leave jojoba oil in your hair without washing it?
Kobets says that someone with a dehydrated scalp and coarse hair may want to leave the oil in to hydrate the scalp better. “People with fine or oily scalps usually want to wash the oils out,” she adds.
Takeaway
Jojoba oil is a natural moisturizing ingredient known for improving scalp health. It can also add shine and help strengthen your locks.
It’s not the move for improving hair loss, however.
Do a patch test to make sure you aren’t allergic first! Then you’re good to glow.
Read the full article here:
https://greatist.com/health/how-to-use-jojoba-oil-for-hair
Deodorant is usually your daily hero, keeping you fresh and confident. But what if it starts causing a red, itchy rash instead?
Before you ditch the deodorant, let’s explore what might be irritating. Is it the ingredients? Are you using too much? Read on to find out how to keep your underarms happy and rash-free.
What is a deodorant allergy?
You’re just out of the shower and swiping on your favorite deodorant, expecting to stay fresh all day, but instead, your underarms decide to throw a tantrum. That’s a deodorant allergy in action!
It happens when your skin decides it’s not a fan of one or more ingredients in your deodorant or antiperspirant. The result? Redness, itching, swelling, or even a painful rash that makes you wish you’d just gone au naturel.
While deodorants are supposed to be your BFF in the battle against body odor, they sometimes bring some unfriendly side effects, thanks to certain chemicals and fragrances that can turn your pits into an itchy nightmare.
Deodorant allergy symptoms
Here’s what to watch out for if you suspect your deodorant is causing an allergic reaction:
Redness or discoloration and swelling. Your skin may appear inflamed or swollen where the deodorant was applied.
Itching or burning. A common symptom that can range from mild discomfort to severe irritation.
Rash or hives. Small, red bumps or larger welts may form, irritating your underarms.
Dry, flaky skin. The affected area may become dry and start to peel.
What ingredients in deodorant cause allergic reactions?
Certain deodorant ingredients are more likely to trigger allergic reactions if you have sensitive skin. Here are some common culprits:
Fragrances. Synthetic scents are often added to deodorants to keep you smelling fresh, but these fragrances are a leading cause of allergic reactions.
Alcohol. Commonly found in antiperspirants, alcohol helps to dry out the skin and prevent sweating. However, it can also strip away natural oils, leaving the skin dry, irritated, and more prone to allergic reactions.
Aluminum compounds. Used in antiperspirants to block sweat glands, aluminum compounds can cause irritation or allergic reactions for peeps with sensitive skin.
Parabens. These preservatives extend the shelf life of cosmetics but can lead to skin sensitivity or allergic reactions. They’re known to disrupt hormone function, further aggravating sensitive skin.
Baking soda. Found in many natural deodorants, baking soda is used for its odor-neutralizing properties. However, its alkaline nature can be too harsh for sensitive skin, leading to irritation, dryness, or a rash.
Essential oils. While natural and often considered gentle, some essential oils can still cause allergic reactions, particularly for more sensitive folks. Oils like tea tree, lavender, and peppermint can be irritating or cause contact dermatitis.
How to treat a deodorant allergy
If you suspect your deodorant is causing an allergic reaction, here’s how to treat it:
Ditch the culprit. First things first, stop using that deodorant immediately. Toss it in the trash — or at least banish it to the back of the cabinet. Continuing to use it will only make your skin angrier, so let’s not go there.
Clean it up. Wash your underarms with mild, fragrance-free soap and lukewarm water to remove leftover residue. Don’t scrub like you’re sanding wood — just a soft, soothing cleanse to help clear away the irritants.
Soothe the burn. Grab some over-the-counter hydrocortisone cream to calm that fiery rash, or go all-natural with some aloe vera gel to cool things down. Your skin needs some TLC, so slather on whatever works best for you.
Detox those pits. Ever heard of an armpit detox? It’s a thing, and it can help get rid of any residual nasties. Mix some bentonite clay with water or good old apple cider vinegar, plop it on your pits, and let it sit for 10-15 minutes. Rinse off, and your underarms will be feeling fresh and clean.
Switch to something gentler. Once your skin has calmed down, it’s time to find a new deodorant BFF. Look for something hypoallergenic, fragrance-free, and made for sensitive skin, or use a light dusting of cornstarch or baby powder to keep things dry without causing more drama.
Takeaway
Deodorants may cause an uncomfortable underarm rash if you have sensitive skin or are allergic to one or more ingredients.
If your pits are unhappy, stop using the deodorant, soothe your skin, and give your pits a break. Once they’ve recovered, look for a more gentle alternative to keep you dry and delighted without the unwanted side effects.
Read the full article here:
https://greatist.com/health/deodorant-armpit-rash
Weightlifting isn’t the only way to build muscle. Rucking, or walking with a weighted backpack, is also highly effective. It’s easy to start, can be done anywhere, and helps build muscle, burn fat, and boost endurance.
Curious? Keep reading to discover why rucking might become your new favorite workout!
mixetto/Getty Images
What is rucking?
Rucking is like taking your regular walk and cranking up the intensity with heavy cargo. It’s as simple as strapping on a weighted backpack (aka rucksack) and hitting the pavement, the trail, or wherever you like to roam. Originally dreamed up by the military to toughen up soldiers, rucking, or a rucksack march has, er, marched into civilian life as a killer workout.
What makes it awesome? The extra weight transforms a casual stroll into a workout that means business. Plus, it’s customizable — you can load up as much or as little weight as you want, making it perfect for any fitness level. And the best part is that you can ruck just about anywhere.
Benefits of rucking
Rucking isn’t just a walk in the park — it’s a powerful workout that packs a punch in all the right places. Here’s why rucking deserves a spot in your fitness routine:
Builds strength and endurance
Think of rucking as the ultimate multitasker for your body. It’s like lifting weights but with cardio to keep your heart pumping.
As you lug that weighted backpack around, your legs, back, and core are putting in serious work, building strength, and endurance with every (weighted) step.
Burns calories and promotes weight loss
Want to torch calories without the treadmill monotony? Rucking’s got you covered. The extra weight and steady movement combo turns your stroll into a calorie-burning machine. Perfect for shedding any additional pounds while keeping things interesting.
Improves posture and core stability
Carrying a weighted backpack helps your posture. Your core has to stay engaged to keep you balanced, which helps align your body and ward off injury.
If you’ve had a baby, rucking can be a game-changer, helping combat the postural shifts of pregnancy and hauling around kids. Plus, it builds the functional strength you need for everyday life, like lifting groceries or wrangling toddlers.
Accessible and time-efficient
Rucking easily fits into a busy schedule. You don’t need special equipment beyond a sturdy backpack or a gym membership, and you can do it while multitasking — think walking the dog in the morning or pushing a stroller. Plus, the whole family can join in, making it a great way to combine fitness with family time.
Rucking tips for beginners
Starting rucking is easy, but here are some tips to help you get the most out of your rucks:
Start light. Begin with a challenging but manageable weight, around 10 to 15% of your body weight.
Choose the right backpack. A comfortable, sturdy bag with padded straps is essential to avoid strain and injury.
Focus on form. Keep your shoulders back, engage your core, and maintain a steady pace.
Increase gradually. As your strength and endurance improve, gradually increase the weight and distance.
Stay consistent. Regular rucking sessions will help you build strength and endurance over time.
Listen to your body. Lighten your load or take a break if you feel pain or discomfort.
Warm up and cool down. Prepare your muscles for the workout and help them recover afterward.
Stay hydrated. Carry water with you, especially on longer rucks.
Wear supportive footwear. Good shoes can prevent foot and ankle injuries.
Be mindful of your surroundings. Pay attention to the terrain, and avoid areas that could be hazardous.
FAQs
Does rucking build muscle?
Yes, rucking can help build muscle, especially in your legs, core, and back. The added weight provides resistance, similar to strength training.
What is the ideal weight for rucking?
Start with 10 to 15% of your body weight and adjust based on your comfort and fitness level. Heavier weights can affect your balance and stance, making injuries more likely. As you progress, you can gradually increase the weight.
Does rucking build traps?
Yes. Rucking forces your upper back and shoulder muscles to step up, giving your traps a solid workout as you carry the weight.
Is rucking good for you?
Ruck yes! Rucking is a low-impact, full-body workout that kicks butt.
Takeaway
Tell your boring walk on the treadmill to ruck off and trade it in for a waltz about with a weighted rucksack. Rucking could be the secret sauce your fitness routine has been missing, helping you build muscle, shed pounds, or get those steps in.
Read the full article here:
https://greatist.com/fitness/rucking-benefits
