Ensuring you are getting enough macronutrients is vital. However, not many people can meet this goal. For athletes, your body needs enough nutrients to boost your performance and give you enough energy. You can make the most from your training by taking the right supplements as a vegetarian. Therefore, after eating your balanced diet, it is advisable to take supplements around 20 minutes before your workout to boost your results. The following are essential pre-workout supplements for vegetarians who are working out.
- Beta-Alanine
Beta-Alanine is a naturally produced amino acid in the muscles that enhance endurance and delays fatigue. When you take beta-alanine, it converts to carnosine and combines with histidine to buffer fatigue. These elements work by countering the production of lactic acid responsible for muscle fatigue. It is crucial to get information about beta-alanine to understand its benefits and how to use it properly for maximum benefits. Beta-alanine is the best if you are looking for a supplement that improves athletic performance, boosts energy, delays muscle fatigue, and enhances endurance. Take about 3 to 6 grams before and after a workout for 28 days for the best results.
- BCAAs
Branched-Chain Amino Acids (BCAAs) help in regulating the metabolism. They enhance protein synthesis and serve as a rich energy source during training. Therefore, when you take BCAAs before and after exercise, you help improve muscle recovery. BCAAs also assist in delaying fatigue, which increases endurance. Vegetarians’ diet lacks enough amino acids; even after eating things like soy nuts and grains, the body may not absorb all the amino acids. Therefore, taking BCAAs supplements is key to getting enough amino acids. Take 10 to 15 grams daily to reduce protein degradation and delay fatigue.
- Creatine
Taking supplements with creatine is crucial for vegetarians. Even if creatine is naturally produced in the muscles, you can also get it from other sources, like animal meat. However, since you are a vegetarian, taking supplements with creatine is the only way. Creatine improves performance and recovery time. Therefore, you have a better chance of working out more and building lean muscles. The recommended dosage for creatine is about 5g daily for 28 days.
- Glutamine
This is another amino acid that is involved in the synthesis of glycogen and protein. It boosts the immune system and builds lean muscle. Therefore, if you do high-intensity workouts, there is much to gain from glutamine. Glutamine eliminates excess ammonia that accumulates during high-intensity exercise. Consequently, you can take glutamine supplements to fasten the process if you have trouble recovering after training.
- Protein
A vegetarian diet may not have sufficient proteins since most proteins come from meat. However, proteins are vital elements for building muscles and energy. Foods like nuts and beans have lower protein scores than their meat counterparts. Therefore, as a vegetarian, you must ensure you get enough proteins. 20 grams of protein supplement after a workout helps your body get these critical nutrients.
Key Takeaways
These are five vital supplements you need as a vegetarian. They help boost energy, increase endurance by delaying fatigue and improve athletic performance. Always ensure you buy from recognized brands and look for the right ingredients.
