Building muscle on a plant based diet: Part five – Fibre & Micros


Now that we’ve discussed protein, carbs and fats lets talk about other aspects of your diet that you should consider.

One thing you should be thinking about is fibre intake. To be honest I never really gave a whole lot of thought to this when I wasn’t a vegan. As a heavy meat eater I wasn’t always regular and would sometimes go a day without doing a poo. This is because meat is digested slower, I used to think this was a good thing because I always read that having a high protein diet is good for your metabolism as it makes your body work harder to digest it. There is some truth to that statement, your body does have to work harder to digest it, but is that always a good thing? I don’t think so.

According to WebMD the amount of fibre women need is around 25 grams, while men need around 28 grams daily. I still don’t track my fibre intake as a vegan but that’s the beauty of veganism – you really don’t have to if you’re eating a whole food plant based diet. The amount of vegetables, fruit, grains and legumes I eat daily gives me more than enough fibre which keeps me regular (sometimes up to 3 times a day!). If you aren’t already eating a plant based diet, well you are in for a treat when you do (but that’s another post for another day).

Another major factor to consider is your micro nutrient intake. Micro nutrients are often supplemented with among bodybuilders, we are guilty of eating a cocktail of pills. The most common ones would be vitamin C, omega 3’s, calcium, vitamin D, magnesium, zinc, B vitamins or even a multi vitamin. Now look don’t get me wrong I still use some pills to supplement some of my micro nutrients but not nearly as much as I used too. As a vegan you can get practically everything you need from foods with the exception of Vitamin B12. I’ve compiled a short list of nutrient rich foods below:

Vitamin C (90 mg/day for men and 75 mg/day for women.)
Red capscium ½ cup chopped, raw: 95mg
Green capscium
 ½ cup chopped, raw: 60mg
 Kale 1 cup: 80mg
Broccoli ½ cup cooked: 51mg
Strawberries ½ cup: 42mg
Oranges
1 Large 82mg

Zinc (11mg/day for men and 8mg/day for women)
Spinach 100g 0.53mg
Kidney Beans 100g 2.79mg
Flax Seeds 100g 5mg
Pumpkin Seeds 100g 7.81mg
Peanuts 100g 3.27mg
Dark Chocolate 100g 9.6mg
Chickpeas 100g 3.43mg
Brown Rice 100g 2.02mg
Cashews 100g 5.35mg
Shitake Mushroom 100g 7.66mg

Magnesium (400mg a day)
Spinach 100g 79mg
Pumpkin Seeds 100g 534mg
Seasame Seeds 100g 252mg
Almonds 100g 192mg
Kidney Beans 100g 84mg
Chickpeas 100g 80mg
Lentils 100g 72mg
Quinoa 100g 120mg

References:
http://www.webmd.com/diet/guide/fiber-how-much-do-you-need#1
https://draxe.com/top-10-vitamin-c-foods/
http://bembu.com/foods-high-in-zinc
https://www.healthaliciousness.com/articles/foods-high-in-magnesium.php

 

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