Essential Supplements for Plant Based Diets | Brain Gainz

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If you follow a plant based diet you are most likely missing out on important essential amino acids found in animal proteins. Try these vegetarian-friendly supplements.
► Shop Plant Based Supplements:
► Try Combat Fit: 8-Week ACFT Training Plan:
► REDCON1 Green Beret Plant Protein (Buy 1 Get 1 50% Off):
► Optimum Gold Standard Plant Protein (20% Off):
► Up to 30% Off Vega:

| Plant-Based Diet |
1. Diets without animal protein lack Essential amino acids
o Leucine difficult to find in high concentration
2. Mixing plant protein sources extremely important
3. ISSN protein guidelines:
o Protein helps with muscle building and works best adjacent to exercise
o 1.4-2g protein per kg bodyweight up to 3g per kg
o 20-40g protein per serving w/ 700-3000mg Leucine
o Spread out intake over the day, total protein intake most important
4. Nutrients sparse in plant diets
o Creatine
– Most important for plant-based athletes
– Energy production/performance
o Iron
– Imperative for oxygen carrying capacity
– Especially true for female plant diets
o B-12
– Energy production and Blood Cell creation
o Vitamin D/Calcium
– Bone density, Immune Health, Muscle Function
5. Soy Protein
o While soy is considered a complete protein, it contains lower amounts of BCAAs than bovine milk [168]. Additionally, research has found that dietary soy phytoestrogens inhibit mTOR expression in skeletal muscle through activation of AMPK [191]. Thus, not only does soy contain lower amounts of the EAAs and leucine,but soy protein may also be responsible for inhibiting growth factors and protein synthesis via its negative regulation of mTOR. When considering the multitude of plant sources of protein, soy overwhelmingly has the most research.
o Worry about enstrogenic effect of isoflavones from soy
– Meta-analysis of 15 studies in men showed no effectof soy protein on testosterone.
– Rest easy. Spread out your protein

| Featured Products |
► EVL Stacked Plant Protein:
► D’s Natural No Cow Bars:
► Vega Protein & Greens:
► Nutrasumma Fermented Pea Protein:
► Alpha Lion Superhuman Greens:
► Feel Good Organics Vegan Omega:

| Brain Gainz Host |
Tyler McGlasson, MK – Senior Specialist, Regulatory Compliance & Science
• Compliance and Science
• Claim Substantiation
• Ingredient Research

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