There are more and more people with allergies or intolerances to gluten or lactose, as well as vegans who decide to stop consuming products of animal origin. If you are one of these groups of people, surely you have had difficulty finding the right supplements. So that doesn’t happen again, we’ve compiled the top five gluten-free, lactose-free, and vegan supplements.
Whey Protein Alternatives
There are many reasons whey protein may not be right for you, such as being lactose intolerant, vegan, or not being into dairy.
Luckily, many alternatives to whey protein adapt to any diet today. Soy protein is the most common alternative with the best value for money. It provides an amount of protein similar to whey protein. It is used to make all kinds of recipes and desserts, such as pancakes, porridge, homemade protein bars and a long list of delicious and nutritious recipes.
Do you have a soy allergy? No problem because there are many other plant-based alternatives to whey protein, including pea protein, hemp protein, brown rice protein, and vegan protein blends that combine various types of plant proteins.
Creatine monohydrate is, after whey protein, the most popular and used supplement in bodybuilding, but why?
The body produces creatine from the amino acids arginine, glycine, and methionine to generate adrenaline triphosphate (ATP), which provides energy for various cellular processes. The “disadvantage” is that it does not produce it sufficiently to supply the body with energy during strength training.
Red meat, fish, and eggs are also good sources of creatine,¹ but they are not suitable food sources for people following a vegan diet. The good news is that creatine suits vegans and lactose and gluten-intolerant people. Creapure is one of the purest forms of creatine on the market, with an impressive 99.99% creatine monohydrate.
Generally, the body receives all the nutrients it needs by eating a varied and balanced diet. Still, when a factor increases the demand for macro and micronutrients, the diet may not be enough to continue supplying the body. It may be necessary to resort to supplementation to avoid possible nutritional deficiencies.
Today, we have a very wide variety of multivitamin supplements that can help us maintain an adequate intake of essential vitamins and minerals for the body. At Myprotein, we have a complete range of vitamin and mineral supplements to strengthen your diet whenever needed.
ZMA is a combination of zinc, magnesium and vitamin B6 (all gluten-free and lactose-free supplements) specifically designed to help improve sleep, a problem affecting more people. Taking it before bedtime can help improve sleep quality, which can help you wake up more refreshed the next day and have a more productive day.
If you have soreness after a hard workout, ZMA can help reduce soreness because, among other things, deeper, more restful sleep greatly improves muscle recovery overnight.
Many scientific studies support the benefits of zinc and magnesium. Zinc, for example, has been linked to protein synthesis, which promotes muscle growth and recovery. It also contributes to the production of thyroid hormone, which directly affects the metabolic rate, and a faster metabolism helps burn more fat even at rest.
Magnesium, for its part, is a mineral responsible for blood pressure and the cardiovascular system. Suppose you lead a very hectic lifestyle (which is very common these days). In that case, the increased release of stress hormones may lead to a magnesium deficiency in the tissues of the body ², which can reduce TLC (total lung capacity). ) of the body.
Essential amino acids are those that the body cannot produce on its own, so an external supply (through diet or supplementation) is required to improve protein synthesis and prevent protein breakdown (muscle breakdown).
BCAAs are a group of three essential amino acids (isoleucine, leucine and valine) that contribute especially to muscle growth. Normally, BCAAs 2:1:1 are enough for any average athlete, but if your goal is to gain muscle mass, BCAAs 4:1:1 are the best option, thanks to their higher leucine content.
The fact that a health problem conditions your diet (intolerance or allergy to lactose or gluten) or that you are simply vegan and do not want to consume products of animal origin does not mean that you cannot take food cream of rice uk supplements. You have to know what supplements you can take to reap their benefits without altering your diet or lifestyle.
These five gluten-free, lactose-free and vegan supplements can be the basis of your daily supplementation routine.