So maybe you knew that veganism is slowly taking over the world (finally) but did you know this?
79% of vegans are women #girlpower
We aren’t entirely sure why this is but maybe it’s because we’re more caring, health conscious, and generally more….badass?
Whether you do it to save the animals, the environment, or yourself, you’re in good company.
If you’re an active part of the 79% then we assume you tend to care about the temple that is your body. Maybe you’ve asked yourself this question like many other vegan women...
Am I getting the nutrients my body needs?
Especially if you’re an avid gym-goer, it’s important to ensure you're getting the necessary vitamins to properly fuel your body for any task whether you're running a marathon or running late.
In this article, we’ll explore the best workout supplements for women and why you need them. Let’s get to it.
Best Workout Supplements for Women
Unless you’re keen on eating heaping scoops of algae for breakfast or plan on staring into the sun for eight hours a day (not recommended), supplements are the easiest way to get the nourishment you need.
While vegans typically have higher levels of fiber, folic acid, vitamins C and E, potassium, magnesium, and many phytochemicals, we have then to have lower levels of compounds such as omega-3s, Vitamin D3, B12, carnitine, and creatine. Generally speaking we struggle consuming the suggested amount of nutrients that occur mainly in animals products.
Thankfully we don’t have to compromise our beliefs to save our health. This is all thanks to a few game-changing supplements. With that being said, here are our top seven choices of nutritional supplements to power you through your day.
And yes, they’re all vegan.
1. Omega-3 Fatty Acids
Omega-3 fatty acids are one of the core nutrients that our body needs but cannot produce. For omnivores, it’s easy to get the required dosage, as it's found in fatty fishes, but this isn’t usually an option for us vegans. Luckily we don’t have to choose between our health and the sake of the fishes thanks to omega-3 supplements extracted from algae.
The benefits of omega-3s are incredible when it comes to what it can do for your health, especially your heart. Omega-3s are a natural anti-inflammatory and have been proven to reduce blood pressure by dilating blood vessels and slowing down the formation of plaque in your arteries. Many doctors and researchers recommend omega-3 supplements to patients at risk for heart disease and hypertension.
Omega-3s also play a large part in joint health. If your active lifestyle is causing wear and tear on your body, fatty acids can reduce the inflammation of your muscles, promote faster muscle recovery, and reduce joint pain.
Feeling a little down lately? Omega-3s have also been proven to reduce depression and anxiety in young adults. When patients in the study took supplements of Omega-3s polyunsaturated fatty acids, over two-thirds of the treated group no longer met the criteria for depression.
Algae has some serious plant power.
2. Vitamin D3
Vitamin D3 is produced when your body synthesizes the cholesterol in your skin under sunlight. The more time we spend indoors on our computers (guilty) and less under the sun, the higher chances we have to develop a vitamin D deficiency. It’s more common than you think, about 1 in 5 people have low levels of vitamin D.
Vitamin D3 promotes healthy bones, especially when taken with sufficient amounts of calcium. It can also prevent bone disorders such as rickets--yes, we checked, that’s still a thing and still a problem. Drink your soy milk, kids!
3. Vitamin B12
Vitamin B12 is important for your body, affecting your cognition, mood, nerves, and metabolism. Meat eaters never have a problem getting their daily amount of B12 but unfortunately for vegans, most of the sources of B12 come from animals products.
A deficiency of B12 can lead to depression, vision problems, anemia, heart palpitations, and even cause irreversible nerve damage. Luckily there are plenty of supplements on the market containing cyanocobalamin, a form of vitamin B12 synthesized from bacteria. This vegan supplement allows you to get the daily amount of B12 your body needs to function properly and healthily.
4. Future Kind Multivitamin
There are three major nutrients that scientists suggest vegans take to avoid deficiencies in their diets: Omega 3, Vitamin D3, and B12.
Not a fan of taking handfuls of supplements each day? Us neither. That’s why we combined the first three supplements into one easy to swallow multi-vitamin, formulated specifically for vegans. No matter your activity level, this supplement is for any vegan, even if you’re training for a marathon--Netflix or otherwise.
We only source natural ingredients and unlike other vitamin brands, we provide only what you need--none of what you don’t. Each dose includes the suggested amount of Omega 3, Vitamin D3, and B12 your body requires when on a vegan diet.
Interested? Order your supply here.
5. Soy Protein
There's a reason you see most fit-fam athletes with a protein shake in their hands. The consumption of protein immediately after a workout is crucial to building and maintaining your strong, sexy summer bod.
Protein delivers the necessary amino acids to build and maintain muscle mass and repair the damage done to the muscles during your workout. When consuming a protein shake, time is crucial, but so is the type of protein.
For vegans, whey protein and casein aren’t viable options. These days, the market hosts plenty of vegan options like soy protein powder and a pea/rice protein blend, both of which make ideal substitutes.
The reason why we don’t suggest just any vegan protein powder (sourced from beans, nuts, or spirulina) is that some vegan sources don’t constitute as complete proteins, meaning they don’t contain the nine amino acids essential to properly fuel your body.
Creatine is a must-have workout supplement for anyone trying to speed up or increase muscle growth. It’s responsible for stimulating multiple biological processes and has been proven to improve high-intensity workouts. We don’t know about you but we’ll take all the help we can get.
For you older folk out there reading this, you might be familiar with what did I walk into this room for? condition that seems to strike even the sharpest of us. Creatine can help with that by improving brain function, specifically relating to memory.
Always tired? If the first thing you do when you wake up is think about when you can fit in a nap, then a creatine supplement may be able to decrease your chronic fatigue. Creatine is another supplement you don’t want to find yourself deficient in as it’s been associated with depression and mood disorders.
With increased creatine consumption, research shows increases in exercise performance and recovery time which seems like a no-brainer for us gym rats. Creatine is stored in muscle, so if you aren’t eating animals then you’ll be hard pressed to get enough. Adding a creatine monohydrate supplement to your daily diet is an easy and harmless way to reap the benefits and save the animals.
The amino acid, L-carnitine, is found mainly in meat products, therefore us vegans will struggle to get the necessary levels for optimum performance in daily activities like staying focused or feeling energized.
This nutrient plays a major role in your metabolism. If you’re feeling a little sluggish, low levels of carnitine could be the culprit. Carnitine also increases your mental abilities like your alertness and cognition skills by protecting the neurons in your brain.
Hitting the gym hard lately? Carnitine will not only increase how you perform physically but also reduce your muscle fatigue. Get a boost of energy and transform your beach bod by taking one of the two options for carnitine supplements: L-Carnitine or Acetyl-L-carnitine.
These supplements are the same form of the amino acid but they perform differently. We prefer Acetyl L-Carnitine because the molecules are able to cross the blood-brain barrier giving you cognitive benefits mentioned above. The supplement L-carnitine is commonly taken by people who want to lose weight or burn fat. It works by helping your body convert fat into energy.
Now before you go running out to buy up all the L-carnitine supplements, note that Acetyl L-Carnitine has the ability to do what L-Carnitine can, plus it passes the blood-brain barrier giving you the mental edge that L-Carnitine cannot.
What Supplements Are You Taking?
Now that you know the best workout supplements for women you can go through your vitamin drawer and rethink your options. Maybe you’re currently taking supplements right now but do you know exactly what’s in them?
At Future Kind, we are glad to share with you our ingredients and how our multi-vitamin is formulated with your health in mind. We believe in naturally sourced, vegan, ingredients that you can recognize. Nutrients come first, not fillers.
If you can get all the nutrients you need without harming animals or the environment, why wouldn’t you?
Interested in more vegan news? Check out our blog! If you often find yourself in debates over the health benefits of a vegan lifestyle, then you’ll definitely want to read our article, 9 Vegan Health Benefit Arguments You Should Know.