Although they work together in the body- usually in the form of vitamin B groups- they perform their functions. B vitamins are found in plant and animal foods, but this article will show you how to get B vitamins from plant-based food sources.

Read on to find out what each vitamin does in the body and the best food sources for each particular B vitamin. According to the U.S. Food and Drug Administration, here are the recommended daily amounts for each type of vitamin.

Vitamin name

The recommended daily allowance for adult women

Recommended daily allowance for adult males

Thiamine (vitamin B1)

Over 19 years old

1.1mg

Over 19 years old

1.2mg

Riboflavin (vitamin B2)

Over 19 years old

1.1mg

Over 19 years old

1.3 mg

Niacin (vitamin B3)

Over 19 years old

14mg

Over 19 years old

16mg

Pantothenic acid (vitamin B5)

Over 19 years old

5 mg

Over 19 years old

5 mg

Vitamin B6 (pyridoxine)

19-50 years old

1.3 mg

Age 51 and older, 1.5 mg

19-50 years old

1.3 mg

Age 51 and older, 1.7 mg

Biovitamin (Vitamin B7)

Over 19 years old

30 micrograms *

Over 19 years old

30 micrograms *

Folate (vitamin B9)

Over 19 years old

400 micrograms

Over 19 years old

400 micrograms

Vitamin B12 (cobalamin)

Over 14 years old

2.4 micrograms per day

Over 14 years old

2.4 micrograms per day

• Biocavitamin does not provide the recommended daily allowance because there is not enough evidence to indicate the amount most healthy people need daily. Instead, adequate intake (AI) levels are used. This level is considered to ensure proper nutrition.

‌ ‌ ‌ ‌ thiamine (vitamin B1)
Thiamine was the first B vitamin discovered by scientists, hence the name B1. Thiamine is essential for a healthy nervous system, heart, and brain function. It also helps the body convert food into energy. Fortunately, thiamine deficiency is very rare in first-world countries, although certain medical conditions may pose a problem, such as alcoholism, Crohn’s disease, and anorexia.

Food sources of thiamine include:

pea
nuts
Dried bean
soybean
Whole wheat cereals (many entire wheat foods are fortified with thiamine)
lentil
bean
bread
rice
yeast
Thiamine is sensitive to high temperatures and long cooking times; It can also run off if submerged in water. In food processing, this step can be dispensed with. This is why many processed whole grains are high in thiamine.

‌ ‌ riboflavin (vitamin B2)
Gut bacteria can produce small amounts of riboflavin but not the recommended dose. Riboflavin is essential for cell growth, energy production, and the breakdown of fats, steroids, and drugs. Riboflavin deficiency is rare in the United States but often co-occurs with other nutrient deficiencies. The risk of riboflavin deficiency is higher for vegans who don’t eat green vegetables or nuts. Most fortified foods contain riboflavin, which is also found in nuts and green vegetables.

Plant food sources of riboflavin (vitamin B2) include:

Fortified cereals and bread
almond
spinach
Riboflavin is sensitive to light, and excessive exposure to sunlight should be avoided. Because riboflavin is exposed to light, milk cartons have been switched to less opaque materials that allow less light to be absorbed into the product.

‌ ‌ niacin (vitamin B3)
Nicotinic acid comes in two primary forms: nicotinic acid and nicotinamide or nicotinamide. Both conditions can be found in food, and there are related supplements. The body converts the amino acid tryptophan into niacinamide. Niacin (vitamin B3) has been shown to help lower LDL cholesterol, increase HDL cholesterol, and provide overall heart health benefits. There is little concern when niacin is taken from food, but when it is taken in supplements, it may cause various effects. Consult your doctor before starting or changing your accessories.

Plant food sources of niacin (vitamin B3) include:

Brown rice
Fortified cereals and bread
Nuts and seeds
bean
banana
‌ ‌ ‌ ‌ pantothenic acid (vitamin B5)
The body needs pantothenic acid to produce proteins and fats. It also synthesizes cholesterol, amino acids, and fatty acids and assists in other metabolic functions. Pantothenic acid can be made in small amounts by bacteria in the gut, but not enough to meet the required intake. Almost all plant and animal foods contain pantothenic acid in varying amounts. Deficiency is rare in the United States but can impact severely malnourished people.

Plant-based food sources of pantothenic acid (vitamin B5) include:

mushroom
Sunflower seed
avocado
Fortified breakfast cereal
‌ ‌ ‌, ‌ vitamin B6 (pyridoxine)
The body cannot produce vitamin B6 on its own, so it must be taken from food or supplements. The body needs vitamin B6 to metabolize protein, fat, and carbohydrates. Vitamin B6 also helps make red blood cells. Because of its role in making red blood cells, vitamin B6 may help prevent and repair anemia. Studies on using B6 to repair anemia are limited, but the results have been promising.

Plant food sources of vitamin B6 (pyridoxine) include:

chickpea
potato
Fortified cereals
Some vegetables and fruits, incredibly dark leafy vegetables, bananas, papaya, orange, and cantaloupe
‌ ‌ ‌ ‌ biological vitamins (vitamin B7)
Vitamin B7 is more commonly referred to as a natural vitamin and is primarily involved in hair, skin, and nail growth. Although a lack of vitamins can cause hair loss and skin and pin problems, there isn’t enough data to support these claims, according to the NIH report. Biovitamins do help break down fats, carbohydrates, and proteins in food. Biologic vitamin deficiency is rare in the United States, but medical conditions, such as alcohol abuse, can increase the risk of biologic vitamin deficiency.

Plant-based food sources of vitamins (vitamin B7) include:

avocado
Sweet potato
Nuts and seeds
Soybeans and other pods
Whole wheat and cereals
cauliflower
banana
mushroom
Cooking can lead to natural vitamin failure, so eating raw or less processed foods containing natural vitamins is recommended.

‌ ‌ ‌, ‌ folic acid salt (vitamin B9)
Folate is the natural form of vitamin B9. Folate is a synthetic form of folate found in fortified foods and supplements. Folic acid is more easily absorbed than folate, located in food, at 85% and 50% absorption rates, respectively. Folate helps form DNA and helps make red blood cells. Folic acid plays a vital role in pregnancy and rapid growth during fetal development. Women of childbearing age who intend to have children are advised to take folic acid supplements and eat foods rich in folate. The U.S. Food and Drug Administration requires manufacturers to add folic acid to fortified cereals.

Natural plant food sources of folate (vitamin B9) include:

Dark green leafy vegetables (spinach, kale, Roman lettuce, asparagus, broccoli)
legumes
peanut
Sunflower seed
Fresh fruit and juice
Whole wheat food
Although folate is known as B9, don’t get confused: there are only eight B vitamins.

‌ ‌ ‌, ‌ vitamin B12 (cobalt amine element)
B12 is found in animal foods but can also be found in certain fortified foods and supplements. Vitamin B12 is an essential nutrient for red blood cells and DNA formation. It also plays a vital role in maintaining nervous system function. Once B12 reaches the stomach, when consumed in food form and digestion begins, many reactions occur that allows B12 to be absorbed in the small intestine. People who do not eat meat, milk, eggs, and other animal foods may need to take vitamin B12 supplements.

Plant food sources of B12 (cobalamin) include:

Nutritive yeast
Fortified breakfast cereal
Fortified non-dairy milk
Most multivitamins contain every B vitamin, and some include as much as 100% of the daily value of B vitamins. B vitamins are essential for daily bodily function. Each vitamin has its important role in the body, but when taken together as a group of B vitamins, they are better absorbed, leading to superior health benefits. Some studies suggest that B-group supplements may be the best option. Consult your primary medical health provider before adding supplements to your diet.

You should know a few things when you start a vegetarian diet because well-informed decisions are often excellent. This article will help you decide if a vegetarian diet is still proper. It will also explain the benefits of switching to a vegetarian diet and what to know when you start.

What is a plant-based diet? ‌ ‌ ‌ ‌
A plant-based diet consists of several different eating plans. Before you embark on a plant-based diet, you must decide which eating plan is best.

Vegetarians: Vegetarians do not eat meat. There are different kinds of vegetarians, and some can eat eggs or dairy products.
Ovo vegetarian: Abstains from meat and dairy products and can eat eggs.
Lacto-vegetarians: do not eat meat or eggs, can eat dairy products.
Lacto-ovo vegetarians: do not eat meat, can eat eggs and dairy products.
Vegan: No animal products, including meat, dairy, and eggs.
Raw vegetarians: Eat a wholly vegetarian diet and do not eat processed or cooked foods.
Pescatarians: eat a vegetarian diet with seafood.
Flexitarian: The diet is flexible, primarily vegetarian, with occasional meat.
‌ ‌ ‌ ‌ the health benefits of vegetarian eating
Studies have shown that a vegetarian diet can even out health scores. These checks include the following:

Blood pressure
Cholesterol level
Glycosylated hemoglobin
Body mass index (BMI)
If you want your numbers to go down, or if you want to significantly reduce your chances of them going up gradually, going vegetarian is well worth considering. If your numbers don’t worry you but want to be more mindful of your weight, going vegetarian may also help you lose weight healthily.

Suppose you have early symptoms of glycolysis (preglycolitis). In that case, your doctor may recommend a vegetarian diet because this diet can help your body defend against glycolytic, heart disease, and other chronic diseases.

Another benefit of eliminating animal products from your diet is reducing the number of medications needed to control chronic diseases. A vegetarian diet helps avoid reactive inflammation in the body, a significant factor in developing chronic diseases.

‌ ‌ ‌ ‌ Help transition to a vegetarian diet.
Sure, you can start eating lots of salads, but a few of the same options can tire you quickly. There are many easy ways to get creative with your vegetarian plan. Some utensils can help you make vegetarian food more fun and delicious.

Shredder – This is a must for great vegetarian dishes. For example, try mixing walnuts and sun-dried tomatoes in a chopper to make vegan burritos. Don’t forget to put the tomato salsa on top, which can also be made in a helicopter with tomato sauce, garlic, coriander, onion, and lime juice.
Tumbler – Vegetarian staples include protein drinks and smoothies. The tumbler is handy, with a small wire stirring ball inside to help whisk the sticky powder into a smooth, tasty, nutritious drink.
Cutting Board – When going vegetarian, you must cut lots of fruits and vegetables. A good cutting board and the right knife can be beneficial.
Steaming basket – Ideal for cooking fresh vegetables, steaming baskets keep food from being submerged in boiling water, help keep it crisp and prevent nutrient loss.
An excellent vegetarian cookbook or two!
‌ ‌ provide nutrition and healthy vegetarian ‌ ‌ 11 kinds of main ingredients
A supplement for vegetarians
Since you’ve eliminated meat from your diet, it may be harder to get enough nutrients, and certain supplements can help fill the nutritional gap. The following products help ensure you get the right amount of nutrients daily.

Protein Powder – It may be challenging to get enough protein daily without eating animal protein. Protein powders can help increase your protein intake. You can substitute smoothies or protein drinks for a meal. Protein powders come in wide varieties and flavors. It would be best if you chose vegan proteins to avoid ingesting animal products through your glasses.
Vitamin B12 – Studies have shown that vegans and vegetarians are at an increased risk of vitamin B12 deficiency because foods high in vitamin B12 include meat, fish, milk, cheese, and eggs, which vegetarians do not eat. Don’t worry; B12 supplements can help prevent deficiency. According to research, B12 is necessary for many bodily functions, including proper nervous system function, DNA production, protein metabolism, and red blood cell formation.
Iron – There are two iron types: heme iron, in animal products, and non-heme iron, in plants. Heme iron is more easily absorbed and can lead to iron deficiency if you eat a vegetarian diet. Vegetarians and vegetarians may need iron supplements to prevent iron deficiency anemia.
Zinc is essential for immune and proper cell function, and not many plant foods contain zinc. Studies have shown that vegetarians and vegans have lower levels of zinc in their blood than omnivores. If you are a vegetarian, you may need a zinc multivitamin or zinc supplement.
Calcium – While plenty of plant-based foods can provide calcium, studies show that many vegetarians don’t get enough. Other studies have shown that vegetarians may be at increased risk of fractures due to inadequate calcium intake. Calcium supplements can help keep your bones strong, your heart and muscles functioning, and your teeth healthy.
Vitamin D – It’s not just vegetarians who have problems getting enough vitamin D. The list of foods that contain vitamin D is too short for everyone. In other words, it is difficult for everyone to get enough vitamin D. Vitamin D is essential for normal immune function and good mental health; Vitamin D also helps your body absorb calcium, which is crucial if you’re a vegetarian. Vitamin D supplements offer the ideal choice for most people. See your doctor to check your vitamin D levels before taking large doses of this fat-soluble vitamin.
Omega-3 fatty acids – Studies have shown significantly lower levels of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) in vegetarians and vegans; Both fatty acids are converted from alpha-linolenic acid (ALA), which can only be consumed from food. DHA and EPA come mainly from animal products such as fish oil, salmon, and mackerel. ALA, EPA, and DHA are Omega-3 fatty acids essential for eye and brain health. Other benefits of omega-3s include reduced risk of a range of chronic diseases. Don’t worry; omega-3 fatty acids can be supplemented with whole vegetarian oils. Seaweed oil can help maintain omega-3 levels in vegetarians and vegans.
Vegan superfood
Supplements are an excellent way to ensure you get all the nutrients you need when you’re not eating animal products. Many foods can be added to vegetarian diets to help fill the nutritional gap.

Check out these superfoods if you decide to opt for a vegan lifestyle.

Chia seeds – Chia seeds are rich in Omega-3 fatty acids and provide many nutrients at ultra-low calories. These seeds may be tiny, but they contain nutrients, antioxidants, fiber, and protein.
Flaxseed — Like chia seeds, flaxseed is also rich in omega-3 fatty acids and protein for vegetarians. They may also help balance blood pressure and cholesterol.
Nutritional Yeast – This fortified food with B12 can help reduce your risk of vitamin B12 deficiency after you start a vegan lifestyle. It has other added benefits, including providing healthy portions of vitamins, trace minerals, protein, and antioxidants. Nutritional yeast is a complete protein with all nine essential amino acids (must be ingested from food).
Pumpkin Seeds – Pumpkin seeds are a delicious snack that provides many health benefits and provides iron for vegetarians. Since it is difficult for vegans and vegetarians to get enough iron, pumpkin seeds are an excellent way to help increase iron intake. Other foods high in iron include legumes, nuts and seeds, cruciferous vegetables, and dried fruit.
‌ ‌ ‌ ‌ Should you start a vegetarian?
Vegetarianism has many health benefits, from weight loss to blood pressure control, that no other diet can match. Research suggests that a vegetarian diet may help reduce cholesterol, hba1c, and the risk of chronic diseases in the future, so doctors should advise all patients to go vegetarian, especially those with high blood pressure, heart disease, obesity, and other chronic conditions.

Vegetarianism may lead to deficiencies in some nutrients. It would be best to take iron, B12, Omega-3, vitamin D, zinc, calcium, and protein supplements, or at least monitor your levels of these nutrients when following a vegetarian diet.

Overall, the benefits seem to outweigh the risks, but whether this tried-and-true nutrition strategy is suitable for optimizing your health is something only you and your doctor can decide.

Collagen supplements usually consist of collagen peptides, smaller units of collagen that can be better absorbed and utilized. Supplementing collagen peptides has become a popular method; This helps you absorb collagen better, keeps you young, keeps your joints healthy, and optimizes your gut health. This article takes stock of everything you need to know about collagen and whether or not you should add it to your morning coffee to start the day off on the right foot.

What is collagen?
There are 28 different types of collagen in the body, about 80-90% of which are types I, II, III, IV, and V. These types of collagen are located as follows:

Type I collagen is found in tendons and bones and forms the structure of organs.
Type II collagen is found in cartilage.
Type III collagen is found in tissues and helps support many organs, such as the fascia that covers muscles and many other organs.
Type IV collagen forms the basis of organs.
Type V collagen is a potent type found in hair and nail tissue.
Collagen is encased in long chains of fibers that are the base and supporting structures of cells, called basal membranes. The more organized the collagen fibers are, the stronger their structure. As we age, collagen loss increases, and its organization becomes more disorganized. As a result, the skin develops wrinkles as you age or lose flexibility in your joints. Collagen, also known as collagen peptide, will be used interchangeably.

Remember that your body has produced all the collagen it needs for years. However, to get enough collagen, you must get enough vitamin C because it is essential for collagen synthesis. A systematic review in the Journal of Orthopedics for Sports Medicine shows that vitamin C supplementation may speed bone healing after fractures by further promoting collagen synthesis.

3 Key Benefits of collagen
There are many benefits to supplementing collagen peptides because collagen is ubiquitous in many body parts. We will review recent research findings to understand which organ systems may benefit from collagen peptide supplementation.

Skin and hair
With the advent of topical collagen creams in anti-wrinkle creams, the benefits of collagen peptides have become even more apparent. However, taking collagen peptides internally has proved to be more effective. In a systematic review published in the Journal of Dermatology & Pharmacology, researchers concluded that oral administration of 3-4 grams of collagen peptide per day optimizes skin elasticity, promotes hydration, and increases dermal collagen density. Therefore, taking collagen peptides orally encourages the production of proteins that help to form layers of skin that help keep your skin young. Since then, oral supplements have also been shown to help promote hair growth in women with thinning hair.

Joint and bone health
Collagen supplements have been shown to promote joint health. At the same time, collagen taken orally is absorbed by the gut and accumulates in cartilage, encouraging chondrocytes to synthesize the structures that makeup joints.

Clark et al. conducted a randomized controlled trial of athletes taking collagen peptide supplements and a placebo group over 24 weeks. The results showed that the athletes’ five indexes of walking, standing, resting, lifting, and lifting joint pain were optimized in the experimental group supplemented with collagen peptide.

This is good news for many people who suffer from joint pain and mobility problems; Because pain can be debilitating and reduce the quality of life. By supplementing collagen peptides, people with joint pain can see their mobility and joint pain symptoms optimized.

As mentioned earlier, type I collagen is the primary type of collagen that makes up bones. In addition to vitamin C supplements to help the bones synthesize collagen, a randomized controlled study by Konig et al. found that in a group of postmenopausal women with reduced bone density, 66 women who received collagen peptide supplements increased bone mineral density compared to 65 women in a control group. This means that supplementing with collagen peptides and vitamin C, vitamin D, and calcium could also optimize bone strength, especially in postmenopausal women whose bone health may be much worse than before.

Intestinal health
The adage “You are what you eat” may come to mind when supplementing collagen peptides. In addition to the benefits for nails, skin, and bones, collagen supplements are believed to optimize gut health. Keep in mind that many of the collagen peptides we take are absorbed by cells in the gut. Therefore, we must keep these cells healthy to have a stable gut microbiome and a healthy gut structure, especially in people with chronic intestinal diseases.

Add collagen to your coffee.
Collagen has a neutral taste. As a result, many manufacturers have formulated various supplements, including coffee creamer, to improve the health benefits of your morning coffee. Drinking coffee has been found to have many potential health benefits, including optimized blood sugar control, improved memory, antioxidants, and more; plus, drinking up to four cups of coffee a day is reassuring.

Although this may seem like a good idea to save time, we need to consider the optimal temperature at which collagen and egg white matter can survive. If the temperature is just above 37 degrees Celsius, collagen changes its properties. The temperature at which proteins change their properties is as low as 36 degrees Celsius. This may seem counterintuitive since a protein is a structural protein whose equilibrium temperature is below our body temperature. But it’s also nature’s way of getting the body to remodel this protein because our bodies are under constant stress every day.

So, should you add collagen to your brew? Unfortunately, the water temperature must be around 90.5 to 96.1 degrees Celsius if we want to brew a beautiful cup of coffee. This temperature is more than twice the stable temperature of collagen; At these high temperatures, proteins change their properties or deteriorate. Think of it like a raw egg hitting a frying pan. Although it is still an egg, the protein has changed differently and cannot return to its original structure. The same goes for collagen. Therefore, if you want to enjoy the full benefits of collagen peptides and coffee at the same time, it is recommended that you drink cold coffee to maintain the structural integrity of collagen. In addition, you can add collagen to other foods, such as smoothies, yogurt, acai bowls, or protein shakes.

A match made in heaven
The combination of collagen peptides and coffee offers a variety of health benefits from your head to your toes. Remember that to take full advantage of collagen peptides, consume them in drinks or foods below body temperature. I use a simple collagen recipe for cold brew coffee regularly.

Cold Brew Coffee Collagen formula
Materials:

8 ounces of freshly brewed coffee or two shots of espresso
Four ounces of your favorite milk
Agave sweetener and coconut sugar, or your favorite sweetener.
1 scoop Collagen (10g)
Ice cube
Cinnamon powder
Practice:

First, take 8 ounces of freshly brewed coffee or, if you prefer, two shots of espresso.
While the coffee is still hot, add agave sweetener or brown sugar to taste it to dissolve the sweetener better.
Add 4 ounces of almond milk or milk of your choice.
Add cold before adding collagen powder.
Once cool, add one teaspoon of your favorite collagen powder (about 10 grams).
Sprinkle a little cinnamon on top, and enjoy.

Thanks to modern medicine and better living conditions, the average life expectancy for an American woman is 80.5 years. 1 That means you have a few more decades of good life after 50.

How can you live a great life, feel great about yourself, and grow old gracefully? Make wise lifestyle choices. In addition to exercising regularly, quitting smoking (if you are a smoker), managing stress, and avoiding or drinking alcohol in moderation, you also need to eat right.

Changing what you eat after 50 can hugely impact how you feel, how you look, and how old you are.

What happens to a woman’s body over 50?
Your body consists of trillions of cells that work together to keep you alive. As we age, however, all of these cells will begin to change. They get bigger and lose part of their ability to divide, function and reproduce correctly. The ability to repair DNA is also reduced, increasing the disease risk.

Since tissues and organs are made of cells, your whole body changes. Everything changes, including skin, bones, muscles, joints, and organs. Your nervous, immune, reproductive, endocrine, digestive, musculoskeletal, and cardiovascular systems are all affected by aging.

Your aging process is influenced by genetics, lifestyle, and environment. While aging is inevitable, a nutritious and healthy diet can delay or slow aging. In contrast, diets high in calories, saturated fats, and many processed foods speed up aging.

Want to know which part of your body ages fast? You might think it’s your skin, but your breasts age quickly. According to a study published in Genome Biology, breast tissue is the part of the body disproportionately affected by aging.

Decreased estrous hormones associated with Menopause cause glandular tissue to contract, shrinking the breasts. The connective tissue that supports the breast also relaxes, causing it to start sagging. The skin in your neck and chest area also ages when exposed to the sun, so it’s essential to protect your skin with a full-spectrum anti-sun cream.

Nutritional paradox
After 50, we face a nutritional paradox: We need more nutrients, including protein, calcium, specific B vitamins, and vitamin D, but not as many calories. This makes it more critical than ever to eat a nutrient-rich diet.

According to the American Academy of Medicine, a moderately active woman needs about 2,000 calories a day between the ages of 31 and 50 and only 1,800 calories a day after age 51. After age 50, we need to eat 200 fewer calories daily to maintain weight for several reasons.

First, unlike fat, muscle is metabolically active, burning 7 to 10 calories per pound. This means that the more power you have, the more calories you burn during rest, activity, and sleep.

However, starting in our 30s, we lose 3 to 8 percent of our muscle mass every decade. As we get older, our activities decrease. Nearly 30 percent of women over 50 do not engage in regular physical activity, according to the Centers for Disease Control.

Why do we need more nutrition? As we age, our stomach produces less acid. This reduces the absorption of several vital micronutrients, including vitamin B12, calcium, iron, and magnesium.

In addition, as women approach Menopause, estrous levels drop when they haven’t had a period for 12 months. This can hurt bone density and total muscle mass, resulting in higher protein, calcium, and vitamin D intake requirements.

What is the best diet for women over 50?
The best diet is plant-based Whole Foods (WFPB), which fills your plate with nutrients and keeps you healthy, reducing inflammatory responses. Conversely, a poor diet high in sugar, refined carbohydrates, fast food, and fried foods can accelerate aging.

Numerous studies have shown that plant-based diets, such as the DASH and the Mediterranean diet, may reduce the risk of chronic disease. Eating rainbow foods also provides a range of phytochemicals that may have antiaging properties.

Polyphenols
Polyphenols are compounds rich in antioxidants, and foods containing polyphenols help prevent inflammatory reactions. Good sources of polyphenols include Onions, berries, green leafy vegetables, red grapes, and green tea.

Plant ingredients help prevent weight gain during Menopause.
A plant-based whole Foods diet (WFPB) approach can also help reduce cholesterol levels and prevent weight gain during Menopause. This is because such diets are rich in produce and contain fewer calories than the standard American diet (SAD). Plant-based foods are high in water and fiber, so they keep you full without putting on weight. You feel satisfied while consuming fewer calories, so you eat less.

Nuts and seeds
Nuts and seeds are a big exception. While nuts and seeds are high in healthy fats that can support healthy aging, they are high in calories. Eat in moderation, keeping your servings to manageable portions of about an ounce and a half.

Soluble fiber
In plant-based foods, soluble fiber can also lower “bad” low-density lipoprotein (LDL) cholesterol levels to optimize nutrient absorption. Soluble fiber reduces the amount of cholesterol that enters the blood.

At the same time, it dissolves in your gut, slowing down digestion. This gives healthy bacteria living in the digestive tract a chance to absorb nutrients and be absorbed by the body.

Good sources of soluble fiber include beans, oats, apples, pears, and Brussels sprouts.

Soy foods may help reduce hot flashes.
In addition, eating a plant-based diet rich in soy can help reduce the hot flashes and night sweats you experience during Menopause.

A 12-week study published in the journal Menopause found that postmenopausal women who ate a low-fat vegetarian diet containing half a cup of cooked soy a day reduced the incidence of moderate to severe hot flashes from nearly five a day to less than one. 2 During the study period, almost 60 percent of participants no longer experienced moderate to severe hot flashes. Many subjects also reported improvements in sexual performance symptoms, general energy, and mood.

Moderate meat
A plant-based whole foods diet does not mean going vegan and rejecting meat, poultry, fish, eggs, and dairy altogether. You can still eat animal-derived foods; reduce the amount.

Think of meat as a dietary supplement, not a meal priority. Consider ethnic dishes that use small amounts of meat to flavor soups, stews, casseroles, and stir-fries. Maybe try giving up the heart for a day or a week. Or replace animal products with a vegan source. For example, soy milk instead of milk, veggie burgers, or plant-based “vegetarian mince” instead of beef.

Cutting back on animal products high in saturated fat, such as red meat and cheese, can also help reduce calories and the risk of heart disease.

Get plenty of protein.
To maintain total muscle mass and muscle strength, it is essential to consume enough protein.

After age 50, the recommended daily amount of protein increases from 0.8 grams per kilogram of body weight to 1 to 1.2 grams. That means you need 0.45 to 0.55 grams of protein per pound of body weight after age 50, or 67 to 83 grams per day for a 150-pound woman.

High-protein foods include legumes, meat, poultry, fish, eggs, and dairy products. A great way to ensure you’re getting enough protein is to add a serving of protein to every meal and snack.

For example, eat an egg, drink a glass of milk for breakfast, or add a spoonful of pea or soy protein powder to your morning smoothie. Eat a Turkey sandwich for lunch, or add tofu or canned salmon to your salad. Eat 3 to 4 ounces of chicken breast, veggie burgers, or bean burritos for dinner. High-protein snacks include edamame, fruit mixed with nut butter, and low-fat yogurt.

Also, to help maintain total muscle mass and muscle strength and increase metabolism, make sure to strength train several times a week. You can use dumbbells or resistance bands or incorporate bodyweight exercises such as push-ups and lunges into your exercise routine. Practicing yoga regularly can also help you gain muscle and improve strength.

A diet for strong bones
You can do several things after age 50 to prevent osteoporosis and keep your bones strong.

calcium
First, make sure you’re getting enough calcium. After age 50, calcium requirement increases from 1000 mg to 1200 mg daily. Good sources of calcium include low-fat dairy products, calcium-fortified drinks, edamame, tofu, canned bone-in sardines, or salmon.

magnesium
After Menopause, you may also need more magnesium, which helps prevent bone loss. 3 The recommended daily intake (RDA) of magnesium for adult women is 310 to 320 mg/day. The mineral is found in many foods, including almonds, peanuts, cashews, legumes, soy, leafy green vegetables, fortified grains, dark chocolate, and whole grains.

Vitamin D
It’s also essential to get enough vitamin D to support calcium absorption. A growing body of research suggests that vitamin D deficiency may be linked to cardiovascular disease and other chronic diseases.

Sunlight is a natural source of vitamin D, but many women don’t get enough of it, especially those living in the north. Studies have found that more than 40 percent of American adults are vitamin D deficient. 4

The U.S. Medical Institute recommends an average daily intake of 400 to 800 international units (I.U.) of vitamin D. Still; some studies suggest a higher level of 1,000 to 4,000 IU, known as the comfort limit. It’s a good idea to measure your vitamin D levels to determine the right amount you need.

Foods rich in vitamin D include tuna, sardines, salmon, and cod liver oil. Many foods are also rich in vitamin D, including cereals, milk, soy milk, and orange juice. You can also take vitamin D supplements to make sure you get enough.

collagen
Consider adding collagen to your diet. Not only can taking collagen help you meet your protein needs, but studies have shown that collagen can improve bone density in postmenopausal women. 5,6

melatonin
Melatonin is a natural hormone produced by the body to support sleep and may also prevent bone loss after Menopause. A comprehensive analysis of three randomized controlled trials concluded that melatonin could be a reassuring nutritional supplement to optimize bone density in perimenopausal and postmenopausal women. Still, more research is needed to confirm its efficacy.

Supplements cover your nutritional base in many ways and provide additional support.
While eating right is the first defense against reverse aging, smart supplement choices can ensure your nutritional base is covered in many ways to support healthy aging.

multivitamin
Start with a multivitamin-mineral designed for women over 50. If you no longer have periods and therefore are not losing iron through blood loss, choose products with low or no iron content.

Omega-3 fatty acids
U.S. Dietary guidelines recommend eating at least 8 ounces of fish per week. If you don’t eat fish or don’t eat enough to meet the guidelines, consider adding omega-3 fatty acid supplements to your nutrition plan, Or eat oils rich in omega-3 fatty acids, such as flaxseed oil.

Studies have shown that healthy fats, including omega-3 fatty acids, may reduce menopause symptoms. Omega-3 fatty acids support brain and heart health and have been shown to reduce inflammatory responses.

Supplements that reduce the inflammatory response
While inflammatory reactions are a normal process and essential for healing, chronic inflammatory reactions can also damage tissues, joints, and blood vessels. This damage can lead to joint problems, heart disease, and Alzheimer’s. You can determine if you have a chronic inflammatory response with a blood test that measures a liver chemical called C-reactive protein.

In addition to fish oil, several other supplements may help reduce inflammatory responses:

Curcumin: Studies have shown that curcumin contained in turmeric may lower C-reactive protein.
Ginger: Studies have shown that ginger consumption may help lower C-reactive protein.
Resveratrol: An antioxidant found in purple fruits like grapes and blueberries. Resveratrol, taken as a supplement, has reduced inflammatory responses.
Spirulina: Spirulina is a blue-green alga that has also been shown to reduce inflammatory responses.
Vitamin C: As a powerful antioxidant, vitamin C can help reduce inflammatory responses.
Talk to a doctor or registered dietitian before using supplements to reduce inflammatory responses and promote healthy aging, especially if you are taking medications or have specific medical problems.

Men tend to have more muscle mass, a larger build, and a higher metabolism than women. As a result, we generally need more calories and dietary fiber throughout the day and specific essential vitamins and minerals than women do. Men also have sex-specific nutritional needs, such as promoting healthy testosterone levels. 1

But for men, calories come first.
Before diving into specific nutritional recommendations, you must ensure your total calorie intake is controlled. Men have higher calorie needs than women, averaging about 2,220 to 3,000 calories daily. Depending on your health goals, you may need more or fewer calories than this average.

The goal is to use about 45 to 65 percent of calories consumed from carbohydrates for energy, about 10 to 35 percent of calories consumed from protein to help maintain muscle mass, and the remaining 20 to 35 percent of calories from fat to help keep you full. 1

Your calorie needs will vary depending on age, height, weight, activity level, and gender. Men tend to have a higher metabolism than women, so it’s essential to know your recommended calorie intake. 1

Let’s take a closer look at some of the essential nutrition for men so you can create a meal plan to keep you healthy and feel good about yourself.

Step 1: Protein
Currently, the recommended daily intake (DRI) of protein for the average adult male is 0.8g per kg of body weight. 1 However, this recommendation may be too low for men who exercise regularly.

According to the International Society of Sports Nutrition (ISSN), 20 to 40 grams of quality protein every three to four hours is enough to help support muscle protein synthesis, healthy body composition, and your physical performance at the gym. 2

You may wonder, “What is a ‘good’ source of protein?” Good quality protein sources contain appropriate levels of all nine essential amino acids. They are also known as “complete proteins.” Complete proteins usually come from animal sources, but some plant proteins, such as soy and quinoa, contain all the essential amino acids. 3

Whey protein products are usually lactose-free; if you are allergic to dairy products, egg white protein or soy are excellent complete protein substitutes. If you are a vegetarian, try soy protein products, protein powders, or products that contain a mix of plant proteins, such as rice, peas, hemp seeds, and chia seeds. Don’t look for protein sources that have only one of these ingredients.

Potable protein powders and bars will ensure you get enough protein if you want to gain, lose, or maintain your current weight.

2. Dietary fiber
   Most of us don’t meet our recommended daily intake of fiber. Ninety-seven percent of men don’t get the recommended daily information of 28 to 34 grams of dietary fiber.

Two types of dietary fiber can be incorporated into your diet:

Soluble dietary fiber: Helps reduce cholesterol and stabilize blood sugar levels. Sources of soluble nutritional fiber include oats, beans, peas, barley, and apples.
Insoluble dietary fiber: Optimizing gut health. Insoluble dietary fiber is found in wheat bran, nuts, and vegetables such as cauliflower, mung beans, and potatoes.
Fruits, vegetables, and whole grains are excellent sources of dietary fiber. A high-fiber diet helps with bowel movement, reduces inflammatory responses, and reduces the risk of heart disease. 4

Try incorporating plenty of fruits, vegetables, and whole grains into your daily diet to benefit from a high-fiber diet. If you have trouble getting enough fiber from a complete diet, consider taking a dietary fiber supplement.

3. Omega-3 fatty acids
   Men need about 1.6 grams of omega-3 fatty acids per day. Research suggests that adequate dietary intake of omega-3 fatty acids and appropriate calories may help reduce the risk of diet-related chronic diseases, such as cardiovascular disease, type 2 carbohydrate-metabolic disease, and obesity.

Omega-3 fatty acids are involved in many essential body processes, including making cell membranes for the brain and sperm cells. 5

Fatty fish found in cold water, such as salmon, tuna, mackerel, herring, and sardines, are an excellent source of omega-3 fatty acids. Vegetarian sources include chia seeds, flaxseed, walnuts, and canola oil.

If you generally cannot eat fish rich in omega-3 fatty acids several times a week, or if you are a vegetarian or vegan, consider taking fish oil or seaweed-based omega-3 supplements to ensure you get enough of this essential healthy fat. 1,5

4. Vitamin D
   More than 90 percent of men don’t get enough vitamin D, which can be problematic because adequate vitamin D is essential for healthy bones. 1 The combination of adequate vitamin D and calcium intake helps prevent the weakening or softening of bones. Vitamin D also plays a vital role in calcium absorption, supporting the immune system and reducing inflammatory responses.

Men should get at least 600 IU (international units, or 15 micrograms) of vitamin D daily. 1 The most common source of vitamin D is sunlight exposure. Five to 30 minutes of outdoor activity at least twice a week can help ensure adequate vitamin D. 6

Naturally rich food sources of vitamin D are rare, but vitamin D is found in fatty fish (salmon, tuna, mackerel, trout, and herring) and cod liver oils such as cod liver oil. Since there are fewer vitamin D-rich foods and many of us live in northern climates, where the sun is too low in the sky to produce adequate amounts of vitamin D optimally in the skin (especially during the winter months), you should consider taking vitamin D supplements. 1,6

Step 5: Calcium
Like vitamin D, calcium helps promote healthy bones. Studies have also shown that adequate calcium intake can help reduce the risk of colon and rectal cancer.

About 30 percent of men consume less than the recommended 1 000 milligrams of calcium daily. Calcium-rich foods and some fortified foods can help you meet your needs. 1

Low-fat or nonfat dairy products (milk, cheese, Greek yogurt, etc.)
kale
spinach
Chinese cabbage
tofu
Fortified cereals
Fortified orange juice
If you don’t eat much dairy or think your calcium intake is low, you can take calcium supplements to make up the difference. Depending on the type of calcium you consume, you may need to adjust the timing of your calcium intake so that you don’t mix it with other remedies or supplements. Consult your doctor or registered dietitian for guidance.

Step 6: Magnesium
Magnesium is an essential mineral that plays a vital role in muscle contraction, physical performance, and helping the body produce energy. 8,9 When magnesium intake is low, your energy levels and physical performance are affected. If you have low testosterone levels, getting enough magnesium and increasing physical activity may help. 8

You should take 420 mg of magnesium daily. 1 Many foods are rich in magnesium, including 9

Pumpkin seed
Chia seed
almond
spinach
Cashew nut
peanut
edamame
Black bean
In addition to incorporating more magnesium-rich foods into your diet, consider taking magnesium supplements to ensure your needs are met.

7. Vitamin C
   Vitamin C plays a vital role in wound healing and collagen production. As a powerful antioxidant, vitamin C intake may help prevent or slow the development of specific malignant cell mutations. In addition, adding antioxidant-rich fruits and vegetables to the diet has been associated with a reduced risk of heart disease, the leading cause of death in adult men. 10,11

You only need 90 mg of vitamin C per day, and you can easily get it through a variety of foods, such as red bell peppers, citrus fruits, strawberries, and broccoli. 1,10

8. Creatine
   Studies have shown that people of all ages can benefit from creatine supplementation. Creatine not only helps to optimize potency, increase muscle mass, and optimize post-exercise repair, but there is growing evidence that creatine supplementation may help reduce cholesterol and triglyceride levels, reduce fat accumulation in the liver, reduce bone loss, and improve cognitive function. 12

If you are taking any form of regular exercise, you should consider taking creatine supplements. The International Society of Sports Nutrition recommends 3 to 5 grams of creatine monohydrate daily.

9. Collagen
   Collagen supplements help prevent collagen breakdown and relieve pain caused by certain joint diseases, such as bone joint problems. 13 Taking 15 grams daily can help optimize joint pain and function.

When taken in conjunction with vitamin C and physical activity, collagen supplements can have outsize health benefits. 13 When choosing a collagen supplement, look for products that contain the words “hydrolyzed” or “peptide.”

10. Fenugreek extract
    When men reach the age of 30, testosterone levels decline at a rate of about 1 percent per year. A daily dose of fenugreek seed extract of 500 to 600 milligrams may help counter this decline. 14

Fenugreek is an herb commonly used in Indian, North African, and Middle Eastern dishes. Its flavor is similar to maple syrup.

Although there are no known side effects from using whole fenugreek, consuming too much fenugreek extract may cause a stress response in the gastrointestinal tract. Be sure to consult your doctor, registered dietitian, or another qualified medical health professional before starting a new supplement. 15

Regular basic health check-ups
Seeing a doctor is not nutritional advice, but it matters. The Mayo Clinic recommends that men under 50 see a primary health doctor every three to five years, and men over 50 see a primary health doctor every year. 16

For health, consider one nutrient at a time.
An excellent way to ensure that you meet all your nutritional needs is to consider nutrient intake on a case-by-case basis. Take protein, for example. Are you getting enough protein? Can you change your diet to include more protein in your diet, or do you need a protein powder supplement?

Once you’ve reached that goal, try setting a new one, such as meeting your dietary fiber intake. With each new change you make, you will have a healthier lifestyle and become a better version of yourself.

What is vitamin K?
Vitamin K is a fat-soluble vitamin found in different foods and can be taken as a dietary supplement. Vitamin K plays a role in the body’s production of proteins associated with blood clotting. Some anticoagulants prevent vitamin K from producing blood clotting.

Vitamin K has two components: K1 and K2. Vitamin K1 is mainly found in leafy vegetables and is the main dietary form of vitamin K. Vitamin K2, on the other hand, is located in animal-derived and fermented foods such as cheese and yogurt. In addition, your gut bacteria also make some vitamin K2.

Vitamin K appears to help prevent the calcification of blood vessel walls, which is why there has been a lot of research into how vitamin K can help prevent atherosclerosis and support cardiovascular health. Vitamin K is stored in the liver and other body tissues, including the brain, heart, and bones. Unfortunately, not all vitamin K is stored in the body; 50% is passed out of the body in feces and 20% in urine, which is one reason why leafy greens are recommended as part of a healthy diet. Among other nutrients, leafy greens contain vitamins A, C, and E, iron, magnesium, potassium, and calcium. They’re also rich in carotenoids, antioxidants, and fiber.

What is vitamin D?
Vitamin D, also known as calciferol, is another fat-soluble vitamin found in some foods, added to other foods, such as milk, and taken as a dietary supplement. What’s unique about vitamin D is that when you’re exposed to sunlight, your body makes Vitasol D; That’s why it’s also known as the sunshine vitamin. Vitamin D promotes calcium absorption in your bones and prevents calcium from accumulating in your blood. Not enough vitamin D can put you at risk for weak bones, and a lack of vitamin D can lead to osteoporosis. In children, vitamin D protects against a condition called rickets.

Vitamin D comes in two primary forms: D2 and D3. The main active ingredient in the body is vitamin D2. Sources of vitamin D include salmon, trout, tuna, and fish oil. Other foods containing vitamin D include mushrooms and egg yolks. Some foods fortified with vitamin D include milk, margarine, cheese, ice cream, and plant-based milk substitutes for soy, almonds, or oats. After that, your body can make its vitamin D: you must get some sun. Time of day, clouds, smog, and skin melanin levels affect how much sunlight is absorbed. It’s important to note that it’s essential to protect yourself from excessive UV exposure, which can lead to severe skin conditions. Applying anti-sun creams can help protect your skin, but this also prevents you from absorbing UV rays to make vitamin D. This is why many foods are fortified, and vitamin D supplements are recommended.

Cardiovascular risk factors
According to the World Health Organization (WHO), cardiovascular disease has become the leading cause of death worldwide, with an estimated 17.9 million people dying of CVD (cardiovascular disease) in 2019. Cardiovascular diseases include:

Coronary atherosclerosis is a disease of the blood vessels supplying blood to the heart that can lead to heart attacks.
Cerebrovascular disease is a disease of the blood vessels supplying blood to the brain that can lead to strokes.
Peripheral artery disease is a disease of the blood vessels in the arms and legs.
Heart attacks and strokes occur when blood flow to the heart or brain is blocked, usually because of a build-up of fatty acids in the blood vessels supplying the heart and brain. The key to cardiovascular disease is that most illnesses can be prevented by making lifestyle changes and reducing risk factors associated with cardiovascular diseases, such as smoking, obesity, unhealthy diet, lack of physical activity, and excessive alcohol consumption.

Critical risk factors that need to be optimized for cardiovascular disease prevention are unhealthy diet and smoking cessation. Reducing the consumption of processed foods containing salt, avoiding tobacco products, and limiting alcohol consumption may help prevent cardiovascular disease. Eating a diet rich in fruits and vegetables and getting regular physical activity for at least 30 minutes a day are two practices that can help you prevent cardiovascular disease.

The synergistic action of vitamin K and D
According to the Journal of Nutrition, vitamins D and K synergistically affect cardiovascular health. These vitamin deficiencies are associated with high blood pressure and increased arterial wall thickness. Vitamin D has been shown to stimulate the production of vitamin K-dependent proteins. While you can take vitamin D or K supplements alone, bringing them together may have a better-combined effect.

Dal Canto et al. studied 601 people aged 70 and older. They found that participants with low levels of vitamins D and K had a higher body mass index (BMI), a higher prevalence of chronic diseases (such as type 2 carbohydrates), and higher blood pressure than those with normal levels. In addition, participants with low levels of vitamin D and K had higher heart attack medication use rates. Then, of the 601 participants, 321 with chronic conditions with high blood pressure also had changes in the heart muscle structure, and these people also had lower levels of vitamins D and K.

In VINDICATE studies (the effect of vitamin D on heart function in patients with chronic heart failure), high doses of vitamin D supplements, about 4,000 international units (IU), help optimize heart function, which means the heart pumps better when taken in high doses. Women with higher levels of vitamin K, but not men, had an optimization in their left ventricular mass index, which shows how big their hearts are and how well they are working because of high blood pressure.

The recommended intake of vitamins D and K
In addition to eating green leafy vegetables, many multivitamin supplements contain about 75 percent of your daily allowance for vitamin K if you’re interested in increasing your intake. Other dietary supplements contain only vitamin K but can be taken with other nutrients such as calcium, magnesium, or vitamin D. The recommended daily allowance for vitamin K is 120 micrograms for men and 90 micrograms for women. Talk to your medical health provider before taking vitamin K supplements, as vitamin K can interact with other formulations, especially if you’re taking one that helps prevent blood clots from forming.

In addition to eating fish and milk and exposure to sunlight to make vitamin D, you can also take multivitamin supplements containing vitamin D on your own or with calcium. Vitamin D is measured in micrograms and international units (IU), where one microgram is 40 IU. The recommended daily intake for adults under 70 is 600 IU or 15 micrograms; For people 70 years or older, the recommended daily intake is 800 IU. Many professional associations recommend higher amounts, and the Endocrine Society recommends 1,500 to 2,000 IU per day for adults.

One of the best strategies for using whey protein is to ingest it before or between meals. Studies have shown that taking small amounts of whey protein before meals improves blood glucose control after meals. The mechanism for this beneficial effect was better defined in a study by researchers at the University of Toronto.

Benefits of whey protein:
Whey protein has been shown to be more effective than similar amounts of other protein sources in preventing postprandial-based blood glucose increases. This effect is partly due to whey protein increasing insulin production from the pancreas. However, whey proteins also contain bioactive peptides, which increase the release of gastrointestinal hormones, such as cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1), which play a role in gastric empelling, appetite control, and blood sugar regulation.

Other benefits of whey protein:

Whey protein has the highest protein biological value.
Whey protein is a rich source of branched chain amino acids (BCAAs), which are metabolized directly into muscle tissue and are the first substances to be used during exercise.
Whey protein is an excellent source of the essential amino acid leucine. Studies have shown that among individuals who exercise, those on a high-leucine diet benefit more, have more lean muscle tissue and less body fat than those on a low-leucine diet. The whey protein isolated contains about 50% more leucine than the soy protein isolated.
Whey protein is a soluble, digestible protein that can be effectively absorbed into the body.
Lower postprandial blood sugar
To more fully identify the mechanism of action of whey protein in lowering postprandibular glucose levels, healthy young adults were given whey protein (10 and 20 g), glucose (10 and 20 g), or water (control group). Acetaminophen (1.5g) was preadded before each meal to measure gastric emptying.

Plasma concentrations of acetaminophen, glucose, and beta-cell and gastrointestinal hormones were measured at intervals before (baseline) and before (0-30 min) and after (50-230 min) premeal ingestion (12 kcal/kg) and a preset pizza meal (12 kcal/kg). Compared with the control group and 10 g glucose, whey protein reduced the rate of preprandial gastric emptying and induced lower preprandial insulin and C-peptide than preprandial glucose. Glucose, but not whey protein, raised premeal blood sugar levels. Whey protein leads to higher postprandial GLP-1 and peptide tyrosine-tyrosine (PYY) levels compared to glucose, while reducing insulin concentration without changing insulin secretion and extraction rates.

In summary, whey proteins produced lower mean plasma glucose, insulin, and C-peptides, while GLP-1 and PYY concentrations were higher than preprandial glucose. These effects suggest that whey protein reduces postprandial glucose levels in both insulin-dependent and non-insulin-dependent mechanisms.

When you’re lucky enough to enjoy a sunny outdoor workout, sometimes the last thing you feel like doing afterward is downing a creamy, milk-based protein. That’s where our deliciously fruity Clear Whey Isolate comes in.

Packed with 20g of protein per serving, it’s every bit as effective for supplying your muscles with what they need to grow and repair after you’ve worked them hard – only it’s more like a juice than a shake. The perfect light refreshment to cool you down after a sweaty summer workout.

Plant-based? Don’t worry; we’ve covered you with our Clear Vegan Protein option. Made from hydrolyzed pea protein and available in incredible fruity flavors, we guarantee it’ll be your go-to for hot weather hydration that helps you hit your daily protein requirements.

And what better way to enjoy these two innovative blends than as ice-cold slushies? Super-simple to make, they’re an ideal reward for making it through your sets and circuits.Servings1 slushy

Ingredients

• One scoop of Clear Whey Isolate or Clear Vegan Protein
• 200 ml water
• One handful of crushed ice

Tip: Add fruits as an optional garnish

Method

1. First, add 200ml of water and one scoop of your favorite flavor of Clear Whey Isolate or Clear Vegan Protein to a shaker.
2. Shake thoroughly until the mix is fully combined, and let any froth settle.
3. Next, add a handful of crushed ice to a blender and pour your precise protein shake mix on top.
4. Blend well until you get a smooth, thick slushy consistency.
5. Serve in a glass with any garnish of your choice.

Clear Protein Slushy

Nutritional Facts

Amount per serving

Clear Vegan Slushy

Nutritional Facts
Amount per serving

Research has shown that a vegan diet can help do the following:

1. Promote weight loss: Twenty-two publications from 19 studies were studies in a systematic review¹. The majority of them were randomized controlled trials comparing a low-fat vegan diet to an omnivore diet in participants with overweight, type 2 diabetes mellitus and/or cardiovascular disease. All studies reported weight reductions, of which seven revealed significant differences, and four revealed non-significant differences between the intervention and the control groups. The results suggest that plant-based diets may improve weight status in some patient groups. This is likely due to the high fiber content , increasing satiety amongst individuals and the nutrient density of the diet.
2. Reduce your risk of heart disease by lowering cholesterol levels: According to current guidelines², a healthy dietary pattern is high in vegetables, fruit, whole grains, seafood, legumes, and nuts, and includes a modest amount of low- and non-fat dairy products. It is also low in red and processed meat, sugar-sweetened foods and beverages, and refined grains

Foods High In Protein

• Tofu
• Tempeh
• Legumes
• Nuts and seeds
• Edamame beans
• Lentils
• Quinoa
• Chia seeds
• Hemp seeds
• Seitan

Weekly Meal Plan

Vegan Cinnamon-Apple Baked Oatmeal

Ingredients

• 2 1/2 cups (220g) old-fashioned oats
• 2 teaspoons ground cinnamon
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 2 1/4 cups (532ml) unsweetened almond milk
• 2 cups (280g) sweet apple, grated and unpeeled (such as Honeycrisp)
• 2 tablespoons maple syrup
• 1 1/2 teaspoons vanilla extract
• 1/2 cup (57g) walnuts, chopped
• 2 cups (228g) strawberries, sliced
• 1 cup (120g) raspberries
• 1 cup (120g) blackberries

Directions

• Preheat the oven to 375°F (190ºC). In a large bowl, stir together oats, cinnamon, baking powder and salt. Stir in almond milk, grated apple, syrup and vanilla. Pour mixture into an 11-by-7-inch glass baking dish coated with cooking spray. Sprinkle evenly with walnuts.
• Bake until set, about 35 minutes. Let stand 5–10 minutes before cutting into six pieces.
• Combine strawberries, raspberries and blackberries in a bowl. Serve berry mixture over oatmeal.

Serves: 6 | Serving Size: 1 oatmeal piece and 2/3 cup berries

Nutrition (per serving):

Calories: 232; Carbs: 31g; Protein 7g; Fat: 11g

4-Ingredient Foolproof Banana Protein Pancakes

Serves: 4

Nutrition (per serving):

Calories: 132 kcal; Carbs: 15g; Protein: 15.4g; Fat: 1.3g

Curried Tofu-Spinach Scramble

Ingredients

• 1 tablespoon canola oil
• 1 1/2 cups (212g) crumbled extra-firm tofu
• 3/8 teaspoon curry powder
• 1/4 teaspoon kosher salt
• 1/2 cup (76g) grape tomatoes, halved
• 4 cups (84g) fresh spinach, lightly packed

Directions

Heat a medium skillet over medium-high heat. Add oil to the pan and swirl to coat. Add tofu, and sprinkle with curry powder and salt. Cook 2 minutes, stirring frequently. Move tofu to one side of the skillet and add tomatoes to the empty side. Cook for 2 minutes or until tomatoes starts to wilt. Gradually add spinach, stirring gently until spinach wilts, about 2 minutes.

Serves: 2 | Serving Size: About 1 cup

Nutrition (per serving):

Calories: 214; Carbs: 5g; Protein 18g; Fat: 13g

Vegan Mac ‘N’ Cheese

Find the ingredients and directions here.

Serves: 4

Nutrition (per serving):

Calories: 351 kcal; Carbs: 49g; Protein: 13.1g; Fat: 10.7g

Roasted Ratatouille Spaghetti

Ingredients

• 1 medium red bell pepper, chopped
• 1 small (10-ounce/284g) eggplant, cut into 1/2-inch (1.3cm) cubes
• 1 medium (8-ounce/227g) zucchini, cut into 1/2-inch (1.3cm) cubes
• 2 cups (12 ounces/340g) cherry tomatoes, halved
• 6 medium garlic cloves, unpeeled
• 2 tablespoons olive oil
• 1 teaspoon herbes de Provence or Italian seasoning
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 8 ounces (227g) whole-wheat spaghetti
• 1/2 cup fresh basil leaves, torn into bite-size pieces, optional garnish for serving

Directions

• Preheat oven to 450°F (232°C). Line a baking sheet with parchment paper. Mound the vegetables on the baking sheet with the garlic. Drizzle with the oil and sprinkle with herbes de Provence, salt and pepper, and toss with your hands to coat the vegetables with oil. Bake, stirring with a spatula once or twice, until the vegetables are tender when pierced with a fork, 30 minutes.
• While the vegetables are roasting, bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions. Drain, reserving 1/2 cup of the cooking water. Place the pasta in a large serving bowl.
• When the vegetables are done, transfer the garlic to a cutting board. Peel the garlic and mash with a fork. Combine with the garlic, spaghetti, roasted vegetables, basil and enough reserved pasta water to coat the noodles with the veggie sauce. Serve immediately.

Serves: 4 | Serving Size: 1 3/4 cups spaghetti/284g

Nutrition (per serving):

Calories: 322; Carbs: 52g; Protein: 10g; Fat: 9g

Chickpea and Cauliflower Curry

Ingredients

• 2 medium sweet potatoes
• 1/2 cup (120ml) coconut milk
• 1 tablespoon fresh ginger, chopped
• 2 teaspoons turmeric, divided
• 1 teaspoon cumin
• 1/2 teaspoon black pepper
• 1 large jalapeno, seeded and chopped
• 2 cups (360g) fresh tomatoes, chopped
• 2 1/2 cups (250g) cauliflower florets
• 2 cups (328g) cooked chickpeas, no salt
• 1 teaspoon fresh lemon juice
• 1/2 cup (8g) fresh cilantro

Directions

• Slice the sweet potatoes and steam until very tender. Let cool slightly, slip off the skins and mash. Stir in 1 teaspoon of the turmeric and set aside.
• Add the coconut milk to a large saute pan placed over medium-high heat. Add the ginger and jalapenos and bring to a boil, cook for a minute after it starts boiling. Stir in the remaining teaspoon turmeric, cumin and pepper and cook for a few seconds. Add the tomatoes and cauliflower and return to boil. Cover the pan and reduce to medium-low, and cook for about 4 minutes. When the cauliflower is tender, stir in the chickpeas and cook until heated through. Stir in the lemon juice. Serve curry atop sweet potato mash.

Serves: 4 | Serving Size: 3/4 cup sweet potatoes and 1 cup curry

Nutrition (per serving):

Calories: 232; Carbs: 43g; Protein: 10g; Fat: 3g

Creamy Peanut Butter Noodles

Serves: 4

Calories: 363 kcal; Carbohydrates: 43.3g; Protein: 13.8g; Fat: 14.6g

Vegan Mushroom Shepherd’s Pie

Ingredients

For the potatoes:

• 1 medium russet potato, peeled and cut into 2-inch chunks
• 1/2 head cauliflower, cut into florets
• 6 cloves garlic, peeled, divided
• 1 tablespoon olive oil
• 8 ounces (225g) silken tofu, drained
• Salt and pepper, to taste

For the mushroom filling

• 1/2 ounces (14g) dried porcini mushrooms
• 1 1/2 pounds (680g) mushrooms, trimmed
• 1 tablespoon olive oil
• 2 carrots, peeled and chopped
• 2 stalks celery, chopped
• 1 onion, peeled and chopped
• 1 bunch Swiss chard, stems and leaves chopped and separated
• 2 cloves garlic, peeled and minced
• 1 cup (75g) cooked lentils
• 1 teaspoon fresh thyme leaves
• Salt and pepper, to taste
• 2 tablespoons cornstarch (optional)

Directions

• Preheat oven to 375°F (190°C).

For the potatoes:

• Put the potatoes and cauliflower in a pot of salted water and bring to a boil. Cook until fully tender, 15–20 minutes. Drain and return to the hot, empty pan and let cool slightly.
• Meanwhile, put the garlic and olive oil in a small baking dish or foil packet and bake until golden, about 30 minutes.
• Mash the roasted garlic and olive oil with one chunk of the potato, then run all of the potatoes, cauliflower and tofu through a ricer, if you have one, or pulse it all in a food processor until smooth. Season to taste with salt and pepper and set aside.

For the mushroom filling:

• Put dried mushrooms in a large bowl and cover with 2 cups boiling water; set aside.
• Separate the stems and caps of the fresh mushrooms; mince the stems and chop the caps.
• Heat a large frying pan over medium-high heat. Add olive oil and fresh mushrooms. Cook, stirring frequently until they’ve released their liquid and that liquid has cooked off, about 10 minutes.
• While the fresh mushrooms cook, lift the dried mushrooms from their soaking liquid, squeeze to drain and mince. Reserve the soaking liquid.
• Add carrots, celery, onion and chard stalks. Cook, stirring, until the onions are translucent, about 5 minutes. Add garlic and minced, dried mushrooms; stir to combine. Add the chard leaves and cook, stirring, until wilted, about 2 minutes. Add the mushroom soaking liquid and lentils, bring to a simmer and remove from the heat. Stir in thyme. Season to taste with salt and pepper.
• For a thicker, more gravy-like filling whisk the cornstarch in a small bowl with a bit of cold water to create a smooth paste. Whisk in about 1/2 cup (120ml) of the liquid from the mushroom mixture to create a slurry. Stir the slurry into the mushroom mixture.
  Transfer mushroom mixture into a baking dish (a 9-by-13 pan works well); top with the mashed potatoes. Bake until the mushroom mixture bubbles along the edges and the potatoes are golden brown, about 35 minutes. Let cool 10–15 minutes before scooping to serve.

Serves: 6 | Serving Size: 2 cups (450g)

Nutrition (per serving):

Calories: 22; Carbs: 35g; Protein 15g; Fat: 7g

One-Pot Lentil Dahl & Homemade Naan

Serves: 4

Nutrition (per serving):

Calories: 354 kcal; Carbs: 36g; Protein: 33g; Fat: 8g

Broccoli and Brown Rice Vegan Casserole

Ingredients

• 1/2 cup (92g) long-grain brown rice
• 1 cup (133g) sweet potato, cubed
• 2 cups (182g) broccoli, chopped
• 12 ounces (340g) extra firm silken tofu (we used Mori Nu)
• 4 tablespoons (20g) nutritional yeast
• 1 1/2 tablespoons tamari soy sauce
• 1 tablespoon arrowroot powder

Directions

• In a small saucepan, bring 1 cup water to a boil, then add the brown rice. Return to boil, then reduce the heat to low and cover. Cook for about 40 minutes. Steam the sweet potato cubes until tender. Let cool slightly.
• Preheat the oven to 375ºF (190ºC). Coat an 8-inch (20cm) square baking pan with cooking spray and set aside.
• Place the sweet potato cubes and tofu in the bowl of a food processor bowl and puree, scraping down and repeating until smooth. Add
• the nutritional yeast, tamari and arrowroot and process to mix.
• In a large bowl, combine the cooked rice, chopped broccoli and tofu mixture. Stir until well-mixed, then spread in the prepared pan.
• Bake, uncovered, for 45 minutes. The top will be cracked and feel firm when pressed lightly with a fingertip.
• Cool and cut into 4 squares.

Serves: 4 | Serving size: 1/4 pan

Nutrition (per serving):

Calories: 261; Carbs: 36g; Protein: 15g; Fat: 6g

Giant Dairy-Free Protein Cinnamon Rolls

Nutrition (per serving):

Calories: 210 kcal; Carbs: 23.3g; Protein: 10.1g; Fat: 8.6g

Cauliflower Black Bean Tacos

Ingredients

• 6 corn tortillas
• 4 cups (400g) cauliflower
• 1 teaspoon olive oil
• 2 cloves garlic, chopped
• 1 teaspoon chipotle powder
• 1/4 teaspoon salt
• 1 1/2 cups (278g) cooked black beans, drained and rinsed
• 1/4 cup (40g) green onions, chopped
• 2 large tomatoes, chopped
• 1/4 cup (15g) cilantro, coarsely chopped

Directions

• Preheat the oven to 400ºF (200ºC), and wrap the tortillas in foil. Heat the tortillas for 10 minutes.
• Place the cauliflower in a food processor and pulse until chopped to the size of ground beef.
• Coat a large saute pan with olive oil and place over medium-high heat; add the cauliflower. Cook, stirring frequently for about 5 minutes, until the cauliflower is tender and the pan is dry. Add the garlic, chipotle powder, salt and black beans and cook until hot.
• Serve 1/2 cup of the cauliflower filling in each corn tortilla, top with green onions, tomatoes and cilantro.

Serves: 3 | Serving Size: 2 tacos

Nutrition (per serving):

Calories: 286; Carbs: 52g; Protein: 13g; Fat: 4g;

Quick Black Bean Chili Over Lime Couscous

Ingredients

For the chili

• 1/2 cup (120ml) chopped onion
• 1/2 large red bell pepper, chopped
• 2 large tomatoes, chopped
• 1 small jalapeno, chopped
• 1 1/2 cups (256g) cooked no-salt black beans, drained
• 2 teaspoons chili powder
• 1/4 teaspoon salt

For the couscous

• 2/3 cup (57g) whole-wheat couscous
• 1 teaspoon fresh lime juice
• 2 tablespoons fresh cilantro

Directions

• Set a large saute pan, spritzed with olive oil, over medium-high heat. Add the onion and pepper and stir. When it starts to sizzle and brown, about 2 minutes, lower the heat to medium-low and stir occasionally until the vegetables are softened, about 5 minutes. Add the tomatoes, jalapeno, black beans, chili powder and salt and bring to a simmer, cooking until tomatoes are softened and the mixture is thick, about 4 minutes. Remove from the heat.
• For the couscous: Bring 1 cup of water to a boil in a small pot. Add the couscous and lime juice, stir quickly and cover. Remove from heat and let stand for 5 minutes. Fluff and stir in the cilantro.

Serves: 2 | Serving size: 3/4 cup couscous and 1 1/2 cups chili

Nutrition (per serving):

Calories: 435; Carbs: 88g; Protein: 21g; Fat: 4g;

Mushrooms, Brussels Sprouts & Tofu Grain Bowls

Ingredients

• 1 (14-ounce/397g) package extra-firm tofu
• 2 tablespoons canola oil
• 2 tablespoons white miso
• 1/2 teaspoon kosher salt, divided
• 1 clove garlic, grated
• 1 pound (454g) Brussels sprouts, trimmed and halved
• 4 ounces (113g) shiitake mushrooms, stems removed and caps thinly sliced
• 1 tablespoon toasted sesame oil
• 2 cups (241g) precooked farro
• 4 teaspoons Sriracha

Directions

• Drain tofu and cut into 1/2-inch thick slices. Drain slices between layers of paper towels as the oven preheats.
• Preheat oven to 425°F (220ºC). Line a large rimmed baking sheet with parchment paper.
• In a small bowl, whisk together canola oil, miso, 1/4 teaspoon salt and garlic. In a medium bowl, combine Brussels sprouts and 1 tablespoon miso mixture, tossing well to coat. Arrange on 1/3 of prepared baking sheet. In the same medium-sized bowl, combine mushrooms and 1 1/2 teaspoons miso mixture, tossing well to coat. Add mushrooms to the baking sheet, keeping separate from the brussels sprouts.
• Cut tofu into bite-sized cubes. Add to the medium bowl, and combine tofu with the remaining miso mixture, tossing gently to coat. Add tofu to the remaining 1/3 of the baking sheet. Bake for 20 minutes.
• Remove mushrooms from pan. Gently stir Brussels sprouts and tofu and bake for 5 more minutes.
• Meanwhile, heat sesame oil in a large nonstick skillet over medium-high heat. Add farro; sauté 2 minutes or until heated through and slightly crispy.
• Spoon a scant 1/2 cup farro into each of four bowls. Top each serving with 2/3 cup Brussels sprouts, 1/2 cup tofu and 3 tablespoons mushrooms. Drizzle 1 teaspoon Sriracha over each bowl.

Serves: 4 | Serving Size: 1 bowl

Nutrition (per serving):

Calories: 364; Carbohydrate: 37g; Protein 17g; Fat: 17

Take Home Message

With 14 meals to motivate you through Veganuary, you’re halfway there. Just because your dietary requirements change for the month doesn’t mean your macros have to take the hit. They can be as good as ever.

Things like sleep, nutrition, and supplementation are all worth considering to improve performance and recovery for high-intensity exercise. High-intensity training can be defined as many things. For example, the high-intensity practice could be described as taking a class, performing circuit workouts, or just training super-heavy—all of these are high-intensity activities, but how we define that intensity varies slightly. 

We must recognize that not everyone will train the same way, so we need to individualize what we regularly consume to meet our needs and optimize our performance. In this article, we will focus on supplements for high-intensity workouts specifically. We’ll cover how to define the intensity and three great performance high-intensity workout supplements worth exploring.

‌‌‌‌What Is High-Intensity Training? 

In a workout setting, intensity is often defined as one of the means to gauge effort for the desired activity. It’s important to note that intensity’s definition can take different forms, and it’s not just “high-intensity interval training” or HIIT. Thus, anything that requires a lot of scalable physical effort could be regarded as “high-intensity.” 

When lifting weights, intensity could be defined as weight on the bar, so high intensity in a weightlifting setting would be heavier training for the day. In a “high-intensity” class setting, intensity is usually defined as the effort required to meet and match the metabolic demands set upon trainees in the class. For another example, if you’re an avid runner, then a higher-intensity training day could be defined as either a long run that demands a lot of effort or a run focused on elevating the heart rate.

None of the above ways of looking at intensity are inherently wrong, and this is why it’s essential to approach passion as being dynamic and individual to one’s activity. Much like how power is emotional, so is the supplementation required for certain activities that are deemed high-intensity.

‌‌‌‌Supplementing for High-Intensity Activities

When it comes to supplementing for high-intensity activities and exercise, it’s essential to consider several factors. These will be individual for everyone, but two questions to consider include:

What type of activity or workout is being performed?

This includes all the different forms of training and the ways we defined intensity, as referenced above. Some factors to think about with this question include what your diet is like, how often you’re training, how long you plan on performing activities, and what your day-to-day is like regarding how it could impact performance.

What area of performance are you trying to support? Pre-, intra-, or post-workout recovery?

This question entails how you envision the supplement supporting performance. You can diligently decide what’s worth it and what should be skipped by understanding this question. This helps find the essentials for your needs. 

Considering these questions will then help dictate what supplements could be helpful for your workouts. The supplements below are broken into two sections: Pre–high-intensity and post-high-intensity exercises.

‌‌‌‌Preworkout Supplements for High-Intensity Exercise

Caffeine 

When it comes to tried-and-true supplements that help provide energy before high-intensity exercise, very few compare to caffeine. Caffeine is a central nervous system stimulant that is widely consumed to boost both the brain and the body. 

Regarding high-intensity exercise, caffeine can be incredibly beneficial for boosting performance—however, it’s worth noting that there’s a fine line between workout support and jitters. This is why it’s important to understand personal tolerance and choose supplements like pre-workout formulas and other accessories that include caffeine with attentiveness. 

Caffeine and its positive impact on workout performance have been pretty heavily studied over the last few decades. It’s generally accepted that caffeine is one of the pre-exercise supplements that can provide both a mental and physical boost to alter performance. More specifically, caffeine is ergogenic or consumed to increase energy production and recovery. 

Beetroot Juice

Another useful pre-high-intensity exercise supplement is beetroot juice. This supplement is less widely known than caffeine but is building a pretty impressive resume for its potential benefits in supporting the exercise. Beetroot juice has been suggested to increase blood nitric oxide concentrations due to its high inorganic nitrates. 

A review of beetroot juice published in 2018 in the Journal of the International Society of Sports Nutrition looked for trends from multiple studies that used beetroot juice to support performance in acute settings. Authors suggested that beetroot juice may play a role in replenishing the phosphocreatine resynthesis during repetitive exercise with short rest times, which could result in longer performances at higher intensities. Additionally, the authors suggested that beetroot juice might play a role in increasing power output. 

‌‌‌‌Post-workout Supplements for High-Intensity Exercise

Protein

To likely no one’s surprise, protein powder is on the list as a helpful recovery supplement for high-intensity exercise. For those that train hard and often, recovery has to be a focal point of one’s day-to-day to ensure longevity in whatever activity is being pursued. Protein powder is an easy way to ensure one consumes enough protein daily to meet protein needs and support growth and recovery. 

Protein plays a significant role in how our muscles grow and recover. When performing any form of high-intensity exercise, whether it be on a weightlifting platform, in a class, or at your local track, then you’ll need protein following your workout to support recovery. Note: you don’t necessarily need to consume protein powder to recover and progress, but it’s one of the few supplements that’s easy to drink, bring with you, and can help be a “safe bet” when daily protein totals might be on the lower side. 

Over the last few years, protein powder consumption about resistance and endurance training has attached multiple messages. Some camps say, “you need this immediately after a workout,” then there are others that say things along the lines of, “it’s not that important, and you have a larger time frame than what’s been previously suggested following a workout.”

Neither is inherently wrong, but when taken at face value without the context of one’s situation, the language comes up short. A study published in 2018 in the Journal of Frontiers In Nutrition looked at how protein powder consumption affects recovery from resistance and endurance. The authors suggest that while the post-exercise window for protein consumption isn’t necessarily as short as many say (<1 hour), it’s also not ideal not to consume some form of protein. It can be disadvantageous, which brings us back to the idea above of this supplement being a “safe bet” for many.

While supplementation is a great way to support high-intensity workouts, it’s important to remember that supplements should complement—not replace—a nutritious diet. As always, it’s a good idea to talk to your doctor before adding to your daily supplement regimen.