When should you supplement?
Protein + Carbs If a different approach has been working for you. Brilliant! If not, a whole foods plant based diet might. Whole foods plant based first then... supplementation if required. Expanding on the points above..
Be fibre fuelled - First and foremost. Move closer and closer towards a whole foods plant based diet. This comprises of nuts, seeds, legumes, fruits and vegetables.
Boost your immunity - Focus on nutrient diversity (colours). Each colour represents a phytochemical you need for optimum health (where are my reds, greens, oranges etc).
Build muscle - Incorporate legumes, nuts and seeds (along with point 2) to your meals in the day to get a balanced amino acid profile for muscle building. Also incorporate resistance training while optimising sleep/stress levels.
Track - Establish your BMR based on your activity levels. Use apps to track to ensure that you are hitting them. Slight deficit to lean out, surplus to build (300-500cals)
Omega 3s - plant based eaters are much better converters of short chain to long chain omega 3s. A non plant based diet is normally high in pro inflammatory omega 6s (processed /refined foods and oils, industrially farmed meat/fish). If you're eating a diet high in omega 6, you're stealing some of the enzymes that could otherwise be used for the conversion of omega 3s as both use the same enzymatic system.
’Carbophobia’ - A diet high in dietary fat contributes to carb intolerance and long term insulin resistance. Check out @masteringdiabetes.
Plant protein powders - this should be the last piece of the 🌱puzzle.. it’s to s-u-p-p-l-e-m-e-n-t a healthy diet. Invest in a company that specialises in vegan nutrition.
Supplement - B12, D3 (if you do not get sufficient sunlight and maybe a source of Omega 3s if you want to err on the side of caution (from ahi flower or algae sources)