How to Get Enough Nutrients for Bodybuilding?

Nutrients for Bodybuilding – Can I really get enough calcium eating just plants? 4 good reasons to ditch diary. As long as you eat a well-rounded, whole-food, plant-based diet, you’ll get all the nutrients you need.



Nutrients for Bodybuilding – Can I Really Get Enough Calcium Eating Just Plants?

YES (Where do you think the cows get it from?).

I mean, no. You need to continue to suck on the breasts of creatures with hooves (livestock)…as nature clearly intended (let the sarcasm set in). Allow me to digress and offer actual sensible thoughts on the topic of dairy and calcium from Forks Over Knives:

Like iron, magnesium, and copper, calcium is a mineral. It is found in the soil, where it is absorbed into the roots of plants. Animals get their calcium by consuming these calcium-rich plants. So even though we are all conditioned to believe that calcium comes from milk and dairy products, the real source of calcium richness is the earth. No wonder that a whole-food, plant-based diet has plenty of calcium.

A varied diet of starches, vegetables, and fruits (without dairy) has sufficient calcium to meet our needs. If you eat a relatively low-calcium diet, your body will adjust. Studies show that when fed a relatively low-calcium diet (415 mg/day), our intestines become more efficient at absorbing calcium, and our kidneys conserve it better. Equally, when overfed with calcium (1,740 mg/day) our bodies adjust as well: our intestines block the calcium absorption, while our kidneys eliminate more. This is an example of how our bodies protect us: if not eliminated, the excess calcium would get deposited in our soft tissues (heart, kidneys, muscles, and skin), making us vulnerable to illness and even death … a true testament to how smart our bodies really are!

And that’s what it boils down to: we have been conditioned to believe dairy is the go-to source for calcium.

To make matters worse, bodybuilders in particular have traditionally been taught that dairy is one of the best things you can consume to build muscle. In fact, one of the most widespread fitness tips I still read today is that I should slam chocolate milk after a workout.

The idea here is that it has both protein and calcium (apparently only dairy has this amazing combination), and also a “more beneficial ratio of carbohydrates to protein for muscle recovery and rebuilding.”

Wait, the added sugar is what makes chocolate milk the ultimate post-workout drink?

I don’t even know where to begin with this obtuse piece of advice. Let’s just say there are profoundly better post-workout drink options available.

Four Good Reasons to Ditch Dairy

1. Dairy products are high in cholesterol and saturated fats, which have been linked to heart disease, diabetes, and obesity.

2. Studies suggest that dairy leads to an increased risk of cancer, particularly ovarian and prostate.

3. Dairy not only naturally contains hormones produced within the cow’s body, it also has an infusion of synthetic hormones used to increase milk production, which can influence hormone function in humans.

4. Adult humans shouldn’t be drinking human milk, much less milk that comes from a completely different species. Seriously people. Just because we can do it, doesn’t mean we should do it.

Bone Density of Vegans

A recent study compared the bone mineral density of long-term vegans versus omnivores.

The results showed that even though the vegans have lower dietary calcium and protein intakes, they enjoyed the exact same bone density as their meat-eating counterparts.

These play primary roles in calcium loss:

Sodium: Sodium is the biggest problem when it comes to calcium loss.

Protein: As the intake of dietary protein increases, so does the urinary elimination of calcium.

Caffeine: Caffeine acts as a diuretic and pulls calcium out from the body.

Some People May Benefit from Dairy

It’s important to remember that everybody’s biochemistry/body is different. For the select few, it is true that raw dairy milk (be wary of poor sanitation) is a good source of healthy saturated fats – when it comes from organic, grass-fed animals treated humanely.

I would argue that even this small group of us would still benefit overall from abstaining from dairy simply because I don’t trust how it’s produced these days. It’s creepy at best.

Bottom Line

You don’t need dairy or supplements to get enough calcium (they’re more of a hindrance than a help). As long as you eat a well-rounded, whole-food, plant-based diet, you’ll get all the calcium you need. Although some people may thrive off dairy, the majority of us are way better off without it.


Nothing like a nice cup of coffee to start your day.

This vegan coffee protein shake can double as your breakfast, or a pre-workout snack.

I’ve used coffee for my pre-workout for years, and still prefer it over the fancy energy drinks that taste like chemicals (that make you feel nervous and jerky).

You don’t even have to be a coffee drinker to enjoy this quick-and-easy vegan shake that’s loaded with protein!

The cacao (superfood) adds a little antioxidant/energy kick to it, and the almond butter gives it a nice texture.


  • 1 cup organic iced coffee, how strong is up to you
  • 1 cup almond milk
  • 1 tbsp hemp seeds
  • 2 tbsp organic cacao powder
  • 1 tbsp all-natural almond butter
  • ½ ripe banana
  • vegan protein powder (30grams)
  • 6 ice cubes

For more ideas about nutrients for bodybuilding, watch this video – 9 Nutrition Rules for Building Muscle | Jim Stoppani’s Shortcut to Strength

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – Nutrients for Bodybuilding

43 Replies to “How to Get Enough Nutrients for Bodybuilding?”

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