Vitamin B12 is an essential nutrient for muscle recovery. It supports muscle recovery after a heavy workout session and enhances endurance, which helps in weight lifting. Meat is a major source of vitamin B12, and this is the major concern of all vegetarian gym-goers. People who don’t like to eat non-veg often feel that they are lacking in proper diet and nutrition. But you might be surprised to know that there is an abundance of vitamin B12 in all vegetarian sources. Vitamin B12 is very important for better brain functioning and more red blood cell production. If you are vegetarian and want to enhance your nutritional intake, then this blog is for you. We have compiled the information gathered by the best gym trainers in Ludhiana, Punjab. The perfect diet plan for vegetarians to complete their vitamin B12 intake.
Paneer – 0.5-1.2 mcg per 100g
Paneer is a rich source of vitamin B12. Its a great choice for vegetarians. Easily enjoy it in your daily meals. Make parathas and curries from it. Bhurji is another tasty option. It contains a lot of nutrition (including protein and calcium). These nutrients are essential for muscle and bone growth. Strong bones help in intense workout training. Paneer is a perfect option for gym lovers, but cooking it might lessen its nutritional value. High heat reduces the vitamin B12 levels. Try eating it raw in salads. Lightly sauté it to keep the nutritional value of it.
Curd – 0.4-0.7 mcg per 100g
Curd is great for digestion and overall health. Homemade curd has natural probiotics. This helps in improving gut bacteria balance. A healthy gut boosts vitamin B12 absorption. Regular intake speeds up the muscle recovery. Gymgoers need B12 for greater energy. It prevents fatigue and muscle weakness. Adding curd to meals is smart diet planning. It pairs well with daily lunch. Avoid sugary yoghurt with additives. Probiotic-rich yoghurt improves digestion and nutrient absorption.
Cheese 0.9-3.3 mcg per 100g
Cheese is a great source of vitamin B12. Swiss mozzarella and cheddar work well. Add cheese to sandwiches and rolls. Dosa fillings taste better with cheese. It boosts your daily B12 intake. Sprinkle it on cheese and pasta. Melt it over roasted vegetables. Blend it into creamy soups. Enjoy it with whole grain crackers. Use it in homemade wraps. Avoid eating too much cheese. Processed cheese has excess salts. High fat content isn’t a big deal. Balance is the key for obtaining great health and all nutritional value. Overconsumption can damage your digestive system. A healthy diet supports better performance.
Mushrooms – 1-2.5 mcg per 100g
Shiitake and button mushrooms have vitamin B12. They provide 1-2.5 mcg per 100 g. These mushrooms enhance many vegetarian meals. Add them to soup, stir fries, curries, and more. Their earthy flavour boosts every dish. Sun-dried mushrooms contain more B12. They absorb sunlight to increase their nutrients. Use them in broths for flavour. Soaking before cooking improves texture. They blend well with various spices.
Algae-Based Supplements ~ 10–50 mcg per 100g
Algae supplements claim to have vitamin B12. Some types may contain inactive forms. Your body needs active B12 sources. Fortified foods are better options. Certain algae might not be reliable. Always check the label carefully. Some gym-goers prefer plant-based B12 sources. But algae alone may not work. It is best to take fortified options. Supplements ensure proper vitamin B12 absorption. Deficiency can affect muscle recovery. Fatigue slows down your performance fast. Choose the right sources for gains. A strong body is a consistent nutritional diet.
In the era of steroids and thousands of chemical supplements that offer significant growth in muscles, a wise bodybuilder always chooses an organic way of nutritional intake. Long-term health is way better than short-term fame. Its always necessary to choose good-quality food and supplements, which promise results without any side effects. If you find this blog helpful, then read more at Creed blogs.
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