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Journalism of Courage
Unlike what is believed, your ability to lift heavy and mighty does not come from a certain type of diet. While a wholesome diet plays a huge role, it needs to be complemented with consistency and a strong mindset. In a similar vein, actor Genelia Dsouza Deshmukh was recently seen performing a sled pull exercise in the gym. She opened up about strength training despite being a vegan.
Take a look.
“140 kgs. I’m plant-forward (vegan). And hence people often decide I cannot be strong but it’s actually about being strong-willed, consistently training and an apt diet that makes you stronger, stronger than you were yesterday and that’s all that matters — you matter”, Genelia captioned the Instagram Stories picture.
What are sled pulls?
Sled pull is a wonderful compound exercise as it covers multiple muscles at the same time. “This exercise mimics the regular pulling movement that we do in our daily life which makes it easy to perform for most people. While performing sled pulls, the forearm muscles, biceps, back muscles, quads, glutes, calf all these are highly active and get a decent work during this movement,” said Rachit Dua, co-founder of Fitpathshala, an online fitness academy.
According to Dua, the risk factor-benefit ratio of sled pulls is also “very good” which makes it a beginner-friendly exercise as well.
“Overall, this exercise has a great carryover effect which means it makes the practitioner stronger,” mentioned Dua.
Can vegans also lift heavy?
By incorporating a variety of plant-based protein sources such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, quinoa, and hemp seeds, individuals can supply their muscles with essential amino acids needed for growth and repair, said dietician Shalini Tyagi, HCG Hospital, Ahmedabad.
According to Tyagi, complex carbohydrates found in whole grains like oats, brown rice, and quinoa, as well as fruits, vegetables, and starchy foods like potatoes and sweet potatoes, provide the necessary energy for intense workouts. “Healthy fats from avocados, nuts, seeds, and plant-based oils offer crucial support for hormone production and nutrient absorption. Additionally, the abundance of vitamins, minerals, and antioxidants in fruits, vegetables, nuts, and seeds present in a vegan diet can aid in recovery, reduce inflammation, and enhance immune function,” said Tyagi.
The Academy of Nutrition and Dietetics states that appropriately planned vegetarian, including vegan, diets are healthy, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases, said Dr Priyanka Rohatgi, chief clinical dietician, Apollo Hospitals, Bangalore. “These diets are appropriate for all life cycle stages, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes. Plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources and are associated with much less environmental damage,” said Dr Rohatgi.
According to Dr Rohatgi, vegetarians and vegans are at reduced risk of certain health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity. “Low intake of saturated fat and high intakes of vegetables, fruits, whole grains, legumes, soy products, nuts, and seeds (all rich in fibre and phytochemicals) are characteristics of vegetarian and vegan diets that produce lower total and low-density lipoprotein cholesterol levels and better serum glucose control. These factors contribute to the reduction of chronic disease. Vegans need reliable sources of vitamin B-12, such as fortified foods or supplements,” Dr Rohatgi mentioned.
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