3 years ago i was a professional soccer player and i was really fast and had great acceleration. Then i started doing low carb diets and stuff to get leaner and everything collapsed.
Im just 25 so i want to get back there again and be better then ever. Ive been on McDougalls program for 3 months and my muscles and explosivness has gotten better but im still lacking the last 20-30%. I was wondering what is causing this? Is there any mineral or anything that im lacking that can cause this?
Sodium ? calcium? iron ? what does relate to explosviness muscles and how does it work. Would be great to know so i can really be lightning fast again.
Gulp, I hate to say it, but it is creatine. Plants don't have much creatine and creatine supplies energy to all cells in the body, primarily muscle, by increasing the formation of Adenosine triphosphate (ATP). Creatine is naturally produced in the human body from the following amino acids: L-arginine, glycine, and L-methionine. Since plants are naturally low in the amino acid methionine, vegetarians are going to have some difficulty making enough creatine for explosive muscle energy (and stamina).
"In humans and animals, approximately half of stored creatine originates from food (mainly from meat). A study involving, 18 vegetarians and 24 non-vegetarians, on the effect of creatine in vegetarians showed that total creatine was significantly lower than in non-vegetarians. Since vegetables do not represent the primary source of creatine, vegetarians can be expected to show lower levels of directly derived muscle creatine."
I don't use supplements, but you may need some creatine. Or you have to do what I do and adjust by eating more whole unrefined carbohydrates so you can rely on glycogen stores and get enough methionine, arginine, and glycine -- it can be done, but you have to eat lots of whole plants (grains, legumes, and nuts). (So you have to exercise to burn off the extra calories -- in a way it is a symbiotic relationship.) If you do supplement with creatine, the good news is vegetarians and meat eaters show the same levels of creatine after using supplements. See, e.g., Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M (2003). "Effect of creatine and weight training on muscle creatine and performance in vegetarians". Medicine and science in sports and exercise
35 (11): 1946–55. doi:10.1249/01.MSS.0000093614.17517.79. PMID 14600563
When you say you are on Dr. McDougall's program I hope you don't mean the Maximum Weight Loss Program, and, instead, mean his original McDougall Method program.
Lastly, a great textbook to read that includes lots of information for vegetarians is the Ninth Edition of Nutrition for Health, Fitness & Sport
. It has lots of information supporting Dr. McDougall 100% including important information on how little protein athletes need. You may find the material on creatine and ATP informative.
Stay plant strong.