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There’s this nasty rumor that’s been going around for years. Maybe you’ve heard it, or maybe you’ve even spouted it yourself: There’s no way a guy’s going to get enough protein from a vegan diet to build the kind of ultra-ripped body you’re aiming for.
Your muscles don’t reward the seemingly superior source. It doesn’t matter whether protein intake is from animals or plants—as long as men and women are getting at least the recommended daily allowance (that’s 0.8g/kg of bodyweight), carnivores and omnivores had roughly the same muscle mass and strength.
Of course, switching over to veganism is totally different from trying a new diet like Paleo or high-fat, low-carb. But once you learn the basics, it’s actually really, really easy. So if you’ve been thinking about ditching meat—for animal advocacy, environmental impact, or maybe just because you watched What the Health and haven’t been able to look at chicken since—we’re serving up everything you need to know.
The Basics of Gaining Muscle While Vegan
Your basic dietary tenets still apply:
Eat protein after a workout
Eat fewer carbs late at night
Eat a balance of fat, protein, and carbs at every meal
The Primary Difference:
Eating only plants is totally different for your digestive system. Not all your calories will be getting digested in the same way. Just eat more in that sitting, although You might be hungry more often.
What’s primordial is to eat enough to fuel those HIIT workouts to shed body fat. Likewise, as long as you’re hitting your protein goals, you’ll have no problem being an ultra-ripped vegan.
Best Way To Give up All the Meat, poultry, fish, and dairy—pretty much every source of protein you probably eat right now—and still get totally ripped.
Ease into veganism / Avoid Going Cold Turkey
Bloating and gaing is normal when you first switch over. Eating a super high-protein diet and not all that much fiber, your gut bacteria is pretty brutal. Eating more vegetables, whole grains, and legumes is radically different on your system. Over time, your stomach will build up its stores of good bacteria, but in the interim, the bloating can be enough to freak out any body-conscious dude—potentially to the point of retreating back to the safer the usual diet.
Moreover, nixing animal products all in one go implies a vastly different way of grocery shopping, cooking, snacking, and eating out. Until you learn your go-to meals, it’s going to be more mentally exhausting to eat than normal—especially if you’re super-busy and can’t devote a ton of time to finding non-dairy grab-and-go snacks. Just like with any diet, that mental exhaustion increases your risk of giving up.
Give soy a chance
Giving up chicken, meat, fish, milk, cheese, eggs, whey, and casein means you’re definitely adding in soy (among other proteins). But if you still equate eating soy with growing man boobs, you need to get with the 2017 science. “As much as people want to say there’s an issue with soy, the science says it’s just fine,” Guest says. “There is some research showing the testosterone spike you get from a workout is slightly blunted when you consume soy post-workout compared to other proteins, but testosterone has no bearing on muscle protein synthesis or how much strength gains you’ll get, and it doesn’t affect your other testosterone levels.”
Plant proteins’ ability to build just as much bulk as dairy varieties, namely soy and brown rice. And even if there is an advantage to whey, “That extra bit of leucine will make maybe 1% difference in building muscle.
Learn Your Plant Proteins
Protein is extremely important for fitness and building muscle, as 20g of protein at each meal is actually very easy to do when beans and whole grains are part of your eating habits.
Your heaviest hitters are now soy milk, tempeh, seitan, tofu, edamame, black beans, chickpeas, lentils, and vegan meats. Yes, you’ll certainly bite into a few terrible soy dogs and veggie burgers before finding brands that actually taste good—but hey, the same could be said for all the whey powders you sipped before finding the one brand that doesn’t taste like chalk.
Worth checking out is the ” Beyond Meat product line at Whole Foods, particularly the Beyond Burger, which everyone from Ruscigno to the 76ers’ Reddick recommends thanks to its high protein count and texture that’s as close to meat as you’ll get from plants.
High-protein veggie options (tempeh, tofu, edamame, and most vegan meats) are soy. Please try to cap yourself at up to three servings of soy a day, as you should be getting your protein from a variety of sources. Plants variety is important, as they offer such a variety of phytochemicals. The more phytochemicals, the more your hard-training body is getting what it needs.”
Even leafy greens—which every athlete should be eating because of their ability to increase nitric oxide, which helps deliver oxygen to the muscles—contain protein, which is right around the protein of one egg. Thus, as long as you’re eating a variety of protein sources throughout the day, you’re good.
Adjust your macros to account for more clean carbs
Chances are your meat-eating macro breakdown was either 30% protein, 30% fat, 40% carbs or 30% protein, 50% fat, 20% carbs. But on a muscle-building vegan diet, your new breakdown will land closer to 20% protein, 30% fat, and 50% carbs.
Don’t freak out.
“When you switch over, your macros will have to change somewhat because plant-protein sources are inherently lower-fat and higher-carb,” Guest says. “Tofu, soy milk, any protein powders—all can be low-carb or zero-carb. But most pulses, like beans, lentils, or dried peas, are between 15-30g of protein per cup. That’s the same as beef, chicken, or fish, but they come with more carbs.”
Otherwise, the same eating rules apply—every meal should have a balance of fat, protein, and carbs; pre-workout snacks should be a hit of carbs without too much fiber or fat; post-workout fuel should be a mix of protein and carbs.
Learn to Love Carbs
Regardless of how tempting they may be, there’s no room in a healthy, muscle-building, athletic diet for refined bread and cookies.
Obviously you know refined junk was never on the “OK” omnivore list, but if you’re cutting out eggs and butter, suddenly the small cheats that quickly fill your 20% bucket—a small piece of birthday cake, a few bites of croissant—aren’t even options anymore.
Plus, fiber and starch are part of the carb count, so the grams on the label aren’t necessarily how many grams your body is actually getting, Ruscigno says. “Fiber isn’t ‘zero’ calories, but it’s definitely not the four calories per gram that other carbs are—which is why vegetarians and vegans weigh less, according to ongoing study cohorts with hundreds of thousands of people.”
So: Definitely pop B12 and DHA/EPA every day. And add 5g of creatine to your post-workout shake if you don’t already: A recent study review Opens a New Window. found that creatine can significantly improve the performance and recovery in vegetarian athletes, since the nutrient is mainly found in beef and fish.
Eat Way More Often
It’s totally normal to be hungry more often and to need snacks when you follow a vegan diet and when switching to plants. You end up eating a larger volume of food but fewer calories, so it’s important to make sure you’re eating more, and eating more often.
Listen to your body rather than your daily count. If you are hungry right after eating, it’s a sign that you need to add more volume and/or more fat and protein. Start adding bean spreads to your raw vegetables. Instead of just plain ol’ oatmeal, make it with soy milk, frozen blueberries, walnuts, and/or chia seeds. Believe it, the small additions really go a long way when you’re vegan.
Learn New “Anchor” Foods
Getting serious about your training takes planning and effort, and nutrition is part of that program. Being vegan requires meal planning and cooking, but that’s true of healthy eating whether it includes meat or not.
The good news: It’s way, way easier to be vegan now than ever before. Go to Whole Foods or your local health grocer and check out what pre-made vegan options are available to give you an idea for meal prep. Develop a few go-to foods for breakfast, lunch, and dinner (we’d suggest just straight copying what these seven elite vegan athletes eat to get (and stay) ultra-jacked).
Most important, keep snacks on hand. “If you’re a busy athlete, snacks can be the hardest since most of the easiest grab-and-go foods are dairy-based, like Greek yogurt or string cheese,” Guest points out. “Drinking two cups of soy milk can deliver about the same amount of protein to hold you over.” We’d also suggest stocking up on vegan bars like GoMacro, CLIF Builder’s, and PROBAR to keep hangry from happening.
Keep It Simple
New vegans must keep it simple by thinking of meals like this: grain, bean, vegetables, sauce, brown rice, black beans, salsa, avocado, fajita vegetables; quinoa, chickpeas, kale, pesto; wild rice, falafel, hummus, roasted cauliflower, and tahini dressing. However, you must adjust your ratios based on your macros, adding more legumes or less grains, and controlling the calories with the sauce or dressing.
Chew Your Food For Long Enough
Eating slower and chewing your food is the best ways to reduce bloating, though it’s a tough habit for people to acquire, since not chewing beans all the way is one of the leading causes of the quintessential discomfort. Eating more mush: Making hummus or refried beans is a way to get your protein without risking bloating or GI distress from beans since they’re already somewhat broken down.
Just be sure to fuel your workouts and eat enough to fuel the workouts to build the muscle to be lean. The most important factor in gaining mass is eating enough energy, or calories. Most meat-eating men who want to gain mass, almost always consume around three times the protein they need, half as many carbs, and not enough calories.
Leaders Must Take The Lead in Security and Privacy
With the Internet of Things (IoT) is still in its infancy stage, well over 80 percent of consumers still don’t know what IoT means. Fortunately, the relative novelty of the IoT — along with the innumerable lessons we’ve learned from continual tech innovation over the last half-century — presents an unprecedented opportunity to proactively address security issues as the technology catapults forward.
As industry experts, we know that it’s better to self-regulate and implement strong protocols and procedures than to abandon leadership — which always wind up at the mercy of governmental regulatory proposals.
Let’s lead in the security arena, especially with the number of IoT devices right now exceeding the world’s population, and that is expected to rise to over 21 billion IoT devices around the globe in just a couple of years.
Current regulatory proposals lack substance, momentum
Political leaders must recognize the importance of balancing privacy and security with broader business demands. Legislators must focus on tackling IoT security to ensure confidence in the system.
The dangers of IoT security failures
In the meantime, just one highly publicized major security breach can devastate the fledgling IoT industry. For example, in the home:
Some solar panels remain vulnerable to hackers who might maliciously control power access or — worse — spy on residents and children.
Certain toys are riddled with security holes that can expose images of those playing with them to third parties.
Fitness trackers, heart-rate monitors and security systems all transmit sensitive personal data users don’t want falling into wrong hands.
Actuators embedded within several products can be hacked to rewire triggers to malevolent ends. Connected kitchen appliances can be maliciously programmed to overheat and catch fire while connected vehicles can theoretically be shut off in the middle of a highway.
In the corporate world, poorly secured IoT devices connected to a company’s data storage infrastructure can lead to customer and corporate data exposure, leading to significant reputation and brand damage as well as crippling legal and liability issues.
Guidelines to secure IoT devices and apps
As leaders in the IoT industry, we must lead when it comes to securing and safeguarding connected systems. If we don’t, any major mishap will encourage government to step in and impose rules that likely won’t have as nuanced a view of the needs and challenges of the IoT ecosystem.
To stay ahead, it’s primordial that we integrate security into every level of the hardware, cloud software and firmware stacks, and every system and device needs to be designed with a minimal attack surface area. These six principles will help to achieve that goal:
Embrace microcontroller-based designs over full operating systems.
Close unnecessary open ports toward closing potential points of attack. Avoid opening ports on microcontrollers, and actively close or secure every open port and available protocol on more powerful systems.
Encrypt all communications between the device and the cloud to ensure confidentiality, integrity and authenticity.
Actively monitor dependencies for known vulnerabilities, both in device firmware and cloud services. GitHub and other service providers assist with this process.
Secure the cloud with network segmentation and immutable infrastructure that can quickly and easily replace suspect servers.
People are often the weakest link, so enable or require multi-factor authentication to use device management software for IoT fleets.
Setting an example for legislators and regulators
Being on the front lines of the IoT industry means that we are pioneers in that brand-new industry. That’s a huge responsibility. As we continue to innovate and create the connected systems of the future, leadership in the realm of security will play a large part in smoothing the path ahead. Political leaders will notice that we take privacy, safety and data protection seriously.
IoT will not only do amazing things but will also unleash substantial value across the global economy. Investing in keeping the IoT safe will help build public confidence in our growing industry — and ensure regulators maintain trust in our intentions and capabilities.
With the Internet of Things (IoT) spreading across all verticals, including the home and the enterprise, key industries are leading investments in the revolutionary technologies that are changing how we live and work.
Although others are quickly catching up, manufacturing, transportation, and utilities top the list of industries investing heavily in the Internet of Things.
IoT will fundamentally change how business and manufacturing will be done worldwide. IoT adoption has already reached over 43 percent of enterprises worldwide and has been identified as the next wave of internet technologies, and is expected to create hundreds of thousands of well-paying professional jobs.
Over $6 trillion will be invested in the consumer and industrial IoT markets, with industrial IoT leading the growth, by 2020.
Among the industries, thus far, manufacturing made the largest IoT investments – or $178 billion . Transportation followed, at $78 billion, and utilities comes in third, at $69 billion.
Good news! These investments represent just the start of this journey.
That being said, here are the top five industries that are leading IoT investments and adoption as well as valuable tips for how your enterprise can benefit:
IoT is evolutionary and emerges out of a history of using networked automation systems in industries such as manufacturing and transportation. As networking technology improves and advances in processing technology and sensors, monitoring and optimizing the use of physical assets extends to all industries.
IoT’s manufacturing origins continue, as the largest investments in the technology remain in that space, Middleton said. These investments fall into two categories: Inward facing (those concerned with optimizing systems and saving costs), and outward facing (those that make improvements in customer usage).
In terms of internal investments, manufacturers are using IoT to optimize their processes, monitor equipment, and do preventative and predictive maintenance on that equipment. Manufacturing operations was the IoT use case that saw the largest investment in 2016 across all industries, at $102.5 billion, according to IDC.
In the outward-facing arena, those in this industry use IoT devices to examine how their products are used by customers by maintaining a networked link to those products, and sampling usage data and sensor measurements. This way, manufacturers can analyze results and see broad patterns in terms of how the product is used, which can inform the next generation of the product, or help diagnose problems early.
The transportation industry has invested heavily in IoT and represents the second-largest IoT use case across all industries. Freight monitoring drives much of the IoT spending in this sector, at $55.9 billion in 2016, according to IDC,
Increasing numbers of freight and public transportation vehicles are equipped with sensors that help schedule maintenance, optimize fuel consumption, monitor operating or driving behavior for insurance purposes, digital data recorders that are programmed to take video samples under conditions of heavy acceleration that might be indicative of a serious traffic accident. That video could then be used in an investigation.
In the utilities industry, investments in the Smart Grid for electricity and gas totaled $57.8 billion in 2016, according to IDC. The case for electricity meters has power and makes a straightforward case– you don’t have to pay someone to read the meter.”
With the oil and gas industry being spread across large areas with lots of equipments (lots of pipes and valves and pressure gauges) to monitor, IoT solutions can prevent loss of revenues, help with predictive maintenance as well as with providing additional safety oversight.
Healthcare, which include medical machines that share images with a patient’s other caregivers, monitoring and troubleshooting problems with equipment, and real-time location systems that can track equipment, dispensation of medicine, and even staff and patients, is one of the industries that is expected to see the fastest spending growth in IoT.
IoT’s use in the healthcare field is very broad and includes advances in implants, prosthetics, and wearables also take advantage of IoT, streaming data back to medical providers. Connecting pacemakers and other medical devices to the internet benefits patients by reducing errors and providing more data to doctors to improve diagnosis and quality of care.
Granted IoT puts these devices at risk for cyber attacks, security should be part of the design requirements of the system.
Consumer electronics and cars
With digital assistants, such as the Amazon Alexa and Google Home becoming prominent, home and office automation systems have risen significantly making consumer IoT purchases the fourth-largest market segment toward becoming the third-largest segment by 2020. In the past year we’ve seen the rise of
Although digital assistants have gained popularity recently, it will be awhile before most people invest in fully connected homes and offices as the inertia of needing to buy a new refrigerator or home security system that has these capabilities, unless the old one breaks.
With connected vehicles being also an IoT industry leader in the consumer space, Cisco’s IoT connectivity management platform wasted no time and already hosts 8,500 enterprise customers worldwide — including General Motors – that utilize the platform to manage connectivity of 43 million IoT devices.
For example, every General Motors car produced today has IoT capabilities that allow drivers to gain diagnostic information and connect to the internet, among other features, Bui said.
Smart buildings are also predicted to rank among the top industry segments for IoT adoption throughout the next few years.
With every industry now investing in IoT, it’s imperative to ensure that these devices have strong security systems built in to prevent attacks like denial-of-service attacks from IoT devices that have been hijacked.
Although the cost of building a product that connects to a network continues to fall, architecting a low-cost product, such as a smart light bulb, still requires paying attention to network security, because it would be possible for an attacker to enter a network through that one inexpensive IoT device.
For companies beginning their IoT journey, “we recommend that operations or engineer departments strive to work more closely with IT departments,” Middleton said. “It will enable a more cohesive plan in the use of technology across a given enterprise, as opposed to having islands of usage where people don’t communicate and leverage best practices.”
Forming a team within your organization that coordinates the selection of technologies, considers possible use cases, shares best practices, and provides security oversight. This group can start with pilot projects, and use lessons learned from those to develop more detailed return on investment calculations and justify scaling up to a full initiative.
It is quite obvious that divisive forces continue to seek to tear at the fabric of democracy
everywhere, they also continue to utilize any and every means to suppress the fundamental right to vote of millions of Americans mainly in the minority communities.
Staying silent and not speaking out against this apparent abuse is analogous to turning our backs on millions of Americans who are being shoved out of our democracy. Allowing those in positions of power to abuse the aspirations that are enshrined in our founding documents is no longer acceptable.
As the Republican candidate for governor in Georgia continues to use his position as Secretary of State to suppress the registration of tens of thousands of voters, most of them African Americans, this represents a distrustful abuse of his position of power to gain an advantage over his Democratic opponent.
Likewise, voter suppression is quite apparent in North Dakota, where a lower court, with the blessing of the Supreme Court, actually ruled the state can demand voters produce proof of residence before voting, a ruling that effectively disenfranchises thousands of Native Americans living on reservations. North Dakota happens to be the state where the Senate election six years ago was decided by less than 3,000 votes, this restrictive voter ID law will likely be a deciding factor in this year’s close race.
Although most states, including Florida and Georgia, have restored voting rights to people convicted of felonies after they’ve completed their sentences, in those two states officials are currently tempering with individual voting rights trying to prevent those individuals from ever voting, even after they have served their time and paid their debt to society.
Regrettably, this voter suppression effort disproportionately impacts African Americans and other minorities. According to the “ Sentencing Project” report, for a research conducted in four states( Florida, Kentucky, Tennessee, and Virginia,) in 2016, more than one in five African Americans and other minorities were disenfranchised.
The Ideal Thing Is For Smart City Initiatives To Also Provision To Capitalize Awesomely By Leveraging Big Data And IoT
Designing future-focused smart-city initiatives must include a redundant sensor network
along with smart Wi-Fi connectivity to adequately cover the target area. Likewise, you must leverage data to ease decision-making and in making effective predictions to ensure that your smart city initiative is future-proof.
Effective and efficient initiatives must include tight collaboration between the municipality, internet provider, data provider, as well as other crucial players. Crucial infrastructures must include smart WiFi access points, smart lighting and video nodes as well as smart kiosks, toward laying a redundant foundation on which the city can begin to collect data on users’ behaviors.
Building a solid foundation for smart city infrastructure will enable city leaders to be able to solve more problems in the most effective manners. The best thing is to provision for future-proof architecture. Once the technology figures out how to measure the heartbeat of the city, then it can be shown in the data where that heartbeat is showing arrhythmia. If you can figure that out, you can get your cardiologist involved earlier rather than later.
Implementing a Real-Time Lab
The best entrepreneurial component of a Smart City initiative must include a sophisticated platform that includes a real-time Lab in which innovators can create solutions within the smart city framework. A real-time lab has many benefits, which include attracting new solutions to persistent city problems, enabling real-time testing as well as commercializing technologies that are suitable to city dwellers. After your project come into fruition, tech firms and other cities in your region and/or country can use this smart city as a testbed for other smart city applications or projects.
Likewise, the real-time lab can also serve as an economic development initiative that will attract companies from all over the world. Specific areas of focus can be transportation, public safety, infrastructure, water and energy, and beyond….
This presents a good opportunity to showcase this smart city initiative as a model that can be emulated with minor customization.
Sensors’ cost reduction
One important factor to consider is determining how to significantly reduce sensor costs, which may entail transforming the city’s existing traffic cameras into sensors themselves for the Smart City, thereby, eliminating the need to purchase new sensors altogether. As with any project, the value of the cost savings will depend on what software vendor(s) is/are chosen.
Analytics can be obtained from video feeds as well as parking and traffic data from sensors that the city is already receiving.
That said, the ultimate goal is to extend the sensor platform throughout the city at a much less expensive proposition.
Municipal kiosks Generating Revenues For The City
Municipal Kiosks with voice-search capability provide convenience as they can offer the passerby with such information as events, restaurants, weather, real-time Smart City data and beyond….
Likewise, smart cities can benefit from kiosk advertising sales through human interactions.
Municipal kioks can also include features, such as games and selfie capabilities, through pedestrian engagements, as well as enabling businesses to post messages in real time, toward generating revenues.