Description
Book SynopsisGain the plant-based advantage! Join the thousands of runners, bodybuilders, and athletes from virtually every sport who rely on foods and beverages made without animal products. Every day an increasing number of athletes, even those who are not fully vegetarian or vegan, incorporate a plant-based diet when training or recovering from competition.
In
Plant-Based Sports Nutrition, registered dietitians Enette Larson-Meyer and Matt Ruscigno combine decades of evidence-based research with personal experience working with—and as—vegan and vegetarian athletes to offer you a reliable and complete explanation of how, when, and why you need to plan your nutrient intake to maximize nutrition and get the best results. They will help you make smart decisions about properly fueling your body so you have the energy and stamina to boost your training and excel during competition.
Learn how to get proper amounts of all essential macronutrients, vitamins, and m
Trade Review“Five decades ago, when I won the Boston Marathon as a vegetarian runner, few knew or cared about my diet. Since then, I've encountered increasing interest year after year. At every runner’s clinic, someone asks me: ‘What do you think of a vegetarian diet, and how can I learn more?’ The answer is simple: Vegetarian and plant-based diets are great for your health as well as the health of the planet. And to learn everything you need to know, just read Plant-Based Sports Nutrition
. Enette Larson-Meyer and Matt Ruscigno are as informed on the subject as they are passionate and experienced. There's no better source than this book.”—Amby Burfoot, 1968 Boston Marathon Winner and Author of
Run Forever: Your Complete Guide to Healthy Lifetime Running and Other Books
“Whether you’re an elite athlete or newbie exerciser, Plant-Based Sports Nutrition
dispels the myths of plant-based nutrition while providing the knowledge to optimize your athletic performance. Plants are the athletic fuel of the future!”—Scott Jurek, Vegan Ultramarathon Legend and Author of North and the New York Times–Bestselling
Eat and RunTable of ContentsChapter 1. Gaining the Plant-Based Advantage
Chapter 2. Getting Adequate Calories From Plant Sources
Chapter 3. Finding the Right Carbohydrate Mix
Chapter 4. Choosing Smart Fat Over No Fat
Chapter 5. Building Muscle Without Meat
Chapter 6. Optimizing Bone Health
Chapter 7. Boosting Iron Intake and Absorption
Chapter 8. Breaking Free of Multivitamin Dependence
Chapter 9. Prioritizing Food and Fluids Before, During, and After Events
Chapter 10. Choosing Whether to Supplement
Chapter 11. Reducing Muscle Cramps and Inflammation
Chapter 12. Creating a Customized Meal Plan
Chapter 13. Adapting the Plan to Manage Weight
Chapter 14. Whipping Up Quick Plant-Based Meals and Snacks
Chapter 15. Recipes
Appendix A. Energy Costs of Physical Activity
Appendix B. Food Guidance Systems
Appendix C. Foods Containing FODMAPs
Appendix D. Glycemic Index of Common Foods
Appendix E. Dietary Reference Intakes for Vitamins and Minerals
Appendix F. Metric Conversions for Common Measures
