Plant-based sports nutrition : expert fueling strategies for training, recovery, and performance

Gain 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 minerals, taking into account your personal caloric needs. Draw inspiration from athletes who share how they succeed in their sports while following a plant-based way of eating. Enjoy plenty of recipes to use for training, event, and everyday nutrition needs and utilize the tailored meal plans and training strategies to properly fuel your body. Understand nutrient timing and relative energy deficiency syndrome (RED-S) as well as how to meet protein and amino acid requirements while doing light, moderate, or intense training for your sport. Get information on keto diets, tips for optimizing bone health and iron intake, and instructions for making your own fluid-replacement beverage. Whether you are a dedicated vegetarian or vegan looking to add variety to your diet or you are an athlete searching for a plant-based competitive edge, Plant-Based Sports Nutrition will help you maximize your diet for optimal performance! CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The Plant-Based Sports Nutrition Online CE Exam may be purchased separately or as part of the Plant-Based Sports Nutrition With CE Exam package, which includes both the book and the exam. Gain 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 minerals, taking into account your personal caloric needs. Draw inspiration from athletes who share how they succeed in their sports while following a plant-based way of eating. Enjoy plenty of recipes to use for training, event, and everyday nutrition needs and utilize the tailored meal plans and training strategies to properly fuel your body. Understand nutrient timing and relative energy deficiency syndrome (RED-S) as well as how to meet protein and amino acid requirements while doing light, moderate, or intense training for your sport. Get information on keto diets, tips for optimizing bone health and iron intake, and instructions for making your own fluid-replacement beverage. Whether you are a dedicated vegetarian or vegan looking to add variety to your diet or you are an athlete searching for a plant-based competitive edge, Plant-Based Sports Nutrition will help you maximize your diet for optimal performance! Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam. Every day an increasing number of athletes incorporate a plant-based diet when training or recovering from competition. Plant-Based Sports Nutrition offers you guidance on how to effectively fuel your training and competition through a plant-based diet. The authors draw on their years of experience working with plant-based athletes to offer you a reliable and complete guide on how, when and why you need to plan your nutrient intake to maximise nutrition. This you make smarter decisions about fueling your body to ensure you have the energy and stamina to boost your training and excel during competition. This comprehensive guide features inspirational stories from successful plant-based athletes. As well as plenty of recipes and meal plans to use for training, event and everyday nutrition needs. The authors also provide details of nutrient timing and relative energy deficiency syndrome (RED-S). There is also information on keto diets, tips of optimizing bone health and iron intake and instructions for making your own fluid-replacement beverages. Whether you are a dedicated vegetarian or vegan looking to add variety to your diet or an athlete searching for a plant-based competitive edge, Plant-Based Sports Nutrition helps you maximise your diet for optimal performance Title page - Plant-Based Sports Nutrition 3 Contents 6 Acknowledgments 8 Introduction 9 Chapter 1 - Gaining the Plant-Based Advantage 13 Chapter 2 - Getting Adequate Calories From a Plant-Based Diet 30 Chapter 3 - Finding the Right Carbohydrate Mix 42 Chapter 4 - Choosing Smart Fat Over No Fat 62 Chapter 5 - Building Muscle Without Meat 81 Chapter 6 - Optimizing Bone Health 94 Chapter 7 - Boosting Iron Intake and Absorption 113 Chapter 8 - Breaking Free of Multivitamin Dependence 130 Chapter 9 - Prioritizing Food and Fluids Before, During, and After Events 153 Chapter 10 - Choosing Whether to Supplement 175 Chapter 11 - Reducing Muscle Cramps and Inflammation 194 Chapter 12 - Creating a Customized Meal Plan 215 Chapter 13 - Adapting the Plan to Manage Weight 235 Chapter 14 - Whipping Up Quick Plant-Based Meals and Snacks 257 Chapter 15 - Recipes 279 Appendix A - Energy Costs of Physical Activity 295 Appendix B - Food Guidance Systems 298 Appendix C - Foods Containing FODMAPs 301 Appendix D - Glycemic Index of Common Foods 302 Appendix E - Dietary Reference Intakes for Vitamins and Minerals 303 Appendix F - Metric Conversions for Common Measures 306 References 307 Index 337 About the Authors 345 Continuing Education Exam Access 346 Blank Page 2 Chapter 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 Plant-Based Sports Nutrition offers guidance to athletes who choose vegan, vegetarian, and plant-based diets about how to effectively fuel their training and competition while adhering to their eating preferences.