The Vegetarian Sports Nutrition Guide : Peak Performance for Everyone From Beginners to Gold Medalists

*Exercise, train, and compete at your best on a vegetarian diet.* Few segments of the population are more mindful of their food intake than athletes and vegetarians. This book combines the unique demands of sports with a healthy vegetarian diet that can help you build energy and endurance and reduce body fat. Whether you are carbo-loading before a marathon or fine-tuning nutrition to get the most out of your workout, registered dietitian and elite vegetarian athlete Lisa Dorfman provides step-by-step information on how to customize your own sport-specific nutrition program and calculate a personal dietary plan for training and competition. *The Vegetarian Sports Nutrition Guide* includes personal stories of athletes who have made the switch to vegetarian diets— from football players and wrestlers to ice skaters and marathoners, some of whom have beaten life-threatening illnesses with the help of this lifestyle. Lisa Dorfman provides a rich array of tasty and diverse vegetarian recipes, menus, easy-to-use charts, and food guides for vegetarians of all types, from the semi-vegetarian to the fruitarian. She also shares the training secrets of seventeen Olympic and world-class athletes who have used their vegetarian diets to achieve peak performance in their careers and optimum health in their lives. LISA DORFMAN, M.S., R.D., L.M.H.C., is known nationally as The Running Nutritionist®. She competes in marathons and triathlons nationwide and coaches Olympic-level athletes. She runs her own sports nutrition consulting company, Food Fitness International, and has appeared in and written for over 100 publications, including Running Times and Ladies' Home Journal. She lives in Miami, Florida with her husband and three children. The Vegetarian Sports Nutrition Guide......Page 2 CONTENTS......Page 5 FOREWORD......Page 7 PREFACE......Page 9 Why This Book?......Page 10 Giving Back......Page 13 ACKNOWLEDGMENTS......Page 15 INTRODUCTION......Page 17 Vegetarians of All Types......Page 18 A Healthy Kick......Page 19 Environmental Concerns......Page 20 PART ONE— FOOD AS FUEL......Page 22 1— The Plant-Based Sports Engine......Page 23 Warmup Session......Page 24 System 1a— The Power System......Page 25 System 2— The Endurance System—Aerobic Metabolism......Page 26 Muscle Sense......Page 27 Caloric Needs of Vegetarians......Page 28 Carbohydrates......Page 30 Fat......Page 32 Vitamin and Mineral Needs......Page 33 Calcium......Page 34 Creatine......Page 35 2— Nutrition Prescription for Sport: Calculating Energy Needs......Page 41 Energy Prescription for Athletes......Page 42 Resting Metabolic Rate or Basal Energy Expenditure......Page 43 Activity and Energy Expenditure......Page 44 Adaptive Thermogenesis......Page 45 Metabolic Cost......Page 46 So Many Formulas, So Little Time......Page 47 3— Carbohydrates: The Sports Nutrition Base......Page 52 A Simple and Complex Issue......Page 53 Top Gun......Page 54 Endurance Performance......Page 56 Pre-Event Nutrition......Page 57 Bar-Hopping......Page 59 Glycogen Loading for the Millennium......Page 66 Additional Tips for Carbo-Loading......Page 67 Carbohydrate Intake After Exercise......Page 69 Postevent Tips......Page 73 High Carbs Versus High-Fat Diets for Performance......Page 74 4— Protein: The Fitness Powerhouse......Page 81 The Science of Proteins......Page 82 Amino Acids......Page 84 Measuring Protein Quality......Page 86 Protein Requirements for Athletes......Page 90 The Ideal Protein Prescription......Page 92 Protein Needs for Bodybuilding......Page 93 5— Fat Talk......Page 97 Fat Facts......Page 98 Dietary Fats......Page 99 Cholesterol......Page 100 Essential Fats......Page 101 To Hydrogenate or Not . . . That Is the Question......Page 103 Exercising Fat's Options......Page 104 Training to Enhance Fat Metabolism......Page 106 A Load of Fat......Page 107 Medium-Chain Triglycerides......Page 108 Alternative Fats......Page 109 Food Fats......Page 110 6— Thirst Quenchers......Page 117 Water Loss......Page 119 Electrolytes......Page 122 Carbohydrates......Page 123 Chemical Attraction......Page 124 Caffeine High......Page 125 Caffeine Theory 101......Page 126 Bottoms Up......Page 128 Drinking with a Purpose......Page 129 Lifestyle Beverages......Page 130 Bottoms Up......Page 134 7— The Athlete's Lab: Vitamins, Minerals, and Phytochemicals......Page 141 Digestion and Absorption......Page 142 Requirements......Page 143 The B Vitamins......Page 144 Vitamin C......Page 145 Fat-Soluble Vitamins and Plant-Based Sources......Page 146 Vitamin A......Page 148 Vitamin D......Page 149 Vitamin K......Page 150 Major Minerals......Page 151 Trace Minerals......Page 153 Minerals and Sports......Page 155 The Bone Minerals......Page 156 Phytochemicals......Page 158 Assessing Vitamin, Mineral, and Phytochemical Needs......Page 164 PART TWO— PLANT-BASED PEAK PERFORMANCE......Page 167 8— Supplementing the Sports Machine......Page 168 The 4-Billon-Dollar Question......Page 169 The B Vitamins......Page 173 Pyridoxine—B6......Page 174 Vitamin C......Page 175 Fat-Soluble Vitamins......Page 177 Potassium......Page 178 Zinc......Page 179 Selenium......Page 180 Copper......Page 181 Magnesium......Page 182 Don't Lose the Vitamins and Minerals......Page 183 Chromium......Page 184 Alkaline Salts......Page 186 Creatine......Page 187 Coenzyme Q10 (CoQ10)......Page 188 Dehydroepiandrosterone......Page 189 Vanadium (Vanadyl Sulfate)......Page 190 To Supplement or Not to Supplement?......Page 191 9— Plant-Based Diets: Making the Transition......Page 195 Get Radical!......Page 196 Vegetarian Sports Nutrition Guide Food Lists......Page 198 How to use the food lists......Page 199 10— Competition Time: Plant-Based Diets in Action......Page 215 Losses and Gains......Page 216 Weight Gain......Page 218 40/30/30......Page 220 Losing Weight on 40/30/30......Page 221 Precompetition Meals......Page 222 Carbohydrate Loading......Page 225 On the Road......Page 228 Air Travel......Page 229 Hotels and Abroad......Page 230 Neutraceuticals, a.k.a. Functional Foods......Page 232 Organically Grown......Page 233 Community-Supported Agriculture (CSA)......Page 234 Warmup......Page 240 Your Personal Nutritionist......Page 241 Appendix B— Food Fitness Nutritional Activity Assessment Form......Page 259 Appendix C— Sports and Vegetarian Nutrition Resources......Page 262 Appendix D— References......Page 265 B......Page 270 C......Page 271 F......Page 272 H......Page 274 N......Page 275 R......Page 276 S......Page 277 V......Page 278 Z......Page 279

Exercise, train, and compete at your best on a vegetarian diet.

Few segments of the population are more mindful of their food intake than athletes and vegetarians. This book combines the unique demands of sports with a healthy vegetarian diet that can help you build energy and endurance and reduce body fat. Whether you are carbo-loading before a marathon or fine-tuning nutrition to get the most out of your workout, registered dietitian and elite vegetarian athlete Lisa Dorfman provides step-by-step information on how to customize your own sport-specific nutrition program and calculate a personal dietary plan for training The Vegetarian Sports Nutrition Guide includes personal stories of athletes who have made the switch to vegetarian diets from football players and wrestlers to ice skaters and marathoners, some of whom have beaten life-threatening illnesses with the help of this lifestyle. Lisa Dorfman provides a rich array of tasty and diverse vegetarian recipes, menus, easy-to-use charts, and food guides for vegetarians of all types, from the semi-vegetarian to the fruitarian. She also shares the training secrets of seventeen Olympic and world-class athletes who have used their vegetarian diets to achieve peak performance in their careers and optimum health in their lives.

"...written by a registered dietician who is a vegetarian & also a marathon runner...includes the stories of athletes who have made the switch to a vegetarian diet and have beaten illnesses with this particular lifestyle."

Few segments of the population are more mindful of their food intake than athletes -- whether it is a matter of carbo-loading before a marathon or fine-tuning nutrition to get the most out of a workout. This book combines the unique demands of sports with the vegetarian diet. Registered dietitian and elite vegetarian athlete Lisa Dorfman provides step-by-step information on how to exercise, train, and compete at your best by eating a plant-based diet. She reveals how to customize a nutrition program to a specific sport and how to calculate a personal dietary plan for training and competition. In addition, The Vegetarian, Sports Nutrition Guide reveals the training secrets and recipes from seventeen Olympic and world-class athletes competing in a variety of sports.-- Includes vegetarian recipes, menus, food guides, and cooking tips Foreword by Bob Beeten, Director, Sports Medicine, United States Olympic Committee Preface Acknowledgments Introduction Food as Fuel The Plant-Based Sports Engine Nutrition Prescription for Sport: Calculating Energy Needs Carbohydrates: The Sports Nutrition Base Protein: The Fitness Powerhouse Fat Talk Thirst Quenchers The Athlete's Lab: Vitamins, Minerals, and Phytochemicals Plant-Based Peak Performance Supplementing the Sports Machine Plant-Based Diets: Making the Transition Competition Time: Plant-Based Diets in Action Appendixes Vegetarian Athletes' Nutritional Profiles Food Fitness Nutritional Activity Assessment Form Sports and Vegetarian Nutrition Resources References Index "This book combines the unique demands of sports with a healthy vegetarian diet that can help you build energy and endurance and reduce body fat. Whether you are carbo-loading before a marathon or fine-tuning nutrition to get the most out of your workout, registered dietitian and elite vegetarian athlete Lisa Dorfman provides step-by-step information on how to customize your own sport-specific nutrition program and calculate a personal dietary plan for training and competition."--Jacket Food as fuel - Calculating energy needs - Carbohydrates - Protein - Fats - Vitamins, minerals and phytochemicals___