Vegan Athlete Cookbook: High-Protein Delicious Recipes in Your Workouts. Golden Rules for Vegan Athletes and 70 Recipes Meal Prep

What if you want to do sports while vegan? How realistic is it to be competitive in achieving sports results? Vegan athletes compete with athletes who eat meat if they eat well. Feeding a vegan athlete means that to achieve record sporting results, he or she needs to add products to his or her diet that compensate for the deficiency of other athlete's meat and other animal products. The American Dietetic Association\* "Properly designed vegetarian diets, including vegan diets, are healthy and complete, suitable for people of all ages, pregnant and nurturing women, children, teenagers, athletes, and can also help prevent and treat certain diseases" [Position of the American Dietetic Association: vegetarian diets.]" British Food Foundation\* "A balanced vegetarian or vegan diet can be complete, but more extreme diets, such as eating raw materials, are often ineffective and do not provide the full range of essential micronutrients, making them completely unacceptable for children. Studies of vegetarian and vegan children in the UK have shown that they develop and grow within normal limits" [Briefing Paper on Vegetarian nutrition.]" "Nutritionists of Canada"\* "A properly planned vegetarian diet is healthy, nutritionally complete and can play a positive role in the prevention and treatment of certain diseases" Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets. " TABLE OF CONTENTS CHAPTER 1 VEGANISM AND SPORT Official positions of medical and nutritional organizations regarding vegetarianism and veganism CHAPTER 2 GOLDEN RULES FOR VEGAN ATHLETES 1. Balance your diet 2. Consider a week-long meal plan 3. Use the right protein 4. Eat more "good" carbohydrates Practical tips for Vegan CHAPTER 3 WHOLE FOODS ARE THE BASIS OF THE VEGAN BODYBUILDER'S DIET. Weightlifting on a vegan diet: what does science say? CHAPTER 4 VEGAN CUISINE, BREAKFAST RECIPES 1.Buckwheat breakfast 2.Crispy Hash browns 3. A snack of chickpeas, olives, and red onions 4.Coconut manna with strawberry 5. Spicy semolina with saffron and cashew 6.Coconut oatmeal with gren tea matcha and almonds 7. Tofu cheese on rice flour 8. Vegan pancakes with apple sauce 9.Coconut oatmeal with apple and maple syrup 10.Green energy cocktail 11.Greek manna pudding 12.Flax porridge with blueberry and chocolate chip 13.Beans and nuts 14. Tropical oatmeal in a jar CHAPTER 5 VEGAN RECIPES FOR DRINKS 1. Strawberry and almond smoothies 2. Berry and banana smoothies 3.Cranberry Morse 4.Banana-pear smoothies 5. Basilica drink 6.Drink from persimmon 7. Berry drink. 8. Layered Vegetable Fresh 9.Almond milk 10.Berry smoothies with apple juice 11. Kiwi smoothies 12.Watermelon juice with mint 13.Mint and pineapple frappe 14.Hot milk chocolate with peppermint 15.Soybean milk on mineral water 16. Grapefruit and carrot juice CHAPTER 6 SALADS 1.Salad with quinoa and yams 2.Salad with fried tofu and sesame 3.Spinach salad 4. Salad with beets, baked pumpkin, and avocado 5.Warm potato salad with olives and pepper 6. Salad with chickpeas and fresh vegetables 7.Salad with green beans and hazelnuts 8.Cauliflower salad with pepper and olives 9. Orange and avocado salad 10. Wild rice salad 11.Asian salad with orange, spinach, and avocado 12. Avocado, tomato and basil salad CHAPTER 7 VEGAN SOUP RECIPES 1. Tomato cream soup with dried tomatoes 2.Eggplant puree soup 3. Gentle pumpkin puree soup 4.Green soup with ginger 5.Tomato cream soup 6. Spinach and sorrel cream soup with avocado 7.Delphi cold fast soup 8.Spicy corn puree soup 9. Beet soup with coconut milk 10. Soup with carrots, coriander, apple and cabbage 11. Carrot, broccoli and ginger soup with legumes and green onions 12.Bean soup with chili CHAPTER 8 VEGAN RECIPES FOR MAIN COURSES 1.Beijing cabbage with mint and green peas 2.Stewed cabbage 3.Lentils with mushrooms 4. Zucchini ratatouille 5.Pumpkin curry with chickpea and zucchini 6.Eggplants by Greek 7. Garlic ratatouille 8. Vegetarian pilaf with chickpea 9.Buckwheat noodles with tomatoes, tofu, and basil 10. Fried vegetables with mushrooms, sesame oil, and soy sauce 11. Idaho potatoes 12. Vegetarian chili in Mexican 13.Vegan curry of chickpea and potatoes 14.Zucchini ratatouille with rice CONCLUSION