Download The Vegetarian Sports Nutrition Guide: Peak Performance for by Lisa Dorfman PDF

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By Lisa Dorfman

Workout, educate, and compete at your most sensible on a vegetarian diet.

Few segments of the inhabitants are extra conscious in their meals consumption than athletes and vegetarians. This e-book combines the original calls for of activities with a fit vegetarian vitamin that could assist you construct power and patience and decrease physique fats. even if you're carbo-loading ahead of a marathon or fine-tuning meals to get the main from your exercise session, registered dietitian and elite vegetarian athlete Lisa Dorfman presents step by step info on how one can customise your individual sport-specific foodstuff software and calculate a private nutritional plan for education The Vegetarian activities food consultant comprises own tales of athletes who've made the swap to vegetarian diets from soccer gamers and wrestlers to ice skaters and marathoners, a few of whom have crushed life-threatening health problems with the aid of this way of life. Lisa Dorfman offers a wealthy array of tasty and numerous vegetarian recipes, menus, easy-to-use charts, and foodstuff publications for vegetarians of every kind, from the semi-vegetarian to the fruitarian. She additionally stocks the learning secrets and techniques of seventeen Olympic and world-class athletes who've used their vegetarian diets to accomplish height functionality of their careers and optimal healthiness of their lives.

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Extra resources for The Vegetarian Sports Nutrition Guide: Peak Performance for Everyone from Beginners to Gold Medalists

Sample text

This demonstrates the body's ability to spare carbohydrate at all costs to adapt the body's metabolism to the predominant nutrient consumed in the diet.  Most rely on the same factors for calculating the body's daily calorie needs: Basal Energy Metabolism (BEE), activity, and Specific Dynamic Action of Food (SDA). Since exercise influences a cumulative effect on BEE, SDA, and active thermogenesis, it is challenging to calculate an accurate energy equation for athletes without precise measurements.

In one study, hormones that stimulate fat breakdown were 66% greater in males while just 46% greater in females after completing a twenty­week aerobic exercise program.  However, leaner individuals are more sensitive than the obese to thermogenic hormones.  So if you want to lose weight, hold off on snacking until after the exercise session.  An elevated BEE in the highly trained may also disguise the portion of SDA elevation.  The caloric content and composition of a meal, nutritional state, individual genotype, fitness level, and the antecedent diet of the athlete all influence the SDA.

Therefore, vegetarians may benefit from creatine supplements even more than nonvegetarians (see chapter 8).  Knowing your energy needs in order to understand how to incorporate plant­based foods into your daily training program is a necessity. You can be certain to meet your daily dietary needs by using the Foundation Food Lists, recipes, and food tips throughout this book to get the "biggest bang" from every meal and snack. ]) Athletes Cherry licorice PowerBars Sweet potatoes Apples Fruit Banana Fruit snakes Health nut cookies Figs Oranges Raisins Cinnamon grahams Dole fruit bars Cinnamon applesauce Author Fresh fruit smoothies Frozen yogurt Hain's vanilla and chocolate rice cakes Natural fruit rollups High­Fat (more than 5 grams per serving) Athletes Ice cream Chocolate Trail mix Oil­popped popcorn Peanuts Candy bars Corn chips Peanut butter and jelly Dried fruit Japanese rice cakes (Sänshoku Dango) Häagen­Dazs sorbets Licorice continued Page 24 Athletes' Favorite Snacks (continued) Author Soy nuts with raisins Green tea ice cream Trail mix with soy nuts, dried pea snack, and dried cranberries High­protein (more than 10 grams of protein per serving) Edamame (boiled soybeans in husk) Roasted soybeans Balance bars Frozen protein shakes Parillo Bars Dried pea snack PowerBars Power Chips Fat­free soy cheese Met­Rx Bars Ginger/shoya tea with kuzu * Contains fiber, spices, or too much fat to consume 1–4 hours before running or triathlon competitions.

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