Plant-Based Sports Nutrition-2nd Edition

Maximize your vegetarian or vegan diet for optimal sport performance.

Join the growing number of athletes who incorporate a plant-based diet when training or recovering from competition to maintain their competitive edge. In Plant-Based Sports Nutrition, Second Edition, you can explore nutrition guidelines, find new recipes, and get guidance from experts.

Planning nutrient intake is vital for athletes, and a vegan or vegetarian diet can provide the nutrients needed to meet your goals. The authors of Plant-Based Sports Nutrition are registered dietitians and plant-based athletes themselves, so they understand the importance of fueling for athletes who adhere to plant-based diets. Citing over 700 studies, this text explores how plant products can help you fuel better and live longer. New elements in the second edition include these:

• New information on nutrition guidelines
• 8 new recipes, for a total of 34
• Updated research throughout the book
• A new Key Takeaways for Athletes section at the end of each chapter
• Additional snack and food recommendations
• A full-color interior

You will find guidance on how to get the proper amounts of all essential macronutrients, vitamins, and minerals while considering your personal caloric needs. Recipes to use for training, event, and everyday nutrition needs are included, and tailored meal plans serve as a great reference to implement fully or adjust for your needs. Explore 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.

Use Plant-Based Sports Nutrition, Second Edition, to add variety, boost performance, and ensure you are getting all the nutrients you need to excel in your sport—all while relying on foods and beverages made without animal products.

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.

Audience

Athletes who choose a vegetarian or primarily plant-based way of eating; athletes who want to gain the plant-based advantage; and professionals such as coaches or personal trainers who support such athletes.

Chapter 1. Gaining the Plant-Based Advantage

Chapter 2. Getting Adequate Calories From a Plant-Based Diet

Chapter 3. Finding the Right Carbohydrate Mix

Chapter 4. Choosing Smart Fat Over High Fat or 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 the Multivitamin 

Chapter 9. Prioritizing Food and Fluids Before, During, and After Events

Chapter 10. Dietary Supplements: Help or Hype?

Chapter 11. Developing an Eating Game Plan

Chapter 12. Adapting the Plan to Manage Weight

Chapter 13. Whipping Up Quick Plant-Based Meals and Snacks

Chapter 14. Recipes

Appendix A. Energy Costs of Physical Activity

Appendix B. Eating Models for the Plant-Based Athlete

Appendix C. Glycemic Index of Common Foods

Appendix D. Dietary Reference Intakes for Vitamins and Minerals

Appendix E. Metric Conversions for Common Measures

D. Enette Larson-Meyer, PhD, RD, CSSD, FACSM, is a prominent figure in the field of sports and exercise metabolism. She is a professor at Virginia Tech and directs the Nutrition and Exercise Metabolism Laboratory. Her research focuses on how nutrition influences the health and performance of active individuals at all stages of the life cycle and at all levels of performance. Larson-Meyer has authored over 100 scientific articles and book chapters and has served on several International Olympic Committee consensus panels. She is a fellow of the American College of Sports Medicine and serves as an associate editor for Medicine & Science in Sports & Exercise and Science and Medicine in Football. Her personal interests include trail running, flat water kayaking, Irish step dancing, strength training, yoga, gardening, cooking, and wine tasting.

Matt Ruscigno, MPH, RD, is a leading expert in nutrition with a strong background in both nutrition and endurance athletics. He has been a registered dietitian since 2003 and holds a master’s degree in public health nutrition from Loma Linda University. Ruscigno is also a past chair of the Vegetarian Nutrition Dietetic Practice Group of the Academy of Nutrition and Dietetics. His expertise extends to advising athletes on nutrition and health promotion, and he has coauthored two other books: No Meat Athlete and Appetite for Reduction. In addition to his professional work, Ruscigno is an accomplished athlete who races in marathons, triathlons, and cycling events of over 200 miles.