EbookGain the vegetarian advantage! Vegetarian meal plans have been used successfully in everything from bodybuilding to endurance sports. Every day more and more athletes—even those who are not full-time vegetarians—incorporate a plant-based diet when training or recovering from competition.
Relying on the recent evidence-based research, Vegetarian Sports Nutrition details performance and health benefits, including enhanced muscle recovery and optimal bone health. With tailored meal plans and training strategies, you will learn to make smart nutritional decisions and to properly fuel your body throughout your training regimen.
This comprehensive resource simplifies the process of determining your energy, protein, vitamin, and mineral needs and monitoring carbohydrate and fat intake. You’ll learn how to optimize a vegetarian diet for peak performance across all sports.
Whether you are a dedicated vegetarian looking to add variety to your diet or an athlete searching for a competitive edge, Vegetarian Sports Nutrition will help you improve your health and performance!
Table of ContentsChapter 1. Gaining the Vegetarian 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 Eating 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 Vegetarian Meals and Snacks
“Finally, serious nutrition information for serious vegetarian athletes! Vegetarian Sports Nutrition provides sound and accessible explanations on what vegetarians really need to consume.”
Deputy Editor, Vegetarian Times
“Vegetarian Sports Nutrition delivers inspired, useful, and science-based information to make you a better, healthier athlete.”
Executive Editor, Runner's World Marathon
Winner (and Vegetarian) 1968 Boston Marathon