Athlete meal planning with plant-based foods -
Adding in moderate daily activity playing with my kids, walking the dog, doing chores around the house, running errands I require approximately 2, calories. After waking up and brushing my teeth, the first thing I do each morning is down a large glass of water to rehydrate my thirsty body.
Hydration is critical for many bodily functions, like delivering nutrients throughout the body. Instead of shuffling into the kitchen to grab a coffee as soon as you wake up, drink a tall glass of filtered water first.
Besides providing a caffeine jolt to help wake you up, coffee has a diuretic effect that will help you go to the bathroom. Any runner can attest to the critical importance of a healthy bowel movement prior to a morning run! Try to eat more fat and protein-rich foods in the morning to keep you satiated and provide balanced energy.
A carb-heavy breakfast will result in blood sugar spikes and ultimately an energy crash. I still include healthy carbs, such as whole grains and fruits that contain fiber, to help me recover and fuel my weightlifting workout later in the morning.
Most of what I eat in a day serves a purpose. Ask yourself: is this meal or snack intended to help me recover from a workout, build muscle, curb blood sugar spikes, fuel a workout, or all the above? The intent of this post-run breakfast is to replenish electrolytes and calories expended during my morning run.
If you have the energy, try doing your morning cardio in a fasting state. Doing cardio while fasting aids in healthy weight loss boosts metabolism, strengthens the immune system, promotes longevity through cellular autophagy , and increases testosterone levels in males.
I look forward to this smoothie bowl every single day. This meal is loaded with healthy carbs to help refuel and replenish glucose lost during exercise. It contains 30 grams of brain and heart-healthy fats, 31 grams of fiber, and a staggering 50 grams of plant protein.
The purpose of this meal is to quickly deliver nutrients to the muscle cells that are now starved for glucose carbohydrates after a workout.
Specifically, 2 to 3 grams of the branched-chain amino acid leucine optimizes muscle protein synthesis. You should still aim to get the majority of your protein from whole foods. Creatine is a widely recommended supplement for athletes.
Creatine is one of the most well-researched supplements. In other words, take your favorite endurance diet numbers and make them work without meat. Endurance diets tend to be high in carbohydrate anyway, making a vegetarian or vegan approach especially well-suited.
If you aim to hit these numbers with a plant-based diet, you should be just fine. About as much as it takes to feel comfortably full, but not stuffed.
As athletes, we have the luxury of eating more calories than more sedentary people. We need more calories, in fact. If your goal is weight loss, or if you train more or less than I do, your needs will be different than mine. Figure out what size meals work for you.
How you eat before, during, and after your workouts is especially important on any diet. For lots of guidelines and recipes for unprocessed, vegan workout foods, see Workout Nutrition Do vegan athletes need supplements? Fair question.
It is present in soil, but soil these days is often depleted. Vitamin D and two omega-3 fatty acids DHA and EPA are also recommended by many doctors. Both are available from natural sources the sun, and algae , but many people can benefit from supplementing their diet with more.
What they and most plant-based omega-3 sources provide is ALA — which some people can convert into DHA and EPA, but not everyone. To be on the safe side, since DHA and EPA are crucial for brain health, my family and I supplement with these.
Finally, I also take iodine, zinc, vitamin K2, and selenium — foods that you can find in several plant foods, just not in abundance, and sometimes with questions about bioavailability.
But to get started with some vegetarian and vegan recipes , check out:. So there you have it: A workable plant-based diet for endurance and strength athletes.
For LOTS more, check out The Plant-Based Athlete: A Game-Changing Approach to Peak Performance — in stores June 15th! Your email address will not be published. Notify me of follow-up comments by email. Notify me of new posts by email. Great post- especially love the section on staples.
My diet is fairly similar, but I aim for a higher percentage of protein. And I agree on the lower protein- it helps significantly! Danielle, I noticed the same thing. Just huge improvements in my speed and endurance a month after I stopped eating meat.
Your name is fine! Or siblings. Thanks very much for posting this list today. Erin C. Thanks for listing the ideas and recommendations! I know that fueling properly is so important! In her opinion, diets that lack meat are stupid. I should send her this post 😛 I also agree with the lesser protein!
When my mother came to the US, she was stunned at the amount of protein being consumed by Americans. Her diet had consisted mostly of fats and carbs. Over 30 years later, she swears her body is still in shock, lol.
If people want to follow, great. If not, fine. Where did your mother come here from? But with all the fat that went along with it, all the fat that was a part of it, my body was really anything but strong and healthy. Bloated and tired is more like it.
You knock out meat and dairy for just a day or two and your body starts humming, your energy level makes you think you are on an illegal drug. Why did I drink the milk from a cow?
Why did I eat dead animal flesh? Not trying to turn anybody off, but those are 2 valid questions. They are valid questions Tom I realise this is an old post. Our greatest energy source is the sun, and plants get a lot of their energy directly from the sun.
It makes sense that one would feel lighter, and once used to a plant-based diet would also have more endurance because you actually start to need less. Mostly carbs fruits, vegetables, fresh baked breads, etc.
Not so much on the protein. I love reading your blog. Even though I am a meatmeat athlete 🙂 I dont really consume all that much these days Im just loathe to surrender my beloved beef jerky…. Hey MizFit, I used to love beef jerky!
But alas, not for me. Great post, Matt! I would love to see you post a menu from a typical week. Nicki, thanks for the idea. I am just starting to learn to run, barefoot style, and a vegetarian newbie.
I know that because I still have a lot of weight to lose that I will have to tweak a few things, but it would still be helpful for me. Did you already post one somewhere that I missed? I still have about 60 lbs to lose to meet my goal, but I am feeling stronger and better all around since going vegetarian.
I have a very similar diet, although I do not limit eggs. I also have the luxury of getting them straight from the farm literally and meeting the chickens! For me, not eating dairy is super important. My runs definitely suffer if I eat it. I think people need to realize that switching to a vegetarian diet is going to be trial and error- you have to figure out what works for you!
And got sick. And then it CLICKED for me. It was an epiphany. Other people are the same way with bread, eggs, certain fruits, etc.
but reaping the benefits nonetheless. My name is Anthony, and I have been vegan for 7 months now and I agree with Bridget there is allot of trial and error. One of the things that I found was I was not getting enough carbs.
This is my daily routine……. I do change up the potatoes for pasta and brown rice for variety and I through in steamed veggies if I have the time. The fruit smoothies are usually the organics mixed berries from Safeway which contain strawberries, blueberries, raspberries, and blackberries, and I throw in some frozen pineapple and some ground flax.
I usually do my workouts at 1pm so I have two meals on board before the workout and the 3pm meal makes a great post workout meal. I have never felt and looked better and I came from being on pain management for multiple spinal cord surgeries and sever chronic pain.
The vegan diet has been nothing short of amazing for me. Ok all your posts got my attention and I ordered Thrive, I just read it this weekend and I like the concept…I think I understand better now his thoughts, but in some ways it does feel to strict or too raw for my tastes.
This post was good to help remind me to lean in to it and keep finding ways to make it work best for me. RunToTheFinish, yeah I like to think of Thrive as the benchmark that I strive to get as close as possible to while still enjoying the food that I love.
The principles are great, so you can keep them in mind while you choose your meals, and the smoothie and gel recipes are the most valuable part, for me.
Hey there,love thee blog been following for long now, i just cant seem to lose weight. My diet reflects your a lot. Keep up the great work. Chris, thanks for such a nice comment. Congratulations on taking that challenge!
This is great info. for newbies. I think they often believe that becoming vegetarian is harder than it really is. I think the key is variety, eating lots of different whole foods ensures all bases are covered. Awesome post! But this post is really helpful in giving me ideas of what I should be eating.
I do know that when I went vegan, my energy greatly improved, and my sleeping patterns became so much more regular.
At annual exams, I have consistently showed great cholesterol numbers with no deficiencies. Lisa, g? Do you know of any research that supports the idea for athletes? Many government- and organization-recommended protein amounts seem reasonable, but then when authors talk to athletes, they say athletes need so much more.
Thanks for the list Matt! Once I became vegan, I noticed even more significant gains. Any animal fat is a big No, No for me. Great post Matt! We need to get together someday and come up with an action plan for Harford County. It sucks to be veg here. What do you think? I just ran a 5k near D.
for an animal sanctuary and noticed they had several vegan running clubs there. Joe, a Harford County vegan or vegetarian, for me running club is a great idea. I keep trying to enter my email address to download the book but every time I enter a it goes right away???
Well first of all, I love the post! Thanks for writing it — it is very informative, especially for a newbie vegetarian and a newbie athlete. Also, I appreciate the caloric breakdown… I thought I should be eating a lot more protein and after reading this I Googled it and realized that I was off.
I should obviously still include it, but I was going a little overboard with protein and neglecting the carbs! Perfect timing! I just recently cut our red meat, pork and chicken still working on fish and shrimp and this is a great guideline.
Also helpful would be maybe a day or two of your typical meals, if you feel comfortable 🙂 Thanks! Matt, I have had a similar experience as you.
About a year ago I started following the Thrive diet fairly religiously and noticed gains. HOWEVER, I always wonder whether it was Thrive or the fact that I was no longer following the standard american diet.
I have since transitioned to a modified Paleo diet and have not noticed any drops in performance yet. BTW, first comment, but I love your site!
It makes sense that almost any well thought-out diet is going to be better over the standard Western diet.
this was an excellent read thank you so much! saving this for future refernce, i have a 14km run in aug this will help alot. Getting a wide arrange of food is definitely essential.
Do you have any suggestions for getting the necessary nutrients on the go? For example, do you suggest always keeping something like Vega powder on-hand or making nutrient-rich smoothies with local fruits and veggies?
Raam, the nomad thing is awesome! I just checked out your blog. The idea of bringing Vega powder along to put in smoothies is certainly a way to get a lot of good, necessary nutrients. Almost all of their products cost more than a dollar per serving.
Check out my post on pinole. To give professional nutritional advice specific to sports nutrition, become a sports nutrition coach today! A vegan diet is a plant-based diet that excludes the consumption of all animal products, including meat, fish, eggs, and dairy.
The exclusion of these foods requires the vegan athlete to find alternative sources for the nutrients that they provide, like plant-based protein sources and important micronutrients like vitamin B12 and calcium.
Micronutrients are vitamins and minerals needed by the body in very small amounts. These vital nutrients can generally be obtained by eating a wide array of foods. Vitamin B12 assists in red blood cell formation, cell metabolism, nerve function, and the production of DNA Mayo Clinic, Best vegan source: Take a B12 supplement.
Omega-3 fats are important for heart health, lower blood pressure and heart rate, improved blood vessel function, and lower inflammation Harvard School of Public Health, According to the National Osteoporosis Foundation , calcium is important for more than just strong, healthy bones.
It also enables our blood to clot, our muscles to contract, and our heart to beat. Best vegan source: Leafy green vegetables.
Iron helps to transport oxygen to tissues throughout the body for metabolism. Best vegan source: Dark leafy greens, legumes, and dried fruits.
Protein, fat, and carbohydrates are macronutrients or the nutrients that your body uses in the largest amounts. These nutrients are sourced in the foods that we eat and must be eaten in proper proportions to support our health and athletic goals.
Protein is not only important for muscle repair and building, it also provides a structure for other tissues in the body such as cell membranes, organs, hair, skin, nails, bones, tendons, ligaments, and blood plasma.
For athletes or individuals looking to maximize muscle growth and training adaptations, protein targets of 0. Vegan sources of protein include lentils, beans, soy products, nuts, seeds, and whole grains.
Read also: Protein Sources for Vegans and Vegetarians. We need fat as an energy reserve, to insulate and protect organs, and also to absorb fat-soluble vitamins.
Due to a higher carbohydrate requirement for athletes, fat intake will generally be on the lower end of the spectrum.
Carbohydrates serve as the main energy resource for all humans and are critically important for athletes. The more intense and frequent your training is, the more carbohydrates you will need to consume.
In order to build muscle, vegan athletes will need to ensure that they are eating sufficient calories throughout the day, and meeting their protein needs. It may be necessary to eat several meals throughout the day in order to accomplish this.
Here are some examples of plant-based protein sources:. A vegetarian athlete abstains from eating meat, fish, and poultry. There are several forms of vegetarianism, including: Lacto-ovo-vegetarian: Eliminates meat, fish, and poultry but eats eggs and dairy products. Lacto-vegetarian: Eliminates meat, fish, poultry, and eggs, but allows dairy products.
Ovo-vegetarian: Eliminates meat, fish, poultry, and dairy products, but allows eggs. Pescatarian: Eliminates meat and poultry but allows fish and sometimes egg and dairy products.
Vegetarians need the same amounts of macronutrients that vegan athletes do, but they have broader options for proteins when they consume eggs, dairy, or fish which are good sources of protein.
Check out this micronutrient guide for a great overview of these micros. Take the plate-construction approach to simplify meal planning.
People who follow a plant-based diet tend Thermogenesis for fat burning live longer, reducing the chance foodz developing coronary artery Thermogenesis for fat burning, diabetes, and foodd. Also, when people Appetite regulation supplements vegan, planninf land and water are used for cultivation Liver detoxification program greenhouse gas emissions are plant-baased reduced. Ayhlete meals taste great too! Nutritionist Angie Asche MS, RD, LMNT of Eleat Sports Nutrition has set up four vegan meal plans that are not only simple and delicious, but provide the dietary essentials to help you stay healthy, fit, and balanced. Breakfast — Begin your day with a bowl of oatmeal! Start with ½ cup gluten-free rolled oats made with water, add up to 20 blueberries, and a sprinkle of pumpkin or hemp seeds on top. This is a delicious, nutritious way to get the day going. Nutrition spotlight. An athlete can eat plannt-based Athlete meal planning with plant-based foods or vegetarian fods without sacrificing their performance or body composition, but it takes planning and Elevated fat oxidation capacity food Plaant-based to be successful. This article will help to serve as a nutrition guide for plant-based athletes as they navigate meal planning for performance. To give professional nutritional advice specific to sports nutrition, become a sports nutrition coach today! A vegan diet is a plant-based diet that excludes the consumption of all animal products, including meat, fish, eggs, and dairy.Athlete meal planning with plant-based foods -
Our greatest energy source is the sun, and plants get a lot of their energy directly from the sun. It makes sense that one would feel lighter, and once used to a plant-based diet would also have more endurance because you actually start to need less.
Mostly carbs fruits, vegetables, fresh baked breads, etc. Not so much on the protein. I love reading your blog. Even though I am a meatmeat athlete 🙂 I dont really consume all that much these days Im just loathe to surrender my beloved beef jerky….
Hey MizFit, I used to love beef jerky! But alas, not for me. Great post, Matt! I would love to see you post a menu from a typical week. Nicki, thanks for the idea. I am just starting to learn to run, barefoot style, and a vegetarian newbie.
I know that because I still have a lot of weight to lose that I will have to tweak a few things, but it would still be helpful for me. Did you already post one somewhere that I missed?
I still have about 60 lbs to lose to meet my goal, but I am feeling stronger and better all around since going vegetarian. I have a very similar diet, although I do not limit eggs. I also have the luxury of getting them straight from the farm literally and meeting the chickens!
For me, not eating dairy is super important. My runs definitely suffer if I eat it. I think people need to realize that switching to a vegetarian diet is going to be trial and error- you have to figure out what works for you! And got sick.
And then it CLICKED for me. It was an epiphany. Other people are the same way with bread, eggs, certain fruits, etc. but reaping the benefits nonetheless. My name is Anthony, and I have been vegan for 7 months now and I agree with Bridget there is allot of trial and error.
One of the things that I found was I was not getting enough carbs. This is my daily routine……. I do change up the potatoes for pasta and brown rice for variety and I through in steamed veggies if I have the time. The fruit smoothies are usually the organics mixed berries from Safeway which contain strawberries, blueberries, raspberries, and blackberries, and I throw in some frozen pineapple and some ground flax.
I usually do my workouts at 1pm so I have two meals on board before the workout and the 3pm meal makes a great post workout meal. I have never felt and looked better and I came from being on pain management for multiple spinal cord surgeries and sever chronic pain.
The vegan diet has been nothing short of amazing for me. Ok all your posts got my attention and I ordered Thrive, I just read it this weekend and I like the concept…I think I understand better now his thoughts, but in some ways it does feel to strict or too raw for my tastes.
This post was good to help remind me to lean in to it and keep finding ways to make it work best for me. RunToTheFinish, yeah I like to think of Thrive as the benchmark that I strive to get as close as possible to while still enjoying the food that I love.
The principles are great, so you can keep them in mind while you choose your meals, and the smoothie and gel recipes are the most valuable part, for me.
Hey there,love thee blog been following for long now, i just cant seem to lose weight. My diet reflects your a lot. Keep up the great work. Chris, thanks for such a nice comment.
Congratulations on taking that challenge! This is great info. for newbies. I think they often believe that becoming vegetarian is harder than it really is. I think the key is variety, eating lots of different whole foods ensures all bases are covered.
Awesome post! But this post is really helpful in giving me ideas of what I should be eating. I do know that when I went vegan, my energy greatly improved, and my sleeping patterns became so much more regular.
At annual exams, I have consistently showed great cholesterol numbers with no deficiencies. Lisa, g? Do you know of any research that supports the idea for athletes? Many government- and organization-recommended protein amounts seem reasonable, but then when authors talk to athletes, they say athletes need so much more.
Thanks for the list Matt! Once I became vegan, I noticed even more significant gains. Any animal fat is a big No, No for me. Great post Matt! We need to get together someday and come up with an action plan for Harford County.
It sucks to be veg here. What do you think? I just ran a 5k near D. for an animal sanctuary and noticed they had several vegan running clubs there. Joe, a Harford County vegan or vegetarian, for me running club is a great idea. I keep trying to enter my email address to download the book but every time I enter a it goes right away???
Well first of all, I love the post! Thanks for writing it — it is very informative, especially for a newbie vegetarian and a newbie athlete. Also, I appreciate the caloric breakdown… I thought I should be eating a lot more protein and after reading this I Googled it and realized that I was off.
I should obviously still include it, but I was going a little overboard with protein and neglecting the carbs! Perfect timing! I just recently cut our red meat, pork and chicken still working on fish and shrimp and this is a great guideline. Also helpful would be maybe a day or two of your typical meals, if you feel comfortable 🙂 Thanks!
Matt, I have had a similar experience as you. About a year ago I started following the Thrive diet fairly religiously and noticed gains. HOWEVER, I always wonder whether it was Thrive or the fact that I was no longer following the standard american diet.
I have since transitioned to a modified Paleo diet and have not noticed any drops in performance yet. BTW, first comment, but I love your site! It makes sense that almost any well thought-out diet is going to be better over the standard Western diet.
this was an excellent read thank you so much! saving this for future refernce, i have a 14km run in aug this will help alot. Getting a wide arrange of food is definitely essential. Do you have any suggestions for getting the necessary nutrients on the go? For example, do you suggest always keeping something like Vega powder on-hand or making nutrient-rich smoothies with local fruits and veggies?
Raam, the nomad thing is awesome! I just checked out your blog. The idea of bringing Vega powder along to put in smoothies is certainly a way to get a lot of good, necessary nutrients.
Almost all of their products cost more than a dollar per serving. Check out my post on pinole. You might be able to adapt it with local ingredients or to add nutrients that you think are necessary. Thanks, Matt! That suggestion is fantastic.
Looking forward to learning more. Also, check our Mike Wardian as another vegetarian endurance athlete. Your foods list looks very similar to what I prefer to eat. I do have a bit more low fat organic dairy, organic cage free locally sourced eggs, and processed soy in my diet.
Those foods are still in my diet since my husband is not a vegetarian and they keep him more satisfied eating a vegetarian diet. Cooking with some of those foods keeps him from eating meat except on holidays. I used to eat a lot of that stuff when I first became a vegetarian 18 years ago, but slowly over time transitioned to a more vegan diet.
I think the title is Mexican vegetarian chili with rice. It does look good! that list there that you have? thats MY list… :O i am pleased as punch too since i came up with my list all on my own!!!! well from reading a lot of blogs, but eventually it came down to exactly what you wrote. i am anxiously awaiting my No Meat Athlete shirt 🙁.
But I survived 8 years of competitive h. But I agree with others who commented — you have to find what works for you. And I have to say…for some people, that means eating meat. Thanks for such a great breakdown!!
Good points, Lauren. Great article! I am also of the opinion that we need far less protein than is being touted out there, provided of course that we consume high quality carbs and not junk. Matt, a thought-provoking post. After years of steadily decreasing meat consumption resulting from healthy diet concerns, I went vegetarian late last year.
At that time, I could no longer reconcile meat consumption with my views on the environment and humane treatment of animals. Shortly after going vegetarian, I started training for my first marathon, which I completed on May 1.
Training on a vegetarian diet, my running was stronger than ever, and my pace improved by 1 to 2 minutes per mile. The trend has continued in my post-marathon training. I attributed the improvements mostly to the training program itself, partially to increased cross-training, core and upper body work, and partially to a little extra weight loss during peak training mileage.
It very well may be that the vegetarian diet itself was also a major contributor to the improved performance. At the very least, it has been totally compatible with building strength and endurance!
Hey Vern, thanks for sharing your story. Not so different from mine, except that I was already a runner. And I became so much stronger as a runner after I became vegetarian. Glad to see you have a blog to help spread the word! Fitness Model Competition I am entering 1 possibly 2 fitness model competitions this Oct 23rd or Nov 6th and am going to enter as a Vegan.
I will keep you posted on my progress and my workouts — lots of weight training and endurance cardio. Wish me luck! Matt- I love your blog! I am also a vegan runner. I was a runner before I was vegan but I think the 2 go perfectly hand in hand.
I am also a blogger, residing in San Diego. Where do you live? Thanks for all you do!! Love your blog. I am new to the world of vegan and running. Hi I am a football player and I want to eat more vegetarian meals. I am concerned about lower protein amounts in my foods.
This article will help me to know that it is possible. The purpose of this meal is to quickly deliver nutrients to the muscle cells that are now starved for glucose carbohydrates after a workout.
Specifically, 2 to 3 grams of the branched-chain amino acid leucine optimizes muscle protein synthesis. You should still aim to get the majority of your protein from whole foods.
Creatine is a widely recommended supplement for athletes. Creatine is one of the most well-researched supplements. It aids in muscle growth, recovery, and building strength. Pro Tip : Combine the compounds curcumin and piperine. Both are highly anti-inflammatory and have potent antioxidative properties.
Curcumin is found in turmeric and piperine in black pepper. It was revolutionary for my training when I began adding turmeric and black pepper to my daily post-workout smoothie.
The result? No inflammation, no soreness, and the ability to work out with intensity the next day. These meals and snacks are highly nutritious, simple to make, and easy on the wallet.
All it takes is some time in the kitchen, tracking your nutrition, and consistency. Consistency compounds over time. For more plant-based fitness content, visit The Beet's Vegan Athletes articles. What I Eat In a Day as a Vegan Nutritionist and Athlete.
Adam Meyer, RHN Published: February 14, attachment-Meal 1 - Post-Run Oatmeal. attachment-Meal 2 - Post-Workout Smoothie Bowl. attachment-Meal 3 - Lunch - Avocado Miso Tempeh Sandwich with Side Salad. attachment-Meal 4 - Dinner - Crispy Tofu Caesar Salad. A little caffeine is also a big performance boost that I save for long runs, so I had a small amount of coffee with almond milk.
I was at the trail by and did 12 miles as planned. SO much better than those artificial maltodextrin gels. If it was longer I would have slowly eaten the bar as I ran, but at only 12 miles I just saved it for the drive home.
I also had a scoop of my favorite electrolyte powder Ultima Replenisher in a water bottle. I just learned that I can embed my Garmin tracks right onto my blog, which is pretty cool.
Breakfast was nothing unusual. Another piece of toast. Chia pudding. A mountain of fresh berries, frozen berries and half a banana. The chia pudding with berries that I make each morning is so good. I had some leftover barley my favorite grain these days so I used that as a base for a big bowl of whatever I could find.
I warmed the barley with a bunch of chopped kale. Then I topped it with leftover cashew cream like this smoked paprika ranch and a chopped green onion. I just threw together whatever I had. It looks a lot smaller in the photo — this bowl was really big and filling. I also had a bag of snacks, probably the least healthy stuff of the day, not all One Ingredient approved, but those Enjoy Life raspberry chocolate protein bites basically just raspberry chocolate truffles are sooo good.
Random, but not bad. I was a huge dinner, well over 1, calories and I was pretty full… but then I had the other half of my banana from breakfast with peanut butter and two dark chocolate chips. I look forward to reading your deep dive post into sodium. Thanks, Lydia! Thank you for the look into your day.
I would love to see more of them. Sometimes I feel overwhelmed on how to cook three healthy meals a day.
I know many of you have been curious what mea, own plnning Athlete meal planning with plant-based foods like on Thermogenesis for fat burning mwal basis, so yesterday I thought foovs would Afhlete fun wuth keep a log and take photos! of everything Raspberry cultivation techniques ate during the day. I chose yesterday because it was a Plant-baseed more extreme — I did a 12 mile trail run in the morning so I ended up burning just over 3, calories for the day. A little caffeine is also a big performance boost that I save for long runs, so I had a small amount of coffee with almond milk. I was at the trail by and did 12 miles as planned. SO much better than those artificial maltodextrin gels. If it was longer I would have slowly eaten the bar as I ran, but at only 12 miles I just saved it for the drive home.
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