Plant-based athlete diet -
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From Venus Williams to Kyrie Irving to Heather Mils, it seems every athlete has gone gone plant-based. What is it about plants, exactly, that draws athletes? Well, let's look at the science! Nutrition research shows time and again that eating a whole food plant-based is best for our bodies, including our athletic performance and recovery.
A plant-based diet, rich in foods like spinach and berries in particular, is linked to reduced inflammation and muscle soreness in athletes , which is key for faster recovery times. Want to eat the "Game Changers diet" but still not convinced you'll get the protein you need? A valid worry since protein is vital for building, preserving, and repairing the tissue and muscle in our bodies.
The good news is: you can absolutely get all the protein you need with plant-based foods. Actually, Americans are generally eating way too much protein , which can have adverse effects on our health , leading to kidney disease, kidney stones, cancer, and osteoporosis.
That said, yes you can get plenty of high quality protein on a plant-based diet, and along the way you'll be eating a whole lot of nutrient-dense foods that boost your energy, stamina, recovery time, and strength. We asked Addie Dulaney Majnaric, Registered Dietitian Nutritionist and Licensed Dietitian, to share her favorite healthy sources of plant-based protein.
Speaking of plant-based foods for athletes it's not just about the protein! There are so many nutrients found in plants that can help boost your athletic performance. Like what, you ask? Ecdysterone, which naturally occurs in spinach, is a steroid hormone.
Ecdysterone actually increases muscle growth and speeds up recovery and was even under consideration for being banned from use in competitive sports! In one study , test subjects were given one-fourth a bunch of spinach once a day for two weeks. At the end of the two weeks they were asked to run a half marathon.
This means you can get back to training faster, and harder than ever! Get more oxygen for less effort. When you train your body, you make it easier for your muscles to get oxygen.
Stronger lungs make for bigger breaths. A stronger heart increases oxygen-rich blood flow. Stronger red blood cell development means the cells can carry more oxygen.
Bigger muscles can take in more oxygen. However, the effort it takes to get energy from that oxygen remains the same. Beets have dietary nitrates in them that become nitric oxide when you eat them.
Nitric oxide helps your body draw more oxygen into your muscles without working any harder. When you eat beets, you exert less energy. At the end of the race, the beet group was running faster, but without heart rates. They reported less exertion. They make it easier. This is exactly why we made MamaSezz Strong Heart Beets!
See faster muscle recovery with beets. Beets are packed with betacyanins which gives the veggie its bright color. But they are far more powerful than pigment. Betacyanins contain antioxidant and anti-inflammatory properties, which can reduce muscle soreness.
In practical terms, this may help return vegan athletes to a peak performance state more quickly. Eat beets to reduce inflammation: Beets may be particularly helpful for athletes coping with chronic inflammation.
With chronic inflammation, white blood cells attack healthy tissue. This can impact performance, and lead to serious chronic health problems like diabetes, obesity, heart disease, cancer, and more. But you can reduce chronic inflammation by adding anti-inflammatory foods to your plant-based diet.
And, yes, beets are one of the best foods for your whole food plant-based diet, thanks to their anti-inflammatory betalains and polyphenols. Nutritional yeast is packed with B vitamins linked with lower stroke risk and boosted brain health , selenium great for h ealthy hair and skin , zinc boosts immunity and libido , folate, and plant-based protein.
Get more information on vegans and B supplementation here! This flavor booster may also help prevent cancer and improve heart health thanks to its beta glucan fiber content.
This particular type of soluble fiber is also linked with boosting immunity, particularly in athletes! New to this ingredient? Here's how to use nutritional yeast at home. Let us count the ways the humble chia seed powers your plant-based life, shall we?
This blog post was Plant-based athlete diet by Fueling for long-distance events Hypoglycemia and sleep disorders Plannt-based Asche MS, Limb fat distribution, CSSD of Eleat Sports Athhlete. The Plant-bwsed of plant foods i. vegetables, fruits, whole grains, legumes, nuts, and seeds has significant health benefits. Vegetarians and veganswhose diets are primarily made up of plants, are shown to be at reduced risk of certain health conditions such as ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity. There is evidence that high consumption of plant foods decreases the risk of several health concerns.
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