Gain the plant-based advantage! Join the thousands of runners, bodybuilders, and athletes from virtually every sport who rely on foods and beverages made without animal products. Every day an increasing number of athletes, even those who are not fully vegetarian or vegan, incorporate a plant-based diet when training or recovering from competition.
In Plant-Based Sports Nutrition, registered dietitians Enette Larson-Meyer and Matt Ruscigno combine decades of evidence-based research with personal experience working with-and as-vegan and vegetarian athletes to offer you a reliable and complete explanation of how, when, and why you need to plan your nutrient intake to maximize nutrition and get the best results. They will help you make smart decisions about properly fueling your body so you have the energy and stamina to boost your training and excel during competition.
Learn how to get proper amounts of all essential macronutrients, vitamins, and minerals, taking into account your personal caloric needs. Draw inspiration from athletes who share how they succeed in their sports while following a plant-based way of eating. Enjoy plenty of recipes to use for training, event, and everyday nutrition needs and utilize the tailored meal plans and training strategies to properly fuel your body. Understand 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. Get information on keto diets, tips for optimizing bone health and iron intake, and instructions for making your own fluid-replacement beverage.
Whether you are a dedicated vegetarian or vegan looking to add variety to your diet or you are an athlete searching for a plant-based competitive edge, Plant-Based Sports Nutrition will help you maximize your diet for optimal performance!
CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The Plant-Based Sports Nutrition Online CE Exam may be purchased separately or as part of the Plant-Based Sports Nutrition With CE Exam package, which includes both the book and the exam.
By:
D. Enette Larson-Meyer,
Matt Ruscigno
Imprint: Human Kinetics
Country of Publication: United States
Dimensions:
Height: 254mm,
Width: 178mm,
Weight: 5g
ISBN: 9781492568643
ISBN 10: 1492568643
Pages: 344
Publication Date: 28 June 2019
Recommended Age: From 18 to 99 years
Audience:
General/trade
,
ELT Advanced
Format: Paperback
Publisher's Status: Active
Chapter 1. Gaining the Plant-Based 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 Food and Fluids 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 Plant-Based Meals and Snacks Chapter 15. Recipes Appendix A. Energy Costs of Physical Activity Appendix B. Food Guidance Systems Appendix C. Foods Containing FODMAPs Appendix D. Glycemic Index of Common Foods Appendix E. Dietary Reference Intakes for Vitamins and Minerals Appendix F. Metric Conversions for Common Measures
Enette Larson-Meyer is a professor at the University of Wyoming. She is the author of Vegetarian Sports Nutrition (Human Kinetics, 2007) and has also authored over 80 scientific journal articles and book chapters. She has served on the International Olympic Committee (IOC) Sports Nutrition Consensus Panel and on the IOC Consensus Panel for Supplementation in the Elite Athlete. Matt Ruscigno is a leading expert in plant-based nutrition and has followed a vegan diet for more than 20 years. Ruscigno has co-authored many books included No Meat Athlete, Appetite for Reduction and Cacao, Superfoods for Life. He is the past chair of the vegetarian nutrition (VN) practice group of the Academy of Nutrition and Dietetics. Recreationally, he has raced ultramarathongs, Ironman races and 24 hour mountain bike races.
Reviews for Plant-Based Sports Nutrition: Expert fueling strategies for training, recovery, and performance
“Five decades ago, when I won the Boston Marathon as a vegetarian runner, few knew or cared about my diet. Since then, I've encountered increasing interest year after year. At every runner’s clinic, someone asks me: ‘What do you think of a vegetarian diet, and how can I learn more?’ The answer is simple: Vegetarian and plant-based diets are great for your health as well as the health of the planet. And to learn everything you need to know, just read Plant-Based Sports Nutrition. Enette Larson-Meyer and Matt Ruscigno are as informed on the subject as they are passionate and experienced. There's no better source than this book.” —Amby Burfoot, 1968 Boston Marathon Winner and Author of Run Forever: Your Complete Guide to Healthy Lifetime Running and Other Books “Whether you’re an elite athlete or newbie exerciser, Plant-Based Sports Nutrition dispels the myths of plant-based nutrition while providing the knowledge to optimize your athletic performance. Plants are the athletic fuel of the future!” —Scott Jurek, Vegan Ultramarathon Legend and Author of North and the New York Times–Bestselling Eat and Run
