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Plant Based Power
Plant Based Power
But How Can You Stay Fit & Active on a Plant-Based Diet? ............ 4
Could switching to a plant-based diet once and for all deliver the health and
fitness rewards you have been looking for? Is plant-based eating the simple
key to weight loss and healthy body weight management? To look and feel
strong, young, healthy, fit and sexy, is it as easy as eating more fruits,
vegetables and whole grains?
The Mediterranean diet emphasizes eating primarily plant food. You use
herbs and spices instead of salt to flavor your meals, replace butter with
healthy fats such as olive oil, and eat fruits, whole grains, vegetables, nuts
and legumes. This is just one plant-based diet which has been proven time
and again to deliver substantial health rewards.
Why Not Go Vegan or Vegetarian?
The Mediterranean diet allows for eating fish and seafood. You could adopt a
stricter plant-based approach to how you eat. Vegetarians don't eat any
animals, but some believe eggs and dairy products are allowable. A strict
vegetarian is called a vegan, and will not eat, wear or purchase any product
or byproduct made from an animal, eating only plant-based foods.
What are the benefits of becoming a vegetarian or vegan? You reduce your
risk of developing chronic degenerative diseases such as high blood
pressure, diabetes, some cancers, obesity and coronary artery disease. You
also have plenty of healthy energy, your hair and skin looks and feels young
and healthy, and you live longer than those on a predominantly processed
food diet.
But How Can You Stay Fit & Active on a Plant-Based Diet?
Whichever plant-based diet you may choose, the main question is whether
you can actually stay fit and active on a plant-based diet. The answer
is YES it is more than possible. In fact, many people find their health and
fitness improves when they adopt this new diet. And this guide will teach
you how.
What is Wrong with Meat?
One of the big problems with eating meat is how the animals that end up on
your plate are treated. From cradle to grave, the treatment of animals in
factory farms is cruel and sadistic. Since plant-based foods deliver
everything the human body needs in the way of nutrition, we could abolish
inhumane and abominable animal harvesting practices tomorrow.
There are also personal reasons to kick meat to the curb, or at least limit its
consumption. With the exception of wild caught fish like salmon, and
organic, grass-fed lean meats such as chicken, the consumption of meat is
tied in some research to higher rates of cancer, heart problems and chronic
diseases. So going plant-based, for the most part, if not all the way, is good
for your fitness and health.
Consider if you will the following benefits of a plant-based diet. Then we will
take a look at some inspirational and successful athletes who have
accomplished some amazing physical feats by adopting this approach to
nutrition.
Protein is an essential part of any diet, so it’s important that we get enough
(just how much enough really means, though, may come as a surprise!)
Protein is an important part of every cell in our body. Our hair, nails,
muscles etc. are all made of different types of protein. These different
proteins are made up of various amino acids, and different foods contain
different types of these amino acides.
Many current diet fads are extremely high in protein (like the low carb or
Paleo diets), however many of us consume more than our bodies really
need.
Our bodies do need protein – just like they need carbs and fats – but not in
excessive amounts.
To make this clearer, know that eating a single 8-ounce steak will be more
than the daily requirement in one go.
And it’s important to consider what comes along with the protein. That 8-
ounce steak, for example, will also come with a lot of saturated fat. Instead,
you could easily meet your protein requirements from servings of tofu or
legumes.
Complete vs. Incomplete Protein
The one thing to be aware of when it comes to getting protein from a plant
based diet is the difference between complete and incomplete protein.
We mentioned earlier that the different types of protein in the body are
made up of different combinations of amino acids. In total there are 9 amino
acids in total, and a complete protein contains all 9 of these. Animal
sources of protein are complete proteins.
This is not a problem for those that wish to adopt a plant-based diet! It
simply means you need to eat a few different sources of plant-based diet to
ensure you have all the amino acids covered. You can also include some of
the few plant-based foods that are complete proteins.
• Quinoa
• Buckwheat
• Soy beans and tofu
• Seitan
• Nuts
• Seeds
• Legumes
• Beans
• Vegetables
The principles are exactly the same as for any other diet: eat balanced
meals full of plenty of vegetables, avoid processed food as much as possible,
and lead an active lifestyle! The only thing that changes is some of the
ingredients you put into your food. And it may take a little time for you to
keep track of what you’re eating to make sure your diet is balanced.
Junk Food
Plant-based diets full of fried potatoes, sugar and salt are not going to help
you meet your health and fitness goals. If you eat these kinds of foods
regularly, it’s easy to eat too many calories.
Under-eating
On the flip side, some people choose only to eat mainly raw fruits and
vegetables. This can be great for health, but if you adopt this kind of plant-
based diet then you need to understand that it takes a lot of fruit and
vegetables to ensure you consume enough calories. Underfeeding your body
may seem like a good idea to lose weight, but it won’t lead to healthy,
lasting results!
Deficiencies
It’s also important to incorporate a few key supplements into your plant-
based diet, which we will cover later in this guide.
Inspirational Plant-Based Athletes
Detractors of a plant-based nutritional approach point to its lack of protein
as its biggest negative. Never mind the fact that this proclamation is
unfounded, those naysayers of plant-based eating continue their diatribe,
claiming that this precludes any serious athletic achievements if you eat
nothing but healthy plants.
As usual, plant-based haters are not only incorrect in this assumption, they
are miles off base. There are thousands of plant-based athletes that
compete at the top levels of their respective sports. The following short list
of successful athletes gives you just a glimpse of the type of physical athletic
performance that a plant-based diet can deliver.
• Martina Navratilova
• Dave Scott
This triathlete is tied for the most Ironman World Championship victories of
all time. He won his 6 world titles while enjoying a plant-based diet. The
Ironman requires a 26.2 mile marathon run, 112 mile bike ride and 2.4 mile
swim.
• Scott Jurek
A marathon sounds long at 26.2 miles, and it is. Plant-based runner Scott
Jurek is an ultrarunner. An ultramarathon, by definition, is any race distance
longer than a marathon. Jurek is one of the premier ultra runners in the
world, winning both trail and road races often 30, 50 or even 100 miles in
length.
• Michael Arnstein
• Carl Lewis
In 1991, Carl Lewis was preparing for the track and field World
Championships as a runner. He decided to adopt a plant-based diet. 1991
saw Lewis's most successful track performance of his career. He stuck to a
plant-based diet, won 9 gold medals and was named ABC's Wide World of
Sports Athlete of the Year.
• Jim Morris
Seriously, Google "vegan bodybuilder Jim Morris" and you will probably take
up a plant-based lifestyle tomorrow. His famous picture at age 78 posed as
Rodin's Thinking Man may just shame you into getting fit on a plant-based
diet.
• Fiona Oakes
• Cam Awesome
Check these awesome accomplishments (sorry, had to go there):
• Jehina Malik
Vegan since the day she was born, Miss Malik has been winning bodybuilding
competitions since she was 19. She claimed the 2013 NPC Eastern USA
Bodybuilding Championships, and has won other numerous and notable
competitions.
• Tim Shieff
You have to be incredibly strong, flexible, agile and have a brain that is
constantly processing your surroundings to do what Mr. Shieff does for a
living. He is a professional free runner. That means he runs, jumps, climbs,
always moving, over buildings, cars and other obstacles in an urban
environment. He says his move to a plant-based diet is the reason why he
won the 2009 World Free Running Championship.
• James Southwood
James bested all competitors during the 2014 Savate World Championships.
In a nice twist, he took the French Kickboxing world title on World Vegan
Day!
• Steph Davis
The only woman to have ever solo free-climbed a 5.11 grade mountain,
Steph claims that her plant-based diet "gives me optimum physical and
mental awareness." She is also a world leading base-jumper and skydiver,
as well as being one of the best free climbers in the world.
• Patrik Baboumian
Patrik is one of the strongest men on the planet. He was crowned the
strongest man in Germany in 2011 in his weight class, the first vegan in
history to accomplish that feat. He also won the European Powerlifting
Championship in 2012.
A Guide to Plant Based Protein Powders and Other
Supplements Common to a Plant-Based Lifestyle
If you are an athlete, like the inspirational individuals you just met, your
protein and needs are going to be a lot higher. You may want to consider a
protein supplement. Let's take a look at some of the top plant-based protein
powders in case this is a need you have. There are 4 major types of protein
powders and shakes:
Vegetarian Powders:
Whey
Whey is derived from milk. If you are adapting a strict, plans only approach,
a whey protein powder is out of the question. Whey protein powders are
considered the most "complete" protein supplements, and they are the most
common in the marketplace.
Casein
Soy
Vegetarians tend to choose soy protein powders and soy-based shakes (or
rice) over casein and whey protein supplements. Soy more heart-friendly
than the vegetarian options.
Hemp
Hemp protein is now growing in popularity thanks to the fact that it is also a
complete protein.
Rice
If you don't eat lots of broccoli, kale, mustard greens, collard greens and
fortified plant milks or juices, you should consider a calcium supplement.
Shoot for a total 1,000 mg of calcium per day from your foods and
supplement.
If you get out into the sun daily, your body is producing plenty of vitamin D.
If not, take at least a 600 IU daily vitamin D supplement.
o Watercress
o Chinese cabbage
o Spinach
o Asparagus
o Almonds and walnuts
o Apples
o Bananas
o Flaxseed, pumpkin, sunflower and Chia seeds
o Buckwheat
o Oats
o Quinoa
o Millet
o Mushrooms
o Leaf lettuce
o Parsley
o Romaine lettuce
o Collard, turnip and mustard greens
o Kale
o Black, navy, pinto and lima beans
o Broccoli
o Brussels sprouts
o Cauliflower
o Cabbage
o Carrots
o Cucumbers
o Eggplant
o Tomatoes
o Lemons
o Strawberries
o Blueberries
o Blackberries
o Sweet potatoes and yams
o Grapefruits, limes and oranges
o Whole grains and whole-grain pastas
• Walnuts, almonds and other nuts travel well, have excellent shelf lives,
and deliver a lot of protein and healthy fats per serving. They also
make "easy to grab" snacks when you have the "between the meal"
munchies.
• Buy a good chef's knife, one with a 7 or 8-inch blade. You should also
purchase a large cutting board, as well as a large stainless steel skillet.
Those 3 plant-based kitchen "must haves" will be used frequently, so
make sure you invest in quality products.
• Batch cook. Cook large quantities of your favorite foods once a week
or twice a month. Refrigerate and freeze individual serving sizes for
quick and easy access come meal-time.
Is Bodybuilding Possible on a Plant Based Diet?
If you didn't read the inspiring story about bodybuilder Jim Morris above, go
back and do so now. Bodybuilding on a plant-based diet is not only possible,
it's smart. Plant-based eaters are all about health and fitness. This means
they don't resort to the illegal and dangerous steroids and other man-made
muscle building shortcuts that lead to health problems, and frequently early
deaths, like some bodybuilders do.
This means eating more of the protein-dense plant-based foods like nuts,
whole grains, seeds and beans. It also happens that these are the most
calorie-dense plant foods, making it easy for you to take in the surplus of
calories you're going to need on a daily basis.
You also may feel that you are eating "all the time". This is because
bodybuilders require a lot more proteins, minerals and nutrients to build
their bodies than those who are adopting a plant-based nutrition approach
simply for better health.
For bodybuilding fats, go with whole food-based fats like nuts, seeds and
avocados. However, to limit building body fat, keep your healthy fat
consumption to 0.5 daily grams per pound of body weight, or less.
The key is to start slowly. Although the plant-based diet is healthy and
natural, it isn’t so common in our Western society. This is why it may take
time to rethink your way of eating, and to understand exactly what makes
you feel good.
Try to keep a food diary and see how you feel. For example, you may notice
that you feel very tired after heavy exercise, and that a protein shake really
helps perk you up. Slowly, you’ll start to understand how your body works.
Good luck!