Lose Weight And Keep It Off!

Besides winning the lottery, there may not be a more universally shared goal than losing body weight and keeping it off.1 If this is a goal you are after, you may not want to read the rest of today’s piece! That is because brand new research has pointed out that the odds of going from obese to a normal weight and staying there – are vanishingly slim.2, 3 For men, the odds are 1 in 210, and for women the odds are 1 in 124. That’s less than 1% – no matter what gender you are.

So how do we beat these (very depressing) odds? Quite simply, by following a Paleo diet! By consuming foods that are high in satiety and nutrients, we keep hunger at bay, and our body and brain happy.4, 5, 6, 7 Satiety and nutrition are both absolutely vital if long term, sustainable weight loss is one’s goal. As has been seen in scientific studies, a Paleo diet works better than even condition-specific diets (like those seen in patients with diabetes).8 One study sums it up thusly: “The Paleolithic diet might be the best antidote to the unhealthy Western diet.”9

Combining a great diet with a smart exercise routine (like CrossFit) is a great recipe to start stacking these odds in one’s favor.10 As the CrossFit Games are in full swing, we get to see professional athletes at their absolute peak – hopefully inspiring us to spend less time on the couch and more time at the gym. But you do not need to be a CrossFit Games competitor to enjoy a healthy exercise routine. If you are sedentary, just start walking around your neighborhood every day after work. Get your head in the game with baby steps, you’ll feel the difference.11 Once you’ve mastered that, you can progress to higher feats of fitness.

Erickson, Kirk I. et al. “Exercise Training Increases Size of Hippocampus and Improves Memory.” Proceedings of the National Academy of Sciences of the United States of America 108.7 (2011): 3017–3022. PMC. Web. 27 July 2015.

And even more than exercise, make sure you get plenty of sleep! This overlooked factor allows many to work extremely hard, eat right and still not keep the pounds off. Scientific researchers have known this for years.12 Sleep is an important modulator of neuroendocrine function and glucose metabolism.13Both are usually disrupted when a person becomes obese, so getting them back in line requires eating well, exercise, and plenty of shuteye!

Sleep loss has also been shown to result in metabolic and endocrine alterations, including decreased glucose tolerance, decreased insulin sensitivity, increased evening concentrations of cortisol and increased levels of ghrelin.14 Bottom line: With all of this at play, our chances of losing weight and keeping it off are very slim! We want our body to be insulin sensitive, cortisol lower in the evening, and to express low levels of ghrelin (a key hunger hormone).

Beccuti, Guglielmo, and Silvana Pannain. “Sleep and Obesity.” Current opinion in clinical nutrition and metabolic care 14.4 (2011): 402–412. PMC. Web. 27 July 2015.

Patel, Sanjay R., and Frank B. Hu. “Short Sleep Duration and Weight Gain: A Systematic Review.” Obesity (Silver Spring, Md.) 16.3 (2008): 643–653. PMC. Web. 27 July 2015.

Finally, sleep loss leads to decreased levels of leptin (one of the main satiety hormones) and increased hunger and appetite.15 So, the longer you go without sleep, the hungrier you get. Stop the cycle by hitting the pillow earlier.

With our world in an ever-increasing obesity pandemic, think of all the healthy ways you can lose weight and keep it off.16, 17, 18, 19, 20 Put your mind to it, don’t let anything stand in your way, and you’ll be on your way, to a leaner, healthier you!

Article Source: http://thepaleodiet.com/lose-weight-and-keep-it-off/

The ‘Muscle of the Soul’ may be Triggering Your Fear and Anxiety

The psoas major muscle (pronounced “so-as”) is often referred to as the deepest core, or as yoga therapist and film-maker Danielle Olson states, the “muscle of the soul.” This core-stabilizing muscle located near the hip bone affects mobility, structural balance, joint function, flexibility, and much more. In addition to its function to help keep the body upright and moving, the psoas is believed to allow you to connect with the present moment especially when it is stretched out and tension is released from the body.

Research indicates that the psoas is vital to our psychological wellbeing in addition to structural health. Liz Koch, author of The Psoas Book, states that our psoas “literally embodies our deepest urge for survival, and more profoundly, our elemental desire to flourish.” This means that there is a lot more to the psoas than one might initially think. It is entirely possible to harness healing pranic energy and improve mental health by keeping the psoas healthy.

Where is the Psoas?

The psoas is the principal muscle associated with physical stability. It stretches from the legs to the spine and is the only muscle connecting the legs to the spinal column. The muscle flares out from the T12 vertebrae, follows down the five lumbar vertebrae, before attaching to the top of the thigh bone.

The Reptilian Connection

In addition to connecting the legs and spine, the psoas is connected to the diaphragm. Breathing is modulated at the diaphragm, and it is also the location where many physical symptoms associated with fear and anxiety manifest. Koch believes that this is due to the direct link between the psoas and the most ancient part of our brain stem and spinal cord, called the reptilian brain.

According to Koch, “Long before the spoken word or the organizing capacity of the cortex developed, the reptilian brain, known for its survival instincts, maintained our essential core functioning.” The way we live today, constantly rushing, competing and achieving, has the psoas in a constant “fight or flight” state.

Issues Associated with Chronic Psoas Stress

Trapped in a constant “flight or fight” state, psoas muscles are stressed and constricted, almost from the time of birth. As Koch notes, “this situation is exacerbated by many things in our modern lifestyle, from car seats to constrictive clothing, from chairs to shoes that distort our posture, curtail our natural movements and further constrict our psoas.” This lifelong chronic stress put on the psoas can lead to many problems like back, hip, or knee pain, and even digestive issues and dysfunctional breathing. It could also be a major cause why people suffer from chronic physical pain.

The physical body is not the only part of you that suffers from a chronically-stressed psoas. The psoas is much more than a muscle used for structural stability. It influences every element of life, from how you feel, to how you look at the world, and even how you treat others. A variety of problems have been associated with a chronically-stressed psoas muscle: it can negatively affect your emotional state; it can impact your interpersonal relationships; and it can influence your general contentment with life. Awareness that a healthy psoas is important to emotional wellness, as well as physical health, is the first step towards ensuring that we give this muscle the attention it deserves.

Koch states, “Whether you suffer from sore back or anxiety, from knee strain or exhaustion, there’s a good chance that a constricted psoas might be contributing to your woes.”

Fear and the Psoas

Since the psoas is closely linked to our “fight or flight” mechanism, fear can be over-represented in those with a constricted psoas.

It is an emotion that manifests itself in the most unusual ways and can “lock” itself into the body resulting in both physical and emotional tension. By restoring balance to your psoas muscles, you are likely to release this pent up tension, which can have a profound effect on releasing unfounded fearfulness about life, and thus improve both your physical and mental wellbeing. You will feel a greater sense of inner peace, along with fewer muscle aches and strains.

The Connection to the Energetic Body

Lengthening and releasing your psoas grounds you to the Earth, which is filled with healing and revitalizing energy, thus allowing you to balance your pranic energy and enabling you to feel more present in the moment. Proper structural stability attributed to a healthy psoas allows prana to flow, unimpeded, throughout the body, allowing for proper distribution of vital energy. In the physical sense, when the body can properly support itself, movement is less-restricted and requires less effort, thus leaving you more energetic.

Ancient Wisdom for Modern Times

Our understanding of the psoas is by no means new knowledge. In fact, it is more akin to ancient wisdom that was either lost or discarded over time. Yoga shows us explicitly that ancient gurus understood the importance of releasing contracted psoas muscles. Ancient yoga asanas, or postures, that are now practiced all around the world, focus on lengthening and releasing psoas muscles and restoring comfort and balance to the entire body. With consistent practice, you can learn how to isolate this muscle, which can be immensely useful and healing in the long run.

Yoga is also a great way to measure the current health of the psoas. There are many postures, such as tree (Vrksasana), which cannot be properly achieved if the psoas is contracted. If you are practicing a sitting or standing yoga pose and feel strain in either your knees or lower back (or both), then there’s a good chance that your psoas is constricted and needs more of your attention.

The psoas is an important, yet often unknown, muscle that plays a vital role in physical health and mental wellbeing. The cumulative effect of neglecting this muscle is physical and mental stress and tension, which manifests itself in our society as anxiety, depression, chronic back pain, knee pain, digestive distress, respiratory problems, etc.

Source:
https://bodydivineyoga.wordpress.com/2011/03/23/the-psoas-muscle-of-the-soul/

http://www.yogajournal.com/article/practice-section/the-psoas-is/

How Caffeine Boosts Athletic Performance

At least 74 good scientific studies have addressed caffeine’s effects on athletic performance, in both short-term high-intensity and endurance efforts. The overwhelming majority of them demonstrate a significant boost to performance with the use of caffeine.

There are three primary ways that caffeine has been found to enhance athletic performance:   1) by prompting the body to burn more fat and fewer carbohydrates, 2) by reducing fatigue and enhancing mental focus, and 3) by increasing the strength of muscular contractions.

More Fuel for the Final Push
When we eat carbohydrates, our body breaks them down into glucose molecules. Glucose is a usable source of cellular fuel for the muscles and organs of our body.

Any glucose that our body doesn’t use immediately following a meal is converted by enzymes secreted by the liver to glycogen – which is essentially a long chain of glucose molecules (a polysaccharide) – and stored. When our body needs energy, it converts stored glycogen back into glucose so that our muscles have the fuel they need to work. This is why athletes ‘carb load’ before a competition.

Here’s were caffeine comes into the game. Caffeine enables our bodies to burn more fats and fewer carbohydrates during the initial phase of a period of exertion. As a result, it conserves glycogen for the final phases of a workout, athletic competition, or physical performance. In fact, in the first 15 minutes of exercise, caffeine can reduce glycogen utilization by up to 50%. And so by taking caffeine before an athletic performance, a significant amount of glycogen remains available for the push to the finish line. 

No Bonking and Increased Alertness
Caffeine also blocks adenosine receptors in the brain. When activated, these receptors signal a sense of tiredness, so blocking them with caffeine tends to make us less tired. Caffeine also directly stimulates the central nervous system (dopamine, norepinephrine, and adrenalin neural pathways) thereby increasing alertness. Both of these psychological effects of caffeine give an athlete an advantage.

Increased Muscle Strength
Finally, caffeine in an appropriate amount (about 400 mgs) has been found to increase the strength of muscular contractions. The mechanism of action of this affect appears to be caffeine’s effect on the membrane permeability of the muscle cell to calcium, sodium, and potassium. Stronger muscular contraction can give athletes the edge they need to win.

For a recent comprehensive review of studies of caffeine and performance, we recommend “Caffeine for Sports Performance”, Burke, Desbrow, and Spriet.
____________________

GOD’S SPEED is endorsed by some of the world’s top athletes. 

Olympian, Dan Hackett, Goalie, Water Polo, says “GOD’S SPEED PURE Caffeine helps me stay alert and focused during my training sessions.”

“Note to Self: never again drive half way round Victoria BC searching for coffee before a dawn race. Keep GOD’S SPEED in the emergency kit!” Olympic and World Champion Masters Rower, Stephen Kiesling.

Article Source:  http://godsspeedenergy.com/blog/how-caffeine-boosts-athletic-performance/
Photo Source: www.shutterstock.com
  

Is Caffeine assisting with YOUR athletic performance?

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Top 5 Static stretching fables

Static stretching is the most performed form of stretching. For most people it is the only form of stretching they know and its simply synonymous with stretching. Static stretching is performed by all sorts of athletes, from those just starting to run after years of inactivity to the most elite athletes in almost all sports. It is often recommended by (personal) trainers and coaches for several reasons, all of which have been dis proven by scientific research. Or in other words are plain nonsense. This article will tell you which supposed effects are static stretching fables.

Fable 1: Static stretching increases muscle length

This is the primary and most logical reason most people perform static stretching. To increase range of motion. And static stretching is indeed effective in increasing the range of motion of a muscle. However these effects can be short lived (30 minutes) when not done regularly. After several weeks of static stretching range of motion can be increased for longer periods. The increase in range of motion is not caused by longer muscles or tendons however, but due to adaptations in the nervous system. These adaptations lead to you feeling less pain when stretching and allow the muscle to reach a greater length than before. The total length of a muscle and it’s tendons is not altered and only changes when the muscle is completely immobilized.

Conclusion: Static stretching helps improve range of motion because a muscle lets itself stretch to longer lengths but not because the muscle itself grows longer.

Fable 2: Static stretching improves performance

If even elite athletes perform static stretching before starting their workout or match it should be good right? Studies how otherwise however. Static stretching reduces maximum strength in the stretched muscles. Sprinters that performed static ankle stretches before a sprint took significantly longer to perform that sprint than when they performed a general warm up. In a rare long term study to the effects of static stretching on strength development it was concluded that static stretching performed before or during training inhibits strength increases. Since strength is an essential component in many sports activities static stretching decreases performance. Static stretching decreases running performance in running events and lastly, static stretching decreases the ability to maintain balance and stability in for example the ankle joint.

Conclusion: Static stretching performed before or during exercise does not improve performance but in fact decreases it and inhibits strength training progression. Only when range of motion is too impaired to perform movements does it aid performance, but one ask yourself if this is wise when range of motion is impaired.

Fable 3: Static stretching helps prevent injuries

 

Injury prevention is also one of the main reasons to perform stretching. While it is true that a limited range of motion may increase the risk of injury during sports. This does not necessarily mean that stretching before an athletic activity is a good idea. Much research has been done on the effects of static stretching before exercise and no significant effect on the injury rate was found. It can even be argued that since static stretching reduces explosive strength, joint stability and increases range of motion to an extent the brain is not familiar with (and hence can’t control movements as well as in your ‘original’ state), injury risk can even increase when exercising after performing static stretching.

Conclusion: Static stretching performed before exercise does not decrease risk of injury and might even increase it.

Fable 4: Static stretching can be used as an effective warm up

Static stretching impairs performance in endurance activities, strength development and power (sprinting) activities and in addition is not effective in reducing injury risk. From this you can already gather that it is not useful to perform it before activities in which you train strength, power, endurance and/or balance. Furthermore, since static stretching is passive and no active muscle contractions are made, blood flow to these muscles does not increase and therefore static stretching does nothing to warm up the muscles.

Conclusion: Static stretching as a warm up should generally be avoided. It does not warm up the muscles and decreases performance.

Fable 5: Static stretching helps prevent muscle soreness

Static stretching is also performed after a workout to prevent muscle soreness. Muscle soreness is quite a difficult phenomenon to study, however research does not indicate that static stretching decreases muscle soreness. A good warming up that actually warms up the muscles and gradually increasing exercise intensity when starting with a new exercise is far more effective to prevent or reduce the amount of muscle soreness.

Conclusion: Static stretching performed before during or after exercise does not help prevent or decrease muscle soreness.

What is static stretching good for?

Is it all bad to perform static stretching on a regular basis? No, as said before it can help achieve the range of motion that is necessary to perform everyday or sports activities. However static stretching should not be performed before or during a workout because it decreases strength, power and endurance performance and in addition decreases the ability to maintain balance and stabilize joints. Trainers and coaches alike should determine whether they should include static stretching in their training programs and if so, include a separate training session preferably on another day. When done separately from a regular workout, it can still be a useful method of increasing range of motion that can be useful for everyday activities and increasing sports performance. (But only when a decreased range of motion inhibits performance). Activities that focus on static stretching such as yoga or similar classes can be a good addition (with additional stress reducing benefits). However do not perform static stretching around more intensive workouts.
 

Article Source:http://fitness-science.org/top-5-static-stretching-fables/

Photo Source: www.fitness-science.org
 

‘A Key Component To ANY Athletic Looking To Improve Their Performance!'

Mind-Body Energy Healing with Kinesiology

Kinesiology is a way to get in tune with our bodies to learn what supports or takes away from our life energy. I met Erin Davis of Kinesiology Works at an event last year and was very impressed. I love her depth of knowledge of Chinese Medicine and the Mind-Body-Spirit connection. Not only is she a great kinesiologist, she is an engaging teacher. Recently I took a class with her on the basics of kinesiology so I could learn to test myself and others for what supplements to take. 

Please tell us what is kinesiology, where does it come from and what are the benefits?
ICPKP Kinesiology is the cutting edge of the practical application of Mind-Body Energy healing. It is one of the most comprehensive and holistic forms of natural therapy that recognizes the importance of integrating body, mind and spirit in health and healing. ICPKP kinesiology is a composite system that blends the best of ancient and modern science. It draws heavily upon Chinese Medicine and also integrates in the latest in advanced nutrition, neurology and psycho-neuro-immunology.

Like all kinesiologies, it uses muscle testing as a biofeedback mechanism for assessing the flow of energy through the various body systems to identify and correct imbalances in the persons structural, chemical, mental, and emotional energy systems. By correcting these imbalances, and reintegrating all aspects of the person to a unified whole, the ICPKP Kinesiologist is able to re-activate the body's built-in healing ability as well as identify external factors affecting the client's well-being.

Where does it come from?

The original roots of kinesiology can be first traced back to the muscle testing methods of American physician Dr. Lovett during the 1930s. Kinesiology (often referred to as Energy Kinesiology), is an outgrowth from Applied Kinesiology which was developed by Dr. George Goodheart, an American Chiropractor, in the 1940s.
Kinesiology has a significant impact on a wide range of health and well-being issues. Kinesiology can help: Overall Life Performance, Physical Body (pain, health issues, energy, etc), Mental/Emotional Body Issues, Sexual Health, and Spiritual Body (with respect to your beliefs).

How can it be used with feng shui, the feng shui bagua map in our physical spaces?

Kinesiology can be a useful tool for feng shui practitioners or for people interested in enhancing their space. Feng shui is about harmonizing the chi in your living spaces, which then impacts the person - so it works from the outside in. In contrast, kinesiology is about harmonizing the chi inside the person which then impacts how they function in life– so it works from the inside out. Imagine what can happen when you combine the two!

Kinesiology can be used as a way to fine tune feng shui consultations and customize recommendations for each individual. Let’s say that the feng shui bagua says the northwest wall of the home needs to be red. Kinesiology can help you find which shade of red has the most favorable impact on the person’s chi. This allows an environment based on the feng shui rules, but uses muscle testing to customize the color shade for the unique needs of the client.  For example, the average New Yorker may not need a vibrant red NW wall because they are already over energized from the city environment. Painting a vibrant red wall for a yang stock broker may not create the relaxing environment they need at home, as a pastel or softer color may be more appropriate.

 

Kinesiology can take feng shui guidelines developed thousands of years ago for ancient China and adapt it to the needs of people living in modern day America. Kinesiology muscle testing is a tool to show instantly what’s going on. It is tangible and obvious when the body responds to muscle testing so it is a clear way for people to realize the positive impact that the changes in their spaces have created in their bodies. Kinesiology can also show which colors, furnishings, art, and placement raise or lower life energy. Bagua maps don’t indicate ley lines, electric cables running under the house, underwater streams and subway tunnels. Muscle testing can take into account all these possible aspects and finds a solution that raises a person’s energy despite their existence.

Tell us about your Holistic Space in your office and how you make it a comfortable and soothing environment.

My office is located within Awakening NY, an urban sanctuary in Greenpoint/Williamsburg. The center is an eco-green 7000 sq.ft. Wellness Center and Healthy Café that aims to help people find their way to a healthier, happier and more fulfilling lifestyle.

My treatment room is a quiet retreat from the stress of busy life and clients regularly comment on how good they feel when they visit. My treatment room is softly lit, and has an orange glow from a Himalayan salt crystal lamp. Relaxing music plays in the background and the five element colors are incorporated into the space, with the room layout organized to ensure maximum comfort and work flow. The space also allows my clients to relax in the café after their sessions and sip a tea or juice before returning to their day.

Could you please share a simple kinesiology tip for the readers?

Are you feeling stressed? Want to feel the benefits of kinesiology right away?

Try a simple stress releasing technique for yourself. In just 30-90 seconds you can experience how a simple reflex from Chinese medicine can have a profound effect!

Assess your stress level (or your emotional energy towards your ’day’) on a scale of 0 - 10.

Helping yourself with the Emotional Stress Release (ESR) Balance:

1. Close your eyes and lightly hold your frontal eminences. (On the forehead above the eyes - see the diagram.)
2. Focus on the event or problem.
3. See the details. (Be aware of the colors, sounds, shapes, smells and feelings involved.)
4. Make it real. (You may notice shallow breathing, flickering of your eyes or tearfulness.)
5. Continue to lightly hold your forehead, breathe and relax. These signs of stress will pass.
6. Now play the day (or event) as you would like it to happen. Fantasy is OK here.
7. When your mind starts to wander you know the event is cleared of immediate stress.

How did you get into this practice?  What's your background?
As an Occupational Therapist I lead orthopedic and neurological rehabilitation teams in Sydney, Australia and in New York City. I was searching for some tools that would encompass the whole person to heal and recover. I had fun dabbling with many modalities from Hawaiian lomi lomi massage, Ayurvedic medicine, Indian massage, Iridology, etc. I found what I was looking for in kinesiology - an amazing modality that integrated mind, body and spirit.
As a kinesiologist in private practice I see such a variety of clients and every day is different. One moment I could be working with someone to remove the blocks so they can easily conceive carry and deliver a healthy baby; then working with goals to sleep through the whole night; then with athletes wanting to improve their performance. I love the many ways kinesiology can be applied to bring about positive change.   

 

Article source: http://www.anjiecho.com/holistic-spaces blog/2014/4/20/t17gwhkir4en599pl3sonki242okgk

Photo source: www.anjiecho.com

"Kinesiology And Improved Performance! This Has Made Incredible Differences To My Rehabiliation And My Performance. Have You Tried It Before?

Vegan Athletes: Performance and the Protein Myth

When you tell someone that you’re vegan, you’ll most likely be asked, “Where do you get your protein?” You’ll hear it a lot, actually. In their defence, most people really just don’t know because they are conditioned to think that meat = protein, and that plants do not. First things first, protein is not a food, it’s a nutrient. Meaning, there’s not only one definable food source of protein, like meat, just as dairy-based milk isn’t the only source of calcium. Those attitudes about our sources of nutrition are a clear reflection of the very basic, and biased, education we’ve been taught about nutrition and our food.

 

 

Understanding Protein

Protein is made up of 20 amino acids that form by linking together. We can naturally produce 11 amino acids from chemicals already in our body, and these are called non-essential amino acids. The remaining 9 amino acids must be consumed in the foods we eat, and are called essential amino acids.

General guidelines suggest we consume 0.8 grams of protein for every kilogram we weigh (approximately 0.36 grams of protein per pound).

Athletes, however, will usually require more protein to match the needs of your muscles due to activity, and to aid in recovery. As an athlete, you will probably need more protein than someone who isn’t active because your lifestyle requires more from your muscles through training and recovery. Aim to consume approximately 1.3 – 1.8 grams of protein per kilogram you weigh.

High vegan protein foods are:

• Tofu*
• Edamame*
• Tempeh*
• Quinoa*
• Seitan
• Lentils
• Black Beans
• Kidney Beans
• Chickpeas
• Brown Rice
• Oatmeal
• Whole Grains
• Buckwheat*
• Amaranth*
• Almonds
• Cashews
• Green Peas
• Amaranth*
• Almonds
• Cashews
• Green Peas
• Leafy Greens
• Chia Seeds*
• Hemp Seeds*
• Flax Seeds
• Bean Sprouts
• Nutritional Yeast
• Spirulina*
• Unsweetened Organic Soy Milk*

* food options that have all 9 essential amino acids

That is a great list of healthy proteins, and has excellent choices for vegan athletes! Some don’t contain all 9 essential amino acids, and that’s OK. Just eat a variety of these foods each day (and weekly) and your body will readily absorb and utilize all the essential amino acids they contain.

Some great combinations of foods that provide all 9 amino acids are:

• beans and brown rice
• peanut butter on whole grain bread
• oatmeal with sliced almonds
• pasta and green peas
• lentils and nuts or seeds
• chickpea “tuna” sandwiches on whole grain bread

 

Building (and Maintaining) Muscle

It’s important to realize that if you want to build muscle mass, you may need to eat more! The vegan diet will supply you with all the nutrients and protein your muscles need to grow, but since plant based whole foods are typically lower in calories, you may need to eat more to get enough caloric intake to build mass. Some new vegans say they are always hungry or lack energy, but that usually is directly due to them simply not eating enough. Our bodies thrive on plant based whole foods, so eat up!

Fuel your body on a regular schedule, approximately every 3-4 hours. This will allow your body to know that food is coming on a consistent basis, and it will therefore be less likely to store your food as fat. If you don’t eat regularly or skip meals a lot, your body will go into survival mode, and store the calories it gets.

Eat 2-3 hours before activity. This will allow you to eat a well balanced, energy boosting meal, while giving your body the time needed to digest enough and be ready for activity without feeling sluggish, full, or having stomach cramping.

Vegan athlete pioneer, bodybuilder, and the macronutrient breakdown for an active person might be:

70% of calories from carbohydrates
20% coming from protein
10% coming from fats

While the macronutrient breakdown for a bodybuilder, or someone focused specifically on building muscle, might be:

50% of calories from carbohydrates
30% coming from protein
20% coming from fats

Every person is different though, so trial and error is an expected part of the process for all athletes, not just vegans.

Performance

What to Eat Before Activity

Keep your pre-workout meals simple and unprocessed. Your body will thrive best on plant based whole foods. Stay away from packaged, processed items, white breads and pastas, refined sugars, and salty or fried foods. Make sure to choose foods that your body (and performance) will thrive on, such as raw vegetables and fruits (cucumbers, mushrooms, spinach, bananas, dates, watermelon, grapes, and oranges), quinoa, beans, lentils, organic tofu or tempeh, and hydrated chia seeds.

Some of my common go-to foods (in different combinations) before training are beans, chickpeas, lentils, raw mushrooms, raw cucumbers, raw spinach, organic tofu or tempeh, brown rice, quinoa, steamed veggies, hummus, and a small amount of avocado.

Staying hydrated is also important for performance, recovery, and overall health, so make drinking water a priority.

The Role of Proper Recovery

The 30-60 minutes after activity is a critical window of time when you’re body is seeking the proper nutrients to begin the muscle repair process. Refuel with foods that are a 4:1 ratio, which is 4 grams of carbohydrates for every 1 gram of protein. Foods that are easy and quick to digest are key during this short window of time, and include tofu, smoothies, protein shakes, beans, lentils, and fruits.

Replenish lost electrolytes with alkaline foods to counter the acidic environment your body experiences after activity. Some great alkaline foods are leafy greens, kale, spinach, broccoli, peas, beets, lemons, watermelon, banana, pear, sweet potato, quinoa, tofu, chlorella, flax seed oil, and brown rice or wild rice.

Ensure You’re Getting Essential Minerals and Vitamins

When it comes down to it, when you feel your best you can truly get the best results for your efforts. Prioritizing your overall health is key because you’ll have the energy and focus needed to do what it takes reach your athletic goals and build your strong body. Below are just a few nutrients to be aware of.

Iron

Vegan or not, iron is important for all athletes because intense activity strips the body of small amounts of iron. Without proper iron in your diet, you can experience low energy and a general lethargic feeling.

There are two types of iron: heme (animal-based) and non-heme (plant-based). Non-heme iron may be absorbed at a lower rate, so just eat iron-rich foods along with foods that contain Vitamin C, and this will boost your ability to absorb iron. Coffee and tea can inhibit your ability to absorb iron, so try to avoid consuming these within an hour (before or after) of eating.

The approximate RDI intake of iron for active vegans is 18-33mg for women, and 11-14mg for men.

Some great sources of iron are dark leafy greens, quinoa, tofu, tempeh, lentils, beans, pumpkin seeds, oatmeal, grains, molasses, tomato sauce, broccoli, and fortified cereals.

Calcium

When we have an intense training session, we lose calcium through our sweat. Calcium is not only required for strong bones, but also needed for muscle contraction. Without it, we can experience muscle cramping.

The general recommended daily intake of calcium is 1000mg – 1300mg.

Some great sources of calcium are spinach, broccoli, bok choy, kale, almonds, edamame, flax seeds, tofu, fortified non-dairy milks, and kidney beans

Potassium

Another mineral that’s lost when we sweat, potassium is responsible for automatic muscle contractions and regulating overall body water. It’s also classified as an electrolyte, and is something that needs to be replenished after activity.

The general guideline suggests approximately 4.7gram each day.

Some great sources of potassium are bananas, oranges, dried apricots, potatoes, kale, and avocados.

Zinc

Zinc plays a role in muscle growth and repair, energy production, and keeping the immune system strong. Athletes should ensure they are getting zinc in their diet because it helps repair the micro tears in muscles after strenuous activity.

According to Jack Norris, RD, the recommended intake of Zinc is 11mg for men and 8mg for women.

Some great sources of Zinc are tofu, beans, chickpeas, lentils, beets, peanuts, and oatmeal.

B12

Getting enough vitamin B12 is a concern for vegans and non-vegans alike, especially for those 50 years and older. If you’re deficient, you can experience tiredness, weakness, easy bruising, nervous system damage, or anemia.

The general daily recommended intake of B12 for adults is 2.4 micrograms.

There are excellent sources of B12 for vegans, like fortified cereals, fortified non-dairy milks, Nutritional Yeast and of course, supplements are a great reliable, convenient option.

RELATED: Do Vegans Need to Take a B12 Supplement?

 

DID YOU KNOW? B12 IS FOUND IN MICROORGANISMS, PRIMARILY BACTERIA, IN WATER OR SOIL. THE ONLY REASON ANIMALS ARE A “SOURCE OF B12” IS BECAUSE THEY ARE EATING FORTIFIED FOOD AND/OR SOIL CONTAINING THESE MICROORGANISMS. SO, EATING MEAT IS NOT THE ONLY “NATURAL” WAY TO OBTAIN B12, AS SOME PEOPLE WILL CLAIM. THOSE WHO EAT MEAT ARE SUPPLEMENTING THEIR B12 TOO; THEY JUST CHOOSE TO DO SO VIA THE ANIMAL THAT HAS INGESTED IT FIRST.

Healthy Fats

I advocate for eating a high carbohydrate, low fat, and moderate protein diet. It’s essential that we eat some fats, and the healthiest sources are avocado, nuts, flax seeds, and almond/peanut butter.

The Plant Powered Difference

I consider myself an example of how being vegan improves performance. Over my 20+ years as a competitive athlete, from gymnastics to travel hockey to martial arts, I can compare and gauge the difference between my pre-vegan and vegan performances. I have more energy now than I did 10 years ago, my injuries heal faster, and as a female training with younger guys at my dojo, I not only keep up, but many times I can keep going and exceed their energy levels. It’s a great bonus to choosing a compassionate lifestyle!

Article source: http://www.yourdailyvegan.com/2015/03/17/vegan-athletes-performance-and-protein/
Photo Source: www.yourdailyvegan.com


"Any vegan athletes out there"