For plant-based (vegan) athletes: recipes

Naomi Gilker

I attended a vegan-fueling workshop for athletes recently and I wanted to share some of the recipes with interested folks. There are several resources already out there for this type of fueling and I think that many of these recipes are adapted from The Thrive diet. I paid to attend this workshop and really enjoyed it ... here are some of the recipes (no charge)

 

 

1. The pre-workout smoothie:

Pre workout smoothies are recommended 1-2 hours before training or racing. Then add a few dates or half an energy bar just before starting.

 

Pre-workout smoothie should contain the following:

 

-       handful of leafy greens (kale, swiss chard, beet greens, spinach, romaine, collard, etc)

-       at least two different types of fruit

-       1-2 tbps of chia seeds for lasting energy and good omega fats

-       1tps – 1tbps of gelatinized maca powder for energy

-       small amount of nuts or seeds for protein and fat

-       1tps – 1tbps or healthy oil (hemp, flax, 3-6-9-, coconut

-       raw beets (cut up into small pieces and add to blender)

 

My comment: I’ve been making these smoothies and although it seems odd to add raw beets, recent research suggests there are benefits for endurance athletes. I also make my smoothie with almond milk (for the calcium) and some water.

 

 

Here is an example:

-       1 beet chopped in small pieces

-       handful of beet greens

-       1tbsp of chia seeds

-       2 tbps of hemp seeds

-       1tps maca

-       1tbsp almond butter or almonds

-       1tps coconut, hemp or flax oil

-       ½ cup of frozen berries

-       1 pear or ½ cup of frozen pineapple

-       1 orange

 

 

2. Fresh lemon gel (adapted from The Thrive Diet)

 

Good carb replacement for longer training days and racing

 

-       6 medjool dates (pits removed)

-       juice of half a lemon

-       3tbps of chia seeds in ½ cup of water

-       1/2tps of sea salt

-       ½ cup of agave nectar

 

Add the chia seeds to the water and set aside for 10 minutes. Chop up dates (pits removed) and add dates  and remaining ingredients (including the chia and water) to a food processor/blender/vitamix and blend until smooth. Strain through a mesh strainer and pour into a gel flask. It will make more than enough for several uses ( I always try to store the extra in the freezer).Comment: I hate commercial energy gels (I can't stand the sugar and taste) and  I really enjoy this recipe. I pour the gel into a travel size shampoo bottle and carry it with me on long rides, runs. Can be stored fresh in fridge for up to 3 days.

 

Enjoy!

Brenda Ross

Thanks Naomi - just want others to know that I have a sensitive stomach and when I have used Macca it causes me severe stomach pains. Something to note.

Jenniferlyn Kryvicky

I have used quite a lot of Brendan Brazier's (the man who wrote the Thrive books) recipes for sport drinks. Love love love them! I have all of his books. Good reads.

Naomi Gilker

Posted By Jenniferlyn Kryvicky on 27 Nov 2012 08:26 PM

I have used quite a lot of Brendan Brazier's (the man who wrote the Thrive books) recipes for sport drinks. Love love love them! I have all of his books. Good reads.

I 100% agree with you! His books are really helpful and are not only filled with excellent recipes; I also really enjoy his philosophy as well.  

Paula Nystrom

Thanks this rocks. I have been vegan since May of 2012 and I have no regrets. Never have to worry about weight anymore, I have more energy then ever and feel great.

Is there a group for EN Vegans, not sure how many are out there, but this Vegan is never going back. I have a lot of cookbooks and have customized a lot of recipes. I also have some of Brendan's books, as well as Forks over Knives, Enging 2 etc. I don't follow a specific diet, just keep experimenting as I go. I have never had an issue with energy level in a race, that says it all.

tim cronk

Paula, I believe there are quite a few of us. No group , and I believe the direction of EN is less groups since we have been restricted to being able to start new ones. Great idea though. I've been plant based for over 2 years now . Tim,

Naomi Gilker

@ Paula - I had to chuckle a little when I read your post because I feel exactly the same way. I have soooo much energy now (been plant-based for 1.5 years but the increase in energy started pretty soon after I eliminated animal products from my diet). I hope to never go back to a standard american diet. Additionally, recovery times from hard workouts have significantly reduced; to the point where I can workout more than I have ever before. Please feel free to share some of your favourite recipes or any other kitchen experiments that you've attempted - or anything else for that matter.

@Tim - thanks for the info re. no groups. I guess we'll just have to do the best we can with the forums. I suppose you are the poster child on how to be a successful triathlete following a plant-based diet ... your signature block would suggest that you are!

tim cronk

@Naomi- Thanks for the kind words. I honestly dont feel any better or have more energy since following a plant-based diet , but it certainly hasnt hindered my training or recovery. I researched and started plant based for health and perfomance reasons but stay plant based for many others such as environmental and animal rights etc. I also very much enjoy the shopping, cooking , and eating so many different things. It really is alot of fun. Right now my girlfriend Heather and I are on our 2nd day of nothing but fruits and vegetables in the form of smoothies and juice. I will post something in the nutrition forum when we are done.

Jenniferlyn Kryvicky

I have tons more energy and a lower body temp since going vegan. I recover quickly and can push harder. I agree with Tim about the varied foods. I would never eat this wide array of foods if if had not gone vegan.

tim cronk

http://www.theppk.com/category/recipe/entrees/

Brenda Ross

xcellent site Tim. Thanks.

tim cronk

We tried this one tonight http://www.theppk.com/2011/04/pesto-soup-with-gnocchi-beans-greens/ very good!

Jenniferlyn Kryvicky

I went back to a simple sport drink during my longer workouts - the juice of 1/2 a lemon, the juice of 1/2 a lime, 3 dates pitted, a pinch of sea salt, and water to my liking. I throw it all into the vitamix and I have a delicous fresh sports drink at my ready.

If I just need hydration I always squeeze the juice of a lemon into my water bottle with a pinch of either pink sea salt or celtic sea salt for the trace minerals. lemon is an anti-inflammatory so I find it is useful to consume it throughout the day to help with recovery and neutralizing the acidity of my body.

I am so done with commercial nutrition products this year. Yes more time - but I can control what I put into my body.

Brenda Ross

two more websites you guys and gals
www.feastie.com
http://www.healthfulpursuit.com/recipage/

Also using the one that Tim posted. Fab recipes on there.

Naomi Gilker

@Brenda, Tim: Thanks for sharing the links to some great websites.

@Jenniferlyn: That sounds good! I make something similar for my sports drinks as well and it always works well for me. I also like to make my own gel with medjool dates. Commercially made products just don't cut it anymore. Once you start learning about nutrition, it's amazing how disgusting the ingredients look and homemade just seems so much better!

Brenda Ross

just found this. Anyone try it? Know about it?

http://engine2diet.com/

tim cronk

Yep. Rip Esselstyn is Dr. Esslestyn's son. Dr.'s Esselstn, Cambell, Barnard, and Ornish are some of the most accomplished proponents of plantstrong studies and diets. Google them if you have time B! You know when your in between your 4 jobs , not training, or sleeping!

Naomi Gilker

Agree with Tim's assessment. Engine2 is pretty well regarded and I believe they subscribe to a low-fat (i.e. no oil) approach. I keep trying to get my dad to read the book because Rip is a former Ironman athlete. I was hopeful that this would be sufficient enticement... needless to say, I'm still working on it

The one that started it all for me was the Happy Herbivore site. Easy, tasty recipes and they provide lots of positive support as well.

B - if you're finding any good recipes, please share! (when you have free time between your 4 jobs)

Jenniferlyn Kryvicky

B - I am a HUGE fan of Engine 2.  No added oils for cooking (you get enough fro avacados/nuts / seeds/ etc.) and very simple.  I love Rip's big bowl for breakfast and do it near daily with a banana grapefruit and some other fruits that I have on hand. 

Also - try the raise the roof lasagna... you will NOT be dissapointed! 

Brenda Ross

Thanks Tim, Naomi and Jenniferlynn

 

 

Paula Nystrom

bummer about the groups, I didn't know that either. I signed up for IM Cozumel this year, and got lot's of good info from the group b4 doing so.

Check out this video (free on Amazon Prime) or you can probably stream from Netflix also. One of the Doctor's is Rip's father. Excellent, informative video. I bought the cookbook as soon as it came out, and it is awesome.

http://www.forksoverknives.com/

Naomi Gilker

Gave these a try yesterday during my HIM RR, they were pretty good. Seemed to have fueled me just fine; although I'm not sure how well they would hold up in extreme heat.

http://www.mindbodygreen.com/0-8263/vegan-recipe-salted-caramel-pecan-bliss-bites.html

Brenda Ross

Another good site for those that are also trying to take sugar out of their diet, either or health or just feeling good reasons.

http://dietdessertndogs.com/2009/10/24/easy-breakfast-sausage-patties-and-biscuits-with-smoky-almond-gravy/