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Food trend - plant strong athlete

Posted Jun 12 2013 12:46pm
Is Plant-Strong "Healthy" for an Athlete? By Marni Sumbal

Healthy eating can be confusing when it's aimed to the masses. With many research-supported guidelines for "healthy" eating, a plant-strong diet is often celebrated as the most effective way to reduce risk for disease and manage a healthy weight. Although it is not required that you give yourself a dietary title as to what you don't eat, consider a variety of health promoting plant-strong foods to fuel and nourish your active lifestyle.

Protein is essential to assist in growth and repair of muscles, bones and tissues, keeps hair, skin and nails in good health, is helpful for the immune system and helps to keep the metabolism, digestion and brain in optimal health.

For most athletes, meeting recommendations for protein (1-1.5 g/kg/d) can easily be accomplished through a varied diet. To ensure a decrease in fat mass (and not lean muscle mass) if striving for weight loss/body composition changes, do not neglect quality, portioned controlled protein at meals, snacks and for workout recovery. 
For proper digestion and absorption, satiety and control of blood sugar with carbohydrates, all individuals should aim for around 20-30g of protein per meal and addition protein with workout recovery/daily snacks to meet your individual daily recommend protein intake.
Nutrition plays a major role in your training regime and the choice for a specific dietary regime (or any variation) should not sabotage your training plan. Because you can't out-train a poorly planned diet, your diet should keep you healthy, active and happy. If your eating today is restrictive based on how you ate yesterday, ditch the diet plan mentality. 
Maintain a healthy relationship with food and consider a more plant strong, balanced diet as you enjoy the creativity, freedom and flexibility that come with eating a variety of whole foods.
Meat or no meat, choose foods that are simple to prepare, convenient, safe, wholesome and pleasurable as you support your healthy lifestyle with consistent fitness/performance gains.
Here's a protein-rich, plant strong meal which has an extra bonus:  many valuable vitamins and minerals within this meal aside from protein!
1 cup mushrooms - 2 protein
2 cups cooked broccoli - 8g protein
1/2 cup farro - 4g protein
1/4 cup black beans - 3.5 g protein
3 ounce tofu - 7g protein
1 cup cherry tomatoes - 1g protein
1/2 cup peas - 3.5g protein
1/2 ounce pumpkin seeds - 2.5g protein
Total: 31.5g protein
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