THE NO MEAT ATHLETE

The No Meat Athlete

Fueling for Fitness and Life on a Raw Vegetarian Diet

Stress and Recovery- Our body works on a system of stress and recovery. There are three different kinds of stress; complimentary, uncomplimentary and production. Examples of complimentary stress are fitness and eating, both create a degree of stress on the body but they are done for the sake of health. Examples of production stress would be studying, caring for children, taking on large work/home projects, training for a Triathlon, etc. Examples of uncomplimentary stress are worrying, sleep deprivation, consuming toxins, consuming processed foods, negative thoughts, being stuck in traffic, excessive consumption of alcohol or caffeine, etc. Recovery comes in the form of high quality nutrition and quality restorative sleep.

Nutritional Stress- It takes energy to digest food. We all know what it is like to eat a large holiday meal such as Thanksgiving dinner and immediately afterwards want to take a nap. This is due to nutritional stress on our digestive tract. By fueling our bodies with high-net gain, nutrient dense raw foods that cause minimal nutritional stress we can have abundant energy and achieve our fitness and weight-loss goals. If we fuel our bodies with acidic and highly processed food-like substances it will lead to physical strain and stress, general fatigue and cravings for sugar, starch and stimulants.

The pH Factor: Maintaining a healthy pH of 7.365 is integral for all healthy bodies. Our pH is particularly important when we are put under any type of stress such as intense workouts, weight training or long work weeks. An alkaline pH is required for all cells, tissues and organs to function optimally specifically contributing to a healthy immune system. When the body’s pH falls below 7.365 the body becomes very acidic(the condition is called acidosis) and creates an environment where sickness and disease can thrive. A chronic state of acidosis adversely affects health at a cellular level. People with a low or acidic pH are prone to fatigue, slower recovery from fitness, sickness and disease. A proper pH can make you feel incredible, because every system in your body is working at its best.

So eating an alkaline diet rich in nutrient dense fruits, vegetables, leafy greens and sprouts is one of the best things you can do to feel great and recover faster after workouts.. Our diet should always be 80% alkaline and 20% acidic to maintain a healthy pH of 7.365.

Different Types of Fueling for Different kinds of workouts:

Low Intensity (See Energy Smoothies)

Protein              10%

Fat                      70%

Carbohydrate   20%

Moderate Intensity (See Energy Bars and Energy Puddings)

Protein                    5%

Fat                          35%

Carbohydrate       60%

High Intensity (See Direct Fuel Bites)

Protein                  3%

Fat                          7%

Carbohydrate      90%

Direct Fuel Bites

5 Dates

1 tsp raw cacao powder

2 tbsp coconut oil

2 tbsp lemon zest

1 tsp lemon juice

Pinch of sea salt

Directions: In a food processor, combine all of the ingredients together: process until smooth. Form the mixture into 1 inch bite size pieces. Wrap them each in cellophane and store I the refrigerator or freezer.

Energy Smoothies

Recipe #1

2 bananas

1 cup pineapple

2 cups of spinach

1 kale leaf

¼ Cup ground flax seed

2 cups of purified water

1 TBL Green SuperFood Powder

Recipe #2

½ of an apple

½ cup strawberries

2 romaine lettuce leaves

2 sprigs of parsley

1 cup of spinach

2 bananas

2 C purified water

1 TBL SuperFood Green Powder

Energy Puddings

Recipe #1

2 bananas

½ C dates

¼ C ground flax

1 tbsp coconut oil

1 tsp lemon juice

¼ tsp sea salt

Recipe #2

1 apple

½ of an avocado

1 banana

4 dates

¼ Cup Hemp seeds

¼ Cup Chia seeds

Recovery Puddings

Recipe #1

2 bananas

1 C blue berries

1 apple

1 T coconut oil

1 T olive oil

1 T bee Pollen

2 dates

1 T superfood green powder

1 T Raw cacao

1/4 C Soaked Sunflower seeds

¼ C Soaked Almonds

-Blend it all together and top it with 1/2 a pear, chopped into small pieces.

Recipe #2

1 banana

1 apple

1 avocado

1 T coconut butter

1 T superfood green powder

1 T bee pollen

1 large romaine lettuce leaves

1/4 C sprouted quinoa

1/4 C sprouted lentils

¼ C Hemp seeds

-Blend together and top with fresh berries of your choice. It's delicious and it will keep you full and energized for hours.

Energy Bars

Recipe #1

1 small apple 1 cup dates, soaked 1 hour
1/2 cup soaked quinoa, amaranth or buckwheat
1/4 Cup ground almonds
1/4 Cup ground flax sees
1/4 cup ground hemp seeds
2 tsp cinnamon
1/2 tsp nutmeg

Place the apples and the dates in the blender and make a paste. In a coffee grinder,. grind the nuts and seeds into a powder. Mix the apples and date paste with the nuts, seeds and grains. Form into bars and dehydrate for 12-18 hours at 105 degrees. You can put these in the freezer to make them last longer. They don't freeze solid, so you can grab them and eat them whenever you want. ENJOY!!

Recipe #2

Indgredients:

2 C rolled oats

1 C sunflower seeds

½ C flax seeds

½ C cashews

½ C pumpkin seeds

½ C almonds

1 C raisins

1 ½ C date paste (soak 1 ½ C dates in water for 1 hour. Remove water and then process in a blender until smooth. You may need to add a small amount of the soak water.)

1 T vanilla

1 C olive oil

Directions:

Using a coffee grinder(your blender or food processor would work also) process the rolled oats and flax seeds into a powder. Process ½ cup of the sunflower seeds into a powder and keep ½ cup whole. Quickly pulse the cashews, almonds and pumpkin seeds in the coffee grinder making sure that most of them stay large and chunky. In a large bowl add the processed nuts and oats, date paste, vanilla, raisins and olive oil and mix well by hand. Measure out ¼ C of the mixture, form into bars or squares and place on dehydrator trays. Dehydrate at 105 for 6 hours, flip over and dehydrate for another 6 hours. These bars store well in a sealed container. Great for snacks, kids lunches or for a mid workout snack. I like to pack them for long bike rides.

Variations:

For a Chocolate version add 3 T of Raw cacao. For different nuts you could use hemp seeds, chia seeds, brazil nuts, pine nuts, hazel nuts or sesame seeds. Add a tablespoon of bee pollen, green Superfood powder, or maca root powder. Instead of raisins you may want to use goji berries, dried cherries, dried blue berries or dried currants. You can also substitute raw honey or maple syrup(which isn’t raw) instead of the date paste.

Fitness Super Foods

Bee Pollen

-It is an alkaline food considered by nutritionists to be one of the most complete foods found in nature.

-Increases strength, endurance, energy and speed.

-Increases muscle growth and definition.

Raw Honey

-It is a great food for athletes, because it is high in sugars like glucose and fructose. It is also high in mineral s like magnesium, potassium(an essential electrolyte), calcium, sodium chloride, sulphur, iron and phosphate.

-It is high in vitamins B1, B2, B3, B5, B6 and C. B vitamins are our central nervous system vitamins which help insulate us from stress.

-It increases reflexes, mental alertness and even IQ!

Chlorella

-Contains 60 percent pure digestible protein, far exceeding any animal protein which range between 18-30 percent.

-The amazing “Chlorella Growth Factor”(CGF): Chlorella quadruples itself every 20 hours, growing faster than any other food crop known to man. When ingested by the human body, it dramatically increases the rate of rebuilding and healing in tissues. Great for recovery from exercise, surgery or illness.

Hemp Seeds

-Consists of 35% pure digestible protein, 47% fat and 12 % carbohydrate.

-Contain all of the essential amino acids and essential fatty acids necessary to maintain healthy human life. No other single plant source has the essential amino acids in such an easily digestible form, or has the essential fatty acids in as perfect a ration to meet human nutritional needs.

-A great food for endurance, speed and muscle growth.

Chia Seeds (Azec Running Food)

-High in anti-inflammatory Omega 3 and Omega 6 Essential Fatty acids.

-Energizing, great for brain health and a source of plant-based complete protein.

-Hydrophilic holding water in the body helping it stay hydrated. Long distance running super food!

Recommended Reading:

THRIVE by Brendan Brazier

THRIVE FITNESS by Brendan Brazier

THRIVE FOODS by Brendan Brazier

RAW POWER by Stephen Arlin

VEGAN BODYBUILDING AND FITNESS by Robert Cheeke