For the Sportman/woman

-

YES,

Successful Athletes and Sports persons can be Vegetarian. In fact, they can be healthier for it.


Sit back and have a READ.


VeggJay



athlete-food-groups

   Related image


A plant-based diet, which emphasizes whole grains, fruits, vegetables, and legumes, provides the high-carbohydrate content balanced with the protein and fat the body needs for training sessions and competition. When these three nutrients are consumed from plant-based sources and in the recommended ratios, an athlete will get all the vitamins and minerals he or she needs to best perform, recover, and perform again.
An optimal sports diet for performance, recovery, and health is found in the Power Plate—grains, vegetables, legumes, and fruits. By choosing generous servings of these nutrient-dense foods with a focus on variety and wholesomeness, your body will reap the benefits.
  • Whole grains: Choose whole-grain breads, cereals, rice, and pastas. They are rich in complex carbohydrate, fiber, zinc, and B vitamins. A single serving also provides about 2 to 3 grams of protein.
  • Vegetables: Choose a variety of colorful red, orange, and yellow vegetables in addition to leafy greens for vitamin C, beta-carotene, and other antioxidants that will protect your body from the stress of exercise. These foods also provide iron, calcium, fiber, and a modest 2 grams of protein per serving.
  • Legumes: Choose a variety of beans (chickpeas, black beans, kidney beans, great northern beans), as well as soy milk, tofu, tempeh, and textured vegetable protein. They are not only high in protein (about 7 to 10 grams per serving), but also rich in complex carbohydrates, fiber, iron, calcium, and B vitamins.
  • Fruits: Choose a variety of fruits and fruit juices for extra vitamins, especially vitamin C. By choosing fruits of different colors, you can ensure a variety of vitamins and minerals.
  • Vitamin B12 supplement: A multivitamin/mineral supplement or vitamin B12 supplement can be taken daily or every other day to cover nutritional needs. Fortified foods, such as fortified breakfast cereals or fortified soy and rice milks, may also contain the active form of vitamin B12, cyanocobalamin.

Related image

source: https://go.amazing.com/pdf/asm8/ASM8_LV01_100-Hot-Product-Opportunities.pdf


Comments

Post a Comment

Popular posts from this blog

Veggies around the world

-
Image
Hello my awesome Veggie friends,  I've come across several interesting vegetarian menus during my virtual travel. So I've decided to share some of the pics with you as we continue to blog together. 1st stop...  ETHIOPIA Yetsom Beyaynetu – The Veg Platter A mixed combination platter of injera topped with a variety of strictly vegan curries and vegetables available that day. (Injera is made from  teff , an ancient grain that’s native to Ethiopia, and really only eaten by Ethiopians and Eritreans) ANOTHER WINNING  FOOD PLATTER (YETSOM BEYAYNETU)
Read more

Lunch at Last

-
Image
Hi again, What's for Lunch today? Why not try this delicious recipe and let me know what you think of it. I had it with lightly toasted garlic bread and pumpkin soup.( It was delicious!) VeggJay …                                         Vegetable Stir Fry Sauce ¼ cup soy sauce ¼ cup water 1 Tbsp sugar 2 tsp sesame oil 2 tsp cornstarch 2 clove garlic, minced 2 tsp ginger, finely minced 1 tsp Dijon or Chinese mustard chili flakes or chili sauce to taste For the sauce, whisk all of the ingredients together and set aside.   Vegetables 2 Tbsp vegetable oil 1 carrot, peeled and thinly sliced ½ sweet onion, diced 1 stalks celery, thinly sliced ¼ lb(s) cremini mushrooms, sliced 2 cup coarsely shredded kale or Napa cabbage 2 cup broccoli 2 cup baby bok choy 1 cup eggplant, diced cooked rice or couscous for serving Before cooking, have all of the vegetables chopped and on-hand. Heat a larg
Read more

Raw and all Natural

-
Image
In addition to going Vegan, you may go further and decide to go Raw and all Natural. Using only raw ingredients in your meals can be quite inspiring. Raw food is healthy and delicious. While some foods must be cooked in order to gain from their nutrients, having  certain foods raw helps preserve their vitamins and antioxidants, and preparing raw dishes can also be fast and simple.  I have also included a few recipes for you. You may wan to start your day with this  raw Breakfast Source: http://www.simple-veganista.com/ Begin with berries in a base of protein powder and almond butter. For added protein you may add nuts of your choice To power pack this breakfast Add  hemp hearts and chia, and any other toppings to your taste. For Lunch or Dinner you may try: Raw Zucchini Marinara Pasta  Ingredients pasta ·          8 zucchinis Ingredients sauce – makes 2 cups ·          1 cup chopped tomato ·          1 cup roma tomatoes (dehydrated or sun drie
Read more