One of any health coach's favourite topics to discuss with athletes (vegan or not) is how they may improve their overall performance by eating plant-based foods at the correct times. If you listen to and care for your body, it will take care of you. Athletes must eat nutritious foods since exercise cannot compensate for the detrimental consequences of inadequate nutrition on the body. Prepare your body for peak performance by providing it with the proper nutrition at the appropriate time!
Before You Take Off
The most important factor is digestion ability, because food requires energy to digest. Because energy is so vital, you should have control over how you spend it. Consider foods with a high net gain because many foods require a lot of energy to digest. Net gain is the amount of usable nutrients that remains in the body after food has been digested and assimilated. Cramping might occur fast if your food has not been properly digested. A well-balanced diet full of high-net-gain foods will result from proper plant-based nutrition. Consume foods that are high in complex carbohydrates, lipids, and proteins. DIY Superfood Cereal is a fantastic option (recipe below). Make sure you also drink 16-32 ounces of water.
3/4 cup buckwheat (optional)
chia seeds, 3/4 cup
Hemp seeds, 3/4 cup
a half cup of raisins
1/2 cup finely chopped dry or dehydrated apples
walnuts, 1/2 cup
a pinch of cinnamon
Directions: Combine all ingredients in a large mixing bowl, stir well, and store in an airtight jar. When ready to eat, pour roughly 1/3 cup plant-based milk of choice into a bowl and set aside for 3-5 minutes to soften. If desired, garnish with pumpkin seeds and fresh fruit. Enjoy!
The best fuel is non-starchy, natural, whole foods (seeds, raw nuts, fresh fruit, nutrient dense smoothies). Refined sugars/high fructose corn syrup, wheat flour, and other popular carbohydrates can promote inflammation, fatigue, and other food sensitivities.
Allowing yourself to become hungry or thirsty while participating in an activity is not a smart idea. If you can manage this, you'll be a true performing rock star. Long-term activity demands the proper dietary combination and timing. Drinking too little water or eating the wrong carbs, for example, can induce cramps and other digestive troubles that you'd rather avoid. Plant-based diets that are clean and easy to digest are the best method to nourish your body. Consume lipids, proteins, and carbohydrate-rich diets. Protein will assist carbohydrates enter the system at a constant rate, delaying hunger and keeping energy levels stable. Carbohydrates and fats contain a substantial quantity of actual energy. Fat also improves cognitive function, keeps the body warm, lubricates joints, aids in recovery, and decreases inflammatory processes.
The following are some excellent options:
Tortillas made whole grain/brown rice, and natural nut butter & bananas
Nuts and seeds
Also, choose energy bars that are unprocessed, vegan, and include naturally occurring vitamins, minerals, and nutrients.
To keep superfoods stocked at home, buy in bulk and store in mason jars.
Don't Forget to Hydrate!
Drink plenty of water and keep your electrolytes balanced. Sweat contains electrolytes and water (salts). Without electrolyte replacement, water replacement can result in electrolyte imbalances and even water intoxication. Milder symptoms include cramping and muscle jerks, as well as blacking out. However, be cautious about what you drink because many sports drinks are essentially flavoured sugar water with artificial ingredients and colours that are heavy in refined sugar. Coconut water is a terrific, natural option that may even be utilised as the basis for your own homemade recipes. Bananas and sea salt are two more electrolytes that are easy to carry.
After the recovery phase
The body needs simple carbohydrates to enter the bloodstream within 20 minutes of finishing your long-distance expedition. This means that your snack should be low in fat, protein, and fibre, all of which slow the rate at which carbohydrates enter the bloodstream. A carbohydrate-to-protein ratio of 4:1 is the most beneficial, as it speeds up glycogen repair (rate at which muscles absorb carb). A recovery drink or foods with a near-liquid consistency, such as smoothies or puddings, are great options. They need less energy to digest since they are easier to digest. Hemp and chia seeds are both excellent options.
A nutrient-dense meal is best served after 1 hour. Choose plant-based, easily digestible protein with healthful Omega-3s, such as hemp and chia seeds, if at all possible. A high-protein salad with plenty of fibrous vegetables, high-protein seeds, and legumes such as quinoa, peas, lentils, spirulina, and pumpkin seeds is an example. Hemp/flax oil, sea salt, crushed pepper, and garlic make a healthful dressing.