Welcome to issue #5. Today we're back to covering a wide variety of topics related to vegan athleticism.
Today's issue is the final issue before switching to regular weekly newsletters sent out every Thursday.
We're about to cover:
- The Essential B Vitamin Sources for Vegans
- Reasons Athletes Should Eat a Plant-Based Diet, According to a Sports Doctor
- Vegan Athlete of the Week: Tommaso Leoni
- Video of the Week: Tommaso Leoni Snowboard Crossing
- Check Out These Vegan Recipes From a Top Vegan Surfer
- A Simple Low-Fat High-Protein Meal Idea From Yours Truly
- Quote of the Week
The Essential B Vitamin Sources for Vegans
The B vitamins serve essential functions in the body. They're even more important for vegan athletes as they help convert food into energy. Common signs of deficiency include: fatigue, cognitive problems, digestive problems, and even mental health issues. This in-depth guide covers all eight B vitamins, suggesting the best vegan sources and whether you need a supplement (hint: it's only necessary to supplement B12).
Foods that appear most frequently in the article include: nutritional yeast (covered in issue #3), quinoa, avocados, whole grains, nuts, and seeds.
Reasons Athletes Should Eat a Plant-Based Diet, According to a Sports Doctor
An expert in sports medicine, Dr. Rand McClain, wrote an article for The Beet on 7 reasons why athletes should eat a plant-based diet. As a restorative osteopathic doctor for professional athletes, McClain recommends his clients to focus on plants to avoid injury and reach peak performance.
As he recounts in the article, he went plant-based for a full year to see how it would affect his body. The diet improved his endurance, shortened his recovery times, and lowered joint inflammation.
Vegan Athlete of the Week: Tommaso Leoni
Vegan athletes participate in all kinds of sports in all kinds of environments. Tommaso Leoni is a professional vegan snowboarder. He's a member of Italy’s national snowboard cross team. He competed in the Sochi Olympic Winter Games in 2014, various World Cup competitions and recently won a leading Italian competition.
He switched from vegetarianism to veganism. He said in an interview for Plant Based News:
'At first, I was a bit skeptical about being at the same time both athlete and vegan. This was for the several myths about lack of proteins, iron, and other essential nutrients deficiency.
‘But, after a while I discovered that my performance was great and I was feeling strong and energetic.
‘Also after injuries, I had a better and faster recovery, and this is just amazing!’
His favorite vegan source of protein is tempeh. Check out Tommaso's Instagram (mostly in Italian but the pictures are cool!) here.
Video of the Week: Tommaso Leoni Snowboard Crossing
If you don't know what snowboard crossing is (before learning about Tommaso, I didn't know about it, either!), check out this short video featuring Tommaso and the sport.
Check Out These Vegan Recipes From a Top Vegan Surfer
Tia Blanco, covered in Issue #2, in addition to her own main Instagram page also has another page dedicated entirely to her vegan recipes. Check out Tia's Vegan Kitchen for her own colorful nutrient-dense recipes.
A Simple Low-Fat High-Protein Meal Idea From Yours Truly
Here's one of my last meals I found extremely filling:
That's 120 grams (4 ounces) of beluga lentils (covered in issue #3), 240 grams (8 ounces) of red kidney beans out of a jar (I try to avoid canned stuff), and 270 grams (9 ounces) of broccoli.
The meal provides 673 calories, offers 50 grams of protein, 73 grams of carbs (including 41 grams of fiber), and 3 grams of fat.
Quote of the Week
Well-renowned plant-based advocate Dr Michael Greger offers in his book How Not to Die the following suggestions to improve one's recovery:
Muscle biopsies of athletes have confirmed that eating blueberries, for example, can significantly reduce exercise-induced inflammation. Studies using cherries show that this anti-inflammatory effect can translate into faster recovery time, reducing the strength loss from excessive bicep curling from 22 percent down to only 4 percent in male college students over the subsequent four days. The muscle-soothing effects of berries don’t only work for weight lifters; follow-up studies have shown that cherries can also help reduce muscle pain in long-distance runners and aid in recovery from marathons.
Eating 300 grams of watermelon prior to intense physical activity was also found to significantly reduce muscle soreness.
How did I do? Hit reply and let me know. I’m looking forward to your feedback, suggestions, and any questions you may have.
All the best,
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Featured image: https://unsplash.com/photos/ue1WvpHlccI