Hi there and welcome to issue #7. A warm welcome to 12 new subscribers who joined since the last issue. Happy to have you on board!
In today's issue:
- High-Protein Foods for Athletes—New Free Resource for Subscribers
- Vegan Ultra-Runner Breaking a World Record
- Vegan Athlete of the Week: Bryant Jennings
- Video of the Week: Bryant Jennings Making Homemade Vegan Burgers
- Check This Instagram Profile for Great Vegan Fitness Tips
- Is This Food of the Future a Natural Bioavailable Vegan Source of B12?
- Getting Leaner for the Summer—Meal Ideas From a Vegan Nutritionist
High-Protein Foods for Athletes—New Free Resource for Subscribers
How to get enough protein on a plant-based diet? This question is by far one of the most common challenges of new vegan athletes.
Getting protein isn't as difficult when you're expending a lot of energy or bulking. But when you want to lean out, the problem becomes more apparent—particularly if you don't want to chug protein shakes all day long.
That's why I decided created a list of various foods (currently 97, to be exact) and sorted them by protein content per 100 kcal. Using the list, you can, for example, learn that for 100 kcal, you can get either 4 grams of protein from peanut butter or 13.33 grams of protein from nutritional yeast.
You can access the spreadsheet by navigating to the Resources page. Here's a direct link to the spreadsheet (visible for subscribers only):
Let me know if I forgot to add any common foods. I focused on individual foods and didn't include any specific brands or ready-to-eat dishes.
Vegan Ultra-Runner Breaking a World Record
Vegan ultra-runner Robbie Balenger (the same one who ran across America) recently broke a world record of the longest distance covered during the Central Park’s opening hours between 6:05 am and 12:55 am the next morning.
The previous record was 11 loops for 67.1 miles in 14 hours and 5 minutes. Robbie completed his 100-mile, 16-loop run in 18:07:44, completely smashing the previous record. Check out the video from the event here. Robbie talks about his background, being plant-based, and preparing for the world record. And of course, the video documents the final event.
Vegan Athlete of the Week: Bryant Jennings
Bryant Jennings is a professional heavyweight boxer. He's been vegan since 2015. and was featured in The Game Changers, a famous documentary about the benefits of plant-based eating for athletes (watch it if you haven't already!). He credits his diet with "giving him extra mental clarity and keeping him feeling young."
Jennings's diet includes:
"Lots of peanut butter and jelly, oatmeal, quinoa, avocado, a lot of fruit and vegetables. I make my own burgers from scratch with chickpeas, black beans, lentils, quinoa, flax seeds, chia seeds. It’s all wholefoods."
Video of the Week: Bryant Jennings Making Homemade Vegan Burgers
Check out professional boxer Bryant Jennings's video in which he shows how he makes his own grilled vegan burgers:
The batter makes about 20 burgers so if you like to plan ahead, this may be a great recipe to try out this week.
Check This Instagram Profile for Great Vegan Fitness Tips
I've been enjoying VeganFitness.com Instagram profile. It has fun informational posts offering various tips for vegan exercise, diet, recovery, etc.
The person creating the graphics for the profile should receive an award for their excellent work. I love the simple visual recipes, meal examples, and illustrated tips.
Is This Food of the Future a Natural Bioavailable Vegan Source of B12?
Vitamin B12 is the only nutrient we can't get from our (modern) vegan diet. Early humans could find B12 it in cobalt-rich soil and in dirty natural river water.
Today, we rely on supplements and fortified foods. But this may change if water lentils become a thing.
Wait, what? Water lentils? The name is strange, particularly since the food I'm talking about isn't a lentil—it's a flowering aquatic plant also known as duckweed.
Eaten by humans in some parts of Southeast Asia, it may soon become a new superfood.
Water lentils are richer in protein than soybeans. They may be the only bioactive natural vegan source of vitamin B12 available. If that's still not enough to impress you, they also contain iron, omega-3 fatty acids, and lutein.
If this turns out to be true (research on its B12 bioavailability is ongoing), it may become a new big thing in the vegan world.
If you want to try it, the only US producer, Florida-based Parabel, turns water lentils into Lentein®. It's a powder combining protein with B12 and other essential nutrients.
Getting Leaner for the Summer—Meal Ideas From a Vegan Nutritionist
Plant-based nutritionist Derek Simnett published a video showing what he eats in a day as he prepares to lean out for the summer.
The entertaining 20-minute video is well worth watching. Check out how he creates his simple but delicious-looking (and highly-nutritious) meals. I'm definitely making that incredible post-workout green smoothie!
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,
P.S. Help Smart Vegan Athlete grow by forwarding this email to your friend and encouraging them to sign up!
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Featured image: https://unsplash.com/photos/misTB4pmevc