Aimed at vegetarian athletes, fitness enthusiasts, coaches and nutritionists, this work enables the reader to maximise nutritional benefits to boost performance, through eating strategies, recipes and plans. It is the ideal guide if the reader is interested in trying vegetarian dishes or wants to know how to put together a comprehensive vegetarian eating plan. If the reader is already a vegetarian, they can find out how to improve diet, add variety to meals and match intake to activity level. It includes sample meal plans for before, during and after exercise, protein and iron recommendations for muscle growth and repair, tips on how to fight inflammation with food choices instead of over-the-counter medications and how to lose or gain weight the right way with healthy food choices. There are over 3 million vegetarians in the UK alone.
Larson-Meyer, PhD, is an assistant professor of human nutrition at the University of Wyoming and director of the nutrition and exercise laboratory. She is a registered dietitian and one of the foremost authorities on sports nutrition for vegetarians. Ennette enjoys sport and has been a serious recreational athlete for close to 20 years.
Part I. Plant-Based Performance; Chapter 1. Gaining the Vegetarian Advantage; Chapter 2. Getting Adequate Calories from Plant Sources; Chapter 3. Finding the Right Carbohydrate Mix; Chapter 4. Choosing Smart Fat Over No Fat; Chapter 5. Building Muscle Strength Without Meat; Chapter 6. Optimising Bone and Joint Health; Chapter 7. Boosting Iron Intake and Absorption; Chapter 8. Breaking Free of Multivitamin Dependence; Part II. Fine Tuning the Eating Plans; Chapter 9. Customizing the Pre-event Meal; Chapter 10. Ensuring Post-workout Recovery; Chapter 11. Choosing Whether to Supplement; Chapter 12. Using Diet Instead of Pills to Control Inflammation; Chapter 13. Preventing Muscle Cramps; Chapter 14. Adapting the Plan to Manage Weight; Chapter 15. Sticking to the Nutrition Training Plan.