Nutrition

Here are some helpful guidelines to a healthier diet.

  • Eliminate sodas and sugary drinks. Instead drink water, herbal teas, and coconut water. These will provide more nutrition and hydration.
  • Eat 5 – 7 meals per day. Most people only eat a couple large meals during the day, which will destroy your waistline. Eat smaller meals, more often during the day.
  • Start with protein: Vegan athletes must get ample amounts of protein. Good sources are beans and lentils, nuts and nut butters, and whole or ancient grains such as quinoa and cous cous.
  • Load up on fruits and vegetables. Keep the fruit to earlier in the day, and eat veggies all day and night.
  • Don’t try to go on a 100% strict diet. I tell my clients to be 80% on, 100% of the time. That means that 80% of the week will be spent eating a clean diet, but will allow you a little room for the things you enjoy.
  • Organic is good, but not necessary for everything. Fruits and veggies with thin skin should be organic, thick skin or husked produce is ok to skip the organic versions.
  • Build your meals around the 3 macronutrients: protein, whole grain carbs, and heart healthy fats

Comments
  1. sheila says:

    Hey Brian, I’m new here; new to you and new to vegan. I spent some time as vegetarian a couple years ago, and then was introduced to paleo. I found the results from paleo to be almost euphoric, especially when combined with regular woods. But more and more I am drawn back to mother earth. Catch is that in researching I have gotten bogged down with all the info and now am confused: paleo eliminates grains, and I find it to be a trigger for myself, so how necessary are they if I’m veggie-nut-fruit solid? beans too. Also, given the choice between real or processed, I want real; so how to suppliment and not be tofu?
    As soon as I can get this, I got this! Thanks for any thoughts.
    ~sheila.

    • brianseelos says:

      Hi Sheila. I will do my best to answer your questions. If you are vegan, grains are not 100% necessary. I do eat grains such as cous cous, quinoa, oats, and amaranth, but if you cannot eat grains then you don’t have to. They do add good protein, fiber and calories, which I find can be hard to come by as a vegan. If you still want to eat things like bread and grains you may want to check into gluten free products. They should be easier for your body to handle than regular grain products.

      Beans are something that I find to be a staple in my diet. They are full of protein and fiber, which are both necessary for any active person. If its that you don’t like beans you can mix them into other foods and meals, such as salads, soups, scrambles, stir fry, and pastas. There are dozens of kinds of beans out there so try a bunch to see which you like the best. They are all pretty much comparable as far as nutrient content goes.

      Try to stay with whole foods as much as possible. Fruits, veggies, nuts, seeds, etc. However, I do supplement these with tofu, tempeh, and protein powder during the day in order to get more protein in my diet. This is not 100% necessary, but I find that it aids in my recovery between workouts. The protein powders I use are hemp, brown rice, yellow pea and sometimes soy. I do not use soy often, but it does have a higher protein content per serving so I use it occasionally.

      Check out Brendan Braziers book “Thrive for sports performance”. This is a great resource for athletes looking to go vegan and raw.

      I hope this helps Sheila. Let me know if you have any more questions.

  2. Una Covet says:

    Useful write-up you’ve here. I did a write up personally on this niche some time ago, and I wish I had your written piece as a powerful resource back then. Oh well. Thanks again for this guide.

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