The Plant-Based Athlete s Pantry
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1 The Plant-Based Athlete s Pantry with Matt Ruscigno Notes & Actions
2 No Meat Athlete Academy: The Plant-Based Athlete s Pantry with Matt Ruscigno Copyright 2014 No Meat Athlete LLC Disclaimer: The information in this audio seminar and document is for educational purposes only. It is not intended as a substitute for medical advice of physicians or for proper athletic training and nutrition. The reader or listener should regularly consult a physician in all matters relating to his or her health, as well as before beginning a new health or fitness program, and particularly in respect of any symptoms that may require diagnosis or medical attention. 1
3 The Athlete s Pantry When designing your pantry (and fridge, and freezer), start with what you are currently eating and begin building healthier options from that starting point. Don t get overly distracted or overwhelmed by the last 5%, such as: Soaking your own beans Eating only organic fruits and vegetables Consuming lots of super foods These are all good practices and something to consider for long-term health, but depending on your starting point, the focus should be placed on adding in healthier foods to your diet the majority of the time instead of getting caught up in the little things. Remember that what you do most of the time is what makes the real difference in your performance and health, and don t stress if you re not perfect. The Athlete s Meal Formula Grains: The base of most athletes meals o Whole Wheat Pasta o Brown Rice Basmati rice o Sweet Potatoes Beans: Beans from a can are better than no beans at all Veggies and Fruit: Frozen fruits and veggies are quick and easy Sauce Once you find the flavors and combinations of veggies and beans that you like, you can toss them with different sauces over any number of grains to create a variety of unique meals. Workout Nutrition Are you getting the nutrients you need? Protein: 10-20% of calories You may find focusing on the percentage of total calories to be a more useful measure than grams Protein powder is a convenient source of protein that might be helpful for those short on time, but is not necessary 2
4 Fat: 15-20% of calories Fat percentages is a personal preference Fat is easy to add/remove through oils and high fatty foods If you are reaching 30%, it is probably too much Carbohydrates: 65% of calories Should be the base of every athlete s meal Carbohydrates are a quicker energy source than fat Quick Tips for Eating Snacks: Focus on fruits and veggies. Don t be afraid to consume two or more of the same fruit as a snack. Sugar (insulin) spikes are generally not concerns for athletes. Post Workout Meal: Eat within 45 minutes of your workout, with a 4-1 Carb to protein ratio. Carbohydrates fuel your muscles and protein repairs them. Example: Nut butter on whole wheat bread with a banana Eating at Night: Eating at night is usually only an issue when you re eating junk food. Keep late night snacks or meals healthy. Pay attention to how eating late at night affects your sleep, though, and adjust as necessary. FAQs Q: Are super foods really that good for you? A: You don t need to eat super foods to be healthy, but we do see benefits from phytochemicals in certain foods like red cabbage, cacao, beets, tart cherries, etc. Eat the whole food, not the extract, to normalize these super foods. The exception is when you are targeting something like improved athletic performance, in which case you need to decide if the cost and time required to drink, say, tart cherry juice is worth taking a few minutes (maybe) off your race time. Q: Should I count calories? 3
5 A: Tracking what you eat and counting calories is a great way to understand exactly what you are consuming. It is not something that needs to be done every day, or even for an extended amount of time, but documenting your food consumption for 3-5 days when you are first starting out gives you a better understanding of your calorie needs moving forward. Calculating Your Daily Calories Note: Much of this section is an excerpt from No Meat Athlete: Run on Plants and Discover Your Fittest, Fastest, Happiest Self, written by Matt Frazier with Matt Ruscigno, published by Fair Winds Press. While it s not absolutely necessary to break out the calculator and figure out your ideal daily intake of total calories, and how this number breaks down into carbohydrate, protein, and fat components, it s worthwhile for serious athletes (and control freaks and nerds, like us). You can use the method below to determine your daily caloric needs with the caveat that it s only an estimate because of variables such as lean body mass, fitness level, and metabolism rate. For a more accurate assessment, your caloric needs can be measured through direct or indirect calorimetry in a laboratory. First we need to calculate your Basal Metabolic Rate (BMR) using your weight, height, and age. BMR calculates the number of calories you need to sustain life if you were totally immobile; i.e., it s the energy required just to stay alive! Women: BMR = (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years) Next we use the Harris-Benedict Formula to multiply your BMR by the appropriate physical activity factor. If you are Sedentary (little or no exercise): BMR x 1.2 = total calories needed per day Lightly active (light exercise/sports 1 to 3 days/week): BMR x = total calories needed per day Moderately active (moderate exercise/sports 3 to 5 days/week): BMR x 1.55 = total calories needed per day Very active (hard exercise/sports 6 to 7 days a week): BMR x = total calories needed per day 4
6 Extremely active (very hard exercise/sports and physical job or 2x training): BMR x 1.9 = total calories needed per day So the question is: Can you get all of the calories you need from plants? Be assured that you can, easily. For example, Chris Carmichael, the famous cycling coach, recommends in his book Food For Fitness that athletes get roughly 65 percent of their caloric intake from carbohydrate, 13 percent from protein, and 22 percent from fat. His numbers are not unique and can be easily met with a plant-based diet. Sample Calculations and Meal Planning Let s take a look at two examples and run through the nutrition calculations we ve mentioned in this chapter, so you can get an idea of what a typical day of eating on a plant-based diet to meet your specific nutritional needs looks like. Example: Haley the Half Marathon Hopeful First, let s take a woman, 130 pounds, 5 feet, 2 inches tall, 26 years old, who is training for a half marathon and therefore exercising 4 to 5 days per week. Her Basal Metabolic Rate is: BMR Female = (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = (4.35 x 130) + (4.7 x 62) (4.7 x 26) = 1,389.7 calories per day Because she s training for a half marathon and running four to five days a week, using the criteria from above we determine that she s moderately active, meaning her activity factor is Substituting this value into the Harris-Benedict Equation, we get: 1,389.7 x 1.55 = 2, calories per day. (Note that this is an average. On heavy training days, she ll likely eat more to fuel the activity, and on rest or light training days, she ll naturally eat less than this amount.) Breaking down her total of approximately 2,150 daily calories into the nutrient ratios we recommend, we get Carbohydrate (65 percent): 2,150 x 65 percent = 1,397.5 calories. Because there are 4 calories per gram of carbohydrate, this comes out to 1, = (approximately 350) grams of carbohydrate per day. Protein (13 percent): 2,150 x 13 percent = calories. Because there are 4 calories per gram of carbohydrate, this comes out to = (approximately 70) grams of protein per day. (Note that this amount of protein falls within the range estimated by the common 0.45 to 0.55 grams per pound of body weight guideline. 5
7 Fat (22 percent): 2150 x 23 percent = 473 calories. Because there are 9 calories per gram of fat, this comes out to = (approximately 53) grams of fat per day. Example: Frank the 5K First-Timer Now let s do the corresponding calculations for a male, 170 pounds, 6 feet tall, age 41, who has decided to get in shape and is training for his first 5K. He s busy and concerned about injury, so he s training relatively lightly for just three days each week. His Basal Metabolic Rate is: BMR Male = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years) = 66 + (6.23 x 170) + (12.7 x 72) (6.8 x 41) = 1,760.7 calories per day Because he s training lightly for three days a week, from the criteria from above we determine that he s lightly active, meaning his activity factor is Substituting this value into the Harris-Benedict Equation, we get: x = 2, calories per day. (Note that this is an average. On training days, he ll probably eat slightly more to fuel the activity, and on rest days, he ll naturally eat less.) Breaking down his total of approximately 2,420 daily calories into the nutrient ratios we recommend, we get Carbohydrate (65 percent): 2,420 x 65 percent = 1,573 calories. Because there are 4 calories per gram of carbohydrate, this comes out to = (rounded to 393) grams of carbohydrate per day. Protein (13 percent): 2,420 x 13 percent = calories. Because there are 4 calories per gram of carbohydrate, this comes out to = (approximately 79) grams of protein per day. (Note that this amount of protein falls within the range estimated by the common 0.45 to 0.55 grams per pound of body weight guideline.) Fat (22 percent): 2,420 x 23 percent = calories. Because there are 9 calories per gram of fat, this comes out to = (roughly 62) grams of fat per day. 6
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