Fuel for Life

”Let food be thy medicine, and medicine be thy food.”

  ~Hippocrates

Plant Based Recipes

“I always say that eating a plant based diet is the secret weapon of enhanced athletic performance.” “We can live as we were meant to live – simply, joyously, of and on the earth. We can live with all our effort and with pure happiness.”

Why eat plant based whole foods?

A whole-foods, plant-based diet is a way of eating that celebrates plant foods and cuts out unhealthy items like added sugars and refined grains. Plant-based diets have been linked to a number of health benefits, including reducing your risk of heart disease, certain cancers, obesity, diabetes and cognitive decline.

Foods That Best Fuel Your Fitness

Nobody is fueled by kale, so don’t fool yourself into thinking you will get sufficient energy to perform athletic activities from leafy greens and other non-starchy vegetables (which average about 200 and 300 calories per kilogram, respectively). For long-lasting fuel, vegan athletes and non-athletes alike need to centre their diets around the more calorically dense whole plant foods that are rich in complex carbohydrates such as potatoes, beans, lentils, squash, brown rice, oats, quinoa, and other starchy vegetables, legumes, and grains (which range from about 700 to 1200 calories per kilogram).

Fruits (which average about 500 calories per kilogram) are also an excellent source of fuel. This is especially true right before exercise, because they digest quickly and will not weigh heavily in your stomach during cardiovascular exercise. When you consume an abundance of whole, unprocessed plant foods, you get not only get the fuel, but also the full range of macronutrients (protein, fat, carbohydrates, water, and fiber) and micronutrients (vitamins, minerals, enzymes, antioxidants, and other important phytochemicals).

Since most whole plant foods contain 1200 or fewer calories per kilogram (with the exception of nuts and seeds) you can eat a lot of food, experiencing many flavors and textures, and the volume will fill you up before you overdose on calories. Overeating is easy to do when consuming refined and processed foods. By consuming foods high in nutrients and low in calorie density, you can support energy production and muscle recovery without excess fat gain, while avoiding the energy-sucking process of digesting refined foods.

Protein Myth Debunked

The human requirement for protein is so low (5 to 10 percent of our total caloric intake) that as long as you consume adequate calories to maintain your weight, it is virtually impossible to have a protein deficiency. Further, if you are eating nothing but a variety of whole, natural plants, you will get enough of every single essential amino acid, regardless of which foods you choose. 

You would experience a calorie deficiency before a protein deficiency, and both are virtually nonexistent in first-world societies.

Eat Many Small Meals Per Day

When it comes to what to eat, know that your options are boundless, with ample varieties of fruits, vegetables, legumes, grains, nuts, and seeds. Because whole plant foods are lower in calorie density, you may find that you need to eat more volume than you did before. Simply choose the foods you like the most and eat 5 or 6 small meals throughout the day until you are comfortably full. This way, you’ll find it easier not to underor overeat. You will have sufficient fuel to work out any time, rather than finding yourself too hungry, too full, or too tired to exercise, as is common when we eat three more substantial meals each day. The two biggest obstacles that keep people from exercising regularly are shortages of time and energy. You can now put the energy issue to rest and work on time management to ensure that regular exercise is part of your routine.

🌱Plant based, Whole Food Recipes 🌱

 
 

“The Gods created certain kinds of beings to replenish our bodies; they are the trees and the plants and the seeds.”

~Plato

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