No Meat Athlete: Run on Plants and Discover Your Fittest, Fastest, Happiest Self

No Meat Athlete: Run on Plants and Discover Your Fittest, Fastest, Happiest Self

Matt Frazier, Matthew Ruscigno

Language: English

Pages: 256

ISBN: 1592335780

Format: PDF / Kindle (mobi) / ePub

Combining the winning elements of proven training approaches, motivational stories, and innovative recipes, No Meat Athlete is a unique guidebook, healthy-living cookbook, and nutrition primer for the beginner, every day, and serious athlete who wants to live a meatless lifestyle. Author, popular blogger, and 100-mile ultramarathoner Matt Frazier will show you that there are many benefits to embracing a meat-free athletic lifestyle, including:

- Weight loss, which often leads to increased speed

- Easier digestion and faster recovery after workouts

- Improved energy levels to help with not just athletic performance but your day-to-day life

- Reduced impact on the planet

Whatever your motivation for choosing a meat-free lifestyle, this book will take you through everything you need to know to apply your lifestyle to your training. Frazier provides practical advice and tips on how to transition to a plant-based diet while getting all the nutrition you need - using the power of habit to make those changes last - and offers up menu plans for high performance, endurance, and recovery. Once you've mastered the basics, Matt delivers a training manual of his own design for runners of all abilities and ambitions. The manual provides training plans for common race distances and shows runners to create healthy habits, improve performance, and avoid injuries. No Meat Athlete will take you from the start to finish line, giving you encouraging tips, tricks, and advice along the way.

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discussed previously, and also get all of the nutrients your body needs. By definition, nutrients are substances that provide nourishment essential for growth and the maintenance of life. In addition to the essential amino acids, fatty acids, and carbohydrates we’ve discussed so far, nutrients include vitamins and minerals. Each vitamin and mineral has very specific functions at the cellular level. Consider the additional nutrients below. Vitamin B12: Find This Essential Nutrient in Fortified

the bowl in the fridge and let it sit for 10 minutes. Mix in pine nuts and berries before serving. Yield: 4 servings Per Serving: 88 Calories; 6 g Fat (51.3% calories from fat); 3 g Protein; 8 g Carbohydrate; 3 g Dietary Fiber; 0 mg Cholesterol; 22 mg Sodium Recipes to Fuel Plant-Based Athletes (and Their Families, Too!) 001-256_30917.indd 105 Job:08-30917 Title:FW-No Meat Athlete #175 Dtp:225 Page:105 105 8/15/13 2:51 PM Smoothies, Energy Bars, and Food for Sports The Perfect Smoothie

preservatives, and most ways of preserving food had not been discovered. We ate what we acquired quickly, before it could rot or be stolen by another human being or animal, because the next meal was rarely a sure thing. We didn’t know what protein, fats, or carbohydrates were, much less antioxidants and free radicals. But with all these seeming disadvantages compared to what we have at our disposal today, there was one huge factor our ancestors had going for them that we no longer have: Back

your right foot hits on 0:03. And so on. Once you get the hang of it, you’ll find it’s pretty easy to get into a rhythm—it’s sort of like a waltz. Now Get Comfortable with It It takes a while for this pace to feel normal, but once you’ve done it for a while, it will. Assuming you won’t always be running on a treadmill or staring down at your watch while you run, it’s helpful (if you wear headphones while you run) to 184 001-256_30917.indd 184 Job:08-30917 Title:FW-No Meat Athlete #175 Dtp:225

race to limit the risk of injury, but when training to improve on a previous time, consider several variations on the long run. You won’t find any of these long run variations in the training plans in this book, but they’re worth experimenting with as you gain experience. The progressive long run involves gradually increasing your pace, so that even though you start out at Easy pace, by the end of the run you’re doing something close to (if not faster than) your goal race pace. Similar ways to

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