Training: basic foods
Athletes who take plant-based products see their performance enhanced by their "clean" diet. Plant-based products and foods have benefits for your training and overall health, as well as the health of the planet.
Celebrate Earth Month with clean, plant-based foods and products
You already use reusable bags to shop at your local health food store, recycle as much as you can, and bike to work to stay fit and reduce your impact on the environment. But have you ever thought about the impact your diet can have on your carbon footprint? When you fuel your body for training, and for life in general, by choosing more whole, plant-based, nutrient-rich foods, it reduces your carbon footprint. Plus, these choices can improve your health and athletic performance. It's a win-win!
The effects of food production on climate change
Consuming plant and animal products has very different impacts on the planet. While plants "breathe in" harmful carbon dioxide and release oxygen that sustains life on the planet, animals do the opposite. Cows breathe in oxygen and breathe out carbon dioxide in addition to producing methane, another major contributor to climate change. So, from seed to harvest, plants take less land, energy, water and resources than animals, in addition to combating the damage caused by animals raised to feed humans.
Plants are easy to "grow", or at least easier than animals. Think about it: plants don't need grass, hay or grain for food, and they take less time to mature. What you plant in the spring can usually be harvested in the fall. For animals, it takes several years before cattle are ready to be sent to the butcher, or a dairy cow is ready to produce milk. With those extra years comes all the water, feed and energy used during that time.
Then there is the production, processing and distribution of food around the world. Production and distribution rely on fossil fuels, which contribute directly to climate change. While all foods from plant and animal sources are processed to some degree, we can help limit greenhouse emissions by choosing more whole foods in our diet.
The benefits of plant-based foods
It's not all bad news. The small changes you make in the way you eat can have a big positive impact on the planet. One of the easiest ways to reduce your food-related emissions is to choose to eat plant-based meals more often. Eating plant-based foods means fewer CO2 emissions and less water and energy use. Plus, your athletic performance will benefit.
We are not talking about "all or nothing" here. Even if you don't eat 100% plant-based, every choice makes a difference. You can simply start by swapping your usual post-workout snack of chocolate milk and whey protein bar for a plant-based smoothie. Mix fresh and frozen fruit, plant-based milk, seeds and a plant-based protein powder for a lower-carb post-workout smoothie.
These additions can even help improve your performance if you are training. Because plant-based foods are easier to digest and assimilate, your body doesn't need to waste energy on digestion and can concentrate it to grow stronger, longer and better. Plant-based foods are richer in nutrients than many other foods found in the typical North American diet. Fruits, vegetables, whole grains, legumes, seeds and nuts all offer a variety of vitamins, minerals, antioxidants and phytonutrients, and are relatively low in calories. Adding plant-based foods to your diet can help your health; people who eat a predominantly plant-based diet tend to have a lower BMI and are less likely to develop cardiovascular disease.
The Vega Sport Performance System
Vega Sport is the first complete and all-natural plant-based sports performance system specifically developed to help athletes perform at their best before, during and after training or competition. Each ingredient in the Vega Sport system is selected for a specific performance enhancing function. Each Vega Sport product is formulated so that its ingredients work synergistically within the individual product and the system as a whole, for maximum impact (for optimal results in every workout).
The plant-based nutrition offered by Vega is as much about maximizing human health as it is about maximizing the health of the planet. From the ingredients to the packaging to the suppliers, Vega consistently maintains its commitment to environmental sustainability. Because Vega's products are 100% plant-based, sourcing the ingredients creates fewer carbon emissions than most supplement manufacturers. Vega Sport Performance Protein and Vega One containers are also now made from 100% recycled plastic, which emits 278 tons less CO2 (63%) per year than using the new plastic.
Preparedness: Get to the zone with energy to burn
Eating right before you even start your workout can have a big impact on your performance, and pre-workout "fuel" should provide immediate, sustained, and consistent energy without sudden increases or decreases. For a workout lasting more than 30 minutes, the combination of low and high glycemic index carbohydrates offered in Vega Sport Pre-Workout Energizer provides stable energy. But not all workouts need carbohydrate fuel. For shorter, lighter workouts, opt for the sugar-free Vega Sport Energizer, which is sweetened with stevia and contains only 5 calories. Both the Pre-Workout Energizer and Sugar Free Energizer contain 100 mg of caffeine from green tea and yerba mate to help you mentally reach the performance "zone. Carefully selected ingredients such as ginseng, rose hip, turmeric and devil's claw support your performance, not only for the workout at hand, but also for the workouts to follow.
Support: push harder, longer, to reach the next level
Nutrient and electrolyte support and hydration during training can help you go further. Simple carbohydrates are the primary source of clean, easily digested "fuel. It's found in Vega Sport Endurance Gel, while Vega Sport Energy Bar offers protein to extend the burning time of carbohydrates. Vega Sport Electrolyte Hydrator replenishes essential minerals and electrolytes lost through sweat, helping to keep your body well hydrated for greater efficiency during each burst of exercise.
Recovery: recharge and repair to start again, faster
Faster recovery allows you to train again more quickly and therefore improve your performance in less time. Post-training recovery is a complex process that includes multiple factors that contribute to speed of recovery. It's not just about consuming protein for muscle building and repair; it's also essential to replenish muscle glycogen, reduce inflammation, repair soft tissue and support the immune system. The right ratio of nutrients, herbal extracts and supplements, at the right time, can enhance and speed recovery.
Vega Sport Recovery Accelerator offers a 4:1, carbohydrate:protein ratio to accelerate muscle glycogen replenishment when taken within 20 minutes of a workout, and is specially formulated to address all the key needs of post-workout recovery. Vega Sport Performance Protein contains 5000 mg of branched-chain amino acids (BCAAs) and 5000 mg of glutamine to help build and repair muscle after training, plus it gives you 25 grams of plant-based protein from multiple sources. Vega Sport Protein Bar contains 15 grams of protein, plus it's delicious and convenient to take anywhere, to meet the extra protein needs of hard training athletes.
Looking for tips on eating more clean plant-based foods, recipes and charts demonstrating the environmental impact of plant-based eating, sign up today at ThriveForward.com. Get started today with this Ginger Smoothie, perfect for recovery:
Ginger Smoothie
INGREDIENTS:
- 1 scoop Vega Sport Performance Protein (vanilla)
- ½ cup frozen peaches
- ¼ cup of rolled oats
- 1 cup almond milk
- 1 frozen banana
- ¼ tsp. ground ginger (optional: fresh ginger, to taste)
- A pinch of cinnamon
- Ice cream
PREPARATION:
Mix and enjoy!
Source:
2. Craig WJ, Mangels AR. (2009). Position of the American Dietetic Association: Vegetarian Diets. Journal of the American Dietetic Association. 109(7):1266-82. Obtained 04/06/2013 from http://www.vrg.org/nutrition/