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Alright ladies, listen up! If you’re an athlete, a gym rat, or just a bonafide yogi, chances
are you need a little extra get up and go to support your active lifestyle and rockin’ body, right? Anyone serious about their health and performance knows the importance of nutrition for overall excellence. You can pump weights, run 10 miles, and do yoga until your joints become as flexible as rubberbands but without proper nutrition, you’ll only get so far.Myths About Athletic Performance and Nutrition
We were once told that skinless chicken breasts, brown rice and broccoli or egg whites with nonfat yogurt were “clean” athletic foods that could support a lean body. Meals of canned tuna and diced celery with lettuce are still eaten in suffering by many athletes and dieters thinking those foods are the best option. Well, that’s not entirely wrong. The brown rice, broccoli, celery, and lettuce are all pretty good for you, stellar even. But the other foods? Not so much.
Why Plant-Based Nutrition Improves Health and Performance
Animal-based foods contain very inflammatory sources of fats and proteins. When you think about it, at the heart of our food lies what we end up becoming. Food is just language to our bodies’ cells. Cells are pathways of communication that control everything from our metabolism to our brain function. They do it all. What are we telling them to become?
Athletes or active individuals need high-quality sources of nutrition, not inflammatory-promoting foods or foods with cholesterol, toxins, and contaminants from animals. Because these foods are so highly processed, we can never really be sure what happens behind the scenes of their production, no matter what marketing hypes may tell us or what sports performance magazines may promote. Ignore the advertisements for whey protein and Greek yogurt and go plant-based for performance instead. These foods provide raw, living nutrients your cells easily recognize and can process into energy, along with care for your muscles, heart, and overall body.
The Plant-Power Female Athlete’s Needs
Women need specific amounts of carbs, fats, and protein to thrive, nutritionally speaking. These macro-nutrients should come from clean, plant-based foods and should be eaten at each meal. This balance will provide the body with fuel for performance and speed up recovery, muscle growth, and repair. It will also prevent any nutritional shortages that can hinder performance.
Ladies, don’t diet. Reducing calories to lower levels than your body needs won’t only shortchange your active lifestyle but also your long-term health. Let’s ditch the dieting and wasting your money on pricey yogurts and whey-based protein shakes.
Follow this satisfying, healthy whole food meal plan for female vegan athletes instead:
The Female Vegan Athlete’s Plate:
Three Macronutrient Ratios Choices: (Choose One Depending on Your Nutritional Preferences)
- (A) 30% Protein, 50% Carbs, and 20% Fats
- (B) 40% Protein, 50% Carbs, and 10% Fats or
- (C) 40% Protein, 40% Carbs, and 20% Fats
Upon Rising:
Water with lemon juice (decreases morning inflammation and increases energy) or a green juice made with kale, lemon, ginger, green apple, and cucumber (also decreases inflammation and provides vitamins and minerals)
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