fit body
VEGAN FITNESS T
A Healthy Choice for Body and Planet by Marlaina Donato
ennis champion Venus Williams and New England Patriots star quarterback Tom Brady are among
the athletes that opt for healthy, plant- dominant diets to reach their personal best, a trend that belies some misconcep- tions about what it means to be vegan. “Going vegan implies a larger, lifestyle choice based on personal ethics, but ath- letes report that they just feel better,” says Brenda Carey, editor-in-chief of Vegan Health and Fitness Magazine. “T ey’re also surprised at how well they put on muscle aſt er making this dietary change.” A balanced vegan diet can provide
everything an active body needs for muscle mass, stamina and recovery while lowering the risk of heart disease. A 2018 meta- analysis of 40 studies published in the peer- reviewed journal PLOS One concludes that a plant-powered diet fosters a healthier cardio-metabolic profi le. According to Dutch researchers, amping up nutrition from plants may also lower the risk of insu- lin resistance and Type 2 diabetes. Devo- tees report unexpected perks. “I recover faster. I also have more nat-
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ural energy without the need for caff eine and reduced infl ammation, as confi rmed in blood tests,” says Matt Tullman, manag- ing partner of the community-building website
NoMeatAthlete.com and CEO of vegan supplement maker Complement, in Boulder, Colorado.
Nutritional Superpowers Bolstering the diet with foods like quinoa, chia seeds, nut butters and vegan energy powders, as well as combining foods for a more complete protein profi le, is impor- tant. For example, pairing whole-grain rice with beans makes a complete protein, says Stefanie Moir, international vegan fi tness coach and founder of VeganAesthetics.
co.uk, in Glasgow, Scotland. “Eating a wide variety of foods across
the plant kingdom ensures that you reach your fi tness goals,” says Moir, who trains six days a week and opts for a breakfast of oats with nut butter and chia seeds. “If you want a ‘superfood’ component, you can add cacao powder for antioxidants and a great chocolate taste.” Tullman acknowledges that there are
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