Mentally, it’s given me more depth of thought and
spiritually connected me with the “YOUniverse” as a whole.
~Torre Washington
some exceptions to protein requirements— especially for the elderly, individuals with certain chronic diseases and pregnant women—but he notes that daily protein needs are less than we’ve been conditioned to believe. “If you track your macronutri- ents through a day, you’ll find that you’re getting adequate protein.” Professional bodybuilder Torre
Washington, in Tamarac, Florida, keeps it simple. “We’re all unique individuals, so it’s up to each person to test things without fear of lack.” Te National Acad- emy of Sports Medicine-certified coach loves antioxidant-rich blueberries, filling apples and potassium-packed bananas, and tends to choose calorically lower, nutritionally dense foods during periods that he’s competing. Carey suggests vegan meal delivery
services as an option and vegan-friendly restaurants in a pinch, but attests to an easy system of meal prep for consistency. “Some people like to meal prep one day a week— cooking brown rice, quinoa and chopping veggies. Tis way, you can just throw it together when it’s time to eat,” she says. “You can also eat more simply and throw a
bunch of yummy fruits or veggies into the blender for smoothies or soups.” For added fortification, some experts
recommend supplementing with vegan sources of vitamin B12
, especially for active
women in their child-bearing years and older individuals, because B12
absorption
is compromised as we age. Adding a vegan source of vitamin D is also a wise choice if exposure to natural sunlight is not adequate.
Te Big Picture For the vegan athlete, workout gear that doesn’t contain wool or leather is the way to go. “Making conscious choices expands beyond your plate, and a lot of brands have vegan-friendly shoes,” says Moir. “Te difference between ‘plant-based’
and ‘vegan’ has to do with ethical moti- vations and treatment of animals,” says Tullman. “Natural fibers such as cotton and synthetic fabrics like polyester are fine.” Te path of vegan fitness can not only
offer health benefits, but also a personal connection to the Earth. “It’s given me an opportunity to share my journey with oth- ers and to allow them to reach their own specific goals,” says Washington. “Mentally, it’s given me more depth of thought and spiritually connected me with the ‘YOUni- verse’ as a whole.”
Marlaina Donato is the author of several books and a composer. Connect at
AutumnEmbersMusic.com.
Healthy Home APRIL
Coming Next Month
Plus: Grassroots Climate Crisis Strategies
breathe
March 2020
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