By switching to a more plant based diet, I was able to lose roughly 25 lbs.
I made the switch from Whole Milk to Soy Milk to Almond milk over the past 4-5 years. I find Almond milk has a good taste and seems less grainy than Soy Milk.
That’s awesome Jake. You know, I’ve been thinking about doing some back and forth with soy and almond milk, instead of straight soy.
I do LOVE almond milk. I use unsweetened vanilla Almond milk and only use Soy when I am out at Starbucks or a coffee house. Hemp is pretty good too but a little heavy. I do love Chocolate light soymilk but trying to limit sugar.
What is your tips for being healthy when vegan and a runner/athlete? I was vegan for to years, but my health declined and i was loosing hair, got anemia etc. BUT, I really want to be vegan someday, but because of my training I can’t risk my health. You are such a great example on vegan athletes.
Do you take any proteinpowders or extra vitamins? Some books i need to read?
Would be so helpful to hear your thoughts.
It would be irresponsible to say, “You just need to do this and this”, without understanding the specifics of your lifestyle, diet, biology, etc. etc., but I am willing to give you a few things I think are fundamental to good eating, but are often overlooked.
1. Eat a rainbow of whole foods. The more colors you can get on your plate throughout the week, the better. More colors means more nutrients in appropriate amounts. Red peppers, green spinach, green kale, blueberries, Black beans, Brown rice, etc. etc. Beyond that, eat a variety of foods period. Rice, beans, legumes, leafy greens, fruit, vegetables, nuts, seeds, and even “atlernative products” like soy milk, tempeh, tofu, etc. The less processed the better….because whole foods contain the most readily absorbed nutrients.
2. Be aware of the more difficult nutrients to get, like Vitamin D, B-12, Zinc, etc. and find the foods that offer them. Include those on your plate frequently.
3. Eat as many ingredients in a dish as possible. Like Oatmeal, Salad, Chili, etc. Start making it and start throwing in everything you can, even if the portions aren’t huge. THe more diversity, the better.
4. As far as powders and supplements…the ONLY one I take is B12. B12 is hard to get and not as easy to absorb. It’s very important to nerve and brain functioning as well, so don’t skimp on that. However, I’ve never needed to supplement anything else. I’ve also never used powders as I get all my protein through whole sources.
5. A couple things to consider with Iron Deficiency. Caffeine blocks the absorption of iron so avoid coffee/tea before and after meals as you’ll make it difficult for your body to get all the iron it needs. Also, consider the possibility you might be intolerant to gluten. I know runners who have struggled with iron deficiencies over and over until they cut out gluten. Within a week of doing so everything turned around and they were a new person.
I hope this helps…best of luck!!
thank you so much for all the great tips! After doing some changes in my vegan diet since march,
Im doing so much better. Focusing on training is so much easier when everything else is doing well.. thanks again!!
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Are there any vegan running shoes out there?
Maru, The majority of running shoes are vegan, though it depends on how strict of guidelines you place on the effort, because the glue for the shoes is always suspect. I had an extensive guide on this blog at one point, but it became outdated. Again, most shoes are synthetic though.
What a great Article!
If you anyone is interested in learning more about and exploring the health and fitness lifestyle through film, you should take a look at the movie: Jim Morris: Lifelong Fitness. Jim Morris is a 78 year old vegan body builder and his inspiring story can be found here:https://www.youtube.com/watch?v=tUtv4slpm-U
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