Table of Contents
How a Plant-Based Diet Can Work for You 4 • 5 • Food Memories and Their Influence 6 Part 1: PROTEIN - THE MASTER SYNTHESIZER 12 Protein’s Leadership Role 12-13 Types of Protein: Amino Acids, Animal Protein, Plant protein 13-15 • Serving size examples, legumes, pulses, and soy 16-18 • Nuts, seeds, and whole grains and plant-based milks 20-21 Protein Quality 21 Digestibility – Not All Proteins Digest the Same 21 Biological Value 23 The Deeper Science on Protein Quality 24 • Protein Digestibility Corrected, Amino Acid Score (PDCAAS) • Digestible Indispensable Amino Acid Score (DIAAS) 25 • Why eat plant-based proteins if most animal sources are higher quality? 27 Branch Chain Amino Acids (BCAAs) 27 The Lowdown on the Amino Acid Leucine 28 • Ten Quick & Easy Meals and Snacks to • Maximize Muscle Growth 29 Protein Myth-Busting: Complementary Plant-Based Proteins 30 A Closer Look at Sources of Plant-Based Protein 32 • Proteins of the Future 35 The Protein Basics for Maximizing Muscle Gains & Maintaining Good Health 36 • Step 1: Assess Fitness Level 37 • Step 2: Select Protein Needs Based on Activity Level 38 Example Calculations of Protein Needs 42 How Much Plant-Based Protein Should I Eat? 44 Assessing Hydration Needs and Sports Beverage 46-49 Part 2: CARBOHYDRATES – YOUR BRAIN AND BODY NEED THEM 535 Carbohydrates Have Three Important Roles in the Body 55 • Carbohydrates Are Muscle Sparing 55 • Carbohydrates Are a Vital Part of Fat Metabolism 56 • Choosing the Right Amount of Carbohydrates 56 Whole Grains, key nutrients, cooking tips, ways to eat them 56-58 Legumes 69 • Proper legume preparation 71 Nut, Grain, and Root-Based Flours 73 What Is Fiber? 76 • Carbohydrates as Glycogen 82 Carbohydrate Loading 83 Carbohydrate Timing 87 A Look at Pre-Exercise Carbohydrate Timing 87 Post Workout: Refueling Best 88 • Pairing up carbohydrates and protein 89 • Two-a-day training, Strength athletes, Snacking Techniques 90-91 Part 3: FATS 96 Functions of Fat in the Body 97 Recommended Ranges of Fat Intake and Omega-3 Fatty Acid Recommendations 103 Coconut Oil: Facts vs. Fiction MCT oil for the athlete 106 Part 4: SPECIAL CONSIDERATIONS FOR VEGANS AND VEGETARIANS 109 Nutrients of Concern 109 A Healthy Balance of the Macronutrients 120 • The Mediterranean, DASH, MIND and Nordic Diets 121-122 Alcohol 123 A Plant-Based Diet for Athletes – What’s on Your Plate? 123 Part 5: PHYTONUTRIENTS and Sports Nutrition 134 Part 6: SUPPLEMENTS AND ERGOGENIC AIDS, Supplements – How to Make Good Purchases 141 Do You Need a Protein Shake? 144 Animal-Based and Plant Protein Powder Overview 149 Your Plant Protein Takeaways 150 Caffeine, Creatine, Tart Cherry Juice, Beet Juice 150-157 Glucosamine and Chondroitin Sulfate 159 • Beta-Alanine, Sodium Bicarbonate 159 • Arginine, Glutamine, Branched Chain Amino Acids (BCAA) 161 • HMB 2 Turmeric and Curcumin Part 7: TASTY PLANT-BASED MEAL SNACK IDEAS 166
