Plant-Based Sports Nutrition
The perfect course for sports nutritionists to help their athlete clients who want to move to a more plant-based, vegetarian, or vegan diet. The book has evidence-based research on the advantages of plant-based eating, while improving performance. The authors give practical ways to eat and avoid issues with training and competition, including rehydration, calorie and glycogen replacement after strenuous exercise, and recipes from simple foods to keep on hand.
1 Gaining the Plant-Based Advantage
2 Getting Adequate Calories
3 Finding the Right Carbohydrate Mix
4 Choosing Smart Fat Over No Fat
5 Building Muscle Without Meat
6 Optimizing Bone Health
7 Boosting Iron Intake and Absorption
8 Breaking Free of Multivitamin Dependence
9 Prioritizing Food and Fluids Before, During and After Events
10 Choosing Whether to Supplement
11 Reducing Muscle Cramps and inflammation
12 Creating a Customized Meal Plan
13 Adapting the Plan to Manage Weight
14 Whipping Up Quick Plant-Based Meals and Snacks
…just read Plant-Based Sports Nutrition. Enette Larson-Meyer and Matt Ruscigno are as informed on the subject as they as passionate and experienced. There’s no better source than this book. Amby Burfoot, 1968 Boston Marathon Winner, author, and vegetarian athlete
The course was very easy to complete by reading the book and answering the multiple-choice questions. LM 1/2021
It was a very in-depth review of plant-based nutrition as it relates to different sport activity levels. 2/2021
It has given me so much useful information to educate my clients better. CH 9/2020
Level 2 & 3 CPE
Suggested Performance Indicators: 2.1.8, 4.1.1, 4.1.2, 4.1.5, 4.2.6, 4.2.7, 6.1.2, 6.1.9, 6.2.1, 6.2.5, 6.3.8, 8.1.2, 8.1.3, 8.2.1, 8.2.2, 8.2.3, 8.4.4, 9.1.2
CPE Type: 720 for Printed/Paper Tests, 740 for Web-based/Online Tests
Upon successful completion of this self-study course, the users will be able to:
1. Summarize four benefits for athletes using a plant-based diet.
2. Identify three considerations to avoid negative side-effects of using a plant-based sports diet.
3. Differentiate among the types of vegetarian and plant-based diets.
4. Explain why a vegetarian may experience greater endurance compared to a nonvegetarian.
5. Describe how the body can build muscle without eating meat.
6. Discuss how an athlete can consume adequate calories for optimal performance and weight management while eating a vegetarian diet.
7. Give two reasons why the urinary calcium loss is higher with the typical American diet than with a typical vegetarian diet.
8. Identify one suggestion each, you might give to an athlete eating a vegan diet to maintain adequate nutritional intake of iron, vitamin D, iodine, and vitamin B12.
9. Identify a plant-based day’s menu that offers adequate calories, carbohydrate, and protein based on an athlete’s needs.
10. List four vegetarian foods each that are rich sources of the following: carbohydrate, protein, and unsaturated fats.
11. List the components that are used to calculate energy, carbohydrate, and protein needs of an athlete.
12. Identify vitamins and minerals that can be lacking in a vegetarian diet, and list 2-3 plant-based sources of each nutrient.
13. Counsel vegetarian athletes on the appropriate guidelines for fluids and carbohydrates immediately after 1+ hour of strenuous exercise.
14. List one benefit from taking each of the following supplements: creatine, caffeine, beetroot juice, turmeric, and omega-3 fatty acids.
15. Demonstrate how to determine the appropriate pre-event and pre-training fuel and hydration based on an athlete’s weight.
Why we chose this book
The authors are experts in sports nutrition and plant-based eating. We carried the earlier edition of Vegetarian Sports Nutrition and dietitians became interested in the topic—now it is mainstream. The book content is evidence-based. This is an excellent book on this topic.
About the author
Enette Larson-Meyer, PhD, RDN is a Professor at the University of Wyoming and is a well-respected researcher in the areas of sports nutrition, metabolism, and exercise. She authored Vegetarian Sports Nutrition in 2007 and she served on the 2011 International Olympic Committee (IOC) Sports Nutrition Consensus Panel.
Matt Ruscigno, MPH, RDN is a leading expert on plant-based nutrition and has followed a vegan diet for more than 20 years. He is past chair of the Vegetarian Nutrition DPG of the Academy of Nutrition and Dietetics.