Plant-Based Diet for Athletes: Kale and Grains Bowl

kale grainsYou don’t have to be a professional athlete to benefit from a plant-based diet. Whether you’re working out at the gym or training for a couch-to-5K, a plant-based diet is a powerful tool for improving athletic performance and recovery. Because a plant-based diet is high in carbohydrates, plentiful in protein, low in fat, and rich in vitamins, minerals, and antioxidants it can support or improve your athletic performance.

• Carbohydrates: Carbohydrates are the primary fuel used during high-intensity exercise. Evidence shows that adding carbohydrates to your diet improves endurance and performance. Continue reading “Plant-Based Diet for Athletes: Kale and Grains Bowl”

Read More

Get Fit With Help From Our Summer Sale

Summer sale 19Village Green’s annual Summer Sale is happening now through July 17. Pathway products are currently 30% off, other brands are 25% off (including practitioner brands!), and our hand and body care products are 20% off. This is my favorite time to stock up on sun screen for the months ahead!

It is also a great time get your multivitamins, omega-3s, and any of your natural healthcare needs, including our Pathway sports nutrition line! You do not have to be a professional athlete or a body builder to benefit from sports nutrition supplements. Continue reading “Get Fit With Help From Our Summer Sale”

Read More

6 Reasons Athletes Are Running Toward a Plant-Based Diet

vegan 2aMeat-free athletes – from tennis champion Venus Williams to Formula 1’s Lewis Hamilton to Derrick Morgan of the NFL’s Tennessee Titans – have already proven the performance-boosting power of a plant-based diet. Now, a new review my colleagues and I published in the journal Nutrients examines the science behind the advantages a plant-based diet provides to athletes.

1. Even athletes are at risk for heart disease. In one study, 44% of endurance cyclists and runners had coronary plaques. A plant-based diet keeps athletes’ hearts strong by reversing plaque, bringing down blood pressure and cholesterol, and reducing weight. Continue reading “6 Reasons Athletes Are Running Toward a Plant-Based Diet”

Read More

A Plant-Based Diet for Athletes

bicyclersA plant-based diet provides all of the nutrients your body needs for training and competition.
Because a plant-based diet is high in carbohydrates, low in fat, and rich in vitamins, minerals, and antioxidants, it can support or improve your athletic performance.

The emphasis really is on having a wide variety of nutrient-dense foods throughout the day. Since protein is found in varying amounts in plants, legumes, grains and nuts, it’s pretty easy to get to the recommended amount. Therefore, most athletes don’t need a different diet, they just need more calories. Continue reading “A Plant-Based Diet for Athletes”

Read More

Avoid Nutritional Deficiencies in the Athlete’s Diet

An athlete puts an enormous amount of strain on their body both physically and nutritionally. Eating a variety of foods can help supply the nutrients an athlete requires. Here are some nutrients to be mindful of if you are an athlete:

Calories – Signs of deficiency include weight loss, fatigue, and reduced performance. Increase intake of healthy, nutrient-rich foods and monitor your weight as exercise or training may increase calorie needs by as much as 1,000-1,500 calories a day. Avoid bars containing high-fructose corn syrup, chocolate or candy coatings, marshmallows or other candy-type ingredients, and unpronounceable ingredients.

Water – Signs of deficiency include dehydration, weakness, dryness, loss of performance, and thirst. Make sure that you are taking in lots of water before, during, and after endurance activities. You should aim for about 16 ounces of fluid for every pound lost during exercise.

Carbohydrates – Signs of deficiency include weakness, inability to continue endurance activity, irritability, weight loss. Eating whole grains, vegetables and dried fruits can help meet you carbohydrate needs.

Protein – Signs of deficiency include muscle wasting, fatigue, poor healing, and frequent infections. Good sources of protein include meat, dairy, eggs, beans, legumes, nuts, seeds.

Electrolytes – Signs of deficiency include dizziness, weakness, fatigue, and muscle cramping. Consume mineral-rich foods such as nuts, seeds, leafy greens, bananas; sensible use of sea salt and other seasoning salts. Electrolyte replacement mix or beverage can be very beneficial as well and easily added to water.

Iron – Signs of deficiency include paleness, fatigue, reduced ability to exercise, frequent infections, brittle nails, decreased appetite, irritability, sore tongue or throat, thinning and hair/hair loss. Foods that are good sources of iron include meat, iron-fortified breads and cereals, beans, tofu, dried fruits, spinach and other dark green leafy vegetables. If you aren’t meeting your iron needs you may to take an iron supplement. Consult with your doctor first.

Magnesium – Signs of deficiency include agitation/anxiety, restless leg syndrome, fatigue, insomnia, poor memory, and confusion. Eat leafy greens, whole grains, nuts and seeds, beans, and legumes. Look into a supplement if you aren’t getting enough of these magnesium rich foods.

B vitamins – Signs of deficiency include anemia, fatigue, weakness, constipation, loss of appetite, weight loss, numbness and tingling in the hands and feet, difficulty maintaining balance, depression, confusion, dementia, poor memory, soreness of the mouth or tongue.

Foods high in Bs include whole grains, dairy products, nuts, seeds, leafy green vegetables, beans, and legumes. You may want to consider B-complex supplement daily.

Calcium – Signs of deficiency include bone density loss, and muscle spasm. Green leafy vegetables, almonds, dairy products, tofu, tahini, sardines with bones are all good sources of calcium. Aim for 1,200-1,500 mg per day from food and supplements combined.



Read More

Our Bloggers

  • Paula Gallagher
    Paula Gallagher
    Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
    read more..
  • Margo Gladding
    Margo Gladding
    Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
    read more..
  • Dr. Neal Barnard
    Dr. Neal Barnard
    Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
    read more..
  • Joseph Pizzorno
    Dr. Joseph Pizzorno
    Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
    read more..
  • Debi Silber
    Debi Silber
    Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
    read more..
  • Teri Cochrane
    Teri Cochrane
    Teri is a is a Certified Coach Practitioner with extensive certifications and experience in holistic medicinal practices.
    read more..
  • Dr. Rav Ivker
    Dr. Rav Ivker
    Dr. Rav Ivker is a holistic family physician, health educator, and best-selling author.
    read more..
  • Susan Levin
    Susan Levin
    Susan writes about the connection between plant-based diets and a reduced risk of chronic diseases.
    read more..
  • Rob Brown
    Dr. Rob Brown
    Dr. Brown's blended perspective of healthcare includes a deeply rooted passion for wellness and spiritual exploration.
    read more..
March 2023