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OrganicAthlete Guide to Sports Nutrition

OrganicAthlete Guide to Sports Nutrition

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Published by OrganicAthlete
A vegan's guide to healthy sports nutrition
A vegan's guide to healthy sports nutrition

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Published by: OrganicAthlete on Mar 25, 2011
Copyright:Attribution Non-commercial

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04/02/2013

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About OrganicAthlete
Mission and Vision
Founded in 2003, OrganicAthlete unites people in a global effort tocreate a better world through sport.Our mission is to promote health andecological stewardship amongathletes of all ages and abilities bysharing information, buildingcommunity and inspiring throughathletic example.
Value Statement
The core values that guideOrganicAthlete combine the foundingprecepts of organic agriculture withan Olympic spirit. The organicmovement was founded to preserve ecological integrity, establishequitable food systems, and grow wholesome, nutritious food. Thefundamental aims of the Olympic spirit are to find the joy in effort, theeducational value of a good example, and respect for universal ethicalprinciples.The members of OrganicAthlete strive through word and deed to beliving examples of the organic and Olympic ideals through:
Compassion: We exercise with hearts of compassion and a deepreverence for all life.
Truth: We endure through doubts and fears, aiming always fortruth and integrity.
Cooperation: We work cooperatively, giving selflessly to whatneeds to be done.
Leadership: We lead by honest example guided by social andecological responsibility.Visit us online at:
www.organicathlete.org
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 Table of Contents
Introduction ...........................................................4Vegan Athletes Succeed .......................................5Why Eat a Plant-Based Diet .................................6Eat Plants for Performance ...................................8Carbohydrates ......................................................10Fat .........................................................................12Protein ...................................................................13Fiber ......................................................................16Vitamins and Minerals ...........................................16Electrolytes ...........................................................17Building Strength and Muscle ...............................18Fueling for Endurance ...........................................19Supplements .........................................................20Guidelines for Healthy Nutrition ............................22Meal Plans ............................................................23Recipes .................................................................27Saving Our Environment .......................................28The Ethical Athlete ................................................29Choose Organically Grown ..................................30Transition Zone ...................................................32Controversies/Myths ............................................33Resouces .............................................................34A Healthy Future Is In Your Hands .....................35
Acknowledgements and Credits
This booklet was created by the OrganicAthlete education council:Bradley Saul, Dr. Doug Graham, Lennie Mowris, Brian Bauer, JustinLucke, Matt Ruscigno, and Wes McGaughey. This booklet is dedicatedto all the OrganicAthlete members who daily make a positive differencein the world.Copyright 2006 OrganicAthlete
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