5. Essential Fats
Combined with proper endurance training, a diet with an adequate supply of EFAs can help improve running and endurance. Our bodies can store only a small amount of muscle carbohydrate. Once the body has burned all of its carbohydrate stores, it has to be refueled—as often as every 30 minutes during a long race or workout. This fuel shift and endurance is facilitated by dietary EFAs.
6. Iron
Iron helps maintain the health of red blood cells so that the body can deliver oxygen-rich blood to the hardworking extremities—maximizing efficacy and therefore athletic performance.
7. Phytonutrients
Phytonutrients are plant compounds that offer health benefits independent of their nutritional value. They are not essential for life, but they can help improve vitality and quality of life. For example, a phytonutrient found in tomatoes improves blood vessel elasticity and thereby enhances blood flow through the heart. This enhances athletic performance.
8. Raw Food
Before the body can make use of cooked food, it must produce enzymes to aid in the digestion process. That takes work, which of course is an energy draw and therefore creates a nominal amount of stress. In addition, foods with sugar and fat cooked at a high temperature can provoke an immune response that causes inflammation.
Vegan-Friendly Nutrition Tips
In place of isolates and acid-forming animal foods, there are a host of plant-based options that will ensure inflammation be kept to a minimum after exercise. Post workout, excellent plant-based protein sources include: hemp, pea, and rice protein. And while protein is a crucial component for muscle repair and building, so too are essential fatty acids (omega-3 and omega-6), vitamins, minerals, enzymes, probiotics, antioxidants and a host of other nutritional components that can be found in a variety of plant-based whole foods.
This being the case, my post workout smoothies will deliver greater results if it contains these components, not merely protein. Additionally, chlorella–a form of freshwater algae–is an excellent addition to the post-workout smoothie. Due to its exceptionally high chlorophyll content, it's among the most alkaline-forming foods available.
What other tips can athletes use to pump up their energy level, while upping the intensity of their workouts?
Whether vegan or not, I recommend taking a holistic approach to increasing energy for workouts. Nutrition, sleep, and stress reduction all play a role in increasing energy and improving athletic performance. Eating nutrient-dense, whole foods will improve sleep quality and reduce cortisol levels (stress) which will give you more energy.
For athletes looking to increase energy and speed recovery, there are a few great food sources to choose from. Known as an adaptogen, maca curtails the effects of stress by aiding the regeneration of the adrenal glands. It helps lower cortisol levels, which will improve sleep quality. Better quality sleep directly translates into more waking energy.
For a pre-workout kick, I use yerba mate. It does contain caffeine but is one of the healthiest forms. It is also included in my pre-workout drink, Vega Sport Performance Optimizer.
Eat right and perform better. Find a nutrition plan for you.