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No Meat Athlete, Revised and Expanded : A Plant-Based Nutrition and Training Guide for Every Fitness Level PDF

275 Pages·2018·7.963 MB·English
by  FrazierMatt
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NO MEAT ATHLETE 306711 - No Meat Athlete_001-272.indd 1 2/8/18 10:52 pm Title: 306711 - No Meat Athlete Page:1 “ No Meat Athlete will not only power your “ In this fantastic book, Matt clearly lays out a strength and endurance, it will give you an extra simple but powerful plan for changing your edge in every aspect of your life.” eating habits. In small steps, you can create a —Neal Barnard, M.D., healthier, stronger, more compassionate diet author of Power Foods for the Brain that will fuel the best version of you.” —Leo Babauta, “ As a runner who began competing in the days simplicity blogger at zenhabits.net of the traditional steak training meal, I welcome this book’s enlightening confirmation of my own “ Matt Frazier takes all the guesswork out of experience: Athletes who pass on the meat can maximizing your health the plant-based way with perform at the highest level and still enjoy their his bulletproof primer No Meat Athlete. Whether meals to the max.” you are an elite marathoner or a weekend warrior, —Ed Ayres, this clear, concise, and no-nonsense book is your founder, Running Times magazine, one-stop roadmap to creating and maintaining and author of The Longest Race: a sustainable plant-based lifestyle. All hail the A Lifelong Runner, an Iconic Ultramarathon, running carrot!” and the Case for Human Endurance —Rich Roll, plant-based ultra-distance athlete and “ Matt Frazier is a rising star in the world of vegan author of Finding Ultra: Rejecting Middle Age, Becoming One of the athletes. Covering the mechanics of diet and World’s Fittest Men, and Discovering Myself training as well as the transformative nature of a whole-foods, plant-based diet, he demonstrates that a body running on plants is probably the “ . . . an inspiring and empowering book for one ahead of you at the finish line!” people interested in being healthy, happy, and —Colleen Patrick-Goudreau, active. I highly recommend this accessible, life- author of The Vegan Table changing book.” and The Joy of Vegan Baking —Gene Baur, founder, Farm Sanctuary “ Anyone can become a no meat athlete, and Matt Frazier provides the roadmap to wellness “ If you’ve been waiting for the inspiration to turn and performance no matter where the journey your life around (by changing what you eat), takes you.” here it is. It might not make the industrial food —Scott Jurek, complex happy, but you’ll be glad you did.” world-renowned ultramarathon champion —Seth Godin, and author of Eat and Run author of The Icarus Deception 306711 - No Meat Athlete_001-272.indd 2 2/8/18 10:52 pm Title: 306711 - No Meat Athlete Page:2 “ Well-organized, very accessible, and a joy to “ This book is a fantastic, no-fuss, no-judgment read. This book gives you the real how and why approach to plant-based eating and fitness. of healthy living with real-life applications, actual Whether you’re curious, brand-new to this, or training plans, and easy recipes—Frazier nailed it just keeping the blade sharp—get educated, get with this book.” fed, get fit—read this book.” —Sid Garza-Hillman, —Osher Günsberg, author of Approaching the Natural: TV host, Australian Idol A Health Manifesto “ . . . filled with practical advice, solid nutrition “ . . . an excellent resource for the new or information, running tips, training plans, and experienced athlete. If you are looking for an recipes to fuel athletes of all abilities . . . a outstanding guide to improving your health and comprehensive guide to what you need to be fitness, No Meat Athlete is the book for you.” healthy and fit while eating a whole-foods, —Robert Cheeke, plant-based diet.” author of Vegan Bodybuilding & Fitness: —Reed Mangels, Ph.D., R.D., The Complete Guide to Building coauthor of Simply Vegan and Your Body on a Plant-Based Diet The Dietitian’s Guide to Vegetarian Diets “ Considering No Meat Athlete is about eating “ If you were not feeling inspired or empowered a plant-based diet and running distances most before reading this book, you certainly will after. people don’t even like to drive, Matt Frazier No Meat Athlete is the plant-based fuel that will presents the tools and information he shares in a keep you running strong!” way that is downright approachable, leaving his —Terry Walters, readers energized with a sense of possibility.” author of Clean Food and Clean Start —Brendan Brazier, ultramarathon runner and author of Thrive “ Inspiring, encouraging, and packed with practical information, this is a book that will help anyone at any fitness level learn to eat and train for optimal plant-powered health.” —Virginia Messina, M.P.H., R.D., author of Vegan for Life and Vegan for Her 306711 - No Meat Athlete_001-272.indd 3 2/8/18 10:52 pm Title: 306711 - No Meat Athlete Page:3 NO MEAT ATHLETE A PLANT-BASED NUTRITION AND TRAINING GUIDE FOR ATHLETES AT ANY LEVEL MATT FRAZIER Ultramarathoner and Founder of NoMeatAthlete.com with Matthew Ruscigno, M.P.H., R.D. Foreword by best-selling author Brendan Brazier 306711 - No Meat Athlete_001-272.indd 4 2/8/18 10:52 pm Title: 306711 - No Meat Athlete Page:4 NO MEAT ATHLETE A PLANT-BASED NUTRITION AND TRAINING GUIDE FOR ATHLETES AT ANY LEVEL Includes More Than - 60 - Recipes! MATT FRAZIER Ultramarathoner and Founder of NoMeatAthlete.com with Matthew Ruscigno, M.P.H., R.D. Foreword by best-selling author Brendan Brazier 306711 - No Meat Athlete_001-272.indd 5 2/8/18 10:52 pm Title: 306711 - No Meat Athlete Page:5 Brimming with creative inspiration, how-to projects, and useful information to enrich your everyday life, Quarto Knows is a favorite destination for those pursuing their interests and passions. Visit our site and dig deeper with our books into your area of interest: Quarto Creates, Quarto Cooks, Quarto Homes, Quarto Lives, Quarto Drives, Quarto Explores, Quarto Gifts, or Quarto Kids. © 2013, 2018 Quarto Publishing Group USA Inc. Text © 2013, 2018 Matt Frazier Chapter 3 and recipes on pages 102, 104, and 158 © 2013 Matthew Ruscigno, M.P.H., R.D. First Published in 2018 by Fair Winds Press, an imprint of The Quarto Group, 100 Cummings Center, Suite 265-D, Beverly, MA 01915, USA. T (978) 282-9590 F (978) 283-2742 QuartoKnows.com All rights reserved. No part of this book may be reproduced in any form without written permission of the copyright owners. All images in this book have been reproduced with the knowledge and prior consent of the artists concerned, and no responsibility is accepted by producer, publisher, or printer for any infringement of copyright or otherwise, arising from the contents of this publication. Every effort has been made to ensure that credits accurately comply with information supplied. We apologize for any inaccuracies that may have occurred and will resolve inaccurate or missing information in a subsequent reprinting of the book. Fair Winds Press titles are also available at discount for retail, wholesale, promotional, and bulk purchase. For details, contact the Special Sales Manager by email at [email protected] or by mail at The Quarto Group, Attn: Special Sales Manager, 401 Second Avenue North, Suite 310, Minneapolis, MN 55401, USA. 22 21 20 19 18 1 2 3 4 5 ISBN: 978-1-59233-859-7 Digital edition published in 2018 Originally found under the following Library of Congress Cataloging-in-Publication Data Frazier, Matt. No meat athlete: run on plants and discover your fittest, fastest, happiest self / Matt Frazier with Matthew Ruscigno. pages cm Includes bibliographical references and index. ISBN 978-1-59233-578-7 (paperback) 1. Runners (Sports)--Nutrition. 2. Athletes--Nutrition. 3. Physical fitness--Nutritional aspects. 4. Vegan cooking. 5. Veganism--Health aspects. 6. Running. I. Ruscigno, Matthew. II. Title. TX361.R86F72 2013 641.5’636--dc23 2013024585 Cover Image: Shutterstock Book Layout and design: Elizabeth Van Itallie Printed in China The information in this book is for educational purposes only. It is not intended to replace the advice of a physician or medical practitioner. Please see your health-care provider before beginning any new health program 306711 - No Meat Athlete_001-272.indd 6 2/8/18 10:52 pm Title: 306711 - No Meat Athlete Page:6 To Erin: Your unwavering support through every change of course (just when things were starting to feel comfortable!) means the world to me. Ten percent of author royalties from this book are donated to animal sanctuar- ies, including Farm Sanctuary, www.farmsanctuary.org. Thank you for your support in helping to end the mistreatment of animals. 306711 - No Meat Athlete_001-272.indd 7 2/8/18 10:52 pm Title: 306711 - No Meat Athlete Page:7 CONTENTS Foreword by Brendan Brazier . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10 Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12 How I qualified for the Boston Marathon six months after becoming a vegetarian, how adopting a plant-based diet might just make you a better athlete, and how to use this book SECTION I: PLANT-BASED NUTRITION FOR ATHLETES Chapter 1: Food and Nutrition Philosophy (When Did Eating Become so Complicated?) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22 What’s wrong with our modern attitude toward food and what we can do to fix it Chapter 2: Getting Started: Creating a Healthy, Plant-Based Eating Habit . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .38 How to use the tools of habit change to make a healthy diet last; a simple approach to eating right without counting calories or following complicated rules Chapter 3: Plant-Based Nutrition for Sports: An In-Depth Guide . . . . . . . . . . .64 Guidelines for getting everything you need to fuel your active lifestyle Chapter 4: In the Kitchen: Basic Cooking Skills to Save You Time, Energy, and Embarrassment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .93 Healthy, plant-based eating starts with getting into the kitchen; a quick-start guide to cooking fast, delicious meals 8 NO MEAT ATHLETE 306711 - No Meat Athlete_001-272.indd 8 2/8/18 10:52 pm Title: 306711 - No Meat Athlete Page:8

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