Vegan and vegetarian diets can fuel your energy and improve your workout, the latest science shows. Here’s why, plus some fresh and satisfying ideas.
TEXT MARNIE SOMAN SCHWARTZ PHOTOS TED CAVANAUGH FOOD STYLING JAMIE KIMM PROP STYLING EMILY MULLIN/HELLO ARTISTS
More and more fit women are choosing vegan and vegetarian eating plans, driving their workouts with veggies, fruit, beans, nuts, and seeds. And it works. “Vegan and athlete don’t seem like they should go together, but a lot of people are surprised to find that plant-based eating improves their performance,” says Matt Frazier, a coauthor of The No Meat Athlete Cookbook.
In a study at Arizona state University, vegetarian and vegan endurance athletes had better cardiovascular fitness than – and were just as strong as – meat-eating athletes, perhaps in part because these diets are typically higher in healthy carbs, says study author and dietitian heidi lynch. Vegan and vegetarian runners also eat better overall, other research shows.
“When you train hard, you burn more energy and put stress on your body,” says dietitian and certified running coach Claire shorenstein.
“You need to eat more as a result, including a variety of plant-based foods that are nutrient-dense and high in antioxidants, like fruits, veggies, nuts, and seeds. They help counteract the stress and reduce the risk of injury.”
As for protein, most vegans get plenty, as long as they eat a wide variety of whole foods, Claire says. Tofu and tempeh are great sources, as are whole grains, legumes, nuts, and seeds.
When going meat-free, be sure to get plenty of iron from foods like lentils and dark leafy greens, and pair them with vitamin C–rich choices such as bell peppers to maximise absorption.
You may also want to supplement with B12 (which is mainly found in animal products and fortified foods; ask your doctor to check your levels), and you’ll need to keep tabs on your calcium intake too (broccoli, leafy greens, and fortified plant milks are all sources). “But as long as you eat enough and your diet is balanced and varied and consists of mostly whole foods, you probably have your bases covered,” Claire says.
"To fire up for tomorrow morning’s cardio"
LOADED SPAGHETTI SQUASH
From The no Meat Athlete Cookbook by Matt Frazier and Stepfanie Romine
TOTAL TIME: 55 MINUTES
> cashew cream (optional)
1. Preheat the oven to 200 deg C. line a baking sheet with parchment.
2. Slice the squash in half, scoop out the seeds, and sprinkle the insides liberally with salt, pepper, and dried herbs. Place on baking sheet, cut side down, and bake about 30 minutes or until the squash is fork-tender and cooked through.
3. In a medium bowl, stir together the red peppers, spinach, artichokes, olives, chickpeas, and sun-dried tomatoes.
4. Spread half the marinara sauce inside the squash halves, then divide the vegetable mixture between the halves. Top with remaining marinara and bake for 15 minutes.
5. Garnish with basil and serve with cashew cream if desired.
"For on-the-go energy"
From The no Meat Athlete Cookbook by Matt Frazier and Stepfanie Romine
TOTAL TIME: 45 MINUTES
> Salt (optional)
1. Bring the water to a boil in a large saucepan, then reduce heat to medium-low and stir in the rice. Cook, stirring often, until soft, sticky, and tender, 15 to 20 minutes.
2. Transfer the cooked rice to a large bowl. Working quickly, add the sugar, lemon juice, and vanilla. stir thoroughly to combine and let cool slightly.
3. Spread out a sushi mat or a silicone liner. Cover with plastic wrap and spread 1 cup rice on top. With wet hands, press the rice into a uniform ½-inch-thick layer. Place a row of strawberries, end to end, about 1 inch from the bottom edge. Sprinkle with 1 teaspoon chia seeds. starting with the edge closest to you, roll the rice tightly into a cylinder, using the plastic wrap and mat to assist, pulling plastic and mat away from the rice as you roll. Repeat with the remaining ingredients.
4. Sprinkle the outside of the rolls with salt to taste if desired. let sit for 5 minutes, then slice each roll into 8 to 10 pieces using a very sharp knife. Refrigerate for up to 2 days wrapped in parchment and plastic wrap, or freeze individual pieces for up to 3 months.
HOME-COOK ADVANTAGE
"For a pos tworkout meal"
From one Part Plant by Jessica Murnane
TOTAL TIME: 30 MINUTES
> toppings like shredded greens, avocado, hot sauce, salsa, and pickled radishes
1. In a medium bowl, whisk together the masa harina and salt. slowly stir in the warm water until combined, then stir in corn, using hands if needed. Cover dough and set aside for 10 minutes.
2. In a food processor, pulse together the beans, lime juice, and a pinch of salt until almost smooth. Taste and add more salt or lime juice if needed.
3. Divide the dough into eight equal pieces, then roll them into balls. one by one, place each ball between two pieces of parchment or plastic wrap and use the palm of your hand to gently flatten it into a 0.6cm-thick cake.
4. Heat a pan over medium-high heat and add oil to coat. When the pan is hot, add the cakes in batches and cover with a lid. Carefully flip the cakes after about 3 minutes. Replace the lid and cook the other side, about 3 minutes more.
5. When corn cakes are done, transfer to a platter. Add a slather of black bean spread and your toppings and serve.
"To reboot after a class"
From one Part Plant by Jessica Murnane
SERVES: 12
ACTIVE TIME: 10 MINUTES
TOTAL TIME: 20 MINUTES
> 1 cup raw shelled pistachios, plus more roughly chopped for topping (optional)
> 1 cup rolled oats
> ½ tsp sea salt
> ¼ cup pure maple syrup
> 2 tbsp olive oil
> ⅓ cup unsweetened coconut flakes
> raw honey (optional; omit if vegan)
1. Preheat the oven to 180 deg C. line a 23cm square pan with parchment.
2. In a food processor with the s blade attached, process the pistachios, oats, and salt for about 30 seconds, until they start to form a meal. While the motor is still running, drizzle in the maple syrup and olive oil until the meal begins to come together into a crumbly, almost-wet dough.
3. Press the dough evenly into the pan and cover with coconut flakes and chopped pistachios if using. Bake 10 to 12 minutes, until the coconut is golden brown and the dough is cooked through. set aside to cool.
4. Carefully lift the cooled dough out of the pan by holding two sides of the parchment. Cut into squares. drizzle with honey if desired.
