Lonely days. Lonely nights. fearful FRANCIS scheduled to die, crying for help all day

fearful FRANCIS scheduled to die, crying for help all day Will a Vegan Diet Affect Your Workout?
The last thing I'd want to do is try to push a vegan client toward a meat-based diet. But I do get questions about how a vegan diet affects athletic performance, so that's the topic of this article.

There may not yet be sufficient long-term research for definitive conclusions, but we can still discuss aspects of the subject.

What About Protein for Vegans?

Women and men who work out need well above RDA levels of protein. RDA levels are 0.8 g per kilogram of body weight per day, so perhaps 46 g for women and 56 g for men, average. Athletes' protein needs are higher, ranging from 1.4 g to 1.8 g per kilogram.

Reputable sources in the nutrition field point out that, because vegan protein is less bioavailable than animal protein, we need more of it - about 20-25% more plant protein than animal protein. We also need to be diligent about obtaining it.

Tossing a few garbanzos on your salad will not be enough. It may take several cupsful. The same is true for tofu: a small part of a tofu "cake" won't be enough; you probably need the whole thing.

Because plant protein often contains fairly high levels of carbs, it may be quite filling and make it difficult to get enough protein at a given meal. Instead, spread the protein "dosage" throughout the day.

What About Specific Nutrients in Vegan Diets?

Vegan sources of iron include lentils, soy, quinoa, brown rice, oatmeal, nuts, seeds, swiss chard, collard greens. But plant iron is less bioavailable than animal sources. Combining them with fermented vegetables, such as sauerkraut, will help to increase iron absorption due to the lactic acid.

Vitamin D is an important nutrient for the absorption of calcium, for building and maintaining strong bones, and for general health. Recent discoveries suggest sunlight exposure doesn't produce adequate vitamin D, so other sources are necessary. Try fortified nondairy milks and fortified orange juice.

B12 is typically found in meat only. B12 is important for endurance athletes because it affects red blood cell production.

Again, the solution probably lies in supplements and B12-fortified foods, such as cereals, nondairy milks, soy "meat" alternatives, nutritional yeast.

What About Hormones and Appetite?

By some reports, vegans tend to get hungry soon after eating.

Also, my clinical experience has shown that vegans can get strong cravings for carbs in general, and extremely intense ones for sugar in particular.

Both of these phenomena may have to do with CCK (cholecystokinin), the primary satiety hormone in the body.

CCK is triggered when protein enters the small intestine. It makes us feel we've had enough food and don't need more. It also turns off the desire for carbs, including sugar.

In a comparison study, casein from milk and pea protein offered the highest satiety. But if the vegan diet provides less protein generally and little or no pea protein, CCK levels may be lower.

As a result, the desire for carbs - including sugar cravings - may become quite high.

And What About Brain Chemistry?

When I was a training coach, and the nutritionist, for a performance athletic program, I made an interesting observation about vegans and indoor rowing.

Vegan rowers had difficulty focusing on the training. It was particularly noticeable on the rowing machines; it's quite easy to see when participants lose focus.

I estimated the duration of focus as 30 seconds (really), and even timed it during a couple of trainings to check my observation. Another coach in the program told me one day about a participant in his group who could focus only - I knew he would say exactly this - "for about 30 seconds." That participant was vegan.

My point is: Whatever you say about athletes and vegan diets, protein, and so on, it's important to take into account not only "body protein", but "brain protein," as well. Lack of focus is often due to the lack of specific brain chemicals - dopamine and norepinephrine - that derive from protein. Most analyses of protein for vegans are concerned with body protein only.

For what it's worth, I convinced one of the vegans in the training program to add animal protein to his diet in a form that would work for him. He was willing to have fish - and the focus problem reversed almost immediately.

Focus is essential during endurance athletic efforts and more, making protein essential, too.

In general, however, I don't try to convince vegans to eat animal products. Instead, I encourage use of vegan protein powders - vegetable protein, hemp protein, brown rice protein, for example. This is an exception to my general rule that food should come from whole food sources. I don't believe kale can supply sufficient brain protein, and protein is very important; hence the powder recommendation.

My conclusion here is that plant-based diets do have a more beneficial impact on the planet, yet a full vegan diet might not always be best for endurance athletes - including triathletes.

Lonely days. Lonely nights. Where is his joy? Who will bring light back into his life?

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Avoid The Unnecessary Expenses Of A Vegan Diet
A lot of people drawback from the idea of a vegan diet because of the "unknown" expenses that may come with the practice. Vegans cannot easily choose to eat anything and becoming a "picky eater" may really become the reason to spend more on your food budget especially if you will not be able to avoid the unnecessary expenses of a vegan diet.

Is vegetarian living really expensive? Well for some people, embracing a vegan diet will be synonymous to the idea of spending more for better food options but this will not be the case especially if you will just know the ways to avoid the most common reasons why you may be spending more for vegan meat substitutes.

Here are some of the tips that will prevent unwanted expenses while sticking to a vegan diet:

• Stay away from mock meats. People who are just starting to follow a vegan diet may crave for the usual meat treats that they enjoy such as burgers, hotdogs, and barbecue and this will not be a problem since there are mock meats that can offer you the satiety that you want from what you are eating. However, these products also come at a higher price and you will surely be spending more than your desired budget if you will give in to these tempting treats. It will be okay if you will only try these mock meat products once in a while but making it a part of your daily vegan diet will surely hurt your pocket!

• Avoid fast food. Nowadays you can easily find vegetarian meals from the usual fast foods that are located in your area and though the idea may seem great, this often results to spending more than what you want. In fast foods, vegetarian dishes are special "items" on their menu and you can expect to see that these are priced higher than their usual offerings.

• Know more options other than organic. Of course organic products offer great benefits but you should also be aware of the added price that comes with the produce. Remember that vegan living doesn't always mean organic so if you see vegan options that are cheap but not organic, you should know that you are not violating any vegan conditions.

Definitely, the idea of going vegan doesn't have to deal with lots of expenses because if you will just know the ways to control the cost, there will be no reason to spend more on vegetarian meats. Sprouting seeds, tofu, textured soy, and tempeh are just some of the options to spend less and for sure, as you learn to come up with your own vegan recipes you will find it easier to stick to a healthy diet without its unwanted costs!

Healthy eating need not be expensive even if you will choose to follow a vegetarian lifestyle and explore the variations that sprouting seeds, textured soy, organic soybeans, and other vegan meats can offer. Click on the links to know the best ways to spend less while on a vegan diet.

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