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好的,女士们,注意听!如果您是一位运动员,一位健身房常客,或者仅仅是一位真正的瑜伽爱好者,有可能您需要一点额外的增加去支持您积极的生活方式和运动的身体,对吗?任何人都知道全面营养的重要性而认真对待自己的健康。您可以负重跑10英里或做瑜伽直到您的关节变得像皮筋一样灵活,但没有适宜的营养,您只能这样。

关于运动性能和营养的谬见

我们曾经说,去皮的鸡胸肉、糙米、西兰花或蛋清和脱脂酸奶是“干净”的运动食品,可以支撑瘦弱的身体。许多运动员和节食者仍然吃着金枪鱼罐头和生菜芹菜,他们认为这些食物是最好的选择。嗯,那不是完全错误的。糙米、花椰菜、芹菜和莴苣对您的身体都有益,甚至是最好的。但是,其它食物呢?没有那么多。

第 1 段(可获 2.1 积分)

Why Plant-Based Nutrition Improves Health and Performance

Animal-based foods contain very inflammatory sources of fats and proteins. When you think about it, at the heart of our food lies what we end up becoming. Food is just language to our bodies’ cells. Cells are pathways of communication that control everything from our metabolism to our brain function. They do it all. What are we telling them to become?

Athletes or active individuals need high-quality sources of nutrition, not inflammatory-promoting foods or foods with cholesterol, toxins, and contaminants from animals. Because these foods are so highly processed, we can never really be sure what happens behind the scenes of their production, no matter what marketing hypes may tell us or what sports performance magazines may promote. Ignore the advertisements for whey protein and Greek yogurt and go plant-based for performance instead. These foods provide raw, living nutrients your cells easily recognize and can process into energy, along with care for your muscles, heart, and overall body.

第 2 段(可获 2.06 积分)

The Plant-Power Female Athlete’s Needs

Women need specific amounts of carbs, fats, and protein to thrive, nutritionally speaking. These macro-nutrients should come from clean, plant-based foods and should be eaten at each meal. This balance will provide the body with fuel for performance and speed up recovery, muscle growth, and repair. It will also prevent any nutritional shortages that can hinder performance.

Ladies, don’t diet. Reducing calories to lower levels than your body needs won’t only shortchange your active lifestyle but also your long-term health. Let’s ditch the dieting and wasting your money on pricey yogurts and whey-based protein shakes. If you’re looking to include more plant-based meals in your diet, we highly recommend downloading the Food Monster App, a food app available for both Android and iPhone where you can search by ingredient and develop your own meal plan.

第 3 段(可获 1.81 积分)

对女性素食主义者运动员,遵循这一令人满意的健康全餐计划,而不是:

女性素食运动员的餐盘:

三大营养素的比例选择:(根据你的喜好选择营养)

  • (A) 30% 蛋白质,50% 碳水化合物,以及 20% 脂肪
  • (B) 40% 蛋白质,50% 碳水化合物,以及 10% 脂肪,或
  • (C) 40% 蛋白质,40% 碳水化合物,以及 20% 脂肪

不断上升的:

柠檬汁水(减少早上炎症和增加你的能量)或 绿色的果汁,由甘蓝、柠檬、生姜、青苹果、黄瓜制作(也能减少炎症和提供维生素和矿物质)

第 4 段(可获 1.1 积分)

Breakfast Choices (pre or post-workout):

Breakfast Bowl With Oats, Pistachios, Grapefruit, and a Sweet Tahini Drizzle

  • bowl of steel cut or rolled oats (1/3-1/2 cup) mixed with 1/2-1 cup of unsweetened non-dairy milk and water, with 1/2  sliced banana or 1/2 a sliced apple, 1-2 tbsp. chia seeds and/or  1 tbsp. ground flax seeds, berries of choice, and stevia if needed
  • green smoothie with spinach or kale, acai berry puree, cranberries, blueberries and/or banana, a whole foods vegan protein powder, unsweetened non-dairy milk, and coconut yogurt or raw almond butter
  • Chia pudding topped with fruit of choice and sliced almonds
  • Steamed quinoa with 1/4 avocado sliced, 3 ounces grilled or sautéed savory tofu or tempeh, kale, and matchstick carrots
  • Quinoa or wild rice cooked with unsweetened non-dairy milk, berries, and ground flax; add some almonds for more protein and fats if desired
  • A baked sweet potato with salsa, kale, and tahini; one cup of plain soy yogurt with chia seeds on the side for protein
  • Tahini spread over sprouted grain cinnamon raisin bread with an apple or orange on the side
  • Coffee or chai, green, or herbal tea (nix the sugar and use stevia and non-dairy milk instead of cream)
第 5 段(可获 2.5 积分)

Morning Snack Ideas (if needed)

Seeds-Goji-Berry-Granola-1200x800

  • 15-20 raw almonds with celery, red bell peppers, and raw carrots
  • An orange or apple with 1/4 cup raw cashews
  • 1/3 cup raw superfood trail mix made with raw almonds, coconut flakes, mulberries or goji berries, Brazil nuts, and walnuts
  • A soy, coconut, or almond milk-based yogurt (choose unsweetened) with some flax and berries
  • green juice

Lunch Ideas:Chickpea Salad Deluxe

  • 1 large salad with romaine, shredded kale, matchstick carrots, 2-3 tbsp. hummus, sliced red bell peppers, roasted sweet potato or roasted squash cubes, 1/4 cup each of edamame, lentils or black beans, 1/4 cup cubed avocado and a lemon/mustard/tahini based dressing
  • 1 large salad with kale, romaine, arugula, or spring greens with cucumber, raw olives or avocado (1/4 cup), carrots, peppers, celery, chickpeas, sunflower or pumpkin seeds, dried raisins or strawberries, and a vinaigrette dressing
  • Seared tofu with roasted butternut squash, steamed kale or spinach, and fresh sliced tomatoes
  • Chickpea Salad Sandwich Deluxe with an orange or apple on the side
  • a sandwich made from sprouted grain bread, raw almond butter, fresh sliced strawberries or bananas, and a container of soy yogurt (unsweetened) on the side with cinnamon and chia or flax seeds
  • A bowl of oatmeal or steamed quinoa (see breakfast recipe suggestions)
  • bowl of vegan chili topped with avocado slices
  • A simple bowl of lentils, brown rice, sweet potatoes, and kale
  • A simple bowl of brown or wild rice, broccoli, butternut squash, and tempeh
  • black bean wrap with tomatoes, corn, avocado and other veggies of choice
  • Water to drink ( hydration is key for athletes)
第 6 段(可获 3.36 积分)

Afternoon Snack Ideas (if necessary, especially if workouts are in the afternoon):

Sweet-Cherry-Almond-Smoothie-924x800

  • 1 orange with raw trail mix or raw nuts and seeds
  • 1 green apple with 2 tablespoons raw almond butter
  • Green juice
  • A bowl of berries with some soy yogurt or coconut yogurt (unsweetened)
  • post-workout smoothie
  • A banana with a tablespoon or two of raw cashew butter
  • Vegan protein pancakes
  • Protein pudding made with a vegan protein powder, coconut flour, stevia, vanilla extract, and fresh blueberries (stir with almond milk into a pudding)
  • Raw energy bites
  • Raw fruit and nut bars like these Peanut Butter Chocolate Chip ‘Lara’ Bars
  • Celery, red bell pepper slices, raw carrots, and raw cukes (good for mid-day munchies, not as post-workout fuel)
  • Water, water, water (and herbal tea or green tea if needed)
第 7 段(可获 1.64 积分)

Dinner Ideas (emphasize protein at dinner for overnight recovery):

spicy bean chili wth roast potatoes

Any of the lunch ideas above or :

  • Tempeh with sauteed carrots, spinach, and mushrooms
  • A Buddha bowl made with black rice or teff, sesame seeds, avocado slices, broccoli, cauliflower, roasted butternut or zucchini squash, lemon juice to sweeten, black pepper and spices, edamame or chickpeas
  • Breakfast for dinner such as soaked oats with chia seeds, coconut yogurt, and a scoop of vegan vanilla protein powder added, berries or pumpkin added, and cinnamon and stevia to sweeten
  • Stuffed wrap with quinoa, carrots, 1/4 an avocado, chickpeas, and tofu if desired (add tahini for more fat and protein if you want.)
  • Quinoa with black beans, salsa, sweet potatoes, and kale or spinach
  • Vegan chili or a bean-based stew
  • Marinated kale salad made with kale, lemon juice, mashed avocado, seasonings of choice, cubed sweet potatoes, and either tofu, tempeh,edamame, lentils, black beans, chickpeas, or quinoa for protein
  • Water, tea, or decaf coffee to drink
第 8 段(可获 2.03 积分)

Nighttime Snacks (only if hungry, at least two hours before bed)

Sunflower-Seed-Butter-Oatmeal-Cookies-823x800

  • berries with non-dairy yogurt
  • chia pudding made with chia, non-dairy milk, stevia, cinnamon, and coconut flour  to thicken
  • a square of 80% or higher cacao content dark chocolate with an orange
  • an apple with raw almond butter
  • pumpkin protein yogurt made with vanilla vegan protein powder, canned pumpkin, stevia, pumpkin pie spice, and non-dairy milk
  • 1/3 cup homemade vegan granola with unsweetened non-dairy milk to eat like a cereal
  • healthy oatmeal cookies (2)
  • glass of water before bed or a small glass of non-dairy unsweetened milk for extra calcium
第 9 段(可获 1.26 积分)

The Last Little Dish for Plant-Based Ladies:

SampleMealPlansForTheFemaleVeganAthlete

As you can see, female vegan athletes get to eat a variety of healthy, plant-based dishes of their choosing all day long- not suffer in silence through dieting or deprivation of energizing carbs or fats. Be sure to include all three fats, carbs, and protein at each of your meals and find what ratio of carbs to fats to proteins work for you.

Here’s how to tell if you’re getting enough protein, why healthy fats are important for athletes, and what carbs will serve you best.

If you’re a female vegan athlete, feel free to share what you eat each day for optimal energy, performance, and recovery!

第 10 段(可获 1.46 积分)

BONUS Recommendation: Download the Food Monster App

baked samosa flautas

If you enjoy articles and recipes like these and want more, we highly recommend downloading the Food Monster App. For those that don’t have it, it’s a brilliant food app available for bothAndroid and iPhone. It’s a great resource for anyone looking to cut out or reduce allergens like meat, dairy, soy, gluten, eggs, grains, and more find awesome recipes, cooking tips, articles, product recommendations and how-tos. The app shows you how having diet/health/food preferences can be full of delicious abundance rather than restrictions.

第 11 段(可获 1.2 积分)

The Food Monster app has over 8k recipes and 500 are free. To access the rest, you have to pay a subscription fee but it’s totally worth it because not only do you get instant access to 8k+ recipes, you get 10 NEW recipes every day! You can also make meal plans, add bookmarks, read feature stories, and browse recipes across hundreds of categories like diet, cuisine, meal type, occasion, ingredient, popular, seasonal, and so much more!

第 12 段(可获 0.98 积分)

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