- Paperback: 272 pages
- Publisher: Fair Winds Press; Second Edition edition (8 November 2018)
- Language: English
- ISBN-10: 1592338593
- ISBN-13: 978-1592338597
- Product Dimensions: 19.4 x 1.9 x 23.8 cm
- Boxed-product Weight: 567 g
- Average Customer Review: Be the first to review this item
- Amazon Bestsellers Rank: 92,037 in Books (See Top 100 in Books)
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No Meat Athlete, Revised and Expanded: A Plant-Based Nutrition and Training Guide for Every Fitness Level-Beginner to Beyond [Includes More Than 60 Recipes!] Paperback – 2 Feb 2019
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About the Author
Matthew Ruscigno, MPH, RD, holds two degrees in nutrition and is past chair of the Vegetarian Nutrition Dietary Practice Group of the Academy of Nutrition and Dietetics. In addition to his public health work, Matthew has a private practice and works closely with vegan athletes. An athlete himself, he has raced 'The World's Toughest Iron-Distance Triathlon' in Eidfjord, Norway, ultramarathons, and 24-hour mountain bike races. He is a three-time finisher of the Furnace Creek 508, a 500-mile non-stop bike race that National Geographic calls the eighth hardest race in the world. Matthew contributed to the bestseller Appetite for Reduction: 125 Fast and Filling Low-Fat Vegan Recipes by Isa Chandra Moskowitz. Matthew lives in San Diego, California.
Brendan Brazier is the formulator and cofounder of Vega, bestselling author of the Thrive
book series, and editor in chief of Alive magazine. He's also a former professional Ironman triathlete and a two-time Canadian 50km Ultra Marathon Champion. Brendan is regarded as one of the world's leading authorities on plant-based performance nutrition and works with several NHL, NFL, MLB, UFC, and Olympic plant-based athletes.
From the Publisher
How to Use This Book
I’ve divided the book into two sections that can each stand on its own and be read in the order you choose.
Section I: Plant-Based Nutrition for Athletes
We’ll talk about the transition to a plant-based diet, nitty-gritty nutrition information and planning and cooking meals that will get you the nutrients and calories you need.
Section II: Running on Plants
Section II outlines getting started as a runner; we’ll get into advanced training concepts, including a natural, plant-based strategy,and training programs for 5K, 10K, and half marathon distances.
How to Create a Habit That Lasts in Six Steps:
- Pick only One small, positive habit.
- Come up with a plan.
- Do the habit immediately after the trigger for four to six weeks.
- Build in positive feedback.
- Test, adjust, repeat immediately
Yield: 8 Servings
Don’t underestimate this dish as a super nutritious, super easy complement to nearly any meal. Green peas are eaten like vegetables, but are a legume and high in fiber, protein, and phytochemicals. Red cabbage is uniquely high in two phytochemical categories: polyphenols and glucosinolates. I like this dish because these ingredients have a long shelf-life. Add the ingredients to a medium-size pot and bring to a boil.
Reduce heat to low, cover. Cook for about 14 minutes or until the water is gone. Turn off the heat, mix thoroughly, and serve. Store in an airtight container in the refrigerator for up to 1 week.
177 Calories; 3 g Fat (13% calories from fat); 7 g Protein; 33 g Carbohydrate; 4 g Dietary Fiber; 0 mg Cholesterol; 32 mg Sodium.
- 2 cups (346 g) uncooked quinoa, rinsed and drained
- 3 1/2 cups (825 ml) water or broth
- 1 cup (130 g) frozen peas
- 1 cup (90 g) red cabbage, diced
- Salt, to taste
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Most helpful customer reviews on Amazon.com
No Meat Athlete contains two sections, one that covers plant-based nutrition for athletes, the other offering a training strategy. The first discusses problems with our modern diet and describes how vegan diets can surmount these issues. Based on current science, guest writer Leo Babauta outlines strategies for successfully changing habits of behavior, such as adopting a plant-free diet. Frazier offers ten food rules, such as choosing whole foods and drinking smoothies. (I think I follow 0% of these rules.) How to approach a vegan diet and how it relates to vegan athletes’ needs are discussed in detail before turning to cooking techniques.
Sixty recipes in categories such as “Substantial Soups and Salads,” “Main-Event Meals,” and “Sneaky-Healthy Desserts” are optimized for athletes. Frazier provides a personal introduction to each dish which made them more interesting to me. Though many of the recipies look tasty, they seem more complicated and labor intensive than I prefer, though I think I can handle the low-ingredient count S’Nuts and Simple Indian Street Bread. While I know these types of books don't traditionally have photographs, that didn't mean I didn't miss having them.
I was hopeful the second section, Running on Plants, would inspire me. While I am well-intentioned, I’m a couch potato at heart. Frazier provides a number of practical tips to making running a habit and learning to love it. Honestly, these approaches are good for any new runners, vegan or not and make running long races seem attainable. Robert Cheeke, a vegan bodybuilder, contributed a chapter on a 12-week strength training plan. Frazier includes detailed training plans for 5Ks, 10 Ks, half marathons, and marathons. These resources make even me feel like adopting a running program is possible.
While the nutritional information in part I is relevant for athletes of all stripes, the programs outlined in part II are geared toward runners, so the word “athlete” in the title is a bit of an overgeneralization, though No-Meat Runner certainly doesn’t have the same ring! Instead, this book should appeal to active people interested in adopting a plant-based diet, to vegans (and others) interested in how to develop a running practice, or people who fall in both categories. I’m not sure I can overcome my couch potato inertia, but if any book could do it, this is the one!
I was especially pleased to see the author is donating a portion of his royalties to one of the greatest non-profit organizations in the country, The Farm Sanctuary.
The authors have provided a good plan for transitioning to a whole foods, plant based diet along with information on nutrition and healthy vegan recipes. Though some people are able to make sweeping changes overnight, for most, a more gradual change is more realistic for long term changes that last. This same technique is applied to the fitness portion of the book - start small, plan ahead, enjoy it. I love that Matt specifically says not to set a weight loss/gain goal, but to focus on fitness goals.
Some of the information is specific to running (plans for various distances, running form, etc), much the information can be applied to your exercise of choice. There's even a 12-week strength plan. This book would be helpful to anyone embarking on a vegan diet and wanting to begin or continue a fitness regime. This isn't the most in-depth book, but it's a great place to start!
Thank you to Matt Frazier, Matt Ruscigno, Quarto Publishing Group – Fair Winds Press and Netgalley for the opportunity to read and review this informative book. All comments are my own, unbiased opinion.
Frazier offers good advice at the beginning, especially in two forms: start (which might seem obvious, but he explains that a lot of people get too hung up on the plan, but never actually start), and make it a habit. I confess that I became a vegetarian overnight without a plan around 10 years ago. I’m still trying to make that plan and make sure I eat healthily. The other thing he advocates is eating whole foods, which can be easily forgotten in this world of convenient foods. As we have probably learned, convenient foods are not the healthiest.
Most of the recipes are fresh and welcome takes on old favorites. There are the ubiquitous smoothies, which I will never ever make because they are caloric and never filling (my personal bias, which has been stated on this blog more than once). I’m sure someone can argue otherwise. Included in the recipes are several bean and rice recipes, which look enticing, and as Frazier says, they encompass the full range of amino acids.
After the recipes, Frazier has sections on how to become a runner, including instructions on proper running technique, and a guide to strength training as well as a section on how to form and achieve your goals.
For the beginner, I think this is a well-written and thought-out guide to becoming both vegan and athletic, with the focus on running. I think a nice addition would have been a few menu plans as a guide for beginning vegans who are changing their way of eating so that they could visualize what a healthful daily menu would look like. All in all, this is a good resource.
I received an ARC in exchange for an honest review.