Nutrition for marathon training, fitness and health. By Michael Rivers.
Breakfast: 30g organic raw oats, 1 tablespoon sesame seeds, 1 tablespoon of ground flax seeds, 1 tablespoon goji berries. Sprinkle on ground cinnamon. Add almond milk, rice milk or one of the now many varieties of dairy milk alternatives. Freshly ground organic coffee with a drop of soya milk for taste, best milk is Alpro brand fortified with B12. Add one tablespoon raw coconut oil to your coffee for superhero power.
Mid morning protein hit.
Huel pea protein powder, one scoop with 250ml water.
Lunch: Choose from the following: Avocado, homemade hummus, lentils, mixed fresh salad, bulgur wheat or quinoa. Beans from tin (fresh is always better but do you have the time to cook them?) tinned is better than nothing. Sprinkle nuts and seeds on top of meal, choose from pumpkin and sunflower seeds. Use cloves in cooking for anti-inflammatory properties. Plain white mushrooms should also be a regular part of your meals.
Condiments: Organic cold pressed extra virgin olive oil, locally produced from olive producers that I know and trust. Pink Himalayan rock salt, turmeric with black pepper for anti-inflammatory properties.
Always add herbs and spices to every meal:
Turmeric (must be mixed with black pepper).
Ginger powder (of course fresh is always best)
Mid afternoon protein hit.
Pea protein powder, one scoop with 250ml water.
Evening meal: Similar to lunchtime, just variations so not to get bored. Always sprinkle seeds on top of meal and some of the spices mentioned above. For seeds, choose pumpkin, sesame, ground flax and sunflower seeds.
Hydration: Spring water, never drink domestic tap water, domestic tap water will keep you alive, but you will never really live (read the Messages from Water and the Universe by Masuri Emoto). Drink herbal teas often, hibiscus, green, camomile etc, so many wonderful teas to choose from now in Cyprus.
Vegan athlete notes: Click links to watch the videos.
Peppermint water for athletes.
Beetroot juice for endurance.
Fennel seeds for endurance.
Fruit: Try to focus on berry type fruits. Bananas, apples or oranges are all great, but your real fruit power is better sought from berries. Goji berries, Strawberries, Blackberries, cherries etc.
Snacks: Walnuts, almonds, pumpkin seeds, goji berries, vegan energy bars, raw cacao, occasional organic dark chocolate. Bread: occasional is ok, choose one with basic ingredients and freshly baked and WHOLEMEAL.
Things to dump completely - Fizzy soda's, all dairy products. Despite the bs you'll see online, yogurt from animals milk is not a healthy breakfast.
Supplements needed - synthetic liquid B12, placed under the tongue once per week for 30 seconds. Everything else should come from your foods and healthy outdoor lifestyle. Note, vegan female athletes need to be careful of iron deficiency. Your natural source for this would is lentils and raw cacao.
Why a vegan diet? Watch the video below for the truth about nutrition.
V1 Fitness blog
Self Defense Cyprus And Fitness Kickboxing.
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