Nutrition for running, 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 (as much as you can stand!). Add almond milk, rice milk or one of the now many varieties of dairy milk alternatives. Freshly ground organic coffee or green tea, all good. Soya milk for taste, best is Alpro brand fortified with B12.
Mid morning protein hit: Almonds, walnuts or vegan protein shake. Portion of fruit, focus on berries.
Huel pea protein powder, one scoop with 250ml water.
Lunch: Choose from the following: Avocado, lentils, mixed fresh salad, bulgur wheat or quinoa. Beans from tin (fresh is always better but do you have the time to cook them?). 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.
Always add herbs and spices to every meal:
Turmeric (must be mixed with black pepper).
Condiments: Organic cold pressed extra virgin olive oil, use sparingly! I buy only locally produced from organic olive producers that I know and trust from Vasa Kellakiou village. turmeric with black pepper for anti-inflammatory properties.
Evening meal: Small portion of fresh vegetables, light small meal. Again with all the herbs listed above. If I have a early training start and many fitness classes the next day, I find it best to skip all high fibre foods and just have Huel pea protein powder, one scoop with 250ml water before bed.
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 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: choose one with basic ingredients, freshly baked, WHOLEMEAL or SOYA GRAIN only. Remember, the whiter the bread, the sooner you are dead. Best place for vegan protein bread is in Germasogeia, Limassol, http://psomi-alati.com/ - Ask for Evro and say I sent you.
Things to dump completely - Fizzy soda's, all dairy products. Also note that despite the b.s. you'll see on Facebook from "Cyprus nutritionists", 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 (chocolate!)
Why a vegan diet? Watch the video below for the truth about nutrition.
V1 Fitness blog
Self defence, kickboxing, tactical fitness, survival.
Our top pick recommended sports sunglasses for less than €50. Order Now.