Implications of a Scientific Diet for Boosting Energy for Athletes

Day 7

Congratulations! You've completed your first week! How was your week?

Looking ahead, how does the coming week look? Are there any challenges ahead-like business trips or an unusually busy work schedule? You can overcome all these difficulties, but you need to plan ahead. If you haven't already, now is the time to stock up on the food you'll need. Think it through day by day and make sure you have all the food you need prepared.

You might want to reflect on the challenges of the past week or consider events that may require additional planning for next week. For example-if you're having lunch at the company or traveling for work, what problems might you encounter? If so, what can you do to resolve them? What concerns do your loved ones at home have? Now is the time to address these questions.

Diet to boost energy

Many people find that a plant-based diet makes them feel lighter and more energetic. Their mood also improves. Hillary and Bruce, the couple we met in Chapter 1, experienced this change strongly when they joined our government employee insurance study. Bruce noticed a very big difference: “We both have so much more energy. We’re always moving around; we used to be so sedentary. We never moved. We’d just sit on the couch, order food on the phone, eat, and then drift off to sleep.”

Why does a plant-based diet give you a surge in energy? It's likely because these foods contain almost no saturated fat-the thick, sticky fat found in meat and dairy products. Without this fat, your blood is less viscous-meaning it's more like water than oil. Therefore, your blood flows more smoothly, your body tissues receive more oxygen, and overall, you have more energy.

Another reason is the more stable blood sugar levels. Certain carbohydrate-rich foods-such as beans, lentils, noodles, sweet potatoes, and most fruits-can help keep blood sugar levels stable: neither too high nor too low.

Athletes also noticed this difference. Brandon Basil is a world-class long-distance runner. He started running long distances in 1998 and quickly won ultramarathons and triathlons. As he progressed in his training, Brandon had an important realization: all serious athletes can train hard. What distinguishes winners from others is recovery-whoever recovers faster after training can put on their running shoes and get back into training sooner.

Brandon knew he couldn't put cheap, low-quality fuel in his arteries. He wanted to give his body the best fuel, not only during games but also afterward, when his body was recovering from strenuous exercise. So he adopted a vegan diet. His body had more energy than before and recovered much faster.

Perhaps the most surprising athlete in the world is Scott Jurek. Growing up in Duluth, Minnesota, Scott participated in his first ultramarathon-a 51-mile race-at the age of 20, finishing second. From then on, his drive and talent exploded. In 1999, Scott joined the Western Endurance Race. You might not believe it, but it's a 100-mile race, and you have to run it all in one go. It's a severe test of human endurance. But Scott won. The following year, he returned and won again. Scott won this race seven years in a row. And no one has broken his time record.

Clearly, 100 miles wasn't long enough for Scott. The Badwater Ultra Marathon in California, which runs from Death Valley to Mount Whitney, is a total distance of 135 miles. Scott participated in that race and won again. He then ran the Spartan Marathon, a 153-mile race from Athens to Sparta, Greece, and won it for three consecutive years.

Where did Scott get such superhuman results? Like Brandon, he didn't use any animal products as fuel. Scott was like a thoroughbred horse, completely vegetarian.

If you need extra energy

Most people feel energized after following a plant-based diet. However, if for some reason you don't feel this way, let's diagnose what the problem might be.

Does your daily diet include high-fat foods? Fat can make you feel sluggish. Let's review some tips for reducing fat in your diet.

Does your diet include a lot of sugar or white bread? These foods can cause your blood sugar to spike rapidly-and then inevitably drop. Sometimes, a sharp drop in blood sugar can leave you feeling exhausted and weak. There are excellent food choices for maintaining stable blood sugar, including beans, noodles, most fruits, whole-wheat bread made from rye and rye flour, and traditional oatmeal or oat groats.

You can also try eating high-protein foods first in your meals, especially breakfast. The reason is that starchy foods can sometimes trigger the brain to produce more serotonin-a natural chemical in the brain that regulates mood and sleep. This helps us late at night, but it's not necessarily beneficial in the morning when you want to stay alert. Protein inhibits this serotonin production process. Therefore, if you eat fried tofu, beans, vegetarian sausage, vegetarian bacon, or some chickpeas-the kind you sprinkle on salads-first in your meal, you'll feel more alert and alert.

If you want to relax or fall asleep by choosing food, do the opposite: starchy foods such as bread or rice are good choices for dinner.

Words of Reflection

I asked Scott Jurek to share a few words with the 21-Day Challenge team:

"The key to high-quality nutrition is taking the time to prepare and cook food. Be prepared. Make a shopping list to ensure your kitchen has the essentials. Visit the farmers market near your home. Then experiment with new foods and ethnic dishes in the kitchen."

Focus on what you eat, not what you don't eat. Many people remove certain foods from their diets but don't find healthy alternatives. I eat organic, locally sourced, and seasonal foods whenever possible. I make sure to include healthy fats, whole grains, legumes, soy protein, nuts, seeds, fruits, and vegetables.

Here's some advice from Brandon Basil, first as a tip for athletes, then for the rest of us:

"Eating easily digestible snacks within 45 minutes after training is crucial. Post-workout snacks should primarily consist of simple carbohydrates, such as fruit, and a small amount of plant-based protein. These snacks will accelerate recovery. Better recovery allows for more intensive training sessions, resulting in more training in less time. This is directly related to better performance."

At 15, I decided to become a professional triathlete. This made me realize the importance of nutrition. I discovered the significant advantages of a plant-based, whole-food diet. Many people associate the word "diet" with restrictive eating habits. That doesn't have to be true. A vegan diet can be inclusive. When you incorporate healthy plant-based foods into your diet, you'll find there's no room for unhealthy foods. Considering the benefits you'll gain, taking the time to transition is a worthwhile investment. The returns are a high quality of life and better overall performance.

One more thing. From the moment a triathlon begins, Brandon and Scott feel a sense of belonging-thousands of people stand on the starting line, all with the same goal, and knowing the challenges that lie ahead. That's what we're doing right now. We're working together to achieve health, stay healthy, and help others achieve and stay healthy. You are an important member of this team.

Today's kitchen tip: Can you see the beans?

Soybeans are now a very common food choice because they are high in protein and can be made into countless kinds of healthy foods. When choosing soy products, those that still look like whole beans are more valuable-that is, the least processed products. Edamame and tempeh, in particular, are made essentially from whole soybeans. Of course, edamame is completely unprocessed-just boil it briefly and sprinkle with salt, and it's ready to eat. Tempeh, on the other hand, is fermented soybeans.

At the other extreme of soy products are soy protein isolate-the kind of soy protein extracted and added to smoothies, puddings, energy bars, and mock meats. It's unusually high in protein-higher than you need-but you're missing out on the fiber and minerals found in whole beans. So, while it's okay to eat soy protein isolate occasionally-it's certainly much better than the meat substitutes they replace-the best soy products are those where you can see the beans you're eating.

Alright, congratulations on completing Week 1 of the 21-Day Challenge. Now let's move on to Week 2!