I received a question regarding the amount of protein a woman runner needs for adequate recovery.
The surprising answer is how little protein can be absorbed by a woman's body for muscle repair. Most of us eat more protein than our bodies are able to use.
Check out:
Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life
Brendan Brazier is the creator and host of the Thrive Forward web series, based on his bestselling Thrive book trilogy (Thrive, Thrive Fitness, and Thrive Foods). Brendan is a former professional Ironman triathlete, and the creator of an award-winning line of whole food nutritional products called Vega. He is also a two-time Canadian 50km Ultra Marathon Champion.
Brendan is recognized as one of the world's foremost authorities on plant-based nutrition for athletes.
Thrive Diet is a relatively easy to follow program for athletes that have food allergies, are vegan, or just want to get their nutrition from whole foods. The hardest thing about going plants only is accepting you can get solid protein and nutrition. Thankfully, Brendan knows how to research and presents his findings dispassionately and with reason. The page on protein powders is worth the book itself. No where else have I found this information, and I've been looking through all vegan, vegetarian, and bodybuilding books. Keep in mind that this book is soy and tofu free, due to Brendan's concerns with allergies.
An important part of this book are the early chapters on different types of stress and how nutrition can assist recuperation. Brendan is not a big supplement taker, and focuses on nourishment rather than calories/protein/carbs counting. The recipes are simple to prepare. It's actually, dare I say it, kind of lazy food prep, minimal tools (food processor & blender), and maximum return. These are positives. Other vegan cookbooks have 20 steps, consume an hour of time and the end result is just a side dish. Of potatoes....
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