4 Vegetarian Recipes For Athletes
A typical athlete's diet can contain more than 3,000 calories a day, and it's usually rich in meat and other animal proteins. But more and more successful athletes are defying the stereotype that all vegetarians are skinny and weak by taking meat out of their diets and excelling in their sports. Check out our four vegetarian recipes for the athlete's diet, and get inspired by superstars who are doing it right.
— Mary Mazzoni, Earth911
Pack on Lean Muscle
When Minnesota Twins reliever Pat Neshek decided to go vegan, he wondered if he would get the iron, calcium, and other essential nutrients he needed to face the long slog of a 162-game season.
He's since adopted a diet of legumes, brown rice, and tofu, combined with juicing recipes like this one from U.K. nutrition guru Jason Vale (aka The Juice Master), whose books inspired Neshek to go veg. The diet change and the addition of a refined workout program helped the reliever put on seven pounds of lean muscle before the 2008 season, he told ESPN in 2008. (Image courtesy of Flickr/joey.parsons)
Dr. Juice recipe from Jason Vale
What you need:
1 inch slice large carrot
2 apples (such as Golden Delicious or Royal Gala)
½ stick celery
1 small whole raw beetroot
½-inch slice unwaxed lemon
½-inch slice ginger
Ice
How to make it:
You do need to have a juicer for this recipe. But the beauty of this tasty juice — which is sweet from the fruit and naturally rich in calcium, iron and other essential nutrients — is that it's super easy if you have one. "Juice the lot, except for the ice," Vale suggests. Then pour over ice and sip away.
The idea that ultramarathon running (which typically involves races on rocky trails that can cover 100 miles or more) is possible on a vegan diet may seem far-fetched. But ultramarathon champ Scott Jurek has been doing it since 1999, and he said all seven of his consecutive wins at the Western State 100 Mile Endurance Run "were performed on vegan fuel." (Image courtesy of Flickr/SanFranAnnie)
Some may think a runner's diet is typically carb-heavy. But Jurek — who said he chose a vegan diet for health and environmental reasons — also munches on protein-rich quinoa and curried lentils and adds plenty of fruit and dark greens for other vital nutrients.
Curried Lentils with Spinach via Veg Kitchen
What you need:
1 cup raw lentils
1 tablespoon olive oil
2 cloves garlic, minced
8 to 10 ounces fresh spinach leaves, stemmed, washed and chopped
16 ounce can diced tomatoes, with liquid
2 teaspoons curry powder
2 teaspoons grated fresh ginger
¼ each of cinnamon and nutmeg
Hot cooked grains (like quinoa or brown rice)
How to make it:
Wash and sort the lentils and cook until tender. Heat the oil in a large skillet. Add the garlic and sauté over medium-low heat for about a minute. Add the spinach leaves, cover, and steam until they are wilted. Add the lentils and all the remaining ingredients, except cooked grains, to the skillet and simmer over low heat for 20 minutes. Pour the curry mixture over your grains, and enjoy the protein-rich goodness.
The notion that a vegetarian diet will leave you weak and protein-deficient has been floating around for years. But tell that to four-time Mr. Universe winner Bill Pearl, who went vegetarian during the height of his bodybuilding career in the 1960s and 1970s. (Image courtesy of Flickr/ccharmon)
The bodybuilder, who still enjoys a vegetarian diet and an impressively large physique at the age of 81, gets the bulk of his protein from egg whites, while loading up on fresh vegetables for other essential vitamins.
Egg White Omelette with Fresh Vegetables
What you need:
5 egg whites (if you're vegan, use an egg substitute and add some nuts to your breakfast for added protein)
1 green bell pepper, finely chopped
½ cup finely chopped carrot
½ cup finely chopped onion
8 ounces fresh spinach leaves, stemmed, washed and chopped
¼ cup flat-leaf parsley, roughly chopped
2 tablespoons olive oil
How to make it:
Heat 1 tablespoon of the oil in a nonstick skillet over medium-low heat. Whisk the egg whites in a bowl until they look foamy. Transfer egg whites into the skillet, and cook without stirring until the bottom begins to set, about three minutes.
Meanwhile, toss the peppers, onions, and carrots with olive oil over low heat for about two minutes (the rawer the veggies are, the more nutrients they'll hold). Toss in the spinach and cook for about 30 seconds. Once your omelette has set and the bottom is golden-brown, transfer the skillet into the broiler and cook for 30 seconds. Pour the veggies in, fold the omelette over the filling and your breakfast fit for a bodybuilder is ready to eat.
Many consider NFL Hall-of-Famer Joe Namath to be one of the greatest quarterbacks to ever play the game. But did you know he was a vegetarian? When asked about his unconventional NFL diet, Namath usually said, "It shows you don't need meat to play football." (Image courtesy of Photo: Flickr/bjortklingd)
Not getting enough protein and iron is usually one of the biggest concerns for strength athletes considering a vegan or vegetarian diet. And although tofu can seem intimidating at first, it is surprisingly satisfying if prepared correctly and is more densely packed with protein than many meat choices.
Basil Tofu via Tofu-Recipe.com
What you need:
1 package firm low-fat tofu, drained and sliced
8 cloves garlic, minced
5 green onions, minded
1 cup fresh basil, chopped
1 teaspoon crushed chile pepper sauce
1 teaspoon soy sauce
Cooked brown rice
How to make it:
Marinate your sliced tofu in soy sauce for at least two hours in the refrigerator before cooking. Cook onions and garlic in two tablespoons of water or vegetable stock until tender. Add marinated tofu and cook for another five to 10 minutes. Add basil, chile pepper sauce, and soy sauce. Serve over rice, and serve a protein-rich meal fit for an All Star.
More from Earth911:
8 Ways Vegetarian is Good for the Planet
Get Started Green: Order Vegetarian
How MLB Teams Are Changing the Planet