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Selecting high-quality vegan sources of fat ensures that the body gets what it needs. In fact, vegan sources of fat also offer two-for-one benefits, such as protein from nuts and seeds and anti-inflammatory properties from flaxseed oil and olive oil. Avocados offer a powerhouse supply of good-quality fat while also offering needed nutrients and minerals like potassium, vitamins C and K, folic acid, copper, sodium, and fiber.

Taking in carbohydrates for endurance and brain power

Whether you need to run away from a leaping lion or throw the winning pass, carbohydrates fuel your forward motion. Playing an important role in giving your body and brain the power needed to complete the multiple movements and reactions during training and competing, complex carbohydrates are the best fuel for athletes.

The body stores carbohydrates as glycogen, an easy-to-use form of glucose or sugar, in the liver and muscles. During workouts the body taps the reserves of glycogen in the liver to maintain blood sugar levels, which keep the brain and nervous system in working order. If you want to stay sharp and keep your mental agility in tiptop shape, eat a diet rich in complex carbohydrates.

Focus on eating enough complex carbohydrates, as opposed to simple ones like refined sugar and white bread, to ensure that you have a steady supply of fuel for endurance and repetitive strenuous training exercises. If you don’t eat enough carbohydrates to replenish the stores that are used up during each workout, you’ll burnout and experience fatigue more quickly.

When getting ready for a big event, focusing on complex carbohydrates to build your body’s supply of easily accessible fuel is helpful for another reason: Because these foods are digested easily and absorbed into the bloodstream, you avoid a heavy stomach or indigestion during the main event.

Including complex carbohydrates in your diet is so easy as a vegan that you’ll have a head start over your competitors. Choose items from this list on a daily basis to ensure you can go the distance:

Beans

Corn

Lentils

Muesli (see Chapter 12 for a homemade recipe)

Peas

Potatoes

Udon noodles found in the Asian food aisle

Whole, fresh fruit rather than fruit juice

Whole grains, including brown rice, oats, millet, quinoa, barley, and wheat

Whole-grain flour products, including multigrain, yeast-free breads; high-fiber breakfast cereals; whole-wheat pastas; and wheat bran

Yams

Many exercise experts recommend that serious athletes aim for a diet comprised of 50 to 70 percent of total calories from complex carbohydrates.

Avoid simple carbohydrates like refined sugar, white breads, and white pasta. While they may supply a quick fix of energy, they don’t last as long as the complex carbohydrates and can lead to faster burnout. Not only will you hit the wall faster if you eat more refined carbohydrates, you also won’t be getting the other essential nutrients that complex carbohydrates provide, such as vitamin C, protein, and fiber.

Pumping Iron . . . and Calcium and Other Minerals

Those tiny, trace minerals that the average person needs for daily living are even more important to an athlete. You can’t pump iron if you don’t eat enough iron to produce healthy blood. And strong bones for contact sports need a diet rich in healthy calcium sources. Despite popular belief, you don’t need meat and dairy products to get iron and calcium. (Refer to Chapter 4 for more on getting iron, calcium, and other minerals into your diet.)

Maintaining healthy blood with vegan iron sources

Vegan athletes need to consider their iron needs carefully. According to the National Institutes of Health, iron needs may be 30 percent greater in those who engage in regular exercise because their blood needs to have proper levels of iron to aid in the transport of oxygen to the tissues. To keep training regularly and maintain consistent performance, healthy iron levels are key.