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  1. 1. RSS Feed Newsletters Blogs Subscribe to Mens Health MensHealth.com MAIN FITNESS SEX HEALTH NUTRITION WEIGHT LOSS THE BEST LIFE Search MH News... Today’s Dose of Is This Man the Living with the The 3-Second Gold-Medal Next Great ‘Rents: Your Tip for Healthier Wisdom Olympic Run… Survival … Vegetab… 1 of 7 2 of 7 3 of 7 4 of 7 NUTRITION Note the advertisements, Should You Try a Vegan Diet? commonly found in by Kasey Panetta June 8, 2012, 11:40 am EDT popular sources. Email Share View Comments Recommend 87 Tweet 38No credentials or How did a “meat-and- potatoes, backwoods boyaffiliation is given; from Minnesota” like Scottthis is normal for a Jurek become a vegan, ultra-marathon endurancepopular article and runner?mostly like means Simple: He realized thatit is written by a his multiple-times-a-week fast-food habit wasn’t Most Popular Storiesstaff writer. helping his career, and worse, might have been Is Your Penis killing his body. But making the change 01 Curving? isn’t as simple for everyone. Many athletes The New Super- 9 Photo Credit: Jason Lee might hesitate about going STD You Must Pictures orsince meat is a Scott Jurek finishing his record-setting Western States Endurance vegan, Avoid Run. illustrations areof muscle- major source building protein. If you’re common in popular interested in trying the plant-based diet without hurting your training or your The Trick to Being 8 health, you need to do it the right way. (But if you’re just looking for a diet that articles. Satisfied will give you your leanest, fittest summer ever, pick up Grill This, Not That!) Learn from two top athletes and one expert nutritionist to find out the benefits, dangers, and finer points of the vegan diet. The One Person The Runner Scott Jurek, author of Eat and Run: My Unlikely Journey to Ultramarathon 7 Whos Ruining Your Sex Life Greatness, grew up watching his mom suffer from multiple sclerosis, and during physical therapy school, saw patient after patient dealing with chronic diseases. The Craziest “I suddenly realized that maybe there was something to this idea of plant- based cultures that have less disease,” Jurek says. “Because what I was 6 Reason to Eat Vegetables putting in my body just wasn’t healthy.” How to Attract Any 5 Non technical Slowly, Jurek learned the basics of going vegan and continuing to fuel your Woman muscles: During training, carb-based foods are good, while foods with heavy language is used, fats are bad. For example, that meant plenty of rice and beans, but not a lot of olive oil. typical of popular articles. The Face-Off: Early While racing in Japan, Jurek learned about a secret vegan cool-down food: rice balls. And pea protein became the main source of his post work-out drink mix, since it’s high in branched chain amino acids, which are used to aid 4 Birds vs. Night Owls muscle recovery and growth. How Sleeping In 3 After honing in on the right combo of foods, Jurek saw immediate benefits: a Can Make You
  2. 2. leaner body, quicker recovery time, and healthier skin. “Guys may say being vegan isn’t manly, but everyone wants to look younger,” Jurek says. 3 Can Make You Fitter You can’t argue with the results. Since making the switch, Jurek has won the 4 Ways to Look 2 135-mile Badwater Ultra Marathon, the 153-mile Spartathlon in Greece (153 Younger— miles), and the 100-mile Western States Endurance Run seven times. Plus, he Instantly! holds the U.S. record for the most miles run in 24 hours at 165.7. (Looking for your next endurance challenge? Try one of the 11 Best Marathons in America.) 4 Sex Positions The Triathlete Brendan Blazier, a professional Ironman MORE USEFUL STUFF The Recipe for Fast Recovery 1 Every Man Should Try triathlete and author of Thrive Diet, decided to try a plant-based diet at age Build More Muscle, More Quickly 15 after studying professional athletes’ Is Brown Rice Really Better? Recommendations eating plans. He realized that one of the Recovery Drink Rehab diet’s biggest benefits—reduced Sign Up Create an account or log in to see what your friends are recom inflammation—would speed up recovery. Article doesnt contain aBed The Best Thing to Eat Before Did She Come? The Telltale Sign structured format (ex: It was a trial and error process, Brazier 116 people recommend this. headings for methods, admits. His first big mistake? Too many starchy carbs like pasta. After some What Your Hand Says about Your Penis research, he realized he needed toresults, conclusions) be eating more easy-to-digest foods with 921 people recommend this. micronutrients, like rice and wheat. So he found foods that required the least amount of energy to digest, but provided the most nutritional punch. 5 Ways She Secretly Sizes You Up 106 people recommend this. By reducing the amount of work his body had to do, Brazier slashed nutritional 5 Weird Things That Make You Horny stress caused by digestion. Less stress meant better sleep and more energy, 358 people recommend this. and reduced inflammation meant his muscles moved more efficiently—a big advantage during long Ironman competitions. 4 Sex Positions Every Man Should Try 670 people recommend this. His best advice after 22 years as a vegan: Aim for progress, not perfection. “Your body is pretty smart,” says Brazier. “It can put nutrients together so you don’t have to have a perfect meal at every opportunity. Just eat well for the Facebook social plugin most part, and don’t get too hung up on it.” (Follow The Complete Triathlete’s Nutrition Plan.) The Nutritionist Thinking of giving the vegan diet a shot? First, understand the risks. Mike Roussell, Ph.D., nutrition consultant and author of The 6 Pillars of Nutrition, warns that the diet can be dangerous. Potential problems include deficiencies in protein, vitamin B12, and essential omega-3 fatty acids, especially EPA and DHA. Luckily, each of these problems has a supplement solution. Pea protein can fill the nutritional gaps left behind by meat; an Algea DHA supplement takes care of fatty acids; and a B12 supplement can provide essential nutrients. You’ll need carbs—digested slowly to cause a stable increase in blood sugar—for sustained energy and optimal health. Add berries, apples, lentils, and chickpeas, which also offer protein and fiber, to your routine. To add healthy fats and antioxidants, try pistachios or almonds. To maintain your training regimen, make sure you eat carbs like quinoa and beans with tofu and avocado 90 minutes before you work out, since they’ll help sustain your energy levels and blood sugar while you exercise, Roussell advises. As for your pre-workout drink, stick to electrolyte liquids like Gatorade. “If you aren’t fueling your body for performance, your training will suffer,” says Roussell. “It’s trickier with a vegan diet because major protein sources are animal products.” Your basic plan for transitioning to a vegan diet: Focus on a moderate protein, carbohydrate-controlled diet—30 percent of your calories should from protein and 40 to 45 percent from carbs. Make the shift gradually: Try eliminating meats first, and then eggs, allowing your body plenty of time to adjust to the diet. More from MensHealth.com: The 20 Unhealthiest Vegetarian Meals in America Note the absence 8 Foods That Pack on Muscle The Best Way to Cook Tofu of a bibliography, which is common in Share this: Facebook StumbleUpon Tweet 38 popular articles ShareFILED UNDER: diets, endurance, fitness, health food, marathon, muscle fuel, nutrition, protein, vegan

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