Book Review: The Vegan Athlete's Nutrition Handbook

If there's one thing I love more than running, it's eating. So naturally, I love to nerd out about performance nutrition. The day before a long run or race, I try to focus on specific foods that I believe will give me an edge, and I'm a big nerd about during-run and post-run nutrition, too. When I got a chance to review the new Vegan Athlete's Nutrition Handbook by Nichole Dandrea-Russert, I jumped at the chance.

This book is loaded with information on what to eat for plant-based performance with in-depth chapters on each macro (carbs, protein, fats), fiber, and hydration. Plus, there are entire chapters on key micronutrients: one for calcium, one for vitamin D, etc. I was really impressed that each nutrient got its own chapter, and the author includes tips on how to get more of each into your diet.

But the book goes beyond nutrition with looks at how sleep and supplements can help your performance as well. Plus, there are sample vegan athlete meal plans at different calorie levels and tips on creating your own meal plan.

Best of all though are the recipes! So far, I've tried three things. The Loaded Lentil and Mexican Corn Bowl was a totally whole-foods, plant-based meal with taco-seasoned lentils, baked sweet potatoes, raw massaged kale, fresh jalapenos, fresh red cabbage, and avocado. A very filling meal with lots texture and flavor. You can never go wrong with a bowl like this, and bonus: The leftovers made for a great burrito!

I also made the Glycogen-Restoring Black Rice Salad. This had an Asian flair with a miso-soy sauce-sesame dressing flecked with lots of raw garlic. I never know what to do with black rice, but I always have some lurking in the pantry. Also, the recipe didn't call for tofu, but I added some baked teriyaki tofu for extra protein.

The last thing I tried was the Recovery Smoothie, and I don't have a photo because I can never remember to take photos of my post-run smoothies. But it had soymilk, banana, mixed berries, spinach, hemp seeds, apple, and peanut butter. Plus, I added some Complement protein for extra post-run protein.

Other recipes I want to try: the Long, Slow, and Steady Tempeh Farro Bowl (tempeh, lots of veggies, farro, and cashew cheese), Plant-powered PR Meatballs (made with lentils and quinoa), and the Warrior Breakfast Bowl (a savory bowl with quinoa, veggies, and hummus).