Two Things Athletes MUST do if Going Plant-Based

Two Things Athletes MUST do if Going Plant-Based


Furthermore, those studies used vegetarians
that smoked and weren’t
eating plant-based. (Obviously, those aren’t the
studies to look at!)

32 thoughts on “Two Things Athletes MUST do if Going Plant-Based

  1. Hi Sandy – wow are you enrolled in the Cornell Certificate Program? Do you have a sponsor or underwriter? I'm wildly interested, but I cannot put forward the cash to pay for the program on my own.

  2. I've having trouble losing weight on a vegan diet. When I was vegetarian, I was relatively light for my height and after going vegan my carb intake is so high it takes me forever to lose weight :/

  3. Best plant based diet includes cooking vegetables full of insects. That way you can get some high density animal protein without cheating.

  4. And that’s why you need some meat. Everything in moderation. Homo sapiens needs meat. As a marathoner I’ve done much better with meat.

  5. Hi Sandy, can you do a video on different things to do while having a running injury. Today I did an hour of spin as my ankle has been sore instead of my long run. Just different cardio to stop gaining while healing.

  6. why go vegan when you need animal fat?? balanced diet is best. little carbs here, little animal fat there… and then mostly chocolate..

  7. Coming from a calorie counting background when I lost a lot of weight successfully, transitioning to plant based and eating enough has been my biggest struggle. When I'm training I feel like I need to eat a TON of food (high carb low fat), but if I don't my energy crashes in the coming days. I'm not really trying to restrict, I always think I'm eating enough, I'm just almost always wrong😂

  8. Thanks for all the great comments so far! I just want to clarify that the second part of the video is geared towards athletes who already feel healthy and content with their body weight and/or are training a lot. When making this video I had some of my athletes in mind who successfully transitioned into a plant-based diet while training for a race. Right now, since I'm not running a ton, I'm not too concerned about getting enough calories. I feel fully satisfied eating veggies, fruits, whole grains like rice and oats (not a lot of bread right now), beans and then some nuts and seeds. If I was in the thick of training for a race, I'd have to eat more food and/or add in more calorie-dense foods, which I'd probably crave anyway since I'd be burning more calories. The trap I see people fall into is that they eat more plants and get full-on fiber before they meet their caloric needs and/or still want to eat the same volume of food they did while eating more animal products. For instance, a bowl of mac and cheese has a lot more calories than a plant-based burrito bowl of the same size, so people who are already lean and/or training a ton need to take this into account. Hope this helps to clarify things a little better! (If you are trying to lose weight on a plant-based diet these are good resources: 1) https://nutritionfacts.org/video/eating-more-to-weigh-less/ 2 ) https://nutritionfacts.org/video/nutrient-dense-approach-to-weight-management/ )

    B12 Update from NutritionFacts.org: "Note: my vitamin B12 recommendations have changed to reflect the latest science and labeling changes. If you're relying on getting all your B12 from fortified foods, make sure you get at least one serving at each meal containing at least 190% of the Daily Value listed on the nutrition facts label (based on the new labeling mandated to start January 1, 2020–the target is 4.5 mcg three times a day). Probably easier to just follow my supplement recommendations instead, which have also changed: at least 50 micrograms of cyanocobalamin once a day or 2000 micrograms of cyanocobalamin once a week.
    https://nutritionfacts.org/2011/09/12/dr-gregers-2011-optimum-nutrition-recommendations/" Basically for me, who just finds it easier to take a supplement that tastes like candy, I only need to take 2 supplements per week. However, this is something I still plan to check with a blood test every now and then.

  9. Eating enough? I’m already gaining weight on a vegan diet 😂

    I also noticed these are the two most important things, but can vegan athletes get away with iron deficiency?

  10. Clams are very high in B12. They are very low in the food chain so less risky of heavy metal toxicity. Not exactly vegan, but far more sustainable (Clam farming was traditional among native North Americans) than just about anything else. A simple test for low B12 is eat 6 clams and go run. Youll feel it.

  11. Saw the thumbnail and thought ‘another IG model pushing vegan diet’. then realized it’s sandi. Lol
    My problem with plant based diets is that they are difficult to get right. Most people (esp kids)don’t put the effort into doing it right. Eat a granola bar and yogurt for breakfast and call it a day. Then don’t sleep wonder why they broke their foot or overtrained and are now slower.
    Glad you stated that you have to eat way more to get what you need with plant based. That being said, it’s not just the volume. It ends up being more calories to get the same grams of protein and other nutrients. Watched game changers and then the joe rogan rebuttal.
    Keep up the good work

  12. Iodine is super important when you cut out salt or if you received your iodine from milk (which is fortified iodine).

  13. As someone who has been Vegan for over 20 years I would say that @Running Wild is spreading misinformation with this video. B12 is just a general problem for some people and nothing to do with going plant based. The only people with B12 deficiencies I have ever met have been heavy meat eaters. No body needs anymore than a tiny amount of B12 and would be easily covered by using fortified plant milk on your cereals.
    Don’t waste money on vitamins unless a qualified person advices you after doing a blood test.

  14. Actually soya milk has B12,so it isn't true that "B12 is the ONLY nutrient that’s essential to human health that can not be gotten from plants or sunlight".

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