Brendan Brazier is a former professional Ironman triathlete, a two-time Canadian 50km Ultra Marathon Champion, the creator of an award-winning line of whole food nutritional products called VEGA, and the best-selling author of Thrive: The Vegan Nutrition Guide to Optimal Health and Performance in Sports and Life. He is also the creator of a national plant-based, whole food meal delivery service called Thrive Foods Direct. Brendan’s most recent book (September 2011) is called Thrive Foods: 200 Plant-Based Recipes for Peak Health.
BRENDAN'S NUTRITION TIPS
- After a workout, optimize recovery by eating a snack within the first 45 minutes. Choose something easily digestible that consists mostly of simple carbohydrates. After you’ve pushed yourself, your body is too tired to work at heavy digestion—refuel with liquid or near-liquid snacks, like Recovery Pudding.
- Chill out this January. Plant-based foods reduce stress. By requiring fewer resources to utilize its nutrients, the consumption of healthy foods allows the body to spend its energy elsewhere. As a result, the body can put those resources into improving immune system function and reducing stress.
- To become a great athlete requires hard work. There’s no substitute for training, but nutrition can complement exercise. When consumed post-workout, plant-based foods enable muscle tissue to grow stronger in a shorter amount of time than would be possible with the consumption of refined foods.
- Salt is often added to food during processing. It’s rarely consumed in its alternative form—plants. My favorite source of sodium is raw dulse. A sea vegetable, dulse is exceptionally healthy, offering a plethora of minerals that help prolong hydration and therefore endurance.
- You’re doing something life-changing. Imagine you’re at the starting line of a marathon with thousands of people. There is a great feeling of community with this many healthy people in one space. Plant-based power and the enthusiasm of the other participants will take you across the finish line.
This recovery pudding is easy to make, easy to store, and delicious.
Makes 2 servings
1 cup blueberries
1/2 cup soaked almonds
1/4 cup ground flaxseed
1/4 cup hemp protein
1/4 cup roasted carob powder
2 teaspoons ground rooiboos (ground finely in a coffee grinder)
1 teaspoon lemon juice
1/4 teaspoon sea salt
Combine all ingredients in a food processor and process until smooth.
Chocolate Almond Smoothie
This antioxidant-rich smoothies can be kept refrigerated for up to three days, though it’s best when fresh.
Makes about 3 1/2 cups, or 2 large servings
2 fresh or soaked dried dates
2 cups cold water (or 1 1/2 cups water plus 1 cup ice)
1/4 cup almonds (or 2 tablespoons raw almond butter)
1 tablespoon ground flaxseed
1 tablespoon hemp protein
1 tablespoon roasted carob powder (or cacao nibs to make smoothie 100 percent raw)
Simply blend all the ingredients together in a blender.
Creamy Pepper Soup
A refreshing, nutrient-packed soup, this one is best served cold on a warm day.
Makes 2 servings
1 avocado, pit and skin removed
1 red or yellow bell pepper
2 cups water or hemp milk
1/4 cup chopped cilantro
1/2 teaspoon dulse flakes
pinch of oregano
Mix all ingredients together in a food processor.