Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life

replenishment of those lost in sweat, coconut water can help maintain smooth muscle contractions and energy levels, particularly in hot climates. I base a few of my sport drink recipes on coconut water for this reason.
     
    Another high-quality natural source of electrolytes is found in certain seaweeds. Dulse in particular (see Chapter 5, page 132) has a nicely balanced electrolyte profile. I use dulse in several of my exercise-specific recipes, including the energy bars, sport drinks, and gels.
     

sport gels
     
    Sport gels are designed to get a high concentration of carbohydrate into the athlete as quickly as possible during competition and training. Their consistency is, as you might expect, gel-like. As is common with commercial products, most gels on the market contain artificial flavors and colors, and their base often does not consist of prime ingredients. Therefore, once again, I opt to make my own. For the gel base I combine glucose-rich dates, blended into a paste, with fructose-rich agave nectar. As I mentioned earlier, the combination of glucose- and fructose-rich foods makes for an excellent quick-energy, endurance-boosting fuel. Designed to be used during moderately intense exercise, these gels digest remarkably easily and get carbohydrate to the working muscles quickly without robbing digestive energy.
     

athlete-specific recalibration
     
    Another key factor in optimized athletic performance is recalibration. I explain this aspect of the Thrive Diet in Chapter 2. One of the major advantages of the Thrive Diet is an altered “perception” that develops as the body becomes recalibrated. Once recalibrated, the body no longer “sees” food the same way. Recalibration removes stimulating foods such as refined sugars and caffeine from the diet. In doing so, the body adapts to functioning at a higher energy level without depending on foods that stimulate. As an inevitable result, the recalibrated body becomes highly sensitive to any form of stimulation. This means that when you are striving for a greater level of fitness by pushing the body to new heights, consuming a controlled amount of stimulating food can have a useful effect. When the body is spurred on in preparation for a workout with a specific goal—to achieve a yet-to-be-realized level of performance, for example—the stress it undergoes can be considered production stress. Shifting stimulation from uncomplementary stress to production stress will result in greater achievement in the workout. Recalibration, then stimulation, is a powerful performance-enhancing tool and is an excellent tactic before a race or major event. However, to maintain its effectiveness and minimize the risks of adrenal burnout, this can be done only rarely.
     
    One of the healthiest and most effective stimulants before exercise is the South American herb yerba maté. Packed with several trace minerals, vitamins, amino acids, and antioxidants, yerba maté is a nutritional powerhouse. I explain it in detail in Chapter 5, page 157.
     
    You will notice that some recipes have options for yerba maté. These are to be used only once the body has been recalibrated, and even then only on occasion. If you feel that you need yerba maté before every workout, it’s time to take a rest.
     

nutrition immediately after exercise
     
    Breaking down muscle tissue on a regular basis and then consuming, without fail, the right nutritional building blocks after the workout is the basis for a stronger, more vibrant, biologically younger body. What is consumed after the workout is vital for cellular reconstruction.
     
    Immediately following a workout, the best snack to eat is one consisting primarily of simple carbohydrate. (A protein “construction” meal should come later.) As I noted earlier, the 45 minutes immediately following a workout is referred to as the fuel window; this window is the best time for the athlete to consume high-quality food. Fed within that window, the muscles will be better able to absorb the carbohydrate in the food, speeding recovery.
     
    A common weight-loss strategy is to restrict calorie intake immediately after a workout. I know many people who will go for a long run, then not eat for several hours, in an attempt to shed body fat. These are the same people who wonder why they feel lethargic during their next workout, and eventually need to skip workouts to feel rejuvenated. In addition to missed workouts, other signs of stress become evident