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

consistency.
     
     
    This gel will keep for up to 3 days in the refrigerator, but it’s best when consumed fresh.
     
    Makes about 3/4 cup, enough to fill two standard 4-ounce gel flasks.
     

     

Direct Fuel Bites
     
    These are the ultimate for quick energy. Add 2 tsp ground yerba maté for an even greater kick.
     
    5 dates
2 tbsp coconut oil
2 tsp lemon zest
1 tsp lemon juice
Sea salt to taste
     
     
    In a food processor, combine all ingredients; process until smooth. Form mixture into a 1/4-inch-thick rectangle. Cut into bite-size pieces. Individually wrap in Cellophane and store in the refrigerator or freezer.
     
     
    Will keep well in the freezer for up to 3 months, and for up to 2 weeks in the refrigerator.
     
    Variation: Add 1 tsp roasted carob powder (or cacao nibs to make 100% raw).
     
    Makes approximately 8 ½ ounce bite-size bars.
     

     

puddings Energy Pudding
     
    A nutritionally balanced blend of easily digestible high-nutrient foods, energy pudding is a great pre-exercise snack.
     
    2 bananas
1/2 cup dates
1/4 cup ground flaxseed
1/4 cup roasted carob powder (or cacao nibs to make pudding 100% raw)
1 tbsp coconut oil
1 tsp lemon juice
1/4 tsp sea salt
     
     
    In a food processor, combine all ingredients; process until smooth.
     
     
    This pudding will keep for up to 3 days in the refrigerator, but it’s best when eaten fresh.
     
    Variation: Add 2 tsp ground yerba maté for a high-performance version. (Keep in mind that this will also mean greater fatigue later.)
     
     
    Makes 2 servings.
     

Recovery Pudding
     
    This pudding is similar to the recovery drinks, simply offering a different texture for variety. It tastes especially good when cold, just after a hot summer workout.
     
     
    2 bananas
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 tsp ground rooibos (grind to a fine powder in a coffee grinder)
1 tsp lemon juice
1/4 tsp sea salt
     
     
    In a food processor, combine all ingredients; process until smooth.
     
     
    This pudding will keep for up to 3 days in the refrigerator, but it’s best when eaten fresh.
     
    Variation: To further alkalinize plus fortify, and therefore increase recovery rate, substitute 1/4 cup ground flaxseeds and 1/4 cup hemp protein with 1/2 cup of Vega Whole Food Smoothie Infusion or Vega Whole Food Health Optimizer.
     
     
    Makes 2 servings.
     

recovery drinks
     
    With approximately four parts of carbohydrate for every one part of protein, these recovery drinks have more protein than the sport drinks, yet less than a smoothie. This is the ideal ratio to help speed recovery immediately after exercise, before a protein-rich smoothie is consumed.
     
    As a variation of either of the recovery drink recipes below, substitute 1 cup young coconut water for 1 cup water to increase electrolyte and simple carbohydrate content. For extra adrenal nourishment, add 2.5 grams of maca.
     

     

Lemon-Lime Recovery Drink
     
    Juice of 1/2 lemon
Juice of 1/4 lime
4 dates
2 cups water
2 tbsp agave nectar
1 tbsp hemp protein
1 tsp ground dulse flakes
1 tsp hemp oil or EFA Oil Blend (p. 210)
1/2 tsp lemon zest
     
     
    In a blender, combine all ingredients; process until smooth.
     
     
    Keep refrigerated for up to 3 days. Some settling may occur, so re-blend before drinking.
     
    Makes about 3 cups.
     

     

Ginger Papaya Recovery Drink
     
    2 dates
2 cups water
1/2 cup ripe papaya chunks
2 tbsp agave nectar
1 tbsp hemp protein
1/2 tbsp grated fresh ginger
1 tsp ground dulse flakes
1 tsp hemp oil or EFA Oil Blend (p. 210)
1/2 tsp lemon zest
     
     
    In a blender, combine all ingredients; process until smooth.
     
     
    Keep refrigerated for up to 3 days. Some settling may occur, so re-blend before drinking.
     
    Makes about 3 cups.
     

pancakes Performance Banana Pancakes
     
    These are the best pancakes to eat before embarking on a long workout. They are light and easily digestible, yet deliver an abundance of nutrients to fuel peak performance. Add yerba maté to enhance the quality of your workout—just be prepared to rest longer afterward.
     
     
    2 dates
1 banana
1 cup Popped Amaranth (p. 209)
1 cup Hemp Milk (p. 268)
1 cup water
1/2 cup sprouted or cooked buckwheat
1/4 cup ground flaxseed
1/4 cup hemp protein
1 tbsp ground dulse flakes
1/2 tbsp grated fresh ginger
     
     
    In food processor, combine all ingredients; process until smooth.
     
     
    Lightly oil a frying pan with coconut oil