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

Lentils, peas, and beans are all in the legume family. Lentils and split peas are among the most commonly used legumes in Thrive Diet recipes for the simple reason that they don’t need to be soaked before cooking.
     
    Legumes in general have an excellent nutritional profile. High in protein, fiber, and many vitamins and minerals, a variety of legumes are part of my regular diet. Peas, and in particular yellow peas, have an exceptional amino acid profile. Also rich in B vitamins (in part responsible for converting food into energy) and potassium (an electrolyte needed for smooth muscle contractions), yellow peas are an excellent addition to an active person’s diet. Because of peas’ superior amino acid profile, manufacturers are now producing pea protein concentrates and isolates. This high-quality vegetarian protein is a good option for people with soy allergies.
     
    Although some people avoid legumes because of their gas-producing reputation, legumes are no more a culprit than many other foods as long as they are prepared properly. After soaking beans and shelled peas in preparation for cooking, be sure to rinse them in fresh water. Rinse them again in fresh water after cooking. The water they soak and cook in will absorb some of the indigestible sugars that cause gas; rinsing it off will help improve their digestibility and minimize their gas production. Another way to improve the legumes’ digestibility is to add seaweed to the pot when cooking them, to release the gas. A short strip of seaweed is enough for a medium-sized pot. As with all fiber-rich foods, legumes should be introduced slowly into the diet to allow time for the digestive system to adapt. Gradually increasing the amount of legumes you eat each day will ensure a smooth transition to a healthier diet.
     
    Raw legumes are ideal for sprouting. Sprouting improves both legumes’ nutritional value and digestibility—enough so that they may be eaten raw. As well, sprouting allows the digestive enzymes to remain intact, eliminating gas production altogether.
     
    These are the legumes I recommend for their nutritional value and taste:
     

     

seeds
     

flaxseed
     
    Of all the plants in the plant kingdom, flaxseed has the highest level of omega-3, an essential fatty acid. Omega-3 and omega-6 are considered essential because the body cannot produce them. Omega-6 is relatively easy to obtain in a healthy diet; it is prevalent in many nuts, seeds, and vegetable oils. In contrast, omega-3 is relatively rare in the plant kingdom, although hemp and walnuts contain some. Flaxseed, however, is the most abundant source of omega-3 (57 percent of their total fat), making it a vital addition to the vegetarian or vegan diet.
     
    Omega-3 is very important to athletes. Aside from its ability to help reduce inflammation caused by movement, omega-3 plays an integral part in the metabolism of fat. A diet with a daily dose of 10 grams (about 1 tablespoon) of ground whole flaxseeds will allow the body to more efficiently burn body fat as fuel. This is beneficial to anyone wanting to shed body fat, but it is of major importance to athletes who need to spare muscle glycogen. As the body becomes proficient at burning fat as fuel (by training and proper diet), endurance dramatically improves.
     
    To understand the significance of omega-3 to exercise, let’s compare two athletes, both at an equal level of fitness. One relies purely on his body’s ability to burn carbohydrates, while the other has fueled his body with high-quality fats as well. The athlete who feeds his muscles only carbohydrate can store only enough muscle glycogen for about a 90-minute workout. After that, he needs to ingest more or his performance will decline. On the other hand, the athlete who has incorporated omega-3 and omega-6 into his diet (and trained properly) will be able to draw from fat reserves. This means the athlete has a dual fuel source, lengthening the time it takes for muscle glycogen to be depleted while improving endurance—not to mention creating a leaner body.
     
    Flaxseeds are high in potassium, an integral electrolyte for active people, because it is in part responsible for smooth muscle contractions. The body loses potassium when it sweats, so this mineral must be replaced regularly to keep the body’s levels adequately stocked. Potassium also regulates fluid balance, helping the body keep hydrated.
     
    Flaxseed contains both soluble and insoluble fiber. Soluble