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

muscle tissue elasticity, allowing fluent, supple movement. A trace mineral, selenium combines with other antioxidants to shield red blood cells from damage done by physical exertion. It also improves immune function. As with other antioxidants, selenium offers protection from environmental stress encountered by most people on a regular basis.
    Best Thrive sources: Brazil nuts, walnuts, brown rice, nutritional yeast.

zinc
     
    Zinc’s major role is to allow the body to use dietary protein as building blocks, for the regeneration of muscles. As well, zinc plays an integral role in the preservation of proper immune function. Best Thrive sources: pseudograins, pumpkin seeds, nutritional yeast.

carbohydrate, fat, and protein
     

carbohydrate
     
    Carbohydrate is abundant, present in most foods to at least some degree. For nonactive people, a regular diet will supply the body with all the carbohydrate it needs. For active people, however, increased dietary carbohydrate is essential for maintaining energy levels and replenishing muscles post-exertion. Carbohydrate also assists in the digestion and utilization of all other foods.
    Carbohydrates are made up of three components: sugar, starch, and fiber. When grains are refined, the fiber is removed, increasing the percentage of starch and sugar. These are the “bad” carbohydrates. Unfortunately, they are the ones most plentiful in the typical North American diet of refined carbohydrates. White bread, pasta, donuts, and other such foods make up the vast majority of the average North American’s carbohydrate intake. Fiber-rich whole grains and fruit in particular, on the other hand, are “good” carbohydrate, needed by the body in order to be healthy and function optimally. And as you know, optimal health leads to optimal, lean body composition. In addition, refined, processed carbohydrates cause inflammation to develop in the body. Inflammation is the precursor to visible signs of premature aging. In contrast, carbohydrate derived from raw fruit helps reduce inflammation, contributing to quicker recovery from exercise and slowing of biological aging.
    The first symptoms exhibited by people who limit healthy carbohydrates for a prolonged period are mental lethargy and increased general fatigue. If a carbohydrate-restrictive diet is maintained for an extended period, it can lead to internal organ damage and, ironically, a reduction in lean muscle and the accumulation of excess body fat. Complex carbohydrates derived from whole grains are an excellent source of fuel for the muscles and brain.
    Best Thrive sources: vegetables, pseudograins, fruit.

fat
     
    When the body is engaged in a low-intensity activity, fat is its primary source of energy. (Carbohydrate takes over once intensity increases.) Fat ensures that fat-soluble vitamins A, D, E, and K are delivered and utilized in the body. Fat-soluble vitamins play a major role in overall health; dietary fat helps activate and transport them.
    Best Thrive sources: flaxseed, hemp, and pumpkin in seed and oil form; avocado.
     
    Essential Fatty Acids Omega-3 and omega-6 are the two essential fatty acids (EFAs), essential meaning that the body cannot produce them—they must be ingested, by eating foods rich in EFA. EFAs are a type of fat known as long-chain polyunsaturated fatty acids.
    EFAs are an important dietary component of overall health. Lending support to the healthy function of the cardiovascular, immune, and nervous systems, EFAs also play an integral role in promoting cell health. Repair and regeneration of the cellular membrane is vital for keeping the body biologically young and enabling it to retain mobility and vitality throughout life. Contributing to our cells’ ability to receive nutrition and eliminate waste, EFAs help keep the cellular regeneration process moving. Our body’s ability to fight off infection and reduce inflammation is in part dependent on having an adequate supply of EFAs in the diet. Healthy and efficient brain development in children has been linked to a diet rich in EFAs.
    A balance of omega-3 and omega-6 EFAs is vital for skin health. Dry skin is commonly treated topically with a moisturizer, leaving the cause of the problem unaddressed. A diet with adequate EFAs will keep skin looking and feeling supple.
    Best Thrive sources: omega-3: flaxseed, flaxseed oil, all hemp products (protein, flour, seed, oil), walnuts; omega-6: hemp products (protein, flour, seed, oil), seeds, most nuts,