No Meat Athlete, Revised and Expanded : A Plant-Based Nutrition and Training Guide for Every Fitness Level

275 Pages·2018·7.963 MB·English

by  Frazier, Matt

NO MEAT
ATHLETE
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“ No Meat Athlete will not only power your “ In this fantastic book, Matt clearly lays out a
strength and endurance, it will give you an extra simple but powerful plan for changing your
edge in every aspect of your life.” eating habits. In small steps, you can create a
—Neal Barnard, M.D., healthier, stronger, more compassionate diet
author of Power Foods for the Brain that will fuel the best version of you.”
—Leo Babauta,
“ As a runner who began competing in the days simplicity blogger at zenhabits.net
of the traditional steak training meal, I welcome
this book’s enlightening confirmation of my own “ Matt Frazier takes all the guesswork out of
experience: Athletes who pass on the meat can maximizing your health the plant-based way with
perform at the highest level and still enjoy their his bulletproof primer No Meat Athlete. Whether
meals to the max.” you are an elite marathoner or a weekend warrior,
—Ed Ayres, this clear, concise, and no-nonsense book is your
founder, Running Times magazine, one-stop roadmap to creating and maintaining
and author of The Longest Race:
a sustainable plant-based lifestyle. All hail the
A Lifelong Runner, an Iconic Ultramarathon,
running carrot!”
and the Case for Human Endurance
—Rich Roll,
plant-based ultra-distance athlete and
“ Matt Frazier is a rising star in the world of vegan author of Finding Ultra: Rejecting
Middle Age, Becoming One of the
athletes. Covering the mechanics of diet and
World’s Fittest Men, and Discovering Myself
training as well as the transformative nature of a
whole-foods, plant-based diet, he demonstrates
that a body running on plants is probably the “ . . . an inspiring and empowering book for
one ahead of you at the finish line!” people interested in being healthy, happy, and
—Colleen Patrick-Goudreau, active. I highly recommend this accessible, life-
author of The Vegan Table changing book.”
and The Joy of Vegan Baking —Gene Baur,
founder, Farm Sanctuary
“ Anyone can become a no meat athlete, and
Matt Frazier provides the roadmap to wellness “ If you’ve been waiting for the inspiration to turn
and performance no matter where the journey your life around (by changing what you eat),
takes you.” here it is. It might not make the industrial food
—Scott Jurek, complex happy, but you’ll be glad you did.”
world-renowned ultramarathon champion —Seth Godin,
and author of Eat and Run author of The Icarus Deception
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“ Well-organized, very accessible, and a joy to “ This book is a fantastic, no-fuss, no-judgment
read. This book gives you the real how and why approach to plant-based eating and fitness.
of healthy living with real-life applications, actual Whether you’re curious, brand-new to this, or
training plans, and easy recipes—Frazier nailed it just keeping the blade sharp—get educated, get
with this book.” fed, get fit—read this book.”
—Sid Garza-Hillman, —Osher Günsberg,
author of Approaching the Natural: TV host, Australian Idol
A Health Manifesto
“ . . . filled with practical advice, solid nutrition
“ . . . an excellent resource for the new or information, running tips, training plans, and
experienced athlete. If you are looking for an recipes to fuel athletes of all abilities . . . a
outstanding guide to improving your health and comprehensive guide to what you need to be
fitness, No Meat Athlete is the book for you.” healthy and fit while eating a whole-foods,
—Robert Cheeke, plant-based diet.”
author of Vegan Bodybuilding & Fitness: —Reed Mangels, Ph.D., R.D.,
The Complete Guide to Building coauthor of Simply Vegan and
Your Body on a Plant-Based Diet The Dietitian’s Guide to Vegetarian Diets
“ Considering No Meat Athlete is about eating “ If you were not feeling inspired or empowered
a plant-based diet and running distances most before reading this book, you certainly will after.
people don’t even like to drive, Matt Frazier No Meat Athlete is the plant-based fuel that will
presents the tools and information he shares in a keep you running strong!”
way that is downright approachable, leaving his —Terry Walters,
readers energized with a sense of possibility.” author of Clean Food and Clean Start
—Brendan Brazier,
ultramarathon runner and author of Thrive
“ Inspiring, encouraging, and packed with practical
information, this is a book that will help anyone
at any fitness level learn to eat and train for
optimal plant-powered health.”
—Virginia Messina,
M.P.H., R.D., author of
Vegan for Life and Vegan for Her
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NO MEAT
ATHLETE
A PLANT-BASED NUTRITION
AND TRAINING GUIDE FOR ATHLETES
AT ANY LEVEL
MATT FRAZIER
Ultramarathoner and Founder of NoMeatAthlete.com
with Matthew Ruscigno, M.P.H., R.D.
Foreword by best-selling author Brendan Brazier
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NO MEAT
ATHLETE
A PLANT-BASED NUTRITION
AND TRAINING GUIDE FOR ATHLETES
AT ANY LEVEL
Includes
More Than
- 60 -
Recipes!
MATT FRAZIER
Ultramarathoner and Founder of NoMeatAthlete.com
with Matthew Ruscigno, M.P.H., R.D.
Foreword by best-selling author Brendan Brazier
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Brimming with creative inspiration, how-to projects, and useful
information to enrich your everyday life, Quarto Knows is a favorite
destination for those pursuing their interests and passions. Visit our
site and dig deeper with our books into your area of interest:
Quarto Creates, Quarto Cooks, Quarto Homes, Quarto Lives,
Quarto Drives, Quarto Explores, Quarto Gifts, or Quarto Kids.
© 2013, 2018 Quarto Publishing Group USA Inc.
Text © 2013, 2018 Matt Frazier
Chapter 3 and recipes on pages 102, 104, and 158 © 2013 Matthew Ruscigno, M.P.H., R.D.
First Published in 2018 by Fair Winds Press, an imprint of The Quarto Group,
100 Cummings Center, Suite 265-D, Beverly, MA 01915, USA.
T [phone] F [phone] QuartoKnows.com
All rights reserved. No part of this book may be reproduced in any form without written permission of the copyright owners. All images
in this book have been reproduced with the knowledge and prior consent of the artists concerned, and no responsibility is accepted by
producer, publisher, or printer for any infringement of copyright or otherwise, arising from the contents of this publication. Every effort
has been made to ensure that credits accurately comply with information supplied. We apologize for any inaccuracies that may have
occurred and will resolve inaccurate or missing information in a subsequent reprinting of the book.
Fair Winds Press titles are also available at discount for retail, wholesale, promotional, and bulk purchase. For details, contact the Special
Sales Manager by email at [email protected] or by mail at The Quarto Group, Attn: Special Sales Manager, 401 Second Avenue
North, Suite 310, Minneapolis, MN 55401, USA.
22 21 20 19 18 1 2 3 4 5
ISBN: 978-1-59233-859-7
Digital edition published in 2018
Originally found under the following Library of Congress Cataloging-in-Publication Data
Frazier, Matt.
No meat athlete: run on plants and discover your fittest, fastest, happiest self / Matt Frazier with Matthew Ruscigno.
pages cm
Includes bibliographical references and index.
ISBN 978-1-59233-578-7 (paperback)
1. Runners (Sports)--Nutrition. 2. Athletes--Nutrition. 3. Physical fitness--Nutritional aspects. 4. Vegan cooking. 5. Veganism--Health
aspects. 6. Running. I. Ruscigno, Matthew. II. Title.
TX361.R86F72 2013
641.5’636--dc23
2013024585
Cover Image: Shutterstock
Book Layout and design: Elizabeth Van Itallie
Printed in China
The information in this book is for educational purposes only. It is not intended to replace the advice of a physician or medical
practitioner. Please see your health-care provider before beginning any new health program
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To Erin:
Your unwavering support through every change of course (just when things
were starting to feel comfortable!) means the world to me.
Ten percent of author royalties from this book are donated to animal sanctuar-
ies, including Farm Sanctuary, www.farmsanctuary.org. Thank you for your
support in helping to end the mistreatment of animals.
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CONTENTS
Foreword by Brendan Brazier . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
How I qualified for the Boston Marathon six months after becoming
a vegetarian, how adopting a plant-based diet might just make you a
better athlete, and how to use this book
SECTION I: PLANT-BASED NUTRITION FOR ATHLETES
Chapter 1: Food and Nutrition Philosophy (When Did Eating
Become so Complicated?) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
What’s wrong with our modern attitude toward food
and what we can do to fix it
Chapter 2: Getting Started: Creating a Healthy, Plant-Based
Eating Habit . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .38
How to use the tools of habit change to make a healthy diet last; a
simple approach to eating right without counting calories or following
complicated rules
Chapter 3: Plant-Based Nutrition for Sports: An In-Depth Guide . . . . . . . . . . .64
Guidelines for getting everything you need to fuel your active lifestyle
Chapter 4: In the Kitchen: Basic Cooking Skills to Save You Time,
Energy, and Embarrassment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .93
Healthy, plant-based eating starts with getting into the kitchen; a
quick-start guide to cooking fast, delicious meals
8 NO MEAT ATHLETE
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