Vegan Protein Swimming Smoothie Recipes

Vitamin K
The K in vitamin K is from German origin for “Koagulation” which means coagulation in German. This vitamin is essential for coagulation in our bodies. Deficiencies are visible with easy bruising, nosebleeds, and heavy menstrual periods.
An optimal daily intake for a male would be 80 mcg or female would be 65 micrograms.
Vitamin K is readily available in many foods we eat day to day, but is especially concentrated in leafy greens.
Kale ½ cup = 531 mcg
Spinach ½ cup = 444 mcg
Broccoli 1 cup = 220 mcg
Swiss Chard 1 cup = 290 mcg

While fat is easily deposited in the body and is calorie-dense, it also takes longer to breakdown and digest. It can take up to 6 hours to be converted into a usable form of energy. This would clearly identify fat unsuitable as a pre- exercise snack and is why we choose carbohydrates to fuel our activities.

Your best performance simply won’t happen if you lose focus on your body’s needs for nutrients. Give your body what it needs immediately after exercising, when it’s most receptive to replenishment, and it will respond wonderfully

My top recommendations for fat sources for athletes are:
Flaxseed oil
We often cook with oils, and use oil in our salads and day to day meals, why not use oil that includes many of the same benefits as fish oil including a high level of Omega 3s. It’s important to note that consuming flaxseeds alone we will not intake the same amount of omega 3s, flaxseeds must be ground up to release its fat content.
Avocados
Avocados are high in fat, but most of the fat in an avocado is in fact monounsaturated which is the heart-healthy kind that helps lower bad cholesterol. They make an excellent substitution for butter or cream cheese when needed.
Nuts
Walnuts, almonds, sunflower seeds, pistachios and pumpkin seeds are all very special nuts. They contain nutrients such as selenium, lutein, and are very high in vitamin E. Many of them are high in Omega 3 or Omega 6, they provide a good amount of fiber and are great for on the go snacks.

The group analyzes which foods contain the highest pesticide residue and call those 12 the dirty dozen. Each year some foods change, but over the past couple of years these are the foods that have been on the dirty dozen consistently.
Strawberries
Grapes
Celery
Peaches
Spinach
Potatoes
Cherries
Lettuce
Cucumbers
10. Blueberries
11. Sweet bell Peppers
12. Nectarines

Even in your day to day life your body requires the correct kind of nutrition. If you know you’re overweight by 10 pounds and think it’s not that much try strapping on a 10 pound vest and see how well you perform with it on. Yes, those extra pounds will definitely hinder your performance.

Research has proven that the timing of protein intake plays an important role. Eating high quality protein within two hours after exercising enhances muscle healing and development.

Where to find protein
Some examples of foods that contain protein are soy, legumes, lentil, beans, nuts and several vegetables such as avocado, cauliflower, asparagus, broccoli and artichoke.
My top recommendation for protein sources for athletes are:
Almonds
Protein is also found in plant foods such as nuts. It does not offer as much protein as animal foods, but when it comes to plant foods almonds are an excellent choice. Two ounces of dry roasted and salted almonds contains twelve grams of protein. Almonds also provide vitamin E, Fiber and much more.
Soy
Most likely the best plant source of protein. It can be found in many different ways such as tofu, edamame, soy milk, soy burgers, and soy protein based powdered drink mixes.
Protein Powder Hemp, Chia and Pea Blend
The closest there is to a perfect protein source. Commonly found in a variety of powdered drink mixes, nutrition bars, and more. Many studies have found that intakes of protein powder accelerate post-training recovery and enhance muscle performance.
Lentils
They are and easy and tasty way to consume a high dose of protein. With only ½ cup you will add 9 grams of protein and almost 15 grams of fiber to your meal.
Quinoa
There are incredibly versatile in many recipes and pack 8 grams of protein per cup. It also contains nine essential amino acids our bodies need for repair and growth.
Chia Seeds
With an impressive 5 grams of protein in 2 tablespoons, this little seeds pack quite a punch. They’re easy to sprinkle on smoothies, salads and

Carbohydrates
They are the most important source of energy for athletes. No matter what sport you play, carbs provide the energy that fuels muscle contractions. Once carbs are consumed, they breakdown into smaller sugars that get absorbed and used as energy. A steady supply of carbohydrate intake prevents protein from being used as energy. The body stores carbohydrates as glycogen in the muscles and liver, but its holding capacity is limited. When the fuel needs of an athlete are not met with the stored carbohydrate the consequences include fatigue, reduced ability to train hard, impaired thoughts, and a decrease in immune system function.
For these reasons, athletes should plan their carbohydrate intake around key training sessions and their day to day requirements with carbohydrates as an exercise fuel.

On the other hand on low or no training days carbohydrate intake should be decreased to reflect the decrease in activity. A smart way to regulate carbohydrate intake from day to day is to schedule foods that are carbohydrate rich at meals or snacks around important activity sessions. As the intensity of the sessions increase you should increase your carbohydrate intake before, during or after exercising. This not only helps to have the proper amount of carbohydrates, but also it improves the timing so it’s best suited to fuel the session.