Nicolas Benfatto - The Vegan Cookbook for Athletes: 45 high-protein delicious recipes for a plant-based diet plan and healthy muscle in bodybuilding, fitness and sports
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The Vegan Cookbook For Athletes
Nicolas Benfatto
Cright 2019 b Nicolas Benfatto - All rights reserved
This dumnt i grd twrd providing exact nd rlibl infrmtin in rgrd to th ti nd iu vrd. Th publication i sold with th id tht the publisher i not r uird t render unting, officially rmittd, or thrwi, ulifid services. If dvi i necessary, lgl r professional, a practiced individul in the profession should be ordered.
Frm a Dlrtin of Prinil whih, was td nd rvd equally by a Cmmitt of th Amrin Bar Association and a Cmmitt of Publishers nd Aitin.
In no w i it lgl to rrdu, duplicate, r trnmit n part f thi dumnt in ithr ltrni mn r in printed frmt. Rrding f thi ublitin i tritl rhibitd nd any trg f thi dumnt is nt llwd unless with written permission frm th ublihr. All rights rrvd.
Th infrmtin rvidd hrin i stated t b truthful nd nitnt, in that n libilit, in trm f inattention r thrwi, b n ug r bu f n lii, processes, r directions ntind within is th litr nd utter responsibility f th riint rdr. Undr n circumstances will n lgl responsibility or blame b hld gint th ublihr fr n rrtin, dmg, or mntr loss du to the information hrin, ithr dirtl or indirectly.
Rtiv uthr wn ll right, not hld b th ublihr.
The infrmtin herein i ffrd fr infrmtinl ur ll, nd i universal as . Th rnttin of the information is withut contract or n t of guarantee urn.
Th trdmrk tht r ud r withut n nnt, nd th ublitin of the trdmrk i withut rmiin or backing b th trdmrk owner. All trdmrk nd brnd within thi book r for lrifing purposes nl nd r wnd by th wnr thmlv, nt ffilitd with this dumnt.
Dilimr and Terms of U: The Author nd Publisher has strived to be as urt nd complete ibl in th rtin f thi bk, ntwithtnding th ft that h d nt wrrnt r represent t n time tht th ntnt within are accurate du t th rapidly changing ntur of the Intrnt. While ll ttmt hv been made to vrif information provided in thi ublitin, th Authr nd Publisher um no responsibility fr errors, miin, r contrary intrrttin f th subject matter hrin.
Any perceived slights of ifi rn, l, r rgniztin are unintntinl. In rtil dvi bk, like nthing l in lif, thr are n gurnt of rult. Rdr r utind t rely upon their wn judgment but thir individul circumstances nd act rdingl.
Thi bk i not intndd fr u a ur f legal, mdil, buin, unting or financial dvi. All rdr r dvid to seek rvi of mtnt rfinl in the lgl, mdil, buin, unting, nd finance fields.
Muscle buldr nd wght trnng enthusiasts tll um tht it is dffult to buld mul n a vegan diet, gvn t lk f animal-based rtn. However, wht th don't realize that vgn dt ftur lnt n th w of lnt-bd rtn. Mrvr, lnt proteins contain vr lttl fat mrd t mt tht can elevate hltrl lvl nd nr th rk f a hrt ttk.
It is rtn tht buld muscle NOT mt.
Prtn ntn essential amino d that are th buldng blk f muscle. Th bd d nt dtnguh where th protein m frm, nd mt is certainly nt th only ur.
For xml, a 4-un f bf lvr, bf ribs, or grund bf contains rxmtl 30 grams of rtn. Yu n btn but th m amount of rtn from soy products, namely edamame nd tempeh, bth f whh rvd 29 grm and 16 grams rtvl fr 4 ounces.
Thr r in ft many ru bdbuldr that are vgn, meaning th eat blutl n animal rdut f n kind. Tll, animal rtn filled wth unhealthy ft, and n ft ntk f a l nrn fr th buldng mul, a vegan r vegetarian dt offers lwr ft lnt bd rtn.
Athlt huld num 0.7 t 1 grm f rtn r und f lean muscle t buld mul nd increase t z.
Thrfr, th d of buldng mul n a vgn diet rlzbl f u knw th nutrnt information fr vru kinds of vegan fd. Thrfr, th idea that vegetarians nd vegans exhibit rwn, wkl physiques uld nt b furthr frm th truth, ll whn th h u hv been ultd thrugh wght-trnng tvt.
Prtn th k ngrdnt ndd for gnng nd mntnng muscular strength, bdbuldr nd wght trnr require rgulr intake of protein t fd mul th nutrtn t needs to grw strong nd gt bggr. Thrfr, u can fllw a vgn diet nd ml ln that ftur protein-rich fd a part of your wght trnng nd bodybuilding regimen.
It bt to brk up ml tm nt vrl small ml durng th d. Include mrnutrnt, uh as fats nd rb, to mntn th nrg needed for intense wrkut and tvt.
Sm f th vegan, protein-rich fd tht bdbuldr n use t buld mul r wght trainers n t t buld trngth nlud th healthy h (u can fnd thm by scrolling thrugh this butful kbk).
Th chickpea nuggt r vgn and th require nl x ntr staples. And th r so dlu! Plant wrd nd ntr r tw pantry tl that are rnbl fr turnng a humbl can f chickpeas nt nuggets: rlld t and th l ud from hk themselves whh is lld ' ufb.' What mk thm undttbl n th nuggets is b grinding th t nt flur, but thr addition makes th nuggt mr fllng nd a complete protein.
YIEL D 4 servings
- 1/2 teaspoon f garlic wdr (n lt)
- 1/2 teaspoon f onion wdr (n lt)
- 1/2 cup f panko r brdrumb (gluten-free)
- 1 (15-uns) n f grbnz bn (do nt drn)
- 1 teaspoon f khr lt
- 1/2 u f rlld oats
- The first thing you will want to do is arrange a rk n th mddl f th vn nd heat t 375F.
- Pl the nk on a rmmd bkng ht nd bk untl it turns gldn-brwn (for about 5 mn.)
- While preparing the nuggets, trnfr it int a large bwl, nd set it d t l. You can use parchment to ln th baking ht.
- When youre done with that, pl the t n a fd rr fttd with the blade tthmnt, nd process it nt a fine flur.
- Trnfr it int a large bowl nd rrv th food rr.
- Drain th hk over measuring u or a large bowl, thn save 1/4 cup of the hk l ud. When youre done with that, pl the hk nt th fd rr, and combine these ingredients with it: garlic, salt, nd onion wdr; nd ul untl crumbly. K mxtur n th food rr.
- Whisk 1/4 u of the hk l ud in a small mixing bowl untl foamy. Put together 1/2 cup of the oat flour and the fm hk l ud t th food processor. Pul untl th mxtur frm a ball. In a situation whereby you hv a lttl oat flur leftover, u can dd 1 tablespoon t the hk mxtur at a time f th mxtur loose.
- When the chickpea mixture is ready, dvd it hk mxtur nt 12 qul portions, nd shape h n nt a nuggt. Coat h of the nugget n th ttd nk nd l them n the rhmnt-lnd baking ht.
- Bake until r (for about 15 t 20 mins.)
- Srv warm and enjoy it with ur favorite dng u.
Th r is grain-free, glutn-fr, l-fr, nut-free, soy-free, refined sugar-free, and vgn. Th dn and fllng vur chickpea nk packed with fbr nd rtn. Feel free to change up th toppings nd mx-n bd on wht you hv n ur frdg. B ur to spray the skillet lbrll with olive oil bfr pouring on the bttr, this hl to rvnt t frm sticking to th kllt. Lkw, I would uggt hng the vgg finely so th cook ftr.
PREP TIM E 10 mins
COOK TIM E 10 mins
TOTAL TIM E 20 mins
YIEL D 1 lrg or 2 mllr
- 1 grn f nn, fnl hd (but 1/4 u)
- 1/4 u of fnl hd rd r
- 1/2 u f chickpea flur (l knwn garbanzo flour or bn)
- 1/4 tn f grl wdr
- 1/4 tn of fn grn sea salt
- 1/8 tn of frhl grund black pepper
- 1/4 tn f bkng powder
- pinch red r flk (optional)
- 1/2 cup + 2 tablespoons of wtr
- Fr rvng: l, vd, hummus, hw rm (tnl)
- Preheat a 10-inch skillet over medium heat. Prr the vegetables nd t d.
- Whisk the garlic powder, pepper, salt, baking powder, chickpea flour, and red pepper flakes (optional) together in a small bowl.
- Add water and whk it wll until theres no clumps in there anymore. You can whk it for a gd 15 seconds t rt lt f air bubbl n th bttr.
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