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PATTON MD - PLANT BASED DIET FOR ATHLETE: The Complete Guide And High-Protein Vegan Recipes to Increase Muscle Mass, Improve Performance And Strength

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Nvmbr 1 Wrld Vgn D, a lbrtn f l wh dont t mt, gg, h, mayonnaise, hn, wh, gltn r nthng tht m frm r nlud n animal. Nr d th u n lthng, r r bjt md frm n nml. N lthr, n wl, n rl, n vr-kd n. The nml-fr hld bgn in 1994, t mmmrt the 50th anniversary f th Vgn St.Vgnm an xtrm form f vgtrnm, nd thugh th trm w coined in 1944, th nt f flh-vdn can b trd bk t ancient Indn nd trn Mdtrrnn t. Vgtrnm frt mntnd b th Grk hlhr nd mthmtn Pthgr f Sm rund 500 BCE. In ddtn t h thrm but rght trngl, Pthgr rmtd bnvln mng ll species, nludng humn. Fllwr f Buddhm, Hndum, nd Jnm l dvtd vgtrnm, blvng tht humn huld nt nflt n n thr animals.

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PATTON MD
PLANT BASED DIET FOR ATHLETE: The Complete Guide And High-Protein Vegan Recipes to Increase Muscle Mass, Improve Performance And Strength

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Copyright 2021 HOWARD PATTON MD
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.
Contents
INTRODUCTION
Nvmbr 1 Wrld Vgn D, a lbrtn f l wh dont t mt, gg, h, mayonnaise, hn, wh, gltn r nthng tht m frm r nlud n animal. Nr d th u n lthng, r r bjt md frm n nml. N lthr, n wl, n rl, n vr-kd n. The nml-fr hld bgn in 1994, t mmmrt the 50th anniversary f th Vgn St.
Vgnm an xtrm form f vgtrnm, nd thugh th trm w coined in 1944, th nt f flh-vdn can b trd bk t ancient Indn nd trn Mdtrrnn t. Vgtrnm frt mntnd b th Grk hlhr nd mthmtn Pthgr f Sm rund 500 BCE. In ddtn t h thrm but rght trngl, Pthgr rmtd bnvln mng ll species, nludng humn. Fllwr f Buddhm, Hndum, nd Jnm l dvtd vgtrnm, blvng tht humn huld nt nflt n n thr animals.
Th mtl lftl nvr rll ught n n th West, lthugh t wuld mtm up durng hlth rz nd rlgu rvvl. Th Ehrt Cltr, a trt rlgu t fundd n 1732 n Pnnlvn, dvtd vgtrnm wll lb. Th 18th century utltrn hlhr Jrm Bnthm blvd tht nml uffrng w jut ru humn uffrng, nd lknd th d f humn urrt t rm.
Th frt vgtrn t w frmd n 1847 n Englnd. Thr r ltr, Rv. Slvtr Grhm, th nvntr f Graham rkr, -fundd th Amrn Vgtrn St. Grhm w a Prbtrn mntr and h followers, lld Grhmt, obeyed h ntrutn for a vrtuu life: vegetarianism, temperance, btnn, nd frequent bthng. In Nvmbr 1944, a British woodworker nmd Dnld Wtn nnund tht bu vgtrn t dr nd gg, h w gng t rt a nw trm lld vgn, t drb l wh dd nt. Tubrul hd been fund n 40% f Brtn dr w th r bfr, nd Watson ud th t h dvntg, lmng tht t rvd th vgn lftl rttd l frm tntd fd. Thr mnth ftr coining th trm, h ud a frml xlntn f th w the wrd huld b rnund: Vgn, nt Vjn, he wrt n h nw Vgn St nwlttr, whh hd 25 ubrbr. B th tm Wtn dd at g 95 n 2005, thr wr 250,000 lf-dntfng vgn n Brtn nd 2 million n th U.S. Mb, Wd Hrrln nd Fn Al r vgn.
Strict vgnm rhbt the u f nml rdut, vn if t nt fd, but lk any lftl h that nd in -ism, thr r lnt f l wh ht. The vtmn B12 fund lmt ntrl in nml rdut, mn vgn t frtfd fd r tk a vtmn t get th rght amount. And while American vgtrnm h brkn fr f t hlhl nd rlgu rt, bmng n td hlth h mn restaurants ffr vgtrn tn nd mt dnnr rt lnnr nw k anyone vgtrn? bfr planning th mnu veganism tll td t th nml-rght mvmnt nd ut thr n th frng.
Vgn n b trt r lx as th wnt t b n thr fd h: th Intrntnl Vgtrn Unn wbt nlud vgn-frndl rmndr but baking n grd wth animal ft, grn cereals tht nlud animal-based glrn, nd ugr refined wth bn hrl. Thn thr rw vgnm, whh an ffht f vgnm n whh nn f th fd n b kd. Tk tht a t furthr nd u gt mn ml, th d tht th stomach huld nl dgt n t f fd t a tm. Bll, f u t t, thr rbbl mn l ut thr who wnt.
Th Htr of Vgtrn Diets
Vgtrn dt r nt jut a trnd; thv lng bn a tl f humn dtr ttrn. The Adm of Nutrtn nd Dtt 2016 tn paper on vegetarian dt tt rrtl lnnd vgtrn, nludng vgn, dt r hlthful, nutritionally dut nd m rvd hlth bnft fr th prevention nd trtmnt f rtn d. Th dt r rrt fr ll tg f th lf l, nludng rgnn, lttn, nfn, hldhd, dln, older dulthd and fr thlt.
Vgtrn diets r dfnd b th Adm bng dvd f nml flesh, fh nd fd. Hwvr, there r m vrtn including lt-vgtrn, v-vgtrn or lt-v vgtrn whh r dt tht nlud dr, gg r bth, rtvl. Vgn dt d nt ntn n nml flh, fh, fd, dr r gg nd l xlud hn.
Nt only d th plant-based dt hv a lng history thrughut humn vlutn, th ntnu t b ulr td.
Th International Food Infrmtn Cunl Fundtn ltd lnt-bd eating n f th fv fd trnd t wth, tng tht l in th fd tgr hv grwn 20 rnt n 2017. IFIC also nt th increased l f lnt-bd mlk nd mt ltrntv, wll a 2018 Fd nd Hlth Surv ttng tht 70 percent f rndnt rrtd blvng lnt-bd rtn ur r hlthful, mrd t nl 40 rnt wh rrtd blvng nml rtn ur r hlthful. T understand wh plant-based dt r ulr, lt look bk t hw thv rgrd vr tm.
T f Vgtrn Dt
Vgtrn. M r may nt nlud egg r dr products
Lt-v-vgtrn. Inlud eggs nd dr rdut
Lt-vgtrn. Inlud dr rdut but nt gg rdut
Ovo-vegetarian. Inlud gg nd gg rdut, but n dr
Vgn. Exlud gg nd dr rdut, nd m xlud hn
Rw vgn. Bd n vgtbl, frut, nut nd d, lgum nd rutd grn. The munt f unkd food vr frm 75% t 100%.
Th Trubl Wth Trmnlg
Some consumers ttrbut a negative nnttn to vgnm, tng t rtrtv r ltt.
Th trm lnt-bd r lnt-frwrd may be mr nluv t numr but bth rnt th hllng f nt hvng a t dfntn, vn mng nutrtn rfnl.
If th ltrl dfntn used, a lnt-bd dt simply a dt n whh th fundtn md frm lnt. Gvn t nt lld vgtrn r vgn, t uld ml tht mt, ultr r fish uld b nludd n this t f diet, though t wuld lkl b l f an mh than lnt fd.
Vgtrnm Thrughut Htr
Th frt knwn gru t btn frm tng mt in h f hvng lngvt, wll fr hlhl rn, wr Pthgrn fllwr f th Grk hlhr Pthgr (6th ntur B.C.). Inrd b th rgnl thng, Greek hlhr Porphyry uthrd a bk n th 3rd ntur A.D. lld On Abtnn from Anml Fd, turng th dtr ttrn and th f Grk hlhr Pltnu. Thr l vdn f ancient vgtrnm n th Maurya Dnt (304 to 232 B.C.), whn Buddht vgtrn dvt Indn Emrr Ahk nurgd l t r fr nml n n attempt t t animal rf. Addtnll, nnt Jn Emrr Tnmu bnnd l frm tng wld animal mt n th Tng Dnt (675 A.D.).
In th 1400, Lnrd d Vn fmul bm a vgtrn; n th 1700, Bnjmn Frnkln dd wll. Th r jut two f several nfluntl fgur t dvt for a mtl dt.
In th lt 1800, Jhn Hrv Kllgg dvtd fr a vgtrn dt t improve th hlth f th U.S. ultn. A th mdl drtr f th Bttl Crk Sntrum, a Svnth D Advntt hlth nttutn, Kllgg w a hug nflun n Lnn Frn Cr, a nursing grdut wh w ntd hf dttn n 1906 nd, in 1913, ublhd hr frt bk, Th Nw Ckr, bd n vgtrn r served t th Sntrum. In 1917, Cr -fundd the Academy (then Amrn Dtt Atn) nd rvd as t 14th president n 1937. Sn 1962, th Adm h hnrd th fundng mmbr wth the nnul Lnn Frn Cr Mmrl Lecture Awrd t th Fd & Nutrtn Cnfrn.
Vgtrn Nutrtn nd Dtr Gudln
Mt w part of th nnt humn diet, thugh t muh lwr lvl thn td, ll n ndutrlzd ntn. Althugh thr vdn tht nnt humn huntd nd numd meat ftr th lt g 10,000 t 12,000 r g, bd n rt nd bones lltd, t wuld hv bn dffult t hrvt nugh mt t fd growing populations, ll populations nrd rdl during th wrld agricultural rvlutn.
In nnt Gr, tng mt w mtl lbrtr nd tmt f nml-bd ntk n Eurn agricultural t wr jut 5 t 10 klgrm r rn per r. Currnt numtn n industrialized untr tmtd to b 88 t 100 klgrm r person r r.
Th frt Dtr Gudln fr Americans were rld n 1980. Inludd in t r nfrmtn t create a blnd vgtrn tng ttrn t meet nutrtnl nd. Gudln tt tht vgtrn n gt nugh rtn f th vrt nd munt f fd numd r dut.
Exml f protein fd fr vgtrn nlud gg nd mlk rdut (fr ltv-vgtrn), bn nd , nut nd nut buttr, nd rdut. Othr t fr vgtrn nlud nfrmtn n hw to gt nugh lnt-bd ur f rn, lum, zn nd vtmn B12. Prvul, vgtrn gudln wr nludd. Th rlr vrn w l thrugh n hw t bln a vgtrn dt nd ntd ntrutd n hw t ubttut the m munt f plant fd for meat tn. Nw gudln nlud hng n fd gru mtn nd rtn munt fr vegetarians.
Futur Trends In Vgtrn Nutrtn
Rtl xrt rdt th futur f lnt-bd dt nlud bth mt and dairy ltrntv, wll cultured mt, nd tht tfu- and tn-bd mt rlmnt m ntnu rising in ulrt. Vgn mt rlmnt tht tull mm mt txtur nd flvr l r frthmng, wth vrl products lrd n th mrkt. Cnumr trends nt t th ft tht ntrt ntnu t nr nd money nt n lnt-bd rdut lmb h r. A ntrt grw, rgtrd dietitian nutrtnt in n r f rt n bnft frm undrtndng plant-based nutrtn wll bng bl t unl tnt nd lnt n lnt-bd tng.
RDN can urt lnt wh are ntrtd n a vgtrn dt b rvdng evidence fr mrvd utm n mn hrn d nd nfrmtn n the rrtn f a wll-lnnd vgtrn or vgn dt. Th nlud nurng vgn lnt num a rlbl ur f B12, uh frtfd fd r dtr ulmnt, t mt thr nd n n plant fd r a reliable ur f nturll urrng vitamin B12. Othr tntl nutrnt t nlz n th diet nlud mg-3 ftt d, rn, zn, calcium, dn nd vtmn D.
Bnft Of A Vgn Lifesyle
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