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Also by Paul Rogers
Beginner's Guide to Running: Training for Weight Loss, Better Health and Your First 5k
Getting Started with Social Media: A Beginners Guide to Marketing Your Brand and Influencing Your Followers
Running Injuries Handbook: Identification, Treatment and Prevention to Keep You Running
Plant Based Nutrition for Endurance Athletes: The New Science of Exploiting Organic and Raw Foods
The Athlete's Guide to Stretching: Increasing Flexibility For Inury Prevention And Rehabilitation
Carbs Are Good, Meat Is Bad: Why The Atkins And Paleo Diets Are Full Of Sh*t
Superfoods Explained: A Fact Based Analysis of Foods with Uncommonly High Nutritive Values
50 Things To Know Before Running Your First Marathon
Running On A Plant Based Diet: How Eating Unprocessed Organic Food Can Improve Athletic Performance
Running on a Plant Based Diet
How Eating Unprocessed Organic Food Can Improve Athletic Performance
Copyright 2015 All rights reserved.
This document is geared towards providing exact and reliable information in regard to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered.
In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved.
The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance. Before beginning any new exercise or new diet program it is recommended that you seek medical advice from your personal physician.
Part I – The Case for a Plant Based Diet
Chapter 1 – Humans Were Meant to be Plant Eaters
Chapter 2 – Illness and the Meat Based Diet
Chapter 3 – The Growth of the Food Processing Industry
Chapter 4 – The Plant Based Diet as a Source for Energy
Part II – Plant Based Nutrition for Runners
Chapter 5 – Debunking the Myths of the Plant Based Diet
Chapter 6 – Optimum Sources of Carbohydrates, Proteins & Fats
Chapter 7 – Energy Bar Recipes
Chapter 8 – Smoothie Recipes
Chapter 9 – Meal Recipes
If you are already a runner, congratulations! You are a participant in one of the best exercises available for clearing your mind and bringing your body to a tremendous level of fitness. If you are considering becoming a runner, please join the club of members who revel in self-accomplishment and elevated health. Regardless of which category you fall into, if you take the journey and transition to enjoying a plant based diet, prepare to see your level of fitness grow exponentially.
In 1977 Jim Fixx published his book entitled The Complete Book of Running, which sold over a million copies and was instrumental in the launch of the American running boom of the late 1970’s. Fixx himself became a fitness icon, and his name became synonymous with the ideal picture of health. It is for this reason that his death at the age of 52 shocked the running world. On July 20th, 1984, Jim Fixx was found on the side of the road dead after suffering a massive heart attack during his morning run on a rural road in Vermont.
Fixx had a family predisposition to heart disease – his father died at the age of 43 from a heart attack. During his autopsy it was determined that Fixx had major blockages in three of his arteries, the worst of which was 95% clogged. Despite knowing that he had a hereditary risk, Fixx felt that his compulsive running regime would keep him immune to health issues. Fixx never addressed the issue of diet, and despite having high cholesterol and a bad family history was a devoted meat eater until his premature death.
Perhaps if Jim Fixx transitioned to a plant based diet he would still be with us today. We are just starting to understand the causal link between eating a meat based diet and illnesses such as cancer and heart disease. Exercise alone is not a wellness guarantee, but running and eating a plant based diet will arguably get you to the highest point of personal health you might ever hope to achieve.
This book is divided into two sections. The first section will outline the argument for why a plant based diet is preferable to a meat based diet in general. The second section will explore areas of interest for the plant based runner, including the different type of foods to eat and their nutritional composition.
It is not a complicated formula. Eating fruits and vegetables can provide us all of the protein, carbohydrates and fats that our bodies need. Runners demand a higher level of nutrition in order to compensate for their training and recovery, and the plant diet has got us covered there too. I hope that if you are reading this book trying to decide whether to transition your diet, you do start on your journey to eating correctly, and hopefully improve your running times as well.
- Paul Rogers
It’s hard to address the topics of plant based eating and exercise without at first laying out the groundwork that humans were originally a primarily plant eating species. The fact that our diet has evolved to contain ingredients other than plant sources does not mean that this is a healthy end. Quite to the contrary, from the standpoint of diet, we are evolving ourselves into a state of sickness of epidemic proportions.
Many anthropologists and historians argue that man is historically omnivorous. However, the anatomical features of man show that the human body favors a fleshless diet. Man’s love affair with meat started less than a century ago with the introduction of the refrigerator car and 20th century consumer society. But even with these changes, the human body has not yet adapted to eating meat. According to Karl von Linne, a renowned scientist form Sweden, when the external and internal structure of human beings is compared to other animals, it shows that his natural food comprises vegetables and fruits.