22 March 2021

sports and nutrition biz

Great diet to amazing Performance



I have been an advocate of organic food and supplements and reading my various articles will convince you on how essential organic food nutrients are towards your fitness in physical activities and in sports. Each one of us need good food, great nutrients to keep our bodies active and fit. Even when you are not involved in professional sports career, you still need good organic food to keep your body in shape. You don’t just want to eat to keep yourself alive, you also want to eat healthy to keep your body looking fresh while performing at the highest level in sports and fitness. In this article we look at the plant-based nutrition and how best and simple we can make our own home smoothies. But before this, there are certain things we need to know regarding plant-based nutrition and sports.


As simple as the question may look like, sometimes people mistake plant-based nutrition, and include some that are not strictly plant based. That is why it is pertinent to define the plant-based food, from which we can obtain our nutrition plans.

Sometimes it is referred to as “plant-forward” nutrition, but in anyways, it has to do with the eating patterns that focus on foods derived primarily from plants. As I said earlier, to distinctly underline the sources, we must state some examples: All This fruits and vegetables are included in plant-based foods. From fruits and vegetables, we can derive the following: nuts, seeds, oils, whole grains, legumes, and beans. Others are lentils, chickpeas, peanuts, almonds, spirulina, quinoa, etc. Now note that one does not has to be vegetarian or vegan. Having a dietary from plant-based, one can add eat meat or dairy, unless he or she decides to go all out as vegetarian or vegan. Strict plant-base means the whole diet or food must come from plants, and doesn’t include animal ingredients such as meat, milk, eggs, or honey.


There are many questions regarding the authenticity of basing our diets on plant products. The question whether it is good for athletes depend on the athletes and the kind of plant food, but generally, plant-based food is essentially good for the health of the athletes. Consuming food mainly based on plants helps the hearts to be strong. Plant-based nutrition helps fitness persons to trim down their weight, enabling them to work well on their quickness and alertness. Eating plant-based organic food helps to reduce blood pressure and cholesterol, thereby helping the athlete to evade the risk of inflammation which may be dangerous to their utmost performance and recovery from injuries.

Furthermore, athletes must plan their plant-based diet correctly, to meet all the required protein, vitamin and mineral that are needed for such physical activities. A mistake on this means that one will not feel or have the required nutritional efficiency to perform. He may suffer malnutrition.


All athletes need energy for muscular growth and for body building. This means that the athlete needs calories. There are foods that are dense in calories. These foods include the following: potatoes, beans, lentils, squash, brown rice, oats, quinoa, and other starchy vegetables, legumes, and grains. Most calorie foods are carbohydrates. This does not mean that one should consume more than his or her bodies need to burn. At least ordinarily, most people need between 1,500 and 2,000 calories a day while athletes, burn from 500 to 1,000 more calories – 2,500 to 3000 calories every day. According to studies from Live Science, “Typical male table tennis players burn about 3,500 calories a day, and typical female players burn about 2,500 calories. On match days, players typically burn between 300 and 500 calories per match and play two or three matches per day”. Researchers reveal that endurance-trained athletes have a higher resting muscle metabolism than their unfit counterparts, this implies that they burn energy faster than sedentary people even without exercising. The list below are calories burnt per hour by various athletes in different sporting activities.


Sometimes one worries about building Muscles on a Plant-Based Diet. The fact remains that following a plant-based diet you can build muscle or perform at a high level when it comes to your training by adding some animal protein to your diets, like meats. It will be for enough balancing. Though a well-balanced plant-based diet can provide the energy and nutrients needed for efficient training and muscle growth. Plant diet can be source of acquiring enough calories needed for sports. Many of our sporting events need enough calories for right performance. Below is the list of calories burn on each sporting event.

• Gymnastics: 288 calories per hour

• Handball: 864 calories per hour

• Health rider burns 360 calories per hour

• Heavy cleaning: car, windows 324 calories per hour

• Aerobics, step: high impact burns 720 per hour

• Aerobics, step: low impact burns 504 per hour

• Aerobics: high impact burns 504 per hour

• Martial arts: karate, kickboxing burns 720 calories per hour

• Moving: carrying boxes burns 504 calories per hour

• Mowing lawn: push, hand burns 396 calories per hour

• Running: 6 min/mile burns 1188 calories per hour

• Running: 8 min/mile burns 900 calories per hour

• Running: 10 min/mile burns 720 calories per hour

• Running: 12 min/mile burns 576 calories per hour

• Weightlifting: general burns 216 calories per hour

• Volleyball: beach burns 576 calories per hour

• Weightlifting: general burns 216 per hour

Plant-foods with Calories per 100grams

1. Almonds. Calories: 580 calories per 100 grams

2. Peanuts. Calories: 587 calories per 100 grams

3. Walnuts. 654 calories per 100 grams

4. Sunflower seeds. 584 calories per 100 grams

5. Olive oil. 884 calories per 100 grams

6. Oats. 389 calories per 100 grams

7. Soybeans. 449 calories per 100 grams

8. Pinto beans. 347 calories per 100 grams

As an athlete or fitness person, you may have to try to make your diet 80 to 90 percent plant-based by eating more legumes and starches while reducing animal, fish, and egg protein to 10 to 20 percent. Meaning that you do not have to consume only plant foods but garnishing it with little percentage of animal protein with make a balance list. Also, you must try to consume more juices, blended salads, and green smoothies. You can add protein to blends but avoid adding huge scoops of powder.



Day 1: Tofu scramble or Oatmeal-based breakfast muffins.

Day 2: Blackberry-Citrus Granola Bowl.

Day 3: few Ingredient Pancakes

Day 4: Baked Steel Cut Oatmeal

Day 5: Banana Cream Pie Chia Pudding.

Day 6: Carrot Cake Overnight Oats

Day 7: Chocolate peanut butter shake.


Day 1: Cauliflower rice bowl with black beans, corn, avocado, and salsa.

Day 2: Tomato basil soup with oyster crackers.

Day 3: Sweet Potato Medallions with Almond Sauce and Chickpea Salad.

Day 4: Summer Salad with Tempeh Croutons and Beet Dressing

Day 5: Vegan Sushi Power Bowl

Day 6: Black Beans and Greens Over Rice

Day 7: Hearty Kale Salad


Day 1: Veggie-topped pizza or Snack Zucchini chips.

Day 2: Veggie stir-fries with tofu

Day 3: Churrasco-Style Tofu Steaks with Hemp Chimichurri. Breakfast: “Huevos” Soy-Cheros

Day 4: Chickpea and Kale Curry.

Day 5: Perfect Lentil Soup with Mashed Potatoes

Day 6: Quick & Easy Plant-Based Curry

Day 7: Black Bean Burger

You can eat some plant-based snacks between the meals. There are possibilities of being hungry and scrambling for something to eat before the mealtime. These are some snacks one can choose from:

Dried Fruit, Fresh Fruit, Vegetable Chips, Fresh Vegetables, Popcorn, Apple slices with nut butter, Blueberries and other berries, Frozen Grapes, Pears, Plums, Pineapple, Orange slices, Bananas.