The Vegan Athlete's Nutrition Handbook: Fueling Your Peak Performance

Unveiling the Ultimate Guide for Plant-Based Athletes

Are you a vegan athlete looking to debunk the myth that plant-based eating and high-intensity athleticism don’t mix? Look no further! Registered dietitian nutritionist Nichole Dandrea-Russert, MS, brings you “The Vegan Athlete’s Nutrition Handbook,” a comprehensive guidebook that will revolutionize your approach to plant-based nutrition and peak performance.

Power-Packed Recipes: Endurance Banana Bread

Who says plant-based athletes can’t enjoy delicious and nutritious treats? Let’s dive into one of the book’s exciting recipes: Endurance Banana Bread. This energizing recipe is not only easy to prepare but also keeps you fueled for those intense workouts. Plus, it’s vegan-friendly!

RECIPE: Endurance Banana Bread

Serves: 6 • Prep Time: 10 minutes • Cooking Time: 45 minutes

Plant-Based Buttermilk Ingredients

• ¼ cup plant-based milk, unsweetened (soy seems to work best!)
• 2 teaspoons apple cider vinegar

Dry Ingredients

• 2 cups oat flour
• 1 teaspoon baking soda
• ¾ teaspoon baking powder
• ¾ teaspoon cinnamon
• ½ teaspoon salt

Wet Ingredients

• 1½ cups mashed banana (about 3 medium ripe bananas)
• ¼ cup maple syrup
• 2 teaspoons vanilla extract
• ¾ cup walnuts, chopped

Directions

1. Preheat the oven to 350ºF. Prepare a 9×5-inch loaf pan (or similar size) by lining it with parchment paper or spraying it with oil.
2. Make the buttermilk: In a small bowl, add the milk and the apple cider vinegar. Stir then set aside while you prepare the remaining ingredients.
3. Add the dry ingredients to a large bowl and stir. Set aside.
4. Mix the mashed banana, maple syrup, and vanilla together in a medium bowl.
5. Pour the wet ingredients into the large mixing bowl with the dry ingredients. Add the buttermilk and stir. Don’t overmix! A little lumpiness is okay.
6. Stir in the walnuts (omit for nut-free).
7. Pour the batter into the baking dish and bake for 45 minutes or until browned on top and cooked through the center (baking time may vary depending on your oven).
8. Store in the refrigerator for up to 5 days. To store in the freezer, slice the bread into individual pieces and wrap them separately in parchment paper before storing in the freezer for up to 30 days.

Meet the Author

Nichole Dandrea-Russert, MS, RDN, is a plant-based dietitian and yoga instructor with a passion for guiding people toward vibrant living through plant-based foods, movement, mindfulness, and meditation. You can explore more of her insights on her website, Purely Planted. Nichole is also the author of “The Fiber Effect” and resides in Atlanta, GA, with her husband and rescue pup, Mariposa.

Grab a Copy

You can grab your copy of “The Vegan Athlete’s Nutrition Handbook” for just $20.00 in paperback or $9.99 as an ebook. It’s like having a performance-enhancing secret at your fingertips!

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