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10 Friday, August 26, 2022brooklintowncrier.com I love this time of year as stores and farmer's markets are filled with local produce. On Sunday mornings, after trail running with friends, I'll stop at a local farmer's market or Farm Boy and fill my cart with fresh local vegetables for the week. Over the summer, I've been training for a fall 26k trail race and doing some endurance-type workouts to get into top shape. I share this because there is a misconception that vegans can't gain muscle or don't get enough protein to be athletic. But a well-researched plant-based diet is perfectly safe. In fact, some vegan athletes claim that being plant-based gives them the edge they need to excel in their sport. Many vegan athletes Power lifter Patrik Baboumian carried a yoke that weighed 550 kilograms (about 1212 lbs) nearly 33 feet at the Vegetarian Food Festival in Toronto in 2013 thus setting a world record and earning the nickname "the strongest man in the world." There are vegan professional athletes in almost every sport now. A Netflix documentary called "Game Changers" covers some of this topic. However, like most documentaries, it's selling one side of a theory. As a long-time runner, I was inspired to go plant-based by Brendan Brazier, a Canadian professional Ironman triathlete and creator of VEGA, a plant-based nutritional line. He's also authored several books. Another top athlete I follow is Rich Roll, an ultra-endurance athlete, podcast host and author who went vegan when his health took a nosedive around his 40th birthday. In 2009, he was awarded the title of one of the "25 Fittest Men in the World" by Men's Fitness magazine. I listen to his podcasts a few times a month and they inspire me. Over the years, I've been to various similar gyms where meat is often a staple of the diet to "build muscle." However, as a plant-based athlete, I've had no problem keeping up. In fact, I used to compete in kettlebell competitions and consistently placed in the top three. Adding protein I add more protein to my diet when competing or training hard, but it's always from plant-based sources. I can easily load up a bowl of oatmeal with various seeds and create a high-protein breakfast. Scrambled tofu is one of my go-to breakfasts in the winter. A plant-based protein shake after a workout is quick and easy. Here's an easy smoothie recipe that has about 10 grams of protein. You can increase the protein content by adding a scoop of unflavoured protein powder or hemp seeds. You may have to add a touch more liquid if you are adding the higher protein ingredients. Cinnamon Apple Smoothie Ingredients: 1 small apple, sliced (peel if not using a high speed blender). 1/2 cup rolled oats 1/2 teaspoon cinnamon ¼ teaspoon nutmeg 1 tablespoon almond butter 1/2 cup unsweetened coconut milk 3-4 ice cubes 1/2 cup cold water Add the oats and water to your blender. Pulse a couple times and then allow the mixture to sit for at least 2-3 minutes so the oats can soften. Add all the remaining ingredients to the blender. Process until smooth, about 30 seconds. Sheree's Hack: Double this recipe, so you have a premade protein shake to grab and go to the gym. Being prepared to eat well, improves your chances of success. Yes, it is for athletes Plant-Based Eating by Sheree Nicholson 905.655.6200 www.brooklineyecare.ca