Debunking the myth that a plant-based diet and high-intensity athleticism just don’t mix, The Vegan Athlete’s Nutrition Handbook by registered dietitian nutritionist Nichole Dandrea-Russert, MS, is a comprehensive guidebook for anyone looking to dive deep into the science behind plant-based eating and peak performance.
Making the choice to switch to a plant-based diet shouldn’t mean giving up your gains — in fact, incorporating more plant-based foods may even give you an athletic advantage — provided you know how to properly fuel your body while eating vegan. With that said, the book includes over 25 flavorful and fueling vegan recipes such as the recipe for Endurance Banana Bread.
RECIPE: Endurance Banana Bread
Serves: 6 • Prep Time: 10 minutes • Cooking Time: 45 minutes
A key component to good nutrition and staying fueled is having whole, unprocessed food ready to-go whenever you need it.
Plant-Based Buttermilk Ingredients
¼ cup plant-based milk, unsweetened (soy seems to work best!)
2 teaspoons apple cider vinegar
2 cups oat flour
1 teaspoon baking soda
¾ teaspoon baking powder
¾ teaspoon cinnamon
½ teaspoon salt
1½ cups mashed banana (about 3 medium ripe bananas)
¼ cup maple syrup
2 teaspoons vanilla extract
¾ cup walnuts, chopped
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.
About the AuthorNichole Dandrea-Russert, MS, RDN, is a plant-based dietitian and yoga instructor who has a passion for guiding people toward living vibrantly through a foundation of plant-based foods, movement, mindfulness, and meditation. She shares her thoughts through her website Purely Planted. Nichole is also the author of The Fiber Effect. She lives in Atlanta, GA with her husband and rescue pup, Mariposa.
Praise for The Vegan Athlete’s Nutrition Handbook“No matter your level of exercise or fitness, if you want to get into the details of plant-based eating and come away feeling full of info, this is your book.” —Matt Ruscigno, MPH, RD, co-author of Plant-Based Sports Nutrition “…a guide that every plant-based athlete should have, whether they are a strength athlete or Crossfitter or an endurance athlete.” —Kayla Slater, MS, RDN, ACE-CPT of Plant Based Performance Nutrition and Run Coaching, LLC “It’s like having a nutrition coach by your side and will be your go-to whenever nutrition questions arise.” —Dotsie Bausch, Olympic silver medalist and 8x US National Cycling Champion “…provides a quality resource for plant-based protein sources which is challenging to find for athletes who are plant-based or interested in transitioning to a plant based diet.” —Sara Love, ND, naturopathic physician and ultramarathoner