Page 29 - UK The Official Veganuary Starter Kit
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THE OFFICIAL VEGANUARY STARTER KIT
8. CAN YOU BE A SUCCESSFUL 9. DO YOU NEED MILK FOR
VEGAN ATHLETE? STRONG BONES?
Ask Lewis Hamilton, Morgan Mitchell and Hector No. We need calcium for strong bones, along
Bellerin! Ask Chris Smalling, Venus Williams with vitamin D, and we can get calcium from
and Kendrick Farris! These elite athletes – and a wide variety of sources. Dairy does not have
many more -– are vegan and have reported the monopoly on it!
significant health and performance benefits Calcium can be found in many of the plant
since adopting a plant-based diet. milks and yogurts that are readily available. It
If you haven’t seen the film The Game can also be found in beans (especially black
Changers yet, it’s definitely worth watching. In it, turtle beans, kidney beans and soya beans),
the science behind what a plant-based diet can kale, collards, watercress, broccoli, sweet
do for athletes is explained by researchers and potato, butternut squash, tofu and dried figs.
doctors who are experts in this field. Getting enough calcium as a vegan is not
The film, which was executive produced by difficult so long as you eat a varied diet. But
Arnold Schwarzenegger, Jackie Chan, Lewis eating calcium-rich foods alone is not enough.
Hamilton, Novak Djokovic among others, We need vitamin D, known as the sunshine
features some of the strongest, fastest and vitamin, to help absorb it, so spending some
most powerful athletes in the world. Becoming time outdoors each day will help this. Over
vegan has given them more energy, less the winter months, however, we cannot rely on
inflammation and a quicker recovery time, the sun and must make sure we have another
all with no loss of power or muscle mass. source. In terms of foods, mushrooms are a
From sprinters and cyclists to footballers and great source, and many breakfast cereals,
strength athletes, going vegan is prolonging breads and vegan butters are already fortified
careers and enhancing performance. with it. Since getting sufficient vitamin D in
winter is difficult for everyone, no matter
what their diet is, it is advisable to take a
supplement just to be on the safe side.
DUSTIN WATTEN,
OLYMPIC VOLLEYBALL For optimal bone health, we are also advised
PLAYER AND VEGANUARY to limit caffeine and avoid smoking, as both
AMBASSADOR, SAYS: increase calcium loss from the body, and
to do regular weight-bearing exercise such
“Vegan for my body and mind, as walking, running, dancing, playing football
the animals and the future. or lifting weights.
It’s a decision that is in our control
and everyone benefits.”
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