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How Does a Pro Soccer Player Fuel Up

How Does a Pro Soccer Player Fuel Up - Healthy Eating, nutrition, athletes, Vegan, protein powder, soccer, meal planning, plant-based diets, Vegetarianism


I’m Lauren Barnes and I’m a certified football play and captain of the Seattle Reign FC. I’m additionally a plant-based athlete, which has been reasonably the journey. There were such a lot of stumbling blocks that experience examined me each off and on the sector – bodily and mentally. My meal making plans continues to be a piece in development as a result of I proceed to seek out issues that paintings higher than others as I evolve each and every and each day. 


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Being vegan doesn’t all the time imply being wholesome. There are such a lot of dangerous possible choices and choices in the market that may be laborious to spot. To make certain that I make wholesome possible choices, I attempt to steer clear of any meals which are extremely processed and stick with contemporary meals that come from the earth. I’m an enormous believer in listening and figuring out your frame. I don’t rely energy or measure any meals, however reasonably I pay attention to my frame and likewise think about my coaching routine. As an example, main as much as a recreation, I can want to gasoline my frame otherwise than on a break day.


My day-to-day regimen by no means appears to be like the similar, however I’m going to stroll you thru a few of my favourite recipes, game-day foods, go back and forth making plans and a few guidelines I’ve discovered through the years.


Here’s what I generally consume in an afternoon:


Breakfast: Apple pie oatmeal – rolled oats, plant-based protein powder, gala apples, chia seeds, almond milk, cinnamon, natural maple syrup, walnuts & hemp seeds


Snack: Protein shake


Lunch: Candy potato hash – chopped candy potato, onion, pink bell pepper, broccoli, mushrooms, black beans & box roast “sausages”


Snack: Rice desserts with almond butter and bananas


Dinner: Past meat burger, candy potato fries, and blended veggies


I additionally sought after so as to add a few of my favourite herbal sweeteners for everybody in the market with a candy enamel,  some nuts and seeds that can get advantages athletes with protein, restoration, and effort for apply and video games, and finally nice wholesome choices for plant-based protein. 



Sweeteners Medjool Dates, 100% Natural Maple Syrup, Coconut Sugar, Nut Butters, cocoa
Nuts/Seeds Chia Seeds, Sunflower Seeds, Cashews, Almonds, Hemp Seeds, Pepita Seeds
Beans/Legumes Chickpeas, Black Beans, Lentils, Tempeh


Sport Day Vitamin

Numerous other people inquire from me what I consume to gasoline me on recreation day all through the day and a 90 + minute recreation. My recreation day vitamin appears to be like other than what I consume on a standard day. Here’s a breakdown of what I consume for recreation days:


Breakfast: Vanilla Banana Protein Pancakes (made with protein powder) crowned with almond butter, contemporary fruit, nuts & seeds and a dash of maple syrup


Snack: Banana & almond butter


Pre-game meal: Dave’s Killer Bagels with hummus and avocado unfold, Past Meat candy Italian sausage, hummus & tomato 


Publish-game meal: Chocolate protein, cherry, almond butter & almond milkshake with candy potato and Past meat burger




Avo Toast (Non-public Recipe):

  • Two slices of Dave’s Killer Bread 
  • 1 ripe avocado 
  • 1 tsp hemp seeds
  • 1 tsp chia seeds
  • Squeeze of lemon
  • Salt & Pepper to style
  • Tomato slices not obligatory 


Candy Potato Hash (Non-public Recipe)

  • 1 cup chopped candy potato
  • half of onion chopped 
  • 1 cup pink bell pepper chopped 
  • 1 cup broccoli 
  • 1 cup mushrooms 
  • 1 cup black beans
  • 1 box roast sausage sliced 

As you’ll see, it is not truly that sophisticated. You learn how to adapt your menu to what works for you thru trial and blunder. After getting a plan, you attempt to stick with it as a result of it really works. It is that straightforward. I’ve to make changes that any individual who isn’t on a plant-based vitamin do not have to make, however you would need to do the similar if you happen to have been going keto or paleo. It isn’t the vitamin that is the drawback, a large number of the days, it is how you select to make use of it.


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