Of course they can!
Elsewhere on-site, an inspiring story by an amateur athlete that I can relate to well:
With recent plant based athletes like Brendan Brazier, Scott Jurek, and Rich Roll sharing their success stories, it’s a great time to represent this lifestyle. While none of them follow the starch based McDougall diet that I feel is best, they all attribute nearly all their success to their nutrition.
But it is interesting to see more exposure and discussion of plant based lifestyles and high level sport. What was mocked by many, including so-called “experts” a few years ago now gets fairly balanced coverage. I thought the interview article with professionals was good. It explains that just because a diet is vegetarian or vegan does not necessarily make it healthier. There are plenty of plant based junk foods, and basing your caloric intake on oil, refined flour, sugar, fake meats and cheeses will not promote health.
Here are few quotes I found particularly interesting:
“You do have to be diligent about protein intake if you’re vegan. I have clients, especially women, who say, ‘Oh, I put a few chickpeas in my salad.’ But that’s not going to do it.”
Perhaps. If you’re not eating enough whole plant foods, I can see this happening. But that’s not a healthy diet. If you’re eating intact starches and vegetables with enough calories, protein will not be a problem. Look at the Kenyans. The comment also reflects a bias many of us have where we pigeon-hole certain nutrients into certain foods and forget about the big picture. In this case it’s beans for protein. Whole starches average 10% of calories from protein, and green vegetables have more protein per calorie than most animal foods. I will concede that some research indicates that an absolute value of protein of 1.2g/kg of body weight maximizes recovery. For some, that may take a little extra effort.
“The one issue is vitamin B12, which is found only in meat; B12 is important for endurance athletes, since it affects red blood cell production. “
True. But we already know that, and it’s easy to fix. And it’s probably not nearly as dangerous as people think, especially when it also affects omnivores as well. Dr. McDougall explains the research quite well in his article.
“My feeling is that hard training trumps everything. Diet, if it’s healthy, isn’t going to make that much difference.”
Yes and no. Consistent training is the most important thing. The body adapts gradually. Time out due to injury, illness, or overtraining stall progress. But I firmly believe only a healthy diet allows for that long term progress. Without proper nutrition, the body won’t recover well.
Diet is certainly key fro me. I have raced the last three weekends consecutively for 4-8 hours each time. With plenty of time for reflection at the back of the pack, I realized that 10 yrs ago, eating the Standard American Gourmet Foodie Diet, there was no way I could have done even one of my recent races. Now I love racing, and as soon as my legs aren’t sore, I’ll be back training for the next one. Without my whole foods, starch based diet, I can’t be active.
“I can say with full confidence that my rapid transformation from middle-aged couch potato to Ultraman—to, in fact, everything I’ve accomplished as an endurance athlete—begins and ends with my PlantPower Diet.”
He had me right there. I absolutely loved that he came right out and said it up front. No beating around the bush of labeling this or that. Straight up: this was only possible because of diet. I feel exactly the same, even though I’m not at his level. I race at the back of the pack, but before I changed my diet, incidentally at about the same time, I couldn’t race at all. Racing was a dream that required far more energy than meat and dairy afforded me. When people remark about my healthy eating habits, my response is similar: I can’t do what I love to do unless I eat this way. I indulge myself from time to time, but I don’t kid myself any more. I know what it will do to my training and recovery. Indulgences are becoming less and less pleasurable.
If you’re the last person on the planet to read this book, get thee to a bookstore now! Or Amazon. Or drop by and I’ll loan you my copy. This book is amazing. I thought I knew what it was about, but I got surprised. I first found Roll online searching for other plant based athletes who shared their experiences, so I thought I knew what it was about. Then I heard some interviews where alcoholism was mentioned. Then I read the book. Holy cow! What a tale.
The book can be divided into three parts:
1) Swimming career that morphed into a drinking career
2) Mid Life Scare: goes vegan and becomes ultra distance triathlete
3) Nuts and Bolts: (or twigs and berries) how he eats, and why
TIME IN THE DRINK (chlorinated and alcoholic)
The early life stuff I tend to skim through in biographical reading. I don’t usually find it that interesting. Fortunately, Roll and his editorial team fixed that for me. The two important parts the reader needs to understand for the later story are made clear. Roll was not an athletic kid until he discovered swimming. And then he got good. Fast. He was able to choose what collegiate swimming program to attend. This shows the foundation of talent he had when he came back to sport later in life. Second, he was socially awkward and isolated a lot. This makes it much clearer why he became an alcoholic. The booze erased the awkwardness, and even early on he knew that, “Although a miracle salve to my social inadequacies, I just liked it too much.”
Part One of the book is about Roll’s career as a drinker. The vegan stuff, the endurance stuff, all that comes later. That’s what I wanted to read about, but instead I got hooked on the ten year binge. Roll tells this part of the story with a carefully balanced tone that doesn’t over-dramatize, nor leaves out anything crucial. This is not the story of a celebrity binge, but what an otherwise normal person can get themselves into. There are enough details to feel the everyday life of an addict, and drama from DUIs to keep you turning pages, but it never bogs down. The story keeps moving forward. But the best part, and what made me read it in one sitting was the clear understanding of why he did it. His insight is so clear that it all makes perfect, logical sense.
The attraction for him started from the very beginning, the first drink he had at a swim team party:
“… all those feelings of fear, resentment, insecurity, and isolation just vanished, replaced with the rush of comfort and belonging… For the first time in my life, I experienced what I thought it must feel like to be normal-“
From there, the double edges of the sword begin to appear. While alcohol helped in some ways, the very problems Roll thought alcohol solved, alcohol started to cause. Rather than ease his social problems, it ended his first marriage on his honeymoon! Of course we as readers can see it thanks to power of hindsight, but the Rich Roll of the time couldn’t. And that’s what grips you.
Part Two is the athletic story that I thought I was buying. Like many people, once Roll sobered up and put his career back in focus and started a family, his health declined dramatically. It’s a bit ironic that in a story of an alcoholic, the main “moment of clarity” is walking up the stairs gasping and afraid of a heart attack! What makes this section of the book so readable is seeing Roll make mistakes trying to apply a new plant based diet and learn from them. I’ve made some of the same ones, but I guess I didn’t learn as quickly as he did! For instance, he reflects on the typical swimmer’s attitude toward nutrition by describing how many donuts he and his teammates would eat. Replacing all the calories burned from swimming was all that mattered. You might recognize this as the Michael Phelps diet. I swam in high school, so I’ve done that. When he does change his diet, his extreme personality leads him to some exotic “cleanse”. After a few days of suffering, he comes out the other end feeling great. But then he goes into what I call being a junk food vegetarian: fake meats, dairy, processed and refined foods, all the while wondering, “Why don’t I feel any better?” I have done that too, although less and less. What Rich discovered, and I am learning as well but more slowly, it doesn’t just matter what you don’t eat, it matters what you do eat. Nutrient density is key. And consistency.
Roll’s focus and drive to improve himself is where the story really becomes inspirational. In just a few months of changing his diet, he was exercising like crazy. In my experience, you have to nail the diet first in order to have the energy and motivation to exercise. I believe that the main reason most Americans don’t exercise is simply that they feel too bad from their horrible diet. In just a couple of years he had completely reinvented his body for Ultraman. His training was limited in description, but when I recognized the Maffetone Method at work by his coach, I was even more excited! Roll made horrible pacing and training mistakes early on by using intensities way too high that come directly from the swimming world. He had to learn, as I have, you must slow down to get faster by really developing the aerobic system. Consistently training his aerobic system and consistently eating nutrient dense foods led him to Ultraman and the EPIC5. By using the example of Rich Roll, my two year dream of Leadville doesn’t seem so impossible.
Part Three is the method to his madness. Roll succinctly explains how he does it in the kitchen, and why he does it. I disagree on his reliance on a blender, I think it’s better to chew your own food most of the time. I also disagree with his use of oil, especially when he references Dr. Caldwell Esselstyn, who vehemently opposes oil. He also relies a lot on high fat plant foods, coconut, avocados, nuts and seeds. He explains that his high volume training necessitates it. But I think whole food starches are better fuel than fats. But even if the vegan lifestyle isn’t for you, this last section gives a lot of great reasons to change your diet to include more high nutrient whole plant foods.
All in all, a fantastic read. I would not be surprised to find that this becomes my favorite book of the summer. But, next up, another great vegan endurance athlete’s story: Scott Jurek, six time Western States 100 winner.