Chapter 1: Gaining the Plant-Based Advantage This chapter introduces the concept of vegetarian eating, reviews the potential benefits of vegetarian diets on health as well as athletic performance. “Beginner vegetarians” will also get some tips and easy transition steps on how to become a vegetarian for gaining the vegetarian advantage.
Chapter 2: Getting Adequate Calories from Plant Sources This chapter covers how to obtain adequate energy from a plant based diet and how to estimate your energy needs. We will also go through some of the risks that goes along with inadequate energy intake.
Chapter 3: Finding the Right Carbohydrate Mix This chapter covers the various components of carbohydrates, importance of carbohydrates and how to estimate your carbohydrate needs.
Chapter 4. Choosing Smart Fat Over No Fat This chapter covers the various types of fats and the importance of fat in the vegetarian diet of an athlete.
Chapter 5. Building Muscle Without Meat This chapter reviews the role of protein in the diet and discusses how you can easily build muscle strength and mass without meat.
Chapter 6. Optimising Bone Health This chapter covers the basics of bone health and how the vegetarian diet can optimise bone health.
Chapter 7. Boosting Iron Intake and Absorption This chapter reviews the basics of iron metabolism and why iron is important to athletes, and provides suggestions for boosting iron intake and absorption on a vegetarian diet.
Chapter 8. Breaking Free of Multivitamin Dependence This chapter shows you how to meet your vitamin and mineral needs through your diet rather than depending on unnecessary vitamin and mineral supplements.
Chapter 9. Prioritizing foods and fluids Before, During, and After Events This chapter will help you optimize your performance by teaching you how to take in the right amount of the right foods at the right time before, during, and after your training and competitions.
Chapter 10. Choosing Whether to Supplement This chapter covers all the basics of supplements, and highlights the necessity to supplement or not.
Chapter 11. Reducing Muscle Cramps and Inflammation This chapter breaks down the physiology of muscle cramps and inflammation, and discusses how a vegetarian diet could possibly assist with the occurrence.
Chapter 12. Creating a Customized Meal Plan This chapter helps you put all the information of the above chapters into perspective and design an eating plan of your own.
Chapter 13. Adapting the Plan to Manage Weight This chapter covers how you can adapt your eating plan to match your goal weight, whether it is losing, gaining or maintaining weight.
Chapter 14. Whipping Up Quick Vegetarian Meals and Snacks This final chapter gives you some interesting and fresh vegetarian meal ideas.
Chapter 15. Recipes
