Runner's HIGHHHHH

WoOOOooooo-wheeeeee!! Yes, it was that good.

THAT. GOOD.

Warm up jog and 500m row

3 rounds:

6 muscle ups (2 dips + 1 pull up with 20# assistance)

15 HSPU

30 wall ball shots, 20#

75# power cleans, 13 reps

+

2000m row (~9:40 mins)

+

2 rounds of:

30 sit ups on recline

30 kangaroo kicks on incline

*****************************************

PWRS du jour!!

Chocolate Peanut butter shake

4 Tbs Tempt high-protein hemp protein

1 Tbs Amazing Grass green powder

1 Tbs organic, creamy peanut butter

2 Tbs raw cocoa powder

1 banana

1 Tbs agave nectar

1 Tbs chia

1 tsp maca powder

1 tsp vanilla extract

1 cup filtered water

handful of ice cubes

OMG. HOLY DINNER AND DESSERT DELICIOUSNESS ALL IN ONE.

Also, great website: unbiased, down-to-earth, intelligent info on being a veg, high-performance athlete: No Meat Athlete

Super PWRS!

That acronym stands for Post Workout Recovery Smoothie, and from now on I will be including information about what I eat/drink directly after a workout. PWRS replenish muscles and energy stores so that I can get back on the track or in the gym the next day (and still have enough energy to blog about it)!

For a while I've been flirting with the idea of including in my blog some delicious high-protein, plant-based recipes (read: performance enhancing) that really get me raving. I think I'll tackle that concept by posting my favorite PWRS (looks like an abbreviation for "powers"...I like that!) in order to share some knowledge and personal experience with my fellow vegan athletes.

In return, you'll learn why PWRS are important, when they are effective, and what the most delicious recipes and ingredients are necessary for proper refueling.

First PWRS post coming soon!

Go ahead, I DARE you to question where I get my protein.

I get quite tired of being asked where I get my protein and frustrated with the unnecessary concern about if I'm getting enough. Truth is, sufficient and accurate knowledge about plant-based protein sources is uncommon within the general American public these days, even personal trainers and exercise scientists with degrees focusing on human anatomy and physiology, surprisingly...It is woeful how the meat industries in America have so influenced the populous to the point where common belief is that a meal is not a meal without a piece of meat. Beef, it's not the only thing that's for dinner. The Standard American Diet revolves around animal flesh to meet protein requirements for several traditional and political reasons, when plant-based sources are more beneficial and more than sufficient in countless ways.

Muscle-building vegans are not some myth; In fact they're likely more common than you think.

I read nearly every word of all of the following extremely informative and current resources and I encourage you to read them as well if looking to be a high-performance vegan athlete. Some of these articles and reports are more scholarly than others, but they're all very fascinating and enlightening.

http://www.criticalbench.com/build_muscle_vegetarian_diet.htm

http://www.veganbodybuilding.com/?page=menu_nutrition

http://www.nealhendrickson.com/PDF/PDFMc030900NL.pdf

http://connectiondev.lww.com/Products/dudek/documents/PDFs/2724-03_pp44-64.pdf

http://www.bodybuilding.com/fun/mahler53.htm

http://frontrangecrossfit.typepad.com/nutrition/files/the_zone_diet_for_crossfit.pdf

http://www.loveveggiesandyoga.com/2010/04/vegan-protein-faqs-sources-of-weight.html

http://www.vegsource.com/news/2010/03/gladiators-were-vegan-video.html

http://engine2diet.com/