Description

This week we discuss the daily dozen and myth bust some common assumptions!

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These 5 ingredient Caramel Cocoa Bites are a quick and easy treat to whip up. They will satisfy your sweet tooth while checking off some Daily Dozen boxes. The recipe is from Mary, our Director of Media and Outreach.

INGREDIENTS:

½ cup pitted deglet nour dates*

½ cup rolled oats

½ teaspoon cinnamon

1½ tablespoons unsweetened cocoa powder

unsweetened shredded coconut or hemp seeds (optional)

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Myths:

1. "You Can’t Get Enough Protein on a Plant-Based Diet"

• Myth: Many believe plant-based athletes can’t get adequate protein without eating animal products, thinking that protein is only found in meat, dairy, or eggs.
• Reality: There are numerous high-protein plant-based foods like lentils, chickpeas, quinoa, tofu, tempeh, and beans. Athletes can meet their protein needs with a balanced plant-based diet, and protein deficiency is rare in vegan athletes who consume a variety of foods (worldathletics.org https://nutritionfacts.org/video/why-all-athletes-should-eat-plant-based-diets/ ). We can also touch on combining different sources (like rice and beans) to get complete proteins!

2. "Plant-Based Athletes Can’t Build Muscle"

• Myth: Some believe muscle gain and strength building are much harder on a vegan diet due to a lack of animal-based protein.
• Reality: Studies show that athletes can build and maintain muscle mass effectively on a plant-based diet as long as they consume enough calories and protein (worldathletics.org
  https://nutritionfacts.org/video/the-gladiator-diet-how-vegetarian-athletes-stack-up/ ). Many successful vegan athletes, like bodybuilders and endurance runners, are living proof of this. Plant-based proteins like tofu, seitan, and protein powders made from pea or rice protein can be just as effective.
• Fleshing-eating regimens like the Keto Diet have also been shown to be detrimental to the human body https://nutritionfacts.org/video/keto-diets-muscle-growth-and-bone-density/ 

3. "You Won’t Get Enough Energy or Carbs on a Vegan Diet"

• Myth: There's a misconception that plant-based diets lack sufficient carbs to fuel long-distance running or endurance sports.
• Reality: Many plant-based foods are rich in complex carbohydrates, including oats, sweet potatoes, fruits, quinoa, and legumes. Carbs are the primary source of energy for endurance athletes, and plant-based diets actually excel in providing these carbs in a healthy, easily digestible form (worldathletics.org
  https://nutritionfacts.org/video/vegetarian-muscle-power-strength-and-endurance/ ).

4. "Vegan Athletes Are More Prone to Injuries Due to Nutrient Deficiencies"

• Myth: Some suggest that vegan athletes are more likely to experience injuries due to deficiencies in calcium, iron, or other nutrients.
• Reality: A well-planned plant-based diet can provide all the necessary nutrients to support strong bones, muscles, and overall recovery (worldathletics.org
  https://nutritionfacts.org/video/reducing-muscle-soreness-with-berries/ ). For example:
  • Calcium: Can be found in fortified plant milks, tofu, leafy greens, and almonds.
  • Iron: Legumes, lentils, chickpeas, and fortified cereals provide plant-based iron, and pairing with vitamin C (e.g., citrus fruits) boosts absorption.

5. "You Need Animal Products for Omega-3s and Joint Health"

• Myth: People often believe that athletes need fish or fish oil to get enough omega-3 fatty acids for joint health.
• Reality: Omega-3s can easily be obtained from plant-based sources like flaxseeds, chia seeds, walnuts, and algae-based supplements. These options are great for reducing inflammation and supporting joint health without relying on animal products (worldathletics.org
  https://nutritionfacts.org/blog/do-flaxseeds-offer-sufficient-omega-3s-for-our-heart/ ).

6. "Plant-Based Athletes Get Tired More Easily Due to Low Iron"

• Myth: There’s a belief that vegans struggle with iron deficiency, which can lead to fatigue.
• Reality: Plant-based athletes can get plenty of iron from foods like spinach, beans, lentils, and fortified cereals. Pairing iron-rich foods with vitamin C (like a squeeze of lemon on your spinach) enhances absorption. Iron deficiency is no more common in well-planned vegan diets than in meat-based diets (worldathletics.org
  https://nutritionfacts.org/video/the-safety-of-heme-vs-non-heme-iron/ ) .

7. "You Can’t Recover Properly Without Animal Protein"

• Myth: Some argue that animal protein is superior for muscle recovery and that vegans can’t recover as efficiently.
• Reality: Plant-based protein sources like tofu, tempeh, legumes, and quinoa provide ample recovery benefits, especially when combined with whole grains. Many plant-based foods also come packed with antioxidants that reduce inflammation and promote faster recovery (worldathletics.org
  https://nutritionfacts.org/video/foods-to-improve-athletic-performance-and-recovery/ ) .