That is what American David Zabriskie is disproving as he competes in his fifth Tour de France – this time fueled by a vegan diet.
My dad sent me this article from the WSJ, which I read this morning with my cup of joe.
I’ve read both of Lance Armstrong’s books, so I’m familiar with the grueling bike race and all the intense, specific, calculated ways these athletes eat, drink, and transfuse blood replete themselves on the tour.
Apparently throughout the race’s 107 year history, riders have tried everything from wine and cognac, to steak and pasta, to amphetamines and other drugs. But never veganism. Experts say this is because “the riders can burn over 8,000 calories a day – so many that some riders, already lean from their training, are unable to eat enough food to keep up with calorie loss.”
After taking a food sensitivity test earlier in the year, David Zabriskie learned that his muscles were highly inflamed and he was sensitive to many of the foods that fellow cyclists relied on for muscle recovery (namely meat & dairy).
So now the American is challenging the conventional wisdom that eating plenty of these animal products is the only way to provide the necessary protein for muscle recovery and iron for hemoglobin production.
Subbing in copious amounts of green leafy vegetables (vegan sources of iron) and Brendan Brazier’s Vega drinks (vegan protein shakes made of hemp seeds, flax seeds, and brown rice protein), he has seen excellent results thus far. And not just physically. Mentally he says he feels more focused and added that “I think a lot of people see food in terms of whether it’s going to make them fat or make them skinny. I’m seeing food in terms of how it’s going to make me think and will it give me clarity.”
He’s even noticed former canker sores and rashes have gone away and there’s been an improvement in his vision.
And for the nay-sayers who doubt if vegans can maintain adequate iron levels, fear not. Zabriskie’s regular blood tests have shown stable ferritin levels (as well as normal hemoglobin and red blood cell counts).
But none of this matters as a professional athlete unless he is doing well on his bike. Jonathan Vaughters, the Garmin Cervelo team director, was concerned at first, but said “at the end of the day, I just want him to go fast.” And that, he has. This year he has won more time trials than in his career. During May’s Tour de California, he won the time trial; and in last month’s US national time trial championship, he blew away the competition. Clearly, something is working.
Here’s a sample vegan menu on race days:
Breakfast: Oatmeal with blackstrap molasses whole food optimizer, cacao nibs, nuts, cinnamon, 2 tbsp coconut butter, an apple, hemp and flax seeds.
On-the-bike snacks: 6 Clif bar Z bars (vegan), 2 Clif bar shot blocks (vegan), dates, 6-8 bottles special team race drink (?)
On-the-bus (post race): White rice with maple syrup and cinnamon, vegan protein shake, 2 bottles special team recovery protein drink, goji berries
Before dinner: Vegan protein shake
Dinner: White rice or pasta, salad with leafy greens, vegetables – including broccoli, spinach, carrots, and beets
Dessert: Fresh fruit and a vegan protein shake before bed
What do you think? I’m a bit surprised by the white rice (as opposed to brown rice) and absence of more complex grains. Complex carbs take longer to break down and provide more stable blood sugar levels due to the long plateau in their glycemic index. Sprouted breads, like Ezekiel or Alvarado Street, are perfect quick ways to get complex whole grains. Also, quinoa is a great source of protein for vegans with all the amino acids. But I guess this menu is just a sample.
In addition to consulting Brendan Brazier, Zabriskie also got in touch with Ben Bostrom, a professional motorcycle racer (also a vegan). He advised him to occasionally include fish in his diet to help his body absorb certain vitamins and iron. As per Zabriskie “he told me not to get too hung up on the word “vegan.” This relates back to the post I did on the absence of an in-between word.
Still, having a world class athlete showing the successful effects of a vegan diet on the international stage is one huge leap for mankind (and not too bad for animals either).
With amazing athletes like Zabriskie and Brazier paving the way, soon the arguments of whether or not vegans can get adequate protein, iron and B vitamins will be null and void.
Thoughts?
I think this is such an interesting article that you were referencing, and I see absolutely no reason why an athlete wouldn’t be able to THRIVE on a vegan diet, or get enough calories…hello! cacao, nuts, avocado, coconuts…all of these are full of fats, as are grains, beans, things like hummus…all full of nutrition and goodness and energy, I would be more surprised that athletes can thrive on eating chemical-filled, processed, meat and dairy food! But like you, I was surprised at the lack of wholgrains…I would’ve thought they’d be ideal…but perhaps are hard to digest?! I don’t know 🙂
I also agree not getting hung up on labels, being a “vegan who eats fish” myself! 😉 And I think it is awesome that more and more companies are catering for a vegan diet – clif and vega and living fuel to name but a few.
Basically, I love this dude for raising awareness of a plant-based planet-friendly diet! And for showing that athletes can be vegan, and perform at the peak levels of their sport…it’s awesome! 😀 xyx
I think I can give some input as to why white rice over brown rice.
This is post-race and you’re trying to fill up your depleted glycogen stores. White rice is more easily metabolized and so it doesn’t take as much energy from your body to break it down and fill up those stores. If you’ve just put yourself through something physically exhausting you don’t want to work your body even more to break down your food when you’re trying to refuel.
This is just what I think is the reason, of course. I don’t know the rider of his team, haha. Just a little insight!
I really like the photo they made, with the veggie wheels and helmet! I’m not a vegan or vegetarian, nor do I have plans to ever become one, but I think it’s definitely a healthy way of living and as long as people are doing it for the right reasons and well-educated on the nutrients they need to be getting each day, there is nothing wrong with it. I think it’s weird that people automatically assume that people who don’t eat meat or animal products are malnourished – hello…lots of animals subsist on plans and they seem to be doing just fine. I do think it’s odd that protein shakes, bars, white grains, and “team drinks” seem to make up a large portion of his diet, but I’m sure there is a method to this. I do like that he isn’t relying on faux meats a la Oprah.
I hope he shows the world! It frustrates me to no end that people doubt that you can thrive on a vegan diet. And, as Brendan discusses in his book Thrive, when you eat more nutrient-dense, plant-based foods, your body actually needs less calaroies to do its thing (to counter the whole it’s-too-hard-to-get-8,000-calories-on-a-vegan-diet argument).
Thanks for sharing this!! Looking forward to following 🙂
I was just typing the same thing, but you beat me to it!!
Awesome! I hope America learns a lesson from this guy in the vegan-nutrient department.
Excellent post! I was surpised about the white pasta as well! Interesting!
wow! so much food.
perhaps the white rice is for the spike in insulin?
thanks for the insight guys!
Not at all surprised by the white rice! Some workouts require a quick hit of sugar (as opposed to brown rice, where like you said, it would dispense over time) for optimum recovery. Also, he’s eating a lot, so he probably doesn’t want to fill up!
Great article! Per our discussion a couple of weeks ago, I really would like to try experimenting with my diet on what works best with my stomach. As I’ve gotten older, I notice that there are certain foods I’ve just become too sensitive with, not limited to dairy, and it would be nice to reduce the amount of times I feel too bloated or just uncomfortable.
I’m also really happy to see a lot of white rice in that sample menu. It’s been quite the difficult task reducing the amount of white rice I eat when it’s been such a staple since I was a little tot. I’m not trying to eliminate it, but I figured that branching out from the staple would be a good thing. In the end, I just purely love the smushy white substance. Jasmine rice love all the way!
What a great article! Oatmeal + molasses sounds awesome hahaha. And I’m not too surprised about the white rice/pasta, maybe it’s simply what he prefers taste-wise.
I’m a little surprised at the reliance on protein shakes. It seems like a quick and easy way to get calories, but I guess I hoped he was eating more calorie dense real foods or other veg sources of protein. Maybe it’s just for racing and he eats real foods off the course.
I know what you mean about the lack of wholegrains, but as the article says, it is a race day so I imagine your diet would be different to when your just doing training or especially resting. I admit I always wondered about eating healthily before I turned vegan, but now I just don’t worry about it. As long as I eat well I’m not too bothered about counting nutrients. x
Brendan Brazier is sexy. And Canadian. *Love*
Great article for some ‘food for thought’…pun intended.
As a HUMAN BEING, we all have to find the dietary path that suits us best for the time of life we are having/experiencing/doing. What I ate when I was 16, or pregnant, or now, or when running 70 miles a week, is varied over the life cycle as it varies among people.
Some people thrive on a vegan diet, others don’t. To each his or her own…the beauty of life is playing around with what works for each person and their path 🙂
I am surprised that he doesn’t eat more whole grains! Though the Z bar thing is really funny- I love them and find it hilarious that a grown man does too. Overall though, I think if he’s found a balance that works for him then good. There’s no one size fits all diet, and I think it’s important to remember that that applies to athletes as well as normal people!
I, too, am a little surprised at the amount of refined carbs in his diet. Granted, athletes like him do need fast-metabolizing energy, but still, post-race he could spring for the brown rice. He seems to be relying on a lot of packaged foods for energy (I love Clif Zs as much as anyone, but SIX?!). I also don’t see much in the way of whole protein. Where are the beans and tofu?!
How have I never thought of adding molasses to morning oatmeal until I read this post? That would be so so good!
I think its hilarious that dad MAILED that article to you…can you say GRANDPA!!!!!
but good post! I like it!!!
marie, this has been going on for some time. its inevitable, he will be walt jr.
Awesome!
Perhaps that lack of complex carbs is because some people are prone to the runs (ahem) when exercising intensively so maybe he can’t cope with too much fibre for the sake of pit stops…
Great post, I love finding out about more examples of athletes that really thrive on a plant based diet, I think the other commenters have some great thoughts as to why he’s eating refined grains over the brown versions, very interesting! I have to say that the argument Brazier puts across in Thrive is very convincing as to how a plant based diet can support physical activity, I’ve found my half marathon training hugely better this year as a mostly vegan than last year as an omnivore!
I always love to see the diet of athletes. I think this is an awesome article. I was a little suprised with the abundance of proteins, like nuts, legumes, tofu, etc.
I still doesn’t look like a diet that comes close to 8000 calories.
very cool! I think the menu they give might be all he can get available over there during the race, or maybe it is just convenience or something. But I agree there are better choices, but hey it is a start! I like the idea of not getting to wrapped about being labeled vegan.
interesting! i hadn’t seen this before. i think it just goes to show that people need to do what is best for THEM…and that adding lots more veggies + whole foods never hurts 🙂