Can a fighter avoid meat yet still be as strong as a bull? Resident nutritional guru Mike Dolce reveals all...
If Wheaties were meant to be the breakfast of champions, surely steak, burgers and barbecues would be the dinner. One of the most persistent myths in all of combat sports is that red meat stands alone as the holy grail of protein consumption.
Regrettably, some form of protein powder invariably gets named as a close second, while third and fourth place is battled out between chicken and fish. Rarely do I hear anyone discussing plant proteins, seeds or grains as viable protein options.
As a rule, I am a whole-foods advocate and do not believe any one type of diet is necessarily better than another as long as whole foods are consumed, in great variety, at even intervals throughout each day.
RED MEAT COUNTERBALANCE
We shouldn't be worried about the occasional bite of red meat if it is tempered with vibrantly colored fruits, dark leafy green vegetables, whole grains, nuts, seeds and a multitude of other ingredients too extensive to mention.
In my experience, it is very difficult for people to leave the comfort of their known food groups, especially when that person has been raised a classic carnivore. Brock Lesnar would be a great example of this, as he has lived on a Mid-West farm most of his life and remains an avid hunter. Brock, or Mr Lesnar (as I imagine he prefers to be called), has spoken publicly about his preference to a meat-and-potatoes diet and how that limited menu may have played a key role in his developing a serious digestive condition, known as diverticulitis, which has kept him from training and competing in the Octagon.
Diverticulitis can be a very painful digestive disorder affecting the large intestine. Although research is still being conducted to learn its true origin, scientists agree that a low-fiber diet is one of the most likely causes. Diets high in animal protein tend to be very low in fiber.
Specifically relating to this issue I have designed two very different meal options, as comparisons. One you would find on a typical carnivore’s dinner table and the other you might find on a typical vegan’s table.
In trying to draw an even unit of comparison, I have kept the calorie count similar and stayed true to what one would actually see on each dinner table, allowing you to quickly draw conclusions.
CARNIVORE MEAL
- 3 oz. London broil*
- 1 medium baked potato with skin
- 1 cup broccoli
- 1 cup corn
- 2 tbsp butter
853 calories / 48g protein / 111g carb / 17g fiber / 28g fat / 15g sat. fat / 300mg sodium
* 3 oz of red meat would be a very small serving for any carnivore.
VEGAN MEAL
- 1 cup quinoa
- 1 cup garbanzo beans
- 1 cup kale
- 1 cup tomato
- 1 oz chia seeds
- 2 tbsp hemp oil
855 calories / 33g protein / 115g carb / 35g fiber / 47g fat* / 4g sat. fat / 125mg sodium
* It should be noted that the majority of fat content in the vegan meal is a result of healthy essential fatty acids.
Although, the total calories are very similar, the two areas most divergent are also the two most reflective of health.
While the carnivore meal may still contain more protein, the vegan meal still contains enough to maintain a healthy diet and build muscle.
What's more, the vegan meal has significantly more fiber. The carnivore meal contains just 17g of healthy fiber or 15% of the 111g total carbohydrate content, whereas the vegan meal contains 35g of healthy fiber or 30% of the 115g total carbohydrate content.
In terms of fat, the carnivore meal contains 15g of dangerous saturated fats or 53% of the 28g total fat content, whereas the vegan meal contains just 4g of dangerous saturated fats or just 8% of the 47g total fat content.
There's arguments for and against the consumption of animal proteins that are still slung between meat aficionados and veggie stalwarts.
I simply try to encourage a short vacation from animal proteins in order to gain a fresh perspective of what other menu options are readily available to you. In time, you’ll most likely transition back to a meal plan more similar to the one you currently follow, but when you do, you will have a greater understanding of possible ingredients and maybe even stumble upon a new food item or recipe that you absolutely love.
After all, if you have no fear stepping into the cage, why fear
trying something new?
VEGAN VENGEANCE
Follow my simple recipe to eat like a vegan yet fight like a Viking
- 1 cup quinoa
- 1 cup garbanzo beans
- 1 cup kale
- 1 cup tomato
- 1oz chia seeds
- 2 tbsp hemp oil
Step 1: Add half a cup of dry garbanzo beans to two cups of water in a covered bowl and place in the refrigerator overnight. Drain the beans in a colander and place them in a medium sauce pot with three cups of water. Bring to the boil and reduce to a simmer for one hour, stirring occasionally.
Step 2: (About 20 minutes before garbanzo beans are scheduled to finish) Bring one cup of water and half a cup of quinoa to a boil. Reduce to a simmer and cover for approximately 15 minutes, fluffing with a fork.
Step 3: Add beans to the quinoa in a separate serving bowl.
Step 4: In another bowl, add the kale, chopped tomato, chia seeds and hemp oil as a side salad.
21 DAYS TO ENHANCED DIGESTION
Try to implement a few of these tips over the next 21 days and see how you feel!
- Eat four handfuls of fresh green vegetables every day.
- Eat four servings of fresh fruit every day.
- Eliminate all wheat/gluten containing products and instead try quinoa and brown rice bread.
- Hand prepare every meal for yourself each day.
- Eliminate all dairy products and instead try almond milk, coconut milk or rice cheese.
- Consider taking the fiber supplement psyllium husk (1 tbsp, twice per day).
