Gaining the plant-based advantage
Getting adequate calories from a plant-based diet
Finding the right carbohydrate mix
Choosing smart fat over no fat
Building muscle without meat
Boosting iron intake and absorption
Breaking free of multivitamin dependence
Prioritizing food and fluids before, during, and after events
Choosing whether to supplement
Reducing muscle cramps and inflammation
Creating a customized meal plan
Adapting the plan to manage weight
Whipping up quick plant-based meals and snacks
Appendix A: energy costs of physical activity
Appendix B: food guide systems
Appendix C: foods containing fodmaps
Appendix D: glycemic index of common foods
Appendix E: dietary reference intakes for vitamins and minerals
Appendix F: metric conversions for common measures.
