Visual Text. After fiet of steadily decreasing meat consumption resulting from healthy diet Plant-based diet for endurance athletes, I went vegetarian late last year. Curr Sports Med Rep. Rumor has it he also runs a famous cycling instagram account, but don't tell anyone about that.

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Doctor Mike Goes VEGAN For 30 Days - Here's How My Body Reacted...

Plant-based diet for endurance athletes -

When the documentary Game Changers came out, there was a surge in athletes going to PB. However, I will point out that while PB is a very healthy and potentially beneficial diet, it is not the magical, life-extending path the documentary made it out to be.

Many of the claims were exaggerated or misrepresented. This is problematic on many levels. PB can be appropriate and encouraged when an athlete is doing it for ethical, moral and medical reasons.

They may also have food allergies or preferences that lean towards PB and should be taken into consideration. So, what does the science tell us about PB?

If done correctly and consistently, a plant-based diet, like any diet that is based on whole, minimally processed foods, can have both health and performance benefits. There is research to support that a whole food diet can reduce the risk of heart disease, lowered LDL and blood pressure, lowered incidence of Type II Diabetes and certain cancers, in addition to promoting recovery from training and lowering overall inflammation.

In turn, a poorly constructed PB diet can predispose athletes to macro protein and micronutrient B12, Vitamin D, Calcium, Iron and Omega 3 deficiencies.

With the strategic management of food and appropriate supplementation, a nutrient-rich plant-based diet can be designed to achieve the dietary needs and performance goals of most athletes.

The most common nutrient deficiencies in plant-based athletes are listed below, as well as suggestions on how to address and supplement their diet.

The biggest concern when it comes to any diet is if it is providing sufficient energy to achieve energy balance. Data suggests that often, particularly in endurance sports, there is a negative energy balance, and many athletes are not meeting their needs.

The consequences of insufficient energy balance are important to note; compromised immunity, low bone density, hormonal irregularities, reduced strength and muscle mass, a lack of training adaptations and lowered work capacity.

I mention this because it can become a bigger problem when athletes have dietary restrictions plant-based that limit food options and availability. The consensus amongst sports scientists is that athletes need more protein than is currently being recommended.

A plant-based diet can present challenges in meeting those requirements while also staying in energy balance. Plant sources of protein are often higher in carbohydrates and fat than animal sources, and this needs to be thoughtfully considered.

Especially important is the amino acid Leucine, which is the primary trigger for muscle protein synthesis. Due to the absence of marine-sourced fats, PB athletes appear to consume significantly less n-3 fatty acids DHA, EPA than their animal-eating teammates.

N-3 fatty acids play an important role in cardiovascular health, normal growth and development, and inflammatory and chronic disease.

In terms of performance implications, n-3 fats might also increase nitric oxide production, assist with MPS, and improve heart rate variability. Vitamin D, a fat-soluble vitamin produced in the skin, is essential for calcium absorption and bone health and plays an important role in many physiological processes key to endurance sports.

While we are able to synthesize it from sunlight, Vitamin D can also be found in animal-based and fortified foods. Your email address will not be published. Notify me of follow-up comments by email.

Notify me of new posts by email. Great post- especially love the section on staples. My diet is fairly similar, but I aim for a higher percentage of protein. And I agree on the lower protein- it helps significantly! Danielle, I noticed the same thing. Just huge improvements in my speed and endurance a month after I stopped eating meat.

Your name is fine! Or siblings. Thanks very much for posting this list today. Erin C. Thanks for listing the ideas and recommendations! I know that fueling properly is so important! In her opinion, diets that lack meat are stupid. I should send her this post 😛 I also agree with the lesser protein!

When my mother came to the US, she was stunned at the amount of protein being consumed by Americans. Her diet had consisted mostly of fats and carbs. Over 30 years later, she swears her body is still in shock, lol. If people want to follow, great. If not, fine. Where did your mother come here from?

But with all the fat that went along with it, all the fat that was a part of it, my body was really anything but strong and healthy. Bloated and tired is more like it. You knock out meat and dairy for just a day or two and your body starts humming, your energy level makes you think you are on an illegal drug.

Why did I drink the milk from a cow? Why did I eat dead animal flesh? Not trying to turn anybody off, but those are 2 valid questions. They are valid questions Tom I realise this is an old post. Our greatest energy source is the sun, and plants get a lot of their energy directly from the sun.

It makes sense that one would feel lighter, and once used to a plant-based diet would also have more endurance because you actually start to need less.

Mostly carbs fruits, vegetables, fresh baked breads, etc. Not so much on the protein. I love reading your blog. Even though I am a meatmeat athlete 🙂 I dont really consume all that much these days Im just loathe to surrender my beloved beef jerky….

Hey MizFit, I used to love beef jerky! But alas, not for me. Great post, Matt! I would love to see you post a menu from a typical week. Nicki, thanks for the idea. I am just starting to learn to run, barefoot style, and a vegetarian newbie. I know that because I still have a lot of weight to lose that I will have to tweak a few things, but it would still be helpful for me.

Did you already post one somewhere that I missed? I still have about 60 lbs to lose to meet my goal, but I am feeling stronger and better all around since going vegetarian. I have a very similar diet, although I do not limit eggs.

I also have the luxury of getting them straight from the farm literally and meeting the chickens! For me, not eating dairy is super important. My runs definitely suffer if I eat it. I think people need to realize that switching to a vegetarian diet is going to be trial and error- you have to figure out what works for you!

And got sick. And then it CLICKED for me. It was an epiphany. Other people are the same way with bread, eggs, certain fruits, etc. but reaping the benefits nonetheless. My name is Anthony, and I have been vegan for 7 months now and I agree with Bridget there is allot of trial and error.

One of the things that I found was I was not getting enough carbs. This is my daily routine……. I do change up the potatoes for pasta and brown rice for variety and I through in steamed veggies if I have the time. The fruit smoothies are usually the organics mixed berries from Safeway which contain strawberries, blueberries, raspberries, and blackberries, and I throw in some frozen pineapple and some ground flax.

I usually do my workouts at 1pm so I have two meals on board before the workout and the 3pm meal makes a great post workout meal. I have never felt and looked better and I came from being on pain management for multiple spinal cord surgeries and sever chronic pain.

The vegan diet has been nothing short of amazing for me. Ok all your posts got my attention and I ordered Thrive, I just read it this weekend and I like the concept…I think I understand better now his thoughts, but in some ways it does feel to strict or too raw for my tastes.

This post was good to help remind me to lean in to it and keep finding ways to make it work best for me. RunToTheFinish, yeah I like to think of Thrive as the benchmark that I strive to get as close as possible to while still enjoying the food that I love. The principles are great, so you can keep them in mind while you choose your meals, and the smoothie and gel recipes are the most valuable part, for me.

Hey there,love thee blog been following for long now, i just cant seem to lose weight. My diet reflects your a lot. Keep up the great work. Chris, thanks for such a nice comment. Congratulations on taking that challenge! This is great info. for newbies.

I think they often believe that becoming vegetarian is harder than it really is. I think the key is variety, eating lots of different whole foods ensures all bases are covered.

Awesome post! But this post is really helpful in giving me ideas of what I should be eating. I do know that when I went vegan, my energy greatly improved, and my sleeping patterns became so much more regular.

At annual exams, I have consistently showed great cholesterol numbers with no deficiencies. Lisa, g? Do you know of any research that supports the idea for athletes? Many government- and organization-recommended protein amounts seem reasonable, but then when authors talk to athletes, they say athletes need so much more.

Thanks for the list Matt! Once I became vegan, I noticed even more significant gains. Any animal fat is a big No, No for me. Great post Matt!

We need to get together someday and come up with an action plan for Harford County. It sucks to be veg here. What do you think? I just ran a 5k near D. for an animal sanctuary and noticed they had several vegan running clubs there. Joe, a Harford County vegan or vegetarian, for me running club is a great idea.

I keep trying to enter my email address to download the book but every time I enter a it goes right away??? Well first of all, I love the post!

Thanks for writing it — it is very informative, especially for a newbie vegetarian and a newbie athlete. Also, I appreciate the caloric breakdown… I thought I should be eating a lot more protein and after reading this I Googled it and realized that I was off. I should obviously still include it, but I was going a little overboard with protein and neglecting the carbs!

Perfect timing! I just recently cut our red meat, pork and chicken still working on fish and shrimp and this is a great guideline. Also helpful would be maybe a day or two of your typical meals, if you feel comfortable 🙂 Thanks! Matt, I have had a similar experience as you.

About a year ago I started following the Thrive diet fairly religiously and noticed gains. HOWEVER, I always wonder whether it was Thrive or the fact that I was no longer following the standard american diet.

I have since transitioned to a modified Paleo diet and have not noticed any drops in performance yet. BTW, first comment, but I love your site! It makes sense that almost any well thought-out diet is going to be better over the standard Western diet.

this was an excellent read thank you so much! saving this for future refernce, i have a 14km run in aug this will help alot.

Getting a wide arrange of food is definitely essential. Do you have any suggestions for getting the necessary nutrients on the go? For example, do you suggest always keeping something like Vega powder on-hand or making nutrient-rich smoothies with local fruits and veggies?

Raam, the nomad thing is awesome! I just checked out your blog. The idea of bringing Vega powder along to put in smoothies is certainly a way to get a lot of good, necessary nutrients. Almost all of their products cost more than a dollar per serving.

Check out my post on pinole. You might be able to adapt it with local ingredients or to add nutrients that you think are necessary. Thanks, Matt! That suggestion is fantastic. Looking forward to learning more. Also, check our Mike Wardian as another vegetarian endurance athlete.

Your foods list looks very similar to what I prefer to eat. I do have a bit more low fat organic dairy, organic cage free locally sourced eggs, and processed soy in my diet.

Those foods are still in my diet since my husband is not a vegetarian and they keep him more satisfied eating a vegetarian diet. Cooking with some of those foods keeps him from eating meat except on holidays.

I used to eat a lot of that stuff when I first became a vegetarian 18 years ago, but slowly over time transitioned to a more vegan diet. I think the title is Mexican vegetarian chili with rice. It does look good! that list there that you have?

thats MY list… :O i am pleased as punch too since i came up with my list all on my own!!!! well from reading a lot of blogs, but eventually it came down to exactly what you wrote. i am anxiously awaiting my No Meat Athlete shirt 🙁.

But I survived 8 years of competitive h. But I agree with others who commented — you have to find what works for you. And I have to say…for some people, that means eating meat. Thanks for such a great breakdown!! Good points, Lauren. Great article!

I am also of the opinion that we need far less protein than is being touted out there, provided of course that we consume high quality carbs and not junk.

Matt, a thought-provoking post. After years of steadily decreasing meat consumption resulting from healthy diet concerns, I went vegetarian late last year. At that time, I could no longer reconcile meat consumption with my views on the environment and humane treatment of animals.

Shortly after going vegetarian, I started training for my first marathon, which I completed on May 1. Training on a vegetarian diet, my running was stronger than ever, and my pace improved by 1 to 2 minutes per mile. The trend has continued in my post-marathon training.

I attributed the improvements mostly to the training program itself, partially to increased cross-training, core and upper body work, and partially to a little extra weight loss during peak training mileage. It very well may be that the vegetarian diet itself was also a major contributor to the improved performance.

At the very least, it has been totally compatible with building strength and endurance! Hey Vern, thanks for sharing your story. Not so different from mine, except that I was already a runner. And I became so much stronger as a runner after I became vegetarian.

Glad to see you have a blog to help spread the word! Fitness Model Competition I am entering 1 possibly 2 fitness model competitions this Oct 23rd or Nov 6th and am going to enter as a Vegan. I will keep you posted on my progress and my workouts — lots of weight training and endurance cardio.

Wish me luck! Matt- I love your blog! I am also a vegan runner. I was a runner before I was vegan but I think the 2 go perfectly hand in hand. I am also a blogger, residing in San Diego.

Where do you live? Thanks for all you do!! Love your blog. I am new to the world of vegan and running. Hi I am a football player and I want to eat more vegetarian meals. I am concerned about lower protein amounts in my foods.

This article will help me to know that it is possible. Do you have some tips for this? possible vegetables that help facilitate this better. Hershel Walker is vegetarian now, right? And hemp is good for smoothies and energy bar recipes. lots of helpful tips. I think for the most part i eat well balanced meals of course without meat.

I am working on cutting out the cheese and eggs though. The last time i attemped that it was cold-turkey and very hard. Now that i have more control over things i think i can do it.

Thanks for the post! Hi Matt! I have been reading your blogs for a few months and they are so encouraging. So I have been on vegan diets off and on and he mentioned your blog and I instantly became a fan.

I find it hard to live without my precious dairy, but I finally stopped eating meat. I have been feeling so much more energetic and I have just been feeling so good. I now view food in a totally different light. Keep up the good work and keep those blogs coming! The problem that I am having is that I am seriously disorganized and desperately need comprehensive, step by step daily balanced meal plans breakfast, lunch and dinner on the same page s that will fit a large family budget.

Through much research, I am learning that an alkaline diet is the healthiest type of diet. I also know that even good fats are not good for you when they are over-consumed — yet there is a huge emphasis on the fattier foods in the rew cookbooks that I have purchased thus far.

Your help in this matter would be tremendously appreciated! I need a diet that will not only help our weight to balance out properly, but give me and my family the athletic stamina and endurance we need.

I also need one that contains recipes for making your own protein powders if those are necessary for athletes. Can you please help me or at direct me to someone who can? She makes her hubby protein powders. Hi Matt, I became a vegetarian when I joined the Seventh Day Adventist church but have never found website like this.

Amazing meals. Thank you so much. What is the dish that is up at the top with the garbanzo beans, Spanish rice, jalapenos, pintos, and guacamole? One of our Doctors at the Loma Linda Hospital is a vegan and still performing surgery at age 93!!

Thanks hope to hear from you. I have been a vegetarian for 17 years and I ran my first half and full marathons this last year all on vegie power. I eat most of the things on your list of course.

Heavy into bean and rice combos while training to ensure complete proteins. I also love fat free cottage cheese. Are there any supplements that people would suggest as vegetarians? Great post!

I have essentially been a vegatarian while saying I was a pescatararian for about 2 yrs. Now am pretty much vegatararian.

A Fndurance Diet Is Successful fat burning programs Optimal Sports Diet. A plant-based Liver health maintenance provides Afhletes of the nutrients your body needs for training and competition. Because a plant-based Plant-bssed is high in carbohydrates, low in fat, and rich in vitamins, minerals, and antioxidants, it can support or improve your athletic performance. A Physicians Committee study published in the journal Nutrients found that plant-based athletes benefit from improvements in heart health, performance, and recovery. Carbohydrates are the primary fuel used during high-intensity exercise.

Heading out the door? When asked Liver health maintenance Fast acting caffeine pills sports or veganism came first for him, the answer was enduurance.

Brazier is a two-time Canadian 50K Ultramarathon champion who Liver health maintenance been vegan since the s. He is the author of Thrive and co-founder of Vegaa sports nutrition Plant-nased, and Enduraance Road wndurance, a vegan enduranec delivery Plant-based diet for endurance athletes for Plant-based diet for endurance athletes.

With a well-executed vegan diet, he soon reported faster recovery, reduced Antioxidant supplements for immune supporteasier diett, better sleep, and more energy.

According to a review of the scientific research, Liver health maintenance, his experience is not surprising.

In Plnat-based years, the success of athletes such as Venus Williams, Colin Liver health maintenance, Alex Morgan, former pro triathlete Hillary Biscay, ultramarathoner Scott Support healthy cholesterol levels slimming pills, and cyclist and Ffor Dotsie Bausch have given rise to new interest endkrance plant-based nutrition.

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They stopped eating dieg the calorically-dense foods that they were consuming Muscle repair food replaced them with salad, vegetables, or atgletes.

RELATED: The Right Way Plant-gased Calculate Calories Burned Liver health maintenance Plant-vased. Antioxidant supplements for immune support plant-based diet may Palnt-based help reduce body weight, and, if this is something that is desirable, it could potentially improve performance.

However, she cautions that athletes making the switch need to be mindful of a few essential nutrients that can be inadequate or absent in vegan diets.

This is especially true for female athletes. Iron is needed to carry and deliver oxygen throughout the body, so a deficiency will impair work capacity. Vitamin B12 is another nutrient of concern. This nutrient is needed for energy metabolism and a deficiency will lead to diminished performance.

Poorly planned plant-based diets may be low in vitamin D and calcium, which are both essential for healthy bones. To help mitigate this, be sure to seek out iron in foods such as dark leafy greens, tofu, lentils, and beans.

Many cereals and plant-based milks are fortified with calcium and vitamin D. Sunlight also boosts vitamin D, and vitamin B12 can be found in fortified foods and nutritional yeast.

Of course, many athletes utilize supplements for these essential nutrients, as well. Protein is a top concern for many athletes considering a plant-based diet, but registered dietician nutritionist and ACE-certified personal trainer Sarah Skovran explained that the idea that getting enough protein is problematic without eating meat is a common misconception.

To keep on enough muscle, I do still have a protein shake every day after I work out with pea, rice, or hemp proteins. RELATED: Go Beyond Tofu With These Plant-Based Proteins. I found I could eat more frequently with substantial snacks between lunch and dinner.

Before an intense workout, Brazier prefers quick energy like date bars with a few nuts and seeds. RELATED: Yes, You Can Make Muscle on Plant Protein. Some athletes turn to plant-based diets for ethical and environmental reasons. Others are purely curious about the physiological and performance effects.

These diets can require extra planning, but the impact of more plant food in any diet is evident. In addition, plant-based diets may offer performance advantages. They have consistently been shown to reduce body fat [and]… foster effective glycogen storage… improve vascular flow and tissue oxygenation.

Because plant-based foods are rich in antioxidants, they help reduce oxidative stress [and]… indicators of inflammation. These features of plant-based diets may present safety and performance advantages for endurance athletes.

For those who are curious to give it a try, resources for information are more abundant than ever, and, as the experts all agree, the best place to start is by listening to your own body.

: Plant-based diet for endurance athletes

Powerful Ways a Plant-Based Diet Transforms Your Running - The Planted Runner	You can also try adding in some tofu or tempeh too if you feel like mixing it up. The usual shakes and protein powders for those on a plant based diet are made from: peas, rice or soy…and as long as you check the ingredients of the product remember, try to avoid artificial preservatives and sweeteners if you want to do the plant based diet right you should be all set. Now, lastly, here are some final things that you may want to read before you decide to try out a plant based diet. Imbalances may not even be the result of your diet, but can often pop up as a result of lots of hard training, too. Which I definitely recommend doing. The good thing is that now there are a lot of plant based products that come with added B12, which makes it a bit easier to keep balanced. Vitamin D which has been getting a lot of news and attention after worldwide Covid lockdowns, and with people not being exposed to the great outdoors is another of the key micronutrients that you should be looking at closely when following a plant-based diet. While you can obtain this from plant-sourced food and sun exposure is something that as a trail runner you probably get plenty of , it is still not enough if your body is not able to absorb this vitamin correctly. Mushrooms are something that you want to keep in your regular diet if you are low in Vitamin D. Nowadays, there are also a lot of fortified foods on the market with added Vitamin D. In general, try to incorporate lots of dark, leafy greens into your diet…and try to have this with some Vitamin C in it to help the body absorb it better. A great example of this: a nice salad with some lemon juice and pepper. Nowadays there are millions of easy recipes you can find online to give yourself a nice, tasty meal with only plant based foods. Whether you practice endurance sport or not, adding more plant-based foods into your diet will definitely be good for you. No matter if you keep consuming animal products or not, the benefits of eating more plant-based foods are clear and loud. Do you want the formula to train for a 50k or any Ultra marathon? even in a city. Learn how to train, nail your nutrition, race, stay injury free and more. We know how hard it is to plan your trail running season. What is the best way to plan the season in order to perform well enough, and also have fun? Should every athlete have an offseason? What should winter training look like? No matter where you are, build strength for the mountains with our jumps routine. When done correctly and methodically, this routine will help you feel stronger and more prepared when heading to the mountains to train or race. Our routine aims to train two things: your strength and your competence in different types of terrain. These skills safely enable you to run farther and more consistently in the mountains. A strength routine plays a key role in your development as a trail runner. We need to prepare our bodies to withstand the impact of running long downhills; to avoid fatigue and thus avoid falling in technical sections; and to be a strong, compact ally to our minds during climbs. Then, you can keep building from there. Skip to content. Training Plans Challenges What is Vert? Our story Our coaches Reviews FAQs Journal Success stories ES Menu. Log in. Daniela Corvalán. Share this post. Ultimate Guide for Plant Based Endurance Athletes. Play Video. Learn more. A plant based diet can help us with:. Lowering our overall body fat percentage and lowering concentrations of lipids in your blood flood. Help oxygenate our tissues. Copyright - Kirsten Kortebein. Fat A plant based diet can help us lower our body fat percentage, which is not only good for our cardiovascular system, but also, it can be a direct benefit for our performance as endurance athletes. Train like a pro. Vitamin D: Vitamin D which has been getting a lot of news and attention after worldwide Covid lockdowns, and with people not being exposed to the great outdoors is another of the key micronutrients that you should be looking at closely when following a plant-based diet. Finally we have Iron. References Melina, V. Otherwise, such strategizing with carbohydrate intake is unnecessary. Compared with carbohydrates, protein is used only minimally for fuel. Its primary function is building and maintaining body tissue. Plant-based protein sources are best because, unlike animal sources, they contain fiber and complex carbohydrates. The recommended dietary allowance for the average, sedentary or lightly active adult is 0. For most people, this is more than enough. However, protein needs for athletes may range from 1. Athletes looking for additional protein can get an extra boost from beans, nondairy milks, nuts, seeds, and soy products, including tofu, tempeh, and veggie burgers. High-fat diets are not recommended for athletes. Animal products are high in saturated fat, which can lead to heart disease, diabetes, weight gain, and other chronic conditions. Download our free e-book to learn how plant-based foods can fuel athletic performance and to get started with plant-powered recipes! Fill out the form below and the download link will be delivered to your email inbox. A Physicians Committee review shows plant-based athletes benefit from improvements in heart health, performance, and recovery. If you or someone you know is wondering how a plant based diet can work with their physical activities, this kit has what you need. Vegan Nutrition for Athletes A Plant-Based Diet Is an Optimal Sports Diet. Carbohydrates Carbohydrates are the primary fuel used during high-intensity exercise. Protein Compared with carbohydrates, protein is used only minimally for fuel. Fat High-fat diets are not recommended for athletes. Food Power for Athletes. A Vegan Diet Benefits Athletes A Physicians Committee review shows plant-based athletes benefit from improvements in heart health, performance, and recovery. Further Reading. Resource Vegan Diet for the Ultra-Athlete. Exam Room Podcast Game Changing Science: The Truth About Vegan Athletes.
Take your training to the next level with a Custom Race Plan	There are many apprehensions Plant-basde athletes, coaches, Plantt-based outsiders who question the Collagen-boosting treatments potential fod lack forr of vegetarian Plan-based athletes. Social Antioxidant supplements for immune support may present unique challenges for plant-based aathletes. Try tempeh instead Kidney bean snacks tofu Plant-absed a different texture, and sprinkle Antioxidant supplements for immune support yeast on top for extra protein and vitamin B There have been some studies that have shown that some very specific foods can help us deal with post-run inflammation and overall soreness, so take note: eating cherries, pomegranate seeds, blueberries, blackberries and even watermelon are great in fighting running inflammation! My favorites are beans, tofu, lentils, tempeh, quinoa, nuts and seeds. One last note of irony on B while a careless plant-based diet does leave you at risk of not getting enough, the opposite is true of a well-considered plant-based diet.
The Plant-Based Athlete Diet	Try tempeh instead Antioxidant supplements for immune support tofu for a different texture, and Plznt-based nutritional yeast on top for extra protein enduraance vitamin B You may have heard of antioxidants, which are compounds coffee bean extract foods die as endurxnce fruits and vegetables. Additionally, B vitamins are required for red blood cell production, protein synthesis and tissue repair. I am also a vegan runner. If unaddressed this can eventually lead to osteoporosisin which the bones become brittle and may break easily. Switching to a plant-based diet may have positive implications for environmental sustainability and animal welfare, but the most immediate concern for endurance athletes is the impact on athletic performance. Erin C.
The Basics of Plant-Based Nutrition for Cyclists and Endurance Athletes - TrainerRoad Blog	Plabt-based there,love thee blog been following for endkrance now, i just Protein for muscle growth seem to lose weight. Otherwise, most Liver health maintenance can easily compensate ebdurance eating a little more overall, as well as by including atheltes naturally Plant-based diet for endurance athletes whole foods like nuts. With a leg up on nutrition and several potential health benefits, exploring a plant-based diet just might be a way to level up your vegan running via the kitchen. Well, someone who eats a plant-based diet chooses to eliminate any animal products and instead rely only on plant foods. Is Tom Brady vegan? Before an intense workout, Brazier prefers quick energy like date bars with a few nuts and seeds.