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Plant-based Breakfasts for Building Muscle

Posted by Alex FitzGerald on

Breakfast is your first opportunity of the day to introduce the nutrients you’ll need to fuel muscle growth.
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Plant-based Breakfast for Enhanced Focus

Posted by Alex FitzGerald on

To be at your best when it’s time to perform you have to first set the stage. Whether it’s test day or race day, what you eat at breakfast plays a big role in how you’ll perform. So if you’re looking for every advantage, you’ll need a breakfast that includes slow-release carbohydrates, fatty acids, and a high-quality source of plant-based protein.

Fat is smart
Your brain is mostly made of fat and needs a high concentration of healthy fatty acids like omega-3 and omega-6’s for memory recall, elasticity, focus, and rapid cognitive processing. There’s a reason why fish is so often called “brain food” because it contains protein and a high concentration of omega-3s. Plant-based eaters can find alternative sources of omega-3’s in; chia seeds, brussel sprouts, hemp seeds, walnuts, flax seeds, seaweed, and algae.

Plant-based protein
Protein provides the building blocks for brain health. Eating between 15-30 grams of protein at breakfast also helps balance your blood sugar giving you more even energy for an extended period of focus. Excellent plant-based sources of protein include; beans, peas, lentils, tofu, nuts, and seeds.

Slow-release carbohydrates
The right brain-boosting breakfast balances your blood sugar levels so you’re alert but not gittery. Slow-release carbohydrates give your brain the continuous supply of energy it needs for sustained focus. You can find slow-release carbohydrates from many plant-based sources like quinoa and sweet potatoes but my favorite source is oatmeal. Oatmeal has the right amount of slow-release carbohydrates and the soluble fiber in oats makes you feel fuller for longer, letting you focus on the task at hand and not your stomach.

Eat clean in preparation for the big day
Food is not a quick fix so don’t expect to eat poorly all week and perform at your best even if you eat a perfect breakfast. Consistently eating pants like fruits, vegetables, and whole grains support your brain in general, allowing you to access deeper focus when it matters most.

Avoid too much of a good thing
A plant-based diet is terrific but being too full is distracting and can divert energy to digestion and away from the task at hand so avoid overeating on the big day. That little bit of hunger can help you stay alert.

My favorites plant-based breakfasts for enhanced focus

  • Quick and easy oatmeal: Oatmeal topped with fresh fruits & a spoonful of peanut butter
  • Plant power smoothie: plant milk, spinach, frozen blueberries, frozen banana, honey, flax seeds or oil
  • Brave - Overnight Breakfast - Mocha Chip: Pre-made packets make prep easy so you can focus on the task at hand. Includes organic rolled oats, coffee, maca, walnuts, organic chia seeds, organic hemp seeds, and 20G of plant-based protein.

Rolanda Bell - Runner, Panama National Team

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How to manage your Brave subscription

Posted by Alex FitzGerald on

Get to your account

  1. Locate the ACCOUNT section in the main navigation. Or, click the person icon
  2. Go to MY ACCOUNT
  3. If you have an account already, sign-in at the next page
  4. If you haven't created an account already, create one using the email address we sent a subscription confirmation email to


Manage subscription

Once you're logged in, you'll see a summary of your passed orders as well as the option to manage subscriptions. Click MANAGE SUBSCRIPTIONS.

Make changes to existing subscription

  1. Click MANAGE SUBSCRIPTIONS from the logged in page
  2. Your active subscriptions will be summarized on this page
  3. Click EDIT on the subscription you want to make changes to

Change the date of your next delivery

Once you've clicked into the subscription you'd like to make changes to, you will see your next change date in the middle of the page beneath the add-ons section.

  1. Scroll down and find NEXT CHARGE DATE
  2. Click NEXT CHARGE DATE
  3. On the next page you will see a calendar view. Click the day you would like your next order to be processed.
  4. Click UPDATE NEXT SHIPMENT DATE. If you want your order ASAP, click ORDER NOW.
  5. Success! You've changed date of your upcoming charge.
Note: If you have multiple products in your upcoming order, you'll be asked to either update the shipment date for all products or just the product you selected. We suggest choosing UPDATE FOR ALL PRODUCTS in this case.

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Change the size of your box

Once you've clicked into the subscription you'd like to make changes to, you will see a summary of your next order at the top.

  1. Click EDIT SIZE OR CONTENTS OF SUBSCRIPTION BOX
  2. On the next page, you have the option to select from 10-30 breakfasts per month
  3. Select the box size you want to receive in your next order
  4. Now you'll need to fill up your new box size with your flavor choices. Make your selections and hit SAVE
  5. Success! You've changed the size and makeup of your upcoming boxes. Your updated next order will be summarized in the YOUR NEXT ORDER section.

Change the flavors in your box

Once you've clicked into the subscription you'd like to make changes to, you will see a summary of your next order at the top.

  1. Click EDIT SIZE OR CONTENTS OF SUBSCRIPTION BOX
  2. On the next page, you have the option to select from 10-30 breakfasts per month
  3. If you don't want to change the size of your box, just move on to selecting the contents of your box
  4. Make your new flavor selections to fill up your box and hit SAVE
  5. Success! You've changed the flavors included in your upcoming boxes. Your updated next order will be summarized in the YOUR NEXT ORDER section.

 

Add one-time purchases to upcoming shipments

You have the ability to add products to your upcoming shipments without subscribing to that product. These purchases will ship with your next subscription order, as soon as it's scheduled to ship.

  1. Once you've clicked into the subscription you'd like to make changes to, you will see a summary of upcoming orders
  2. Scroll to the section called "TOSS THESE IN..."
  3. Click on the product you want to add then click "Add one-time"
  4. Confirm the selection details and hit ADD PRODUCT
  5. Success! You've added a one-time purchase to your upcoming delivery. You can review your add-ons in the DELIVERY SCHEDULE section from the top menu.

Add recurring products to ship every month

You have the ability to add recurring products to your upcoming. These purchases will ship with your next subscription order, as soon as it's scheduled to ship.

  1. Once you've clicked into the subscription you'd like to make changes to, you will see a summary of upcoming orders
  2. Scroll to the section called "TOSS THESE IN..."
  3. Click on the product you want to add then click "Add subscription"
  4. Confirm the selection details and hit ADD PRODUCT
  5. Success! You've added a recurring product to your upcoming deliveries.. You can review your add-ons in the DELIVERY SCHEDULE section from the top menu.

Manage upcoming add-ons 

You can review the add-ons included in your upcoming order and delete them if necessary. 

  1. Using the navigation menu, select "DELIVERY SCHEDULE"
  2. Click "MANAGE ADD-ON" 
  3. If you want to delete this product from you upcoming order, scroll down and find "DELETE PRODUCT"
  4. Click "DELETE PRODUCT"
  5. Success! You've removed the add-on product form your upcoming order.

Skip

You have the ability to skip an upcoming delivery. Skipping means we will not charge you for your next order and the order will not be delivered. We will ship the following order unless you skip again. If your subscription is set to be charged on August 26th, skipping will tell us not to ship your next box until 30 days after August 26th (September 25th). 

  1. Once you've clicked into the subscription you'd like to make changes to, you will see a summary of upcoming orders
  2. Locate and click "SKIP SHIPMENT"
  3. To confirm, click "SKIP"
  4. Success! We won't ship your next order. See you the following cycle.


Add a discount code

If you have an active discount code, you can apply it to your next order.

  1. Once you've clicked into the subscription you'd like to make changes to, you will see a summary of upcoming orders
  2. Beneath the CARD ON FILE section you'll see the option to APPLY DISCOUNT
  3. Click APPLY DISCOUNT
  4. Enter the discount code and hit ADD DISCOUNT
  5. If the code is active, you'll see your savings summarized on the main page 

Cancel

You can cancel your subscription at any time.

  1. Once you've clicked into the subscription you'd like to make changes to, you will see a summary of upcoming orders
  2. Beneath the CARD ON FILE section you'll see the option to cancel
  3. Click CANCEL SUBSCRIPTION

 

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Protein Ball Recipes

Posted by Brave Team on

Finding snacks that are high in protein, low in sugar and made of whole, plant-based foods can be difficult. Most of us turn to protein bars. But, you've probably eaten your bajillionth bar by now and want something new and exciting.

Protein balls for the win

We've been making these five protein ball recipes with the new Coconut Cashew Pecan nut butter over the past few months and loving them. They're portable, super easy to make, and hit on our nutrition principles. Give them a try and let us know what you think!

Protein ball foundation

  • 1.25 cups gluten free oats
  • 2.5 tablespoons chia seeds
  • 2.5 tablespoons hemp hearts
  • 1/2 cup Coconut Cashew Pecan nut butter
  • 2 tablespoons honey or maple syrup
  • 2 tablespoons nut milk (any kind works)
  • 1/4 teaspoon sea salt
  • Add ons (see below)

Our favorite add ons:

Vanilla Blueberry

  • 1/3 cup unsweetened dried blueberries
  • 1 teaspoon pure vanilla extract

Cherry Coconut

  • 1/4 cup unsweetened dried cherries 
  • 1/4 cup unsweetened shredded coconut

Oatmeal Raisin

  • 1/4 cup raisins
  • 1/4 cup chopped walnuts
  • 3/4 teaspoon cinnamon

Chocolate Chip

  • 1/4 cup chopped walnuts
  • 1 tablespoon cacao powder
  • 1 tablespoon cacao nibs
  • 1 teaspoon pure vanilla extract 

Ginger Turmeric

  • 1/4 teaspoon turmeric
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon ginger
  • 1/8 cup unsweetened shredded coconut
  • 1/8 cup golden raisins

Instructions

  1. Blend half of the oats in a coffee grinder or blender until 'powdered' - goal here is to have half whole oats and half oat flour in the mixture
  2. Place all of the ingredients (the foundation plus the add ons) into a large mixing bowl
  3. Thoroughly mix the ingredients and place into the fridge for 30 minutes
  4. Remove from the fridge and form mixture into 1 inch diameter balls (mixture will make around 14-16 balls)
  5. Store protein balls in an air tight container for up to 14 days in your fridge

Enjoy these delicious and nutritious, plant-based protein balls and drop us a line with your feedback!

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Ella Genasci Smith (Triathlete) On What to Eat After Your Run

Posted by Alex FitzGerald on

Triathlete, Ella Genasci Smith, shares her simple principals for recovery meals following a training session.
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