Week 2 Sarah Bofinger Series: Fueling & Recovery

Vegan Nutrition + Intermittent Fasting for Joint Health and Performance

Living with hip dysplasia means recovery isn’t optional—it’s a strategy. This week, I’m sharing how I use a plant-based, anti-inflammatory diet and intermittent fasting (IF) to stay strong in the water, reduce joint flare-ups, and support long-term hip health.

Why Intermittent Fasting?

• I follow a 16:8 intermittent fasting schedule (fast for 16 hours, eat within 8) about 4–5 days a week.

• Fasting gives my body a break from digestion and helps reduce systemic inflammation, which is key for joint preservation.

• I adjust based on training: longer or high-intensity sessions = earlier fast break.

 Anti-Inflammatory Vegan Staples (Joint-Supporting Superfoods)

• Omega-3s: Chia seeds, flaxseeds, walnuts, hemp seeds → daily smoothies or sprinkled on oatmeal.

• Leafy greens: Kale, spinach, arugula → high in calcium and antioxidants.

• Colorful veg + berries: Sweet potatoes, beets, blueberries, broccoli → fight oxidative stress.

• Spices: Turmeric + black pepper, ginger, and cinnamon → natural anti-inflammatories.

Hydration & Electrolytes

• Aim: 3+ liters of water daily, more on swim days.

• Coconut water or lemon-salt water after intense workouts to restore sodium and potassium.

• Sipping herbal teas (nettle, turmeric, ginger) during the fast to stay hydrated and reduce inflammation.

Sample IF Fueling Window (12pm–8pm)

 12:00 PM – Break the Fast (Post-Workout)

• Tofu scramble with kale, mushrooms, turmeric, and avocado

• Smoothie: unsweetened almond milk, berries, banana, flaxseed, pea protein, spinach

 4:00 PM – Mid-Window Fuel

• Quinoa bowl with roasted chickpeas, sweet potato, arugula, tahini-lemon dressing

 7:30 PM – Final Meal

• Lentil & veggie curry over wild rice

• Chia pudding with berries, cinnamon, and walnuts for dessert

Recovery Rituals That Go Beyond Food

• Magnesium soaks and Epsom salt baths post-training.

• KT Tape to support hip when feeling discomfort

• Foam rolling and yoga in the evening during the fasting window.

• Keeping a daily joint pain and recovery log to adjust training or nutrition as needed.

Race-Ready on Plants

• Focus: Consistent energy, reduced joint pain, and strong post-swim recovery.

• Plant-based IF helps me show up fresh, not fried—mentally and physically.

• Listening to my body is key: I’ll break the fast earlier if energy dips or inflammation spikes.