The Plant-Based Power Plan: Increase Strength, Boost Energy, Perform at Your Best

by TJ Waterfall Narrated by TJ Waterfall

Overview

Brought to you by Penguin.

The scientific evidence overwhelmingly shows that a plant-based diet is one of the most effective ways to improve both long-term health and to see immediate results in terms of energy, recovery and performance. But what can you do to ensure your diet boosts your performance in your sport or training?

In The Plant-Based Power Plan, registered elite sports nutritionist TJ Waterfall uses the cutting-edge research he applies with his clients - ranging from Premiership rugby players, competitive weightlifters and professional boxers, to Premier League footballers and ultra-distance triathletes - to bust the myths and explain how a well-planned plant-based diet can take your health and performance to the next level.

With simple but comprehensive practical guidance - from maximising muscle protein synthesis and improving your recovery, to tweaking nutrition timing and getting enough energy to fuel highly active training schedules - TJ gives you everything you need to bring your A-game. He also shows you just how simple it is to incorporate the most important nutrients into your diet with a selection of 30 easy and delicious recipes.

© TJ Waterfall 2021 (P) Penguin Audio 2021

Editorial Reviews

From the Publisher

This well-written, well-researched book makes it absolutely clear that a plant-based diet is best for your health, your body, and your mind. Highly recommended! — Gene Stone, co-author of How Not to Die, author of 72 Reasons to be Vegan

An informative and interesting read regardless of whether you are an elite athlete or just want to improve physical endurance and overall wellbeing. Holding four Guinness world records in marathon and ultra-running and being vegan for almost five decades, this book has really refreshed my attitude towards nutrition and brought many new perspectives and ideas to my plant-based lifestyle. I have taken on board many of its recommendations and suggestions for my own training and nutritional needs. A definite 'must read' for anyone interested, curious or already invested in plant based living and thriving! — Fiona Oakes, four-time world-record-holding marathon runner

TJ is a fantastic writer and authority on plant-based nutrition for athletes. The Plant-Based Power Plan is packed with fresh knowledge, backed by the latest scientific research. Whether you're looking to kickstart a healthier lifestyle or take your training to the next level, this book has you covered — Plant-Based Health Professionals UK

If you want to know about plant-based living, this book sets that out very clearly: the why and the how, entirely based on science. It goes further than diet, reaching into issues of stress and sleep - this is a holistic lifestyle guide, from a scientist not a guru — Dale Vince OBE, Chairperson, Forest Green Rovers FC, the world's first vegan football club

This book is brilliant. I've been involved in rugby as a player and coach at the highest level for over 22 years and this book provides real insight and evidence into how a plant-based nutritional program can be a relevant and powerful alternative for athletes. In my experience there have been too many barriers and misinformation that hinder an athlete's nutritional choices and the viable options available. This book blasts through the confusion and provides a clear and pragmatic pathway to a healthy and robust plant-based lifestyle that will only enhance an individual's competitive performance. Every athlete, coach, trainer and medical practitioner in all sporting organisations should read this book and utilise the insights it offers — Les Kiss, Head Coach, London Irish Rugby Club

Any athlete serious about their performance should consider a plant-based diet, and this book is brim full of the information you need to eat your way towards your full potential — Etienne Stott MBE, London 2012 canoe slalom gold medallist

The Plant-based Power Plan is a thoroughly researched and brilliantly informative guide, providing the fundamentals behind achieving optimal health and physical performance through the power and simplicity of plant-based foods. TJ shares valuable insight into his work helping elite sportspeople excel in their respective disciplines; offering tried-and-tested guidance for optimising nutrition to enhance health and performance. TJ has done such an excellent job at breaking down stereotypes, providing evidence-based recommendations, and sharing simple and delicious plant-based recipes. This book is full of value for athletes and fitness enthusiasts alike, as well as anyone looking to improve their health through a plant-based diet — Ellie Woodhouse-Clarke, Nutritional Therapist & Wellbeing Expert

A science-based argument to assert that a vegan diet if properly adhered to, can make you fitter, enhance athletic performance, help you lose weight and is healthier than the alternatives — Katie Law ― Evening Standard, 'The best diet books for 2021'

Product Details

BN ID:	2940177061139
Publisher:	Random House UK
Publication date:	01/07/2021
Edition description:	Unabridged

Read an Excerpt

CHAPTER 1
INTRODUCTION One of the main questions I was asked when I first qualified and started practicing as a  plant- based nutritionist was: ‘Can I really reach my health and fitness goals on a vegan diet?’
      Times have changed. The benefits of adopting a vegan diet have been catapulted into the spotlight, even if not completely accurately, thanks to numerous documentaries and celebrities flying the plant- based- diet flag. The way we eat is changing, with studies showing that around half the UK are at least reducing the amount of meat they consume.
      But for a lot of my clients and people I talk to, the biggest hurdle is knowing where to start themselves. It’s about needing inspiration. It’s about being provided with reassurance. It’s about having the knowledge – and the confidence – that they’re doing all they can to optimize their plant-based nutrition to help bring on their A-game.
      And this is where the importance of evidence-based nutrition advice comes in. After I qualified with a first class master’s degree in Clinical and Public Health Nutrition from University College London, I spent time working in public health nutrition with the NHS, I carried out further nutrition research at UCL, and I have gone on to train students and doctors in the health benefits of a plant-based diet and to work with world-class elite athletes to optimize their plant-based nutrition.
      Because of my work in these fields, I’ve always required a very scientific mindset. This means having a constant thirst for knowledge, because the evidence is always evolving. When you think about it, nutrition is a relatively young science –  compared to, say, physics or chemistry, which have been studied scientifically for centuries.
      In nutrition, new studies often emerge that challenge current theories. Having a scientific approach means I can’t be stuck in my ways (in contrast, some nutritionists base their entire career around a certain concept, and feel that changing their ways could jeopardize their reputation, even if new evidence suggests a more effective method, or that their current method could, even, be dangerous). I have to acknowledge change, and adapt my advice when needed. Scientists, by definition, always apply scepticism to any theory for this reason, because any concept should only be based on the best available evidence – which can change.
      Most people are aware, at least to some degree, that what we eat can have profound effects on our health. But when it comes to performance, it often surprises me just how much people neglect their nutrition. Some athletes spend 20+ hours a week training, but invest very little time in learning about how best to use their diet to support recovery, and boost energy and power in training and competition. As you’ll see throughout the book, the recovery from exercise, supported by your nutrition, is just as important – perhaps more important – than the training itself. If you’re regularly spending several hours a week training, then taking the relatively short time to read this book and hone your nutrition could make all those hours much more productive and even more enjoyable, ultimately leading to huge progress in your sport or activity.
      Having worked with plant- based elite sportspeople from a range of disciplines (premier league and international footballers, premiership rugby players, track and field athletes, endurance runners, competitive weightlifters, boxers), it’s especially crucial to acknowledge any shortcomings in the evidence and tailor my advice accordingly, because the smallest of margins can make the difference between winning and losing. A discipline which perhaps exemplifies this the best is athletics, where tiny fractions of a second can separate first and second place. A top UK 100-metre sprinter recently asked me if a plant-based diet might help him out of a plateau he was experiencing – after working together closely to implement a nutrition plan he shaved two-tenths of a second off his personal best, which was enough to win his following three competition races. Using the scientific evidence, personalized to the athlete, is a powerful thing, and I’d like to help you in the same way, whatever your sport or activity may be.
      This scientific approach couldn’t be more pertinent when it comes to vegan nutrition. That’s because for many people, including myself, the term ‘veganism’ – and what it represents – comes with a huge range of powerful emotions attached. For some, this could mean feeling opposed to veganism, because it contradicts their culture and traditions. Others may feel passionately about protecting animals and the environment. Either stance can distort how they interpret the evidence and the advice they give, knowingly or not.
      For the purposes of transparency, it’s worth mentioning that I fall into the category of people who care deeply about animal welfare and sustainability. But, in my experience, using the scientific approach and being honest about the considerations of any given diet is the best way to build trust and ultimately get the best results from my clients. Therefore, it’s also the most helpful approach for advocating a healthy vegan diet, because one of the most effective ways to promote veganism is to help support people to thrive and lead by example.
      Not only can a plant- based diet help your health and fitness flourish, but for me, vegan food is also a true celebration of flavour – I’ve always loved nothing more than creating bold, colourful dishes that celebrate the ingredients. Working in kitchens and teaching at a world-leading vegan cookery school has only brought out the ‘foodie’ in me further and made me realize the true variety and brilliance of a plant-based diet.
      Think rich Indian curries, vibrant Mexican burritos, hearty French-style casseroles, spicy Chinese stir-fries . . . you can make too-good-to-be-true vegan versions of pretty much any cuisine from around the world. Seeing people’s faces light up when they realize just how delicious and inventive plant-based food can be is another real highlight of my job.
      Within the pages that follow, I will present you with:

• Trustworthy, evidence-based information to highlight the numerous health benefits of a well-planned vegan diet, which includes strong evidence showing a significant reduction in risk of developing the most prevalent chronic diseases.
• How to weigh up the evidence yourself, to help you cut through the noise and misinformation often represented in the media, so you can make the right decisions for yourself based on the best available evidence.
•  Simple but comprehensive guidance to help make sure you’re optimizing your plant-based nutrition, using scientifically proven nutritional advice to improve your energy and fitness while future-proofing your health.
• A breakdown of the key nutrients to consider as part of a healthy vegan diet (including vitamin B12, vitamin D, omega-3, calcium and iodine), and the best sources for getting these into your diet.
• Evidence-based practical tips and guidance on how to surpass your sports and fitness goals, including tweaking your nutrition timing, maximizing muscle protein synthesis, getting the right energy balance, improving recovery times, and considering whether the use of ergogenic aids may be beneficial to you.
• Other proven essential lifestyle habits that will also have a huge impact on your health and fitness: sleep, movement, stress management and social connections.
• Advice on how to customize your own meal plan depending on your goals, including tips for those looking to gain or lose weight healthily and sustainably.
• A selection of 30 easy but tantalizingly tasty vegan recipes that also show you just how simple it is to incorporate all the key nutrients we cover naturally into your diet.

      My goal with this book is to help you thrive on a plant-based diet. The evidence overwhelmingly suggests that it’s one of the most effective ways to both improve long-term health and notice more immediate results in terms of energy, performance, and recovery. And in helping you to thrive on your plant-based journey, I hope you are filled with confidence to encourage and inspire those around you to consider giving it a try too. Because, ultimately, what’s more important than your health, and the health of the ones you care about?

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