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

Über die Autorin bzw. den Autor

TJ Waterfall is a sports nutritionist specialising in plant-based nutrition. He works with elite vegan athletes, ranging from Premier League and international footballers, through Premiership Rugby players, track & field athletes and endurance runners, to competitive weightlifters, boxers and swimmers. TJ is a registered nutritionist with the Association for Nutrition and has an MSc in Clinical and Public Health Nutrition from University College London, where he has worked in nutrition research. He has advised large companies and NHS doctors on the proven benefits of a vegan diet, and teaches nutrition and cooking at Demuth's Cookery School, the leading vegan cookery school in the UK. He writes for Men's Fitness, Cycling Weekly and Outdoor Fitness, among others, and speaks regularly at vegan festivals about the science-backed health benefits of plant-based diets. His website, meatfreefitness.co.uk, provides delicious vegan recipes, nutritional information, plus fitness and lifestyle tips to help readers on their meat-free journey. He tweets @tjwaterfall and you can find him on Instagram @tj_waterfall.

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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?