“This book demonstrates that today’s athletes, from the top stars to the weekend warriors, are embracing the fact that they can reach their short-term goals without sacrificing their long-term health. Replacing an animal protein diet with a plant-based diet not only protects the heart, battles cancer, defeats diabetes, and stomps out strokes, but it also decreases inflammation, improves recovery time, and can fuel an athlete’s fire to win.” – Dr. Columbus Batiste, interventional cardiologist

“Robert and Matt are the embodiment of these truths, as are the many athletes profiled in this book. What makes The Plant-Based Athlete a formidable and refreshingly unique resource is that it draws from not only decades of personal experience and world-class success stories, but also from both age-old and cutting-edge research. You would be wise to take heed of the advice in this book…” – Dr. Michael Greger

“…we now have ample evidence—from both experience and a number of scientific studies—that a well-planned, calorically sufficient plant-based diet in general is enough to boost energy, reduce inflammation, improve athletic recovery, minimize soreness, provide the most efficient pre- and post-workout fuel, improve gut health and digestion, reduce unwanted body fat, and even improve sleep—regardless of the sport…”. “…more and more prominent competitors are coming forward to share their experiences of how this dietary shift has improved their performance in unimaginable ways…”

Plant-Based Diet Components

The Macronutrients

Three Main Macronutrients: Protein, Carbohydrates, Fat

Each “macro” has it’s own unique benefits (Therefore it’s unwise to eliminate one or treat one as the “enemy”)

• Protein Benefits: Growth, recovery, immune functioning, hormones, energy when carbs are gone, preserve muscle
• Carb Benefits: Fuel for the body, functioning of major organs and brain, central nervous system, stored for energy, waste elimination
• Fat Benefits: Growth and development, energy, absorption of vitamins, cushioning for organs, cell membranes, taste of f

If you eat too much of one macro and not another there can be bad consequences.

Don’t Forget Micronutrients

Don’t overlook the power of micronutrients for your health and performance.

Rather than try to hit a “vitamin and mineral goal”, just try to eat a wide variety of plant-based foods.

Macro Overview: Protein

Lysine: An amino acid that Vegans need to be careful with because plant foods don’t have a lot. Good sources are Tempeh, Seitan, Lentils, Tofu, Amaranth, Quinoa, Pistachios, and Pumpkin Seeds.

“plant proteins are just as effective as animal proteins for building strength and muscle.”

• Animal meat as been linked to development of cancers and has been classified as a Class 1 carcinogen
• People continue to eat meat because it’s “normal” to do it and most people do it
• You can get all of the essential amino acids from plant foods. Your body then can create the “complete” proteins as you give it the raw materials from plants
• Cons of animal protein: “cholesterol, excess calories, carcinogens, lack of fiber, saturated fat, and not to mention the devastating environmental impacts and cruelty concerns. Instead, you can go straight to the source of amino acids in their plant form…”

Consuming protein past what your body needs will cause it to be eliminated or stored as fat. You can only consume about 30 grams per meal.

Don’t focus on protein so much that you sacrifice the other macros. People tend to focus on protein and forget about other factors like sleep, micronutrients, and the other macros.

People don’t need as much protein as we have been left to belief. A non-athlete needs about 0.8 * mass in kilograms. That’s only about 55 grams for someone who is 150 lbs (68 kg). (See below for the macro split for protein that athletes should use)

Macro Overview: Carbohydrates

Our brains and muscles prefer to use carbohydrates for fuel. Then fat and finally muscle.

You want to get complex carbohydrates over simple carbohydrates. Simple carbohydrates are only useful if you eat them to get energy for a large amount of exercise but it’s not even necessary for that. Focus on complex carbohydrates.

Eating carbohydrates is the best way to get your body it’s micronutrients. (Protein doesn’t have that many and pure oil, like olive oil, don’t have that much either).

Macro Overview: Fat

Four Main Types of Fat

1. Monounsaturated Fats: Get some from your diet. This omega-9 fat is produced by the body naturally. Good sources are almonds, cashews, walnuts, avocados, chia seeds, and coconut.
2. Polyunsaturated Fats: Definitely get them from your diet. There are two types omega-6 and omega-3. People tend to not get enough omega-3s. Good sources are walnuts, hempseeds, chia seeds, and flaxseeds. Don’t over-do it on omega-6.
3. Saturated Fats: A very tiny tiny amount is okay. A good source is coconut. Limit to less than 5% of calories you get from fat.
4. Trans Fats: Avoid these at all costs.

Supplementation

Eating a wide variety of plant-based foods should cover most of your nutrient needs.

However there are some you should supplement: Vitamin B12, vitamin D, omega-3 fats, iodine, vitamin K2, and zinc.

To make this simpler you can buy a Vegan multivitamin online. See LoveComplement.com.

You should get enough iron by eating a wide variety of plant-based foods.

Caffeine can give you a boost during your workout.

Creatine is safe and will help you build muscle.

Beets have been shown to help with your cardiovascular system.

Nutritional yeast can help with your workouts and immune system functioning.

Plant-Based Workout Notes

Calorie Expenditure

Calorie Surplus + resistance/strength training = mass added over time

Fewer calories + training = decreased body weight

Recovery

Muscle soreness is a type of inflammation. It turns out that a plant-based diet has a lot of inflammatory properties.

Make sure you warm up, stretch, and cool down. Dynamic stretching is great because you can quickly do it as you get ready and throughout a workout. If you do static stretching then do it after your workout.

Rest and sleep. Take naps if necessary.

The Plant-Based Meal Plan

The Ideal Meal

It’s best if each meal is close to the daily macro split defined below.

Make sure your protein is spread out between meals so your body can absorb it all.

Try to eat 5 to 6 meals per day to spread out your calories.

Daily Macro Split

Endurance Athletes: 60% carbs, 20% fat, 20% protein

Strength Athletes: 50% carbs, 25% fat, 25% protein

Note: These percentages are not fixed. Play with them. But try to keep carbs in the range 50-70% no matter what.

Post Workout

Consume this within an hour after your workout. To save time keep it in your car or prepare it in advance.

Use a 5:1 ratio of carb to protein. Carbs replace energy and nutrients. Protein repairs the muscle.

Consume 0.75g of carbs per lb of body weight and then calculate your protein from that.

Pre-Workout

Aim for a 3:1 ration of carb to protein. Carbs give you energy to perform optimally. Protein helps preserve muscle mass.

Note: In addition to this, you can have a 4:1 ratio meal during your workout if it’s long (for example, an ultramarathon runner might eat a vegan granola bar).

Meal Builder Guide

Main Foods

• Legumes: Lentils, Split peas, Pinto beans, Chickpeas, Lima beans, Black beans, Navy beans, Kidney beans, Soybeans, Adzuki beans
• Grains: Rice, Quinoa, Wheat, Barley, Oats, Millet, Rye, Bulgar, Buckwheat, Teff
• Starchy Vegetables: Potatoes, Sweet potatoes, Acorn squash, Butternut squash, Taro, Yams, Parsnips, Corn, Plantains, Pumpkin

Side Foods

• Greens: Kale, Spinach, Collard greens, Mustard greens, Romain lettuce, Swiss chard, Arugala, Butter lettuce, Beet greens, Bok choy
• Cruciferous Vegetables: Broccoli, Cauliflower, Cabbage, Brussel sprouts, Radishes, Turnips, Rutabaga, Watercress, Rapini, Maca
• Nonstarchy Vegetables: Carrots, Asparagus, Eggplant, Peppers, Cucumber, Green beans, Mushrooms, Zucchini, Onions, Okra

Condiment Foods

• Herbs: Basil, Thyme, Dill, Oregano, Rosemary, Parsley, Mint, Cumin, Coriander, Cardamom
• Spices: Turmeric, Cinnamon, Black pepper, Ginger, Peppermint, Nutmeg, Fennel, Cloves, Paprika, Cayenne pepper
• Seeds: Flaxseeds, Sesame seeds, Hempseeds, Sunflower seeds, Pumpkin seeds, Mustard seeds, Chia seeds, Poppy seeds, Pine nuts, Sorghum

Meal Builder Template (Adjust portions and ranges based on if you’re bulking or cutting)

• Breakfast: 1-2 mains + 2 sides + 1 condiment
• Snack: 1-3 sides
• Lunch: 2 mains + 2 sides + 1 condiment
• Snack: 1-2 sides OR 1 side + 1 condiment
• Dinner: 2 mains + 2 sides + 2 condiments
• Snack/Dessert: 1 side + 1 condiment OR none

Three Staple Meals – Easy Meal Templates

1. Smoothie or Otmeal
2. Giant salad with beans and a nut-based dressing
3. A Grain, a green, and a bean

Tips

Swap sauces and spice combinations everyday to add variety to your meals.

Figure out your condiment staples – Bragg liquid aminos, nutritional yeast, maple syrup, balsamic vinegar, apple cider vinegar, sriracha, miso paste, tahini.

Keep a variety of plant based options in your house so you can swap things out and make spontaneous meals/snacks.

Big batch book once or twice a week (Ex: make a bunch of rice you can just grab when you need it)

Some packaged food is okay. Avoid MSG, high-fructose corn syrup, BHA/BHT, partially hydrogenated vegetable oil, artificial sweeteners, artificial flavors, artificial colors, added sugars, saturated fat, excess sodium

Stevia is a sweetener that’s okay. It’s derived from plants and has a score of 0 on the glycemic index – it won’t cause your blood sugar or insulin levels to spike.

Hydrate – drink water throughout the day.

Use a limited amount of pre-made meals