The Plant-Based Power Plan

Increase Strength, Boost Energy, Perform at Your Best

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About this listen

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

TJ WaterfallTJ WaterfallPenguin Audio

Bodybuilding & Strength Training

Diets, Nutrition & Healthy Eating

Fitness, Diet & Nutrition

High Protein

Sports

Nutrition

Healthy Diet

Health

Bodybuilding & Strength Training Diets, Nutrition & Healthy Eating Fitness, Diet & Nutrition High Protein Sports Nutrition Healthy Diet Health

Critic reviews

A fantastic resource for any plant-based athlete looking to get stronger or fitter

(James Wilks, winner of The Ultimate Fighter and producer of The Game Changers)

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)

Most relevant

Ethically I've followed a vegetarian diet since I was a kid, but have been seeking to move beyond books on sentiment and a singular flogged argument on general health, to a more practical and scientific book to further my plant-based transition.

This book has everything I've been looking for and more. It's even-handed in its approach to the benefits and requirements when following a plant-based diet. It is thoroughly researched, underpinned with strong scientific studies, and comprehensive in its coverage of nutrients and performance, yet still manages to be entirely accessible to the reader.

Its breadth and depth has enabled me to recommend it to athletes / non-athletes and meat / non-meat eaters alike.

This is now a firm favourite, so much so I got the hard copy and the audio, and is one of the few books I know I will return to and reference repeatedly. There are a lot of books in the health and nutrition genre now but this one has substance. Buy it. You won't be disappointed.