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Plant-Based Sports Nutrition: Expert fueling strategies for training, recovery, and performance
Gain the plant-based advantage! Join the thousands of runners, bodybuilders, and athletes from virtually every sport who rely on foods and beverages made without animal products. Every day an increasing number of athletes, even those who are not fully vegetarian or vegan, incorporate a plant-based diet when training or recovering from competition.
In Plant-Based Sports Nutrition, registered dietitians Enette Larson-Meyer and Matt Ruscigno combine decades of evidence-based research with personal experience working with--and as--vegan and vegetarian athletes to offer you a reliable and complete explanation of how, when, and why you need to plan your nutrient intake to maximize nutrition and get the best results. They will help you make smart decisions about properly fueling your body so you have the energy and stamina to boost your training and excel during competition.
Learn how to get proper amounts of all essential macronutrients, vitamins, and minerals, taking into account your personal caloric needs. Draw inspiration from athletes who share how they succeed in their sports while following a plant-based way of eating. Enjoy plenty of recipes to use for training, event, and everyday nutrition needs and utilize the tailored meal plans and training strategies to properly fuel your body. Understand nutrient timing and relative energy deficiency syndrome (RED-S) as well as how to meet protein and amino acid requirements while doing light, moderate, or intense training for your sport. Get information on keto diets, tips for optimizing bone health and iron intake, and instructions for making your own fluid-replacement beverage.
Whether you are a dedicated vegetarian or vegan looking to add variety to your diet or you are an athlete searching for a plant-based competitive edge, Plant-Based Sports Nutrition will help you maximize your diet for optimal performance!
CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The Plant-Based Sports Nutrition Online CE Exam may be purchased separately or as part of the Plant-Based Sports Nutrition With CE Exam package, which includes both the book and the exam.
In Plant-Based Sports Nutrition, registered dietitians Enette Larson-Meyer and Matt Ruscigno combine decades of evidence-based research with personal experience working with--and as--vegan and vegetarian athletes to offer you a reliable and complete explanation of how, when, and why you need to plan your nutrient intake to maximize nutrition and get the best results. They will help you make smart decisions about properly fueling your body so you have the energy and stamina to boost your training and excel during competition.
Learn how to get proper amounts of all essential macronutrients, vitamins, and minerals, taking into account your personal caloric needs. Draw inspiration from athletes who share how they succeed in their sports while following a plant-based way of eating. Enjoy plenty of recipes to use for training, event, and everyday nutrition needs and utilize the tailored meal plans and training strategies to properly fuel your body. Understand nutrient timing and relative energy deficiency syndrome (RED-S) as well as how to meet protein and amino acid requirements while doing light, moderate, or intense training for your sport. Get information on keto diets, tips for optimizing bone health and iron intake, and instructions for making your own fluid-replacement beverage.
Whether you are a dedicated vegetarian or vegan looking to add variety to your diet or you are an athlete searching for a plant-based competitive edge, Plant-Based Sports Nutrition will help you maximize your diet for optimal performance!
CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The Plant-Based Sports Nutrition Online CE Exam may be purchased separately or as part of the Plant-Based Sports Nutrition With CE Exam package, which includes both the book and the exam.
344 pages, Paperback
Published June 28, 2019
65 people are currently reading
1373 people want to read
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Displaying 1 - 9 of 9 reviews
October 17, 2022
Great nutritional info for plant based eaters. While a lot was for athletes all the info was helpful. Highly recommended to WFPB eaters!
November 20, 2021
Extremely technical book focused on the sportsman and his performance. There is also some recipe, but this is certainly not the strong point of the book.
Libro estremamente tecnico e focalizzato sullo sportivo e sulle sue prestazioni. C'é anche qualche ricetta, ma non é certo questo il punto forte del libro.
I received from the Publisher a complimentary digital advanced review copy of the book in exchange for a honest review.
Libro estremamente tecnico e focalizzato sullo sportivo e sulle sue prestazioni. C'é anche qualche ricetta, ma non é certo questo il punto forte del libro.
I received from the Publisher a complimentary digital advanced review copy of the book in exchange for a honest review.
August 20, 2019
This is an updated and revised edition of a book previously called “Vegetarian Sports Nutrition.” The name change not only reflects the rise of veganism and other more restrictive diets, but also an increase in “flexitarianism” -- or the reduction (but not elimination) of animal-based foods that is driven by health factors, by environmental concerns, or by a combination of both. One of the things I like about this book is that it offers a balanced discussion of how to meet the nutritional needs of athletics through a diet that is mostly or entirely plant-based. That is to say, it’s not trying to sell the reader on a particular dietary approach, and, therefore, doesn’t fall into the trap of pretending that the move is purely upside. Those trying to persuade readers of a given diet tend to overemphasize the studies showing the benefits of plant-based diets while neglecting to discuss the challenges to meeting dietary needs without animal-based foods – particularly if one has the substantial needs incurred by athletes. [Which isn’t to say there aren’t health benefits -- and even performance benefits -- to be gained, but thinking that one can make the switch without giving thought to the details is a bit naive.]
The book consists of fifteen chapters that take one from an introduction to the various forms of plant-based diets through specific dietary considerations (i.e. meeting caloric requirements, macro-nutrient needs, and micro-nutrient needs) and – finally – to practical matters of what to eat and how to prepare it. After an opening chapter that lays forth background information, chapters two and three deal in the related topics of getting adequate calories and getting enough carbs. Vegetables, after all, aren’t typically calorically dense, and so salad and steamed vegetables – while a beneficial part of a diet -- aren’t going to meet the needs of an athlete.
Chapter four delves into meeting fat requirements. While carbs have come to be wrongly villainized in current fitness environment, there are some who are still working under the old “fat is the enemy” paradigm. In truth, one needs a diet that includes all three macro-nutrients: carbohydrates, fats, and protein. Those on plant-based diets who don’t (or can’t) eat nuts and legumes can run into problems with getting enough fat. Chapter five rounds out the chapters focusing on macro-nutrients by exploring protein needs. This is the chapter many readers will be prone to make a beeline toward. Athletes who are considering a plant-based diet are most likely to be concerned that they can’t get enough protein. This is a contentious topic because vegan and vegetarian athletes often want to pull their hair out over what they feel is a great misconception. They say it’s no problem hitting protein targets on a plant-based diet, and -- depending upon one’s sport and one’s body -- that can be true. But for some it takes planning. (e.g. It’s true that one can get a complete protein by eating rice and lentils. The challenge is that if you do go about getting the 2 gms of protein per kg of body weight that some athletes require by just eating rice and lentils you are likely to find yourself becoming obese because those high-protein foods are even higher in carbs.)
Chapters six and seven shift into critical micro-nutrient considerations. Chapter six is about bone health, which is a greater concern with respect to some forms of plant-based diet than others. Chapter seven is about iron intake and absorption. One thing that I found very important and interesting in this book is the discussion of how foods and nutrients that one might think of only in terms of their positive effect can also have a negative effect. That is, some nutrients that we need in a given quantity will block the absorption of other nutrients if taken in excess quantities. Chapters eight and ten are about eliminating the need for multivitamins or other vitamin and mineral supplements. Another thing that I appreciate about this book is its emphasis on getting all of one’s nutritional needs through food. While it doesn’t take an iron-clad opposition to supplements, it suggests that one should first make great efforts to meet needs with food before considering any supplement.
Chapter nine is about timing of food and fluid intake for optimal performance. It’s one thing to know what to eat, but one must also know when to eat and when not to eat. Chapter eleven investigates common problems that are often attributed to food and fluid intake, namely cramps and inflammation. The part dealing with cramps was particularly informative, as I learned that much of what I’ve heard on the subject (and / or that is commonly believed) is either not well-established in the literature or is plain old poppycock.
Chapters twelve and thirteen are about building a meal plan to meet one’s requirements, and modifying the plan to cut or gain weight as necessary, respectively.
The last two chapters are about preparing meals to meet an athlete's needs with plant-based foods. The penultimate chapter is more about the quick meals and snacks, and the last chapter provides a collection of recipes.
There are several appendices containing information about nutritional information and various approaches to building a balanced diet. There are also graphics including photographs, tables, and diagrams. I can’t speak to how effective these are as I read a review copy that was unformatted, but I do know they are frequent throughout the book.
I’d highly recommend this book for athletes, trainers, or coaches who are considering moving to a plant-based diet or who work with clients or athletes who are vegetarian, vegan, or otherwise eat a predominantly plant-based diet.
The book consists of fifteen chapters that take one from an introduction to the various forms of plant-based diets through specific dietary considerations (i.e. meeting caloric requirements, macro-nutrient needs, and micro-nutrient needs) and – finally – to practical matters of what to eat and how to prepare it. After an opening chapter that lays forth background information, chapters two and three deal in the related topics of getting adequate calories and getting enough carbs. Vegetables, after all, aren’t typically calorically dense, and so salad and steamed vegetables – while a beneficial part of a diet -- aren’t going to meet the needs of an athlete.
Chapter four delves into meeting fat requirements. While carbs have come to be wrongly villainized in current fitness environment, there are some who are still working under the old “fat is the enemy” paradigm. In truth, one needs a diet that includes all three macro-nutrients: carbohydrates, fats, and protein. Those on plant-based diets who don’t (or can’t) eat nuts and legumes can run into problems with getting enough fat. Chapter five rounds out the chapters focusing on macro-nutrients by exploring protein needs. This is the chapter many readers will be prone to make a beeline toward. Athletes who are considering a plant-based diet are most likely to be concerned that they can’t get enough protein. This is a contentious topic because vegan and vegetarian athletes often want to pull their hair out over what they feel is a great misconception. They say it’s no problem hitting protein targets on a plant-based diet, and -- depending upon one’s sport and one’s body -- that can be true. But for some it takes planning. (e.g. It’s true that one can get a complete protein by eating rice and lentils. The challenge is that if you do go about getting the 2 gms of protein per kg of body weight that some athletes require by just eating rice and lentils you are likely to find yourself becoming obese because those high-protein foods are even higher in carbs.)
Chapters six and seven shift into critical micro-nutrient considerations. Chapter six is about bone health, which is a greater concern with respect to some forms of plant-based diet than others. Chapter seven is about iron intake and absorption. One thing that I found very important and interesting in this book is the discussion of how foods and nutrients that one might think of only in terms of their positive effect can also have a negative effect. That is, some nutrients that we need in a given quantity will block the absorption of other nutrients if taken in excess quantities. Chapters eight and ten are about eliminating the need for multivitamins or other vitamin and mineral supplements. Another thing that I appreciate about this book is its emphasis on getting all of one’s nutritional needs through food. While it doesn’t take an iron-clad opposition to supplements, it suggests that one should first make great efforts to meet needs with food before considering any supplement.
Chapter nine is about timing of food and fluid intake for optimal performance. It’s one thing to know what to eat, but one must also know when to eat and when not to eat. Chapter eleven investigates common problems that are often attributed to food and fluid intake, namely cramps and inflammation. The part dealing with cramps was particularly informative, as I learned that much of what I’ve heard on the subject (and / or that is commonly believed) is either not well-established in the literature or is plain old poppycock.
Chapters twelve and thirteen are about building a meal plan to meet one’s requirements, and modifying the plan to cut or gain weight as necessary, respectively.
The last two chapters are about preparing meals to meet an athlete's needs with plant-based foods. The penultimate chapter is more about the quick meals and snacks, and the last chapter provides a collection of recipes.
There are several appendices containing information about nutritional information and various approaches to building a balanced diet. There are also graphics including photographs, tables, and diagrams. I can’t speak to how effective these are as I read a review copy that was unformatted, but I do know they are frequent throughout the book.
I’d highly recommend this book for athletes, trainers, or coaches who are considering moving to a plant-based diet or who work with clients or athletes who are vegetarian, vegan, or otherwise eat a predominantly plant-based diet.
September 20, 2019
I received a copy of this book through Goodreads giveaways. This is an incredibly comprehensive book. Something to keep as a reference whenever you need to look up information on any aspect of vegetarian nutrition. I say vegetarian and not plant-based because contrary to its name, this book does include information on dairy, eggs, etc. which works for me because I am a vegetarian. I like the calculations it includes (e.g. daily energy needs, carb needs, etc.). Word of warning - this is very detailed and can read a bit dry sometimes, but full of useful information when you really want a deep dive into any particular nutritional topic.
September 16, 2019
Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance
by D Enette Larson-Meyer is a look at plant based nutrition for sports. It offers a look at how plant based nutrition can meet an athletes nutritional needs. The last two chapters have menus and recipes.
I received a copy thru a Goodreads Giveaway.
by D Enette Larson-Meyer is a look at plant based nutrition for sports. It offers a look at how plant based nutrition can meet an athletes nutritional needs. The last two chapters have menus and recipes.
I received a copy thru a Goodreads Giveaway.
January 13, 2020
Excellent resource. A ton of useable information in this guide based in current science, the authors first-hand experience performing as a vegetarian athlete and also working with clients.
December 19, 2020
There it is all in one book. I've been a vegetarian for the past 25 years or so, but after getting into my upper 30s, I started taking my health, exercise and diet a bit more seriously. Especially with the increase in exercise, I really wanted to know I was on the right track in terms of nutrient quality of my diet and how that relates to an increase in being more intentional with physical exertion. But don't let the title fool you, this is a great resource for anyone who is on, or looking to eat a more plant-based diet. The authors are not preachy about vegetarian diets, and are also very forward with the diet's shortcomings. It's worth getting just for all the nutrient charts, and there's some great recipes at the end to boost.
September 3, 2019
Excellent book!!!
January 6, 2024
Lots of great info and got all I needed for my new workout program and nutrition regime! Needed to skim through a lot - was a ton of detailed information.
Displaying 1 - 9 of 9 reviews