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The Energy Plan: Eat Smart, Feel Strong, Perform at Your Peak
‘James's pioneering use of food as fuel has transformed players' performances – and now he can do the same for you.' – Arsène Wenger OBEThe secret of the sports elite - and how you can eat to win in your lifeWorld-leading sports nutritionist James Collins shapes the eating habits of Olympic athletes and Premier League footballers, so they are on peak form when it counts. After a decade of working with the likes of Arsenal FC, England Football and Team GB, now he’s distilling his elite sports success into simple food principles that any of us can follow to feel at our best in our daily lives.Peak performance is all about energy and how to eat and exercise right for your body and your routine. By following The Energy Plan, you will learn how to fuel your body for your life, power through the 4pm slump, get the best out of your day if you're working from home and resist the junk foods that drag you down. Instead you will naturally choose foods that leave you bursting with energy for work and play – and allow you to fully recharge afterwards. You’ll feel more productive, sleep well, lose unwanted weight and avoid illness.Forget fasting and low carb diets. The Energy Plan is a whole new mindset that will forever change your relationship with food, exercise and your body, giving you a winning edge in everything that you do. 'After following James’s plan, I had so much more energy and felt at my peak physically.’Alex Oxlade-Chamberlain, Liverpool FC & England 'This isn’t a diet book, it’s a guide to new ways of thinking and the science is easy to digest.' – Daily Express'Who wouldn’t want to jump out of bed early in the morning with vigour or get to the end of the day without feeling like the walking dead? This is where James can help.' – METRO'James Collins is a world leader in the field of performance nutrition. There is no one better to de-bunk nutrition myths and clearly explain how to reach your goals in a sustainable, enjoyable and energised way.’Professor Greg Whyte OBE'I have huge respect for James's evidence-based approach - he knows exactly what it takes to get the best out of anyone.’Dr Kevin Currell, Director of Science, English Institute of Sport
318 pages, Kindle Edition
Published January 10, 2019
61 people are currently reading
519 people want to read
About the author
James Collins
226 books26 followersJames has been living and writing in Greece since 2002. He lives with his partner on the small island of Symi where they have a photographic shop and art gallery.
Words
Since moving to Greece, James has concentrated solely on writing words rather than music, though he does still improvise on the keyboard. He first started writing stories as early on as he can remember, and has been trying to get it right ever since. Currently he is turning his fingers to screenplays but has also written award winning lyrics, books for musicals, and erotica, as well as novels and travel books. He has also written corporate plans, business plans for theatre companies, and housing strategies for local authorities, but let’s not get into that ‘writing as a job’ area. James prefers to stay in the unprofitable world of fiction writing and films.
Music
James learned to write music on the piano when he was six years old. When he was seven, he discovered manuscript paper, and his parents were a lot happier. Since then, he has written cantatas, the first at age 14, revues, musicals, choral works, piano pieces, cabaret songs, and lots of other bits and pieces. He can sometimes be seen playing live piano on Symi, and sometimes can be heard practising the clarinet and oboe, though not at the same time.
Words
Since moving to Greece, James has concentrated solely on writing words rather than music, though he does still improvise on the keyboard. He first started writing stories as early on as he can remember, and has been trying to get it right ever since. Currently he is turning his fingers to screenplays but has also written award winning lyrics, books for musicals, and erotica, as well as novels and travel books. He has also written corporate plans, business plans for theatre companies, and housing strategies for local authorities, but let’s not get into that ‘writing as a job’ area. James prefers to stay in the unprofitable world of fiction writing and films.
Music
James learned to write music on the piano when he was six years old. When he was seven, he discovered manuscript paper, and his parents were a lot happier. Since then, he has written cantatas, the first at age 14, revues, musicals, choral works, piano pieces, cabaret songs, and lots of other bits and pieces. He can sometimes be seen playing live piano on Symi, and sometimes can be heard practising the clarinet and oboe, though not at the same time.
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Displaying 1 - 27 of 27 reviews
January 14, 2019
I have been fed up of paying personal trainers and various “gurus” to help me work on meal plans suited for my body and life style. I wanted to understand why they plan the way they do. Finally I found a book that explains this all to me. This book gives me the tools I need.
I had known about this writer from his various articles in UK newspapers, I was excited to find out he had written a book.
The way he starts with basics - great reminder of biology classes and the basics that I had forgotten.
Down to how using these base tool to build an energy plan that will help me with training/everyday life and to achieve my goal of weight loss and performance on my next race.
It has also helped me plan meals for my teenage competitor swimmer and a husband that is a long haul pilot.
I am looking forward to having a more energetic and less moody family
I had known about this writer from his various articles in UK newspapers, I was excited to find out he had written a book.
The way he starts with basics - great reminder of biology classes and the basics that I had forgotten.
Down to how using these base tool to build an energy plan that will help me with training/everyday life and to achieve my goal of weight loss and performance on my next race.
It has also helped me plan meals for my teenage competitor swimmer and a husband that is a long haul pilot.
I am looking forward to having a more energetic and less moody family
February 23, 2019
As a lifelong yo-yo dieter with headaches, grumpiness and HUGE energy dips (who mistakenly thought I actually knew what I was talking about nutrition) I have needed this book for such a long time. Simple but not patronising, this has changed my whole perception on how I fuel my day. Mandatory reading for everyone who has a body!
September 13, 2020
I've no words. My favorite book of all time.
Not for leisurely reading though, only read if you have any fitness goals.
Not for leisurely reading though, only read if you have any fitness goals.
February 3, 2021
Good, informative book but wouldn’t reccomend reading cover to cover unless you know nothing at all about nutrition as it can be a bit difficult to read.
July 18, 2023
"The Energy Plan" by James Collins is a comprehensive guide that explores the interplay between physical, mental, and emotional energy and provides readers with practical strategies for optimizing their overall well-being. Through a holistic approach, Collins presents a wealth of insights and actionable advice for individuals seeking to improve their energy levels and live a more vibrant and fulfilling life.
One of the notable strengths of this book is its emphasis on the interconnectedness of various energy domains. Collins highlights the importance of nurturing physical vitality, managing mental focus, cultivating emotional resilience, and fostering meaningful connections. By addressing multiple aspects of energy, the book offers readers a well-rounded perspective on enhancing their overall vitality.
Moreover, "The Energy Plan" provides practical tools and techniques that readers can incorporate into their daily routines. Collins offers strategies for managing stress, improving sleep quality, optimizing nutrition, and developing positive habits. The book's step-by-step approach and actionable suggestions make it accessible and applicable to readers looking to make sustainable changes in their lives.
Additionally, the book is well-supported by scientific research and expert insights, lending credibility to the concepts and recommendations presented. Collins strikes a balance between providing evidence-based information and using relatable examples and anecdotes, making the content engaging and relatable.
However, some readers may find that certain sections of the book could benefit from deeper exploration or more specific guidance. While the book offers a broad range of energy-boosting strategies, readers seeking more specialized information or personalized approaches may need to seek additional resources.
Furthermore, the book's writing style can be somewhat repetitive at times, reiterating key concepts and ideas throughout. While this repetition may serve as a helpful reinforcement for some readers, others may find it redundant or unnecessary.
In conclusion, "The Energy Plan" is a valuable resource for individuals seeking to optimize their overall well-being and enhance their energy levels. James Collins' holistic approach, practical tools, and evidence-based insights make this book a worthwhile read for those interested in improving their physical, mental, and emotional vitality. While certain areas could be further expanded upon and the repetitive writing style may not appeal to all readers, the overall value lies in the book's comprehensive guidance and actionable strategies. Recommended for individuals looking to cultivate a balanced and energized life.
March 25, 2019
James' approach to nutrition is summarised in this easy to read book. It has changed the way I exercise and eat, from telling me the types of equipment I need in my kitchen to even helping me with planning my day (what I eat and when i exercise). This evidence-based, science-led approach to nutrition has enabled me to overcome the dreaded 4pm slump.
It has given me more energy than ever before. As a frequent traveller, I particularly enjoyed the sections on long-haul travel and how to adapt to a work-life balance which is constantly changing, to having some sort of structure to how I eat (and when!). James gives lots of examples from his professional life, and tips at the end of each chapter to summarise how we can easily implement his plan into our everyday life!
I am happier and healthier than I have ever been before and honestly say a big thanks to James for sharing his knowledge.
It has given me more energy than ever before. As a frequent traveller, I particularly enjoyed the sections on long-haul travel and how to adapt to a work-life balance which is constantly changing, to having some sort of structure to how I eat (and when!). James gives lots of examples from his professional life, and tips at the end of each chapter to summarise how we can easily implement his plan into our everyday life!
I am happier and healthier than I have ever been before and honestly say a big thanks to James for sharing his knowledge.
November 16, 2022
As my diet has evolved over the years, as a knock-on effect from endurance sports, I’ve read several books on how to properly fuel. This book was great. Gives a bit of background on how we process food, our needs depending on activity level, where we are in activity (maintaining, competing, recovering) + simple guide in building your plate each meal with proper fueling throughout each day.
Imagine how much of a stronger, healthier society we would be if how to eat food, “The Energy Plan” was taught in school from an early age. Understanding how good works as fuel in support of our engine and how to properly tune up our engines seems something we should all have in our toolbox. A basic foundation of healthcare is our personal responsibility to understand how to eat and move. Highly recommend!
May 26, 2023
Very well presented and to the point book. Perhaps too simple in some cases.
The information provided is no more than basic biology with a comment on diet composition depending on your needs. This should go without saying.
The author plays much of the book safe by stating things "could" or "may". And never really takes his own position.
There is much to be desired regarding performance in terms of fasting, benefits of keto and LCHF Diets. Not everyone can consume carbohydrates in their diet safely and this was excluded.
The author drops many humble brags about this football team and that Olympic team. if this is the information you need to fuel a pro sports team I think we all have a chance.
The information provided is no more than basic biology with a comment on diet composition depending on your needs. This should go without saying.
The author plays much of the book safe by stating things "could" or "may". And never really takes his own position.
There is much to be desired regarding performance in terms of fasting, benefits of keto and LCHF Diets. Not everyone can consume carbohydrates in their diet safely and this was excluded.
The author drops many humble brags about this football team and that Olympic team. if this is the information you need to fuel a pro sports team I think we all have a chance.
March 25, 2019
Never Too Late to Get Started!
My husband and I are both in our 60s and paying more attention to healthy eating and getting enough exercise. I go to body pump and other classes and he plays golf. I had this book recommended because of the chapter on ageing and it's really helped us understand about protein to keep muscles strong, as well as to fuel the body. Also how much and what types of vegetables! We found the examples really inspiring which help to motivate.
The biggest thing I noted is the style of the book written in an informative way which we can understand.......we are already seeing the difference in our daily life. Thank you!
My husband and I are both in our 60s and paying more attention to healthy eating and getting enough exercise. I go to body pump and other classes and he plays golf. I had this book recommended because of the chapter on ageing and it's really helped us understand about protein to keep muscles strong, as well as to fuel the body. Also how much and what types of vegetables! We found the examples really inspiring which help to motivate.
The biggest thing I noted is the style of the book written in an informative way which we can understand.......we are already seeing the difference in our daily life. Thank you!
May 11, 2021
- Carbohydrates are essential for human, thus don't avoid it
- Cooling down food before eating can also lower GI level
- Fat is also essential for human, just be mindful and avoid trans fat
- While the author suggest cutting off animal fat, the author also notated that we don't have evidence of animal fat increase human heart problem's likelihood
- Drinking water is important
- There's no such thing as unhealthy food – only unhealthy diets
- Adjust diet based on energy needs
- As we age, energy plate needs to adjust too - lower total calories, lower carbs, more protein
- Avoid calorie count and fad diets
- Cooling down food before eating can also lower GI level
- Fat is also essential for human, just be mindful and avoid trans fat
- While the author suggest cutting off animal fat, the author also notated that we don't have evidence of animal fat increase human heart problem's likelihood
- Drinking water is important
- There's no such thing as unhealthy food – only unhealthy diets
- Adjust diet based on energy needs
- As we age, energy plate needs to adjust too - lower total calories, lower carbs, more protein
- Avoid calorie count and fad diets
May 3, 2019
As an ordinary person with no hope of sporting greatness I wasn't sure what I would get out of this book but it is really interesting in the way it tackles food and our relationship to food. This isn't a "diet" book, it is a book to educate you about food as fuel - what to eat, when to eat and how to change your attitude to food. I got a lot out of it and it certainly gave me things to think about in my own lifestyle choices.
I was given a copy of this book by Netgalley in return for an honest review.
I was given a copy of this book by Netgalley in return for an honest review.
October 4, 2019
I really really enjoyed this book. Its incredibly educational, it's practical, and it's relevant to all lifestyles.
I particularly like that it doesn't tell you at all the diet you should have, as many nutrition guides do, but instead it gives you the tools and knowledge to create your own with maximum freedom.
I haven't yet sat down and looked at my own diet in as much detail as I'd like to, as I wanted to complete the book first, but I feel well equipped to start planning my meals with confidence that it will fit the nutrition I need each day.
I particularly like that it doesn't tell you at all the diet you should have, as many nutrition guides do, but instead it gives you the tools and knowledge to create your own with maximum freedom.
I haven't yet sat down and looked at my own diet in as much detail as I'd like to, as I wanted to complete the book first, but I feel well equipped to start planning my meals with confidence that it will fit the nutrition I need each day.
March 25, 2019
As an experienced amateur endurance athlete (cycling ) .I not only look after my weight but try ensure I am fuelled properly for every race I enter . This book has simplified and given me the tools to achieve both . Each chapter has so many tips and takeaways, right down to when to have my coffee ! I can’t wait to put it all into practice .
November 17, 2019
Useful guide for athletes hoping to eat better and fuel their performance. Focuses on eating well and not so much on weight which is a nice change to a lot of diet based books. Practical information and guidance. I listened to the audiobook but I feel the physical copy would be better as you can refer back and possibly see examples more clearly.
January 31, 2023
Over the past few years I've tried exploring different ways to maintain a healthy lifestyle but most often these were limited to different types of work-out.
This book was a delight to read especially since there is so much information in the internet today that could get you lost. Much recommended!
This book was a delight to read especially since there is so much information in the internet today that could get you lost. Much recommended!
February 16, 2020
James gave the clear idea of how , when and what to eat in precise way . He not only provide eating plans to athletes but also to common people like me who works in 9 to 5 job .
It help me to understand the importance of carbs , proteins , fruits and fats in my daily energy plan .
It help me to understand the importance of carbs , proteins , fruits and fats in my daily energy plan .
April 6, 2021
The Energy Plan (2019) explores a science-based approach to healthy eating.
It examines the latest research from the field of nutrition, and outlines how you can use this information to make better choices about the food you eat.
It examines the latest research from the field of nutrition, and outlines how you can use this information to make better choices about the food you eat.
April 22, 2022
So, this was good, but hard to follow all the advice as it was on audio. Some useful insight in to planning what you eat based on how active you’ll be but I confess, I found the whole business about “plates” really confusing.
April 28, 2025
Short and clear book about taking care of yourself and maintaining high energies even as we age.
Rating system:
5 - Absolutely loved it!
4 - Enjoyed it / Interesting read
3 - Good / It was okay
2 - Could be better / Wasn’t that interesting
1 - Why did this even get published?
Rating system:
5 - Absolutely loved it!
4 - Enjoyed it / Interesting read
3 - Good / It was okay
2 - Could be better / Wasn’t that interesting
1 - Why did this even get published?
November 26, 2019
Surprisingly easy to digest for a nutrition book. I appreciated his low-hassle approach to improving energy levels.
January 4, 2022
Realy nice book with super easy to apply method.
January 26, 2025
Headway
April 7, 2019
Really insightful book. Breaks what is quite a confusing area into a plan you can understand and follow, for the long term. Also, good to read the perspective of someone who has lived and breathed nutrition and energy optimisation at the highest level.
April 5, 2021
I read this book thanks to Blinkist.
The key message in these blinks:
Forget fad diets and extreme measures; the truth is that you need all the major food groups for peak performance. Every mealtime is an opportunity to fuel your body. Instead of low-fat or no-carb extremes, the secret to healthy eating is to consume the right combination of foods at the right time.
Actionable advice:
Ditch the calorie count.
Many people believe that counting calories is a surefire way to a better diet. But this approach is risky, and won’t necessarily make you healthier. For instance, if your diet is too heavy in refined carbohydrates, then you might simply cut back on carbs. This would reduce your calorie intake, but it wouldn’t address any deficiencies in other areas, such as a protein intake that’s too low. A better approach is to think about your nutrition first, and let the calorie counting take a back seat.
What to read next:
The Doctor's Kitchen, by Dr. Rupy Aujla
Now that you’ve been introduced to a science-based approach to healthy eating, why not discover some dietician-approved recipes to help you on your way by reading the blinks to The Doctor’s Kitchen (2017)?
These blinks are your go-to guide to nutritious meals, backed by extensive scientific research. You’ll discover that eating well doesn’t have to be expensive, difficult, or boring – you just need the right ingredients, the know-how to cook them properly, and some good habits! So for your next slice of healthy living, check out the blinks to The Doctor’s Kitchen.
The key message in these blinks:
Forget fad diets and extreme measures; the truth is that you need all the major food groups for peak performance. Every mealtime is an opportunity to fuel your body. Instead of low-fat or no-carb extremes, the secret to healthy eating is to consume the right combination of foods at the right time.
Actionable advice:
Ditch the calorie count.
Many people believe that counting calories is a surefire way to a better diet. But this approach is risky, and won’t necessarily make you healthier. For instance, if your diet is too heavy in refined carbohydrates, then you might simply cut back on carbs. This would reduce your calorie intake, but it wouldn’t address any deficiencies in other areas, such as a protein intake that’s too low. A better approach is to think about your nutrition first, and let the calorie counting take a back seat.
What to read next:
The Doctor's Kitchen, by Dr. Rupy Aujla
Now that you’ve been introduced to a science-based approach to healthy eating, why not discover some dietician-approved recipes to help you on your way by reading the blinks to The Doctor’s Kitchen (2017)?
These blinks are your go-to guide to nutritious meals, backed by extensive scientific research. You’ll discover that eating well doesn’t have to be expensive, difficult, or boring – you just need the right ingredients, the know-how to cook them properly, and some good habits! So for your next slice of healthy living, check out the blinks to The Doctor’s Kitchen.
July 21, 2022
This is an amazingly well structured read/listen and full of valuable information for the diet of anyone willing to put in the time to adjust their eating habits to their training.
This has to be mentioned, the book is aimed towards persons doing a form of exercise or fitness training, aiming to educate into how to adjust their meals to their own needs, it's not a premade diet or some ready-made plan thrown in your face. The book is actually a guide for how you, yourself, can build that plan for your own situation and needs.
This has to be mentioned, the book is aimed towards persons doing a form of exercise or fitness training, aiming to educate into how to adjust their meals to their own needs, it's not a premade diet or some ready-made plan thrown in your face. The book is actually a guide for how you, yourself, can build that plan for your own situation and needs.
November 7, 2021
Easy to grasp and follow up.
Makes the issue of diet as simple as picking your car fuel.
Makes the issue of diet as simple as picking your car fuel.
Displaying 1 - 27 of 27 reviews