The Vegan Athlete's Nutrition Handbook: The Essential Guide for Plant-Based Performance

by Nichole Dandraea-Russert

Using the latest research in sports nutrition, this handbook helps athletes maximize their performance, expedite recovery, and optimize their health through balanced, plant-based eating.

Debunking the myth that a plant-based diet and high-intensity athleticism just don’t mix, The Vegan Athlete's Nutrition Handbook is a comprehensive guidebook for anyone looking to dive deep into the science behind plant-based eating and peak performance. Making the choice to switch to a plant-based diet shouldn't mean giving up your gains — in fact, incorporating more plant-based foods may even give you an athletic advantage — provided you know how to properly fuel your body while eating vegan.

The Vegan Athlete's Nutrition Handbook
• Breakdown of key macro and micronutrients in a plant-based diet
• The latest information on healthy supplements and dosing
• Over 25 flavorful and fueling vegan recipes
• Sample meal plans to create nutrient-rich, complete vegan meals
• Guidance on the top athletic concerns, including bone health and rapid recovery

The book provides expert guidance for everyone from weekend warriors to professional athletes, whether you are plant-curious, transitioning to a plant-forward diet, or want to refine your existing plant-based nutrition plan. With easy-to-follow vegan menus, recipes, tips, and tricks that can enhance performance, boost recovery and improve health, there’s no reason not to be a vegan athlete!

Genres: Health

239 pages, Paperback

Published August 15, 2023

Reviews

[Liisi Toom · Rating 5 out of 5]

All the data you need to start, whether you have sporty lifestyle or are a high-performer, good tips and recipes to make life easier.

[Luc · Rating 3 out of 5]

I love the work this book is doing to distill macronutrients (carbs, protein, etc) and micronutrients (calcium, iron, etc), along with a range of topics of interest and recipes, into a portable, accessible vegan-positive book. Dandraea-Russert's story, with which she opens the book, is compelling and relatable, giving her personal and professional "ethos" for this particular book on this topic.

That said, I wished she had given far less space to "Vegan 101"-esque details and far more space to diving more robustly into her micronutrient and special topic chapters. Why a discussion of how diet and supplementation can enhance sleep for athletes should get only 4 pages, but we take far more time/space to learn what "vegan" and "plant-based" is, and why we should consider trying these paths, left this long-time vegan frustrated. From the cover and back blurb, it seems a book for vegan athletes; once inside, it seems a book for vegan-curious but currently-omnivorous athletes.

So, a quick and somewhat frustrating read for me, but I could see warmly recommending it to non-vegan athlete friends.

[Christopher · Rating 5 out of 5]

Such an in-depth book! I have cooked a few of the recipes in here and they are amazing!
I learned so much and will certainly be keeping this book close by for ongoing reference. I’ve already started incorporating some of what I read!

[Lauren · Rating 5 out of 5]

Great book! In-depth dive on how nutrition works (in general), how your body uses nutrients and food, and how that all happens to work if you're looking at plant-based sources of food. Educational and well written, and conveniently located all in one source!

[Jen · Rating 4 out of 5]

Clear and understandable, very well-organized, and focused on the important issues for vegan athletes without being overwhelming or too detailed. Touches on some points key to athletes and aging, and includes some good meal planning tips for quick meals and recovery foods.

[Lorraine · Rating 5 out of 5]

Fantastic resource for the athlete!