Summary of the book " The Plant Based Athlete - Matt Frazier and Robert Cheeke "

 Key points in this summary:

1. Plants are nutrient-dense but low in calories, so you'll lose weight even if you consume more.
2. Protein is necessary, although it has been greatly exaggerated.
3. The most nutritious bang for your dollars comes from complex carbs.
4. Fat is necessary for good health, but not all fats are created equal.
5. Supplements should take a back seat to genuine foods.
6. Your plant-fueled body will cross the finish line thanks to good habits and a winning mindset.
7. A plant-based diet benefits your athletic performance, as well as the health of animals and the environment.

What am I getting out of it? A plant-based diet can help you achieve optimal athletic performance.

The Titans of Tennessee, Venus Williams, and Tarahumara ultrarunners all have something in common. They all love plants – more particularly, they all adore eating plants, aside from being paragons of fitness.

Athletes have profited from substituting plants for meat throughout history. That's because they knew a little secret: a vegan diet not only doesn't deplete endurance and strength, but it actually boosts them. It can also aid in the prevention of diseases like cancer, strokes, and diabetes.

This summary uses the writers' personal experience, elite athletes' success stories, and old and new science to make the case for a plant-based diet. They set out everything you need to know about living a lifestyle that will help you feel healthier, happier, and more fit than you have in the past.

• You'll learn the difference between calorie and nutrient density.
• Why vegetables heal muscle tissue better than meat.
• And which macronutrient is the most significant in this summary.

1. Plants are nutrient-dense but low in calories, so you'll lose weight even if you consume more.

"Plant-Based Diets Are Taking Over Sports."

"Veganism Among NFL Players and Other Athletes."

These recent real-life headlines show that the world has noticed a secret that has been lying in plain sight: a plant-based diet will boost your physical performance. Not only that, but it will protect you from injuries and help you live longer.

Adopting a meat-free lifestyle can assist anyone in any sport. Olympic medalists like Rebecca Soni, a swimmer, and Meagan Duhamel, a figure skater, swear by the performance-enhancing properties of herbs. At the age of 52, Mike Tyson made an incredible comeback in boxing; 10 years of living a plant-based lifestyle had restored his youthful strength and power. Scott Jurek, the ultrarunning legend, has long advocated for plants' ability to aid recuperation.

Eating whole-plant foods will improve your athletic abilities and general health, whether you're an elite champion or a weekend warrior. That's because plants have properties that make them significantly superior to animal goods on a fundamental basis.

The main point here is that plants are nutrient-dense but low in calories, so you'll lose weight while eating more.

Are you ready for a crash course in food science?

Macronutrients are the building blocks of nutrition; they're what provide your body calories, or energy. Proteins, carbs, and fats are the three major macronutrients.

Micronutrients, on the other hand, are minerals and vitamins that are essential to your overall health. Plants are high in micronutrients, which assist your body in producing energy, boosting your immune system, and repairing muscles.

The calorie density of a food is the number of calories per unit of measurement. This is commonly expressed as calories per gramme on food labels. Plants with high volume but low calories, such as cruciferous vegetables, fruits, and grains, make you feel full faster than calorie-dense, low-volume foods like meat or oil.

Then there's nutrient density, which refers to how many nutrients a food or beverage has per calorie. Plants have a high ratio of nutrients to calories. This, along with their low-calorie density, means you can eat more – and eat more healthily – while still losing weight. Additionally, losing weight might make exercising easier and more pleasurable.

The idea with all of these ingredients is to achieve a diversified mix, not necessarily to eat specific amounts of each. In the blinks that follow, we'll go into the specifics of how to do this. What's first? Protein.

2. Protein is necessary, although it has been greatly exaggerated.

As any vegan – particularly an athlete – knows, one issue that comes up repeatedly is, "But how do you get enough protein?" Bring on the eye roll.

Protein is required for the formation and repair of muscle tissue, as well as the production of vital hormones and the regulation of immunological function. In a nutshell, it's critical. But it's also been exaggerated greatly. Many athletes appear to believe that if they don't consume "enough" protein, they would perish, so they are always on the lookout for more - usually in the form of meat, milk, eggs, and supplements, at the expense of their overall health.

The main takeaway is that protein is vital, but it's been greatly exaggerated.

Unfortunately, consuming a lot of animal protein is linked to heart disease, stroke, and cancer because animal-based meals include saturated fat and dietary cholesterol, which restrict blood flow to your organs. Meat-eating has also been connected to chronic inflammation, which has been associated with obesity, asthma, and Alzheimer's disease. Reduced blood flow and inflammation, of course, have a negative impact on sports performance and recuperation.

Take, for example, former NFL quarterback David Carter. The physical strain of being a 300-pound defensive lineman who lived on cheeseburgers and chicken breasts had left him with inflammation, high blood pressure, and excess body fat by the time he was 25. He'd lost sensation in his hands due to the discomfort, and he'd had to use pain relievers simply to get through the games.

Then he saw the film Forks Over Knives, which proved that he could receive all of his protein from plants - with no negative health consequences. Plants, in fact, have 64 times more vitamins, minerals, fibre, and antioxidants than animal meals. Obesity, diabetes, and heart disease can all be reversed when these factors are combined.

David went vegan in an instant. All of his agonies had vanished after two months, and he'd become faster and stronger. He ate grains and beans, vegetables, cashews, oats, and fruit to maintain his body mass and obtain enough protein. He consumed 10,000 calories a day by eating every two hours and drinking a lot of smoothies.

Of course, the average person does not require so much food. And 46-56 grammes of protein per day is recommended for both women and men who engage in moderate physical exercise. One cup of oatmeal, a tablespoon of peanut butter, and 12 cups soy milk for breakfast, and you're already a third of the way there.

3. The most nutritious bang for your dollars comes from complex carbs.

So, if the protein isn't everything it's cracked up to be, what should we be concentrating on instead? It's simple: carbs.

Carbohydrate-dense whole foods, particularly leafy greens like kale, have the highest ANDI (Aggregate Nutrient Density Index) scores. This rating system assigns points to foods based on their nutrient-to-calorie ratio. Furthermore, both our muscles and brains prefer to sustain themselves with complete, unprocessed complex carbs.

Complex carbohydrates are converted to glucose and then stored as glycogen in our cells for subsequent use as energy. When our glycogen levels are depleted, our bodies turn to stored fat as a backup fuel source. As a final resort, protein is employed.

The takeaway here is that complex carbohydrates provide the most nutritional bang for your budget.

Scott Jurek is a master of the ultramarathon. He was even rated one of the top 10 greatest runners of all time by Runner's World. What's more, guess what? Scott attributes his long-term success to a plant-based diet that he began in 1999. His body recovers faster because of the anti-inflammatory characteristics and minerals in his diet, allowing him to work out harder and gain greater endurance.

Scott eats a diet rich in starchy vegetables, grains, legumes, seeds, and nuts to keep his body fueled. He consumes pineapple, berry, and banana smoothies with kale, barley grass, and spirulina. Brown rice and pea protein, as well as avocado and coconut lipids, complete the picture. All of that fibre helps manage his temperament, metabolism, stress response, and immune system by keeping his gut healthy.

Scott prefers real, easy-to-digest foods for lengthy runs; one of his favourites is a bean burrito. Every 20-30 minutes, he consumes 25 grammes of carbohydrates, as well as plenty of water and electrolytes. He avoids any manufactured foods, such as sports drinks and commercial protein bars, because they include a lot of refined sugars, which cause energy spikes and crashes.

Instead, he prepares his own "Datorade," as do many plant-based sportsmen. To make your own version, pit dates and combine them with coconut water for a surge of naturally occurring sugar and electrolytes. Whole fruit is also one of the greatest pre-workout foods, dubbed "nature's perfect short-term energy source" by the writers.

Aim for a 60:20:20 ratio - meals that are roughly 60% carbs, 20% protein, and 20% fat – for best athletic performance and health. It's not necessary to be exact. You're good if your plate contains roughly half full of carbohydrates, some protein, and a little fat.

4. Fat is necessary for good health, but not all fats are created equal.

Fat. Everyone appears to want to get rid of it, despite the fact that it is a necessary part of our lives. Fat protects your organs, creates essential hormones, promotes cell growth, and supplies energy to your body.

Fat contains more than twice the calorie density of carbs or proteins, with 9 calories per gramme. However, simply eating fat will not make you obese. Because, while you do need fat on your plate, it's preferable to eat it in minimal amounts. Furthermore, not all fats are the same. It's critical to pay attention to which fats you ingest in addition to how much fat you consume.

The main point here is that fat is necessary in your diet, but not all fats are created equal.

So, what exactly are the various forms of dietary fat?

Your body produces monounsaturated fats, which contain omega-9 essential fatty acids (EFAs). While you don't need to receive them from outside sources, research has shown that eating omega-9 improves insulin sensitivity, raises "good" cholesterol, and reduces inflammation. Avocados, chia seeds, and nuts like almonds and walnuts are all excellent sources.

Then there are polyunsaturated fats, which include omega-6 and omega-3 essential fatty acids (EFAs). You'll have to rely on your food to gain the benefits because your body can't create them. Reduce your oil intake and eliminate processed meals to achieve a 3:1 omega-6 to omega-3 ratio. Meanwhile, flaxseeds, hemp seeds, and chia seeds can help you get more omega-3s. These have been proved to help with weight loss and mental health.

The American Heart Association suggests that saturated fats account for only 5-6 percent of daily calories; any more and your blood levels of "bad" cholesterol will surge. By avoiding dairy products and replacing them with tiny amounts of coconut, you can easily stay within this range.

Finally, trans fats can be found in processed meats, dairy products, and partially hydrogenated vegetable oils. Trans fat consumption has been linked to stroke and heart disease in studies. Remove these from your diet totally; on a whole-foods plant-based diet, this shouldn't be too difficult.

Laura Kline, an elite endurance athlete, uses the correct quantity of fats to keep her bones and joints healthy, minimise sluggishness, and preserve her stamina: “When you remove superfluous animal products from your diet, your body doesn't have to work as hard to process and digest them,” she explains, “leaving more energy for it to perform.”

5. Supplements should take a back seat to genuine foods.

Do you take a multivitamin on a daily basis? If that's the case, welcome to the club! According to the Council for Responsible Nutrition, dietary supplements are used by 77 percent of individuals in the United States.

Many elite athletes, including Team USA heavyweight boxing champion Cam Awesome and Rebecca Soni, a swimmer who has won six Olympic gold and established five world records, do not take supplements.

So, in order to receive proper nourishment and perform as an athlete, do you really need to supplement? Yes, if your diet is primarily comprised of processed foods devoid of the vitamins, minerals, and nutrients found in whole plants. A broad plant-based diet, on the other hand, can provide practically everything you need to live a healthy life, therefore supplements aren't necessary.

The takeaway here is that supplements should take a back seat to genuine foods.

While a plant-based diet provides almost everything you need, there are a few key nutrients that aren't abundant in plants – or those our bodies can't easily absorb. Vitamins B12 and D, zinc, iodine, and vitamin K2 are among them. Apart from that, certain plants are so nutritious that they could be considered natural supplements.

Take iron, for example, which many people worried about obtaining enough of when switching to a plant-based diet. Vegans do not have greater rates of anaemia, contrary to popular assumption. Lentils, tempeh, brown rice, pumpkin seeds, swiss chard, and blackstrap molasses are among the iron-rich foods they're consuming.

There are a few strategies you may use to make sure you get enough iron. To begin, eat smaller portions more frequently throughout the day. Second, combining iron-rich meals with vitamin C can increase iron absorption by fivefold, so squeeze some lemon juice over your salad. Third, because the tannins in coffee and tea prevent iron absorption, avoid drinking them for a couple of hours before and after eating.

Adaptogens are herbs and mushrooms that are so healthy that they serve as supplements in and of themselves. They aid your body's adaptation to physical and mental stress, as their name implies. Many athletes supplement their diets with sea buckthorn, ginseng, ashwagandha, reishi mushrooms, goji berries, and licorice root.

During activity, oxygen is obviously critical. Beets contain a lot of nitrates, which assist widen your arteries and enhance oxygen flow to your cells, according to studies. An hour before your workout, take one to two glasses of raw beet juice.

6. Your plant-fueled body will cross the finish line thanks to good habits and a winning mindset.

Supplements, as we saw in the last blink, should be used to augment a healthy diet rather than to make up for a lack of one. Finally, hydration, work ethic, and attitude are the best performance-enhancing pharmaceuticals.

You're probably aware that your body is 70% water. As a result, you must drink plenty of water to keep your cells and muscles nourished. This will not only keep you healthy, but it will also help you to feel less sore. Don't worry about exact cup measurements; simply drink a twelve glasses of water each day. Your plant-based diet will help keep you hydrated thanks to all of the fruits and veggies.

The main message here is that your plant-fueled body will get you to the finish line if you have good habits and a winning mindset.

Set yourself up for success when it comes to work ethic by developing a timeline to keep you focused and on track. Once you've decided on a realistic timetable for accomplishing your objective, you may plan your training schedule appropriately. Include any new daily habits you want to develop, such as adhering to your macronutrient ratios of 60:20:20 or getting up earlier to exercise. Consistency is crucial; focusing on modest wins rather than the grand prize is far more beneficial.

It's vital to warm up before each training session to prepare your body for the stress it's about to face when you put your strategy into action. Jogging, push-ups, and jumping jacks for five to ten minutes should enough. Then, to loosen up and increase flexibility during your workout, stretch the key muscles in your body.

Don't forget to cool down after your workout. Going for a brief walk while circling your arms is a good idea. Then remember to take a break! Allow your body to rest for at least one day a week, and include naps, massages, and restorative yoga in your regimen.

Finally, your mentality has a significant impact on your athletic performance. "The way we tell ourselves stories about what's going on around us is the key to a healthy attitude," says professional mountain biker Sonya Looney.

Let's pretend you're at a 100-mile mountain bike race. When you wake up, it's cold and raining outside. You could tell yourself that you'll be unhappy. Instead, why not say you're going to have an amazing, enjoyable journey that will strengthen you? You'll be less prone to burn out if you enjoy what you're doing, and you'll be more likely to complete.

7. A plant-based diet benefits your athletic performance, as well as the health of animals and the environment.

Obviously, eating a plant-based diet will help you perform better as an athlete. There are, however, additional compelling reasons to avoid meat. For starters, it is harmful to the environment. The meat-processing business is to blame for half of global warming. Not only that, but it's almost certainly one of the main causes of the COVID-19 epidemic. In fact, the CDC has predicted that three out of every four new human diseases will be caused by animals.

Another motivation to give up meat is an ethical concern about injuring sentient creatures for the sake of food or supporting heinous factory farms. That is what prompted both authors to switch to vegan diets. Despite the fact that they turned to plants to decrease animal cruelty, the adjustment triggered amazing personal changes.

The main point here is that a plant-based diet benefits your athletic performance, animals, and the environment.

Robert, one of the authors, became a vegan when he was 15 years old. He'd always been frail, so when he chose to pursue bodybuilding, he had to alter his workout and diet. This meant eating a nutritious meal every three hours, for a total of six meals per day. He'd become a professional, prize-winning bodybuilder on his own terms after a few years and many pounds, refuting the misconception that vegan bodybuilding was impossible.

The metamorphosis for Matt, the other author, began in college. He and several pals decided to run the Boston Marathon on the spur of the moment, which required a qualifying time of 3 hours and 10 minutes. Matt wasn't a runner; he'd never run more than three miles.

He shifted to a plant-based diet for ethical grounds a few years into his endeavour and watched his performance rise. His workouts were going better, he was healing faster, and he wasn't getting hurt as much as before. He qualified for the Boston Marathon after seven years of training, and within a few years, his vegan lifestyle was powering him in 50k, 50-mile, and 100-mile races.

"A grain, a green, and a bean" is a common theme in Matt and Robert's meals. BBQ tempeh tacos with cabbage, or spaghetti with red sauce, chickpeas, and broccoli, for example. They hit all of their macros and have optimal nutrient density by basing their meals on these three components.

It's also simple. Just a couple of times per week, try batch-cooking different grains, vegetables, and beans. Your refrigerator will always be filled with whole foods that you can turn into wonderful meals in minutes – and your body, the environment, and other living beings will thank you!

The major takeaway from this summary is that, contrary to popular assumption, a plant-based diet is preferable to meat-based cuisine for obtaining optimum athletic performance in any sport. You can improve your training sessions, speed up recovery times, avoid injury and sickness, and increase your chances of living a happy, healthy, long life by eating a wide mix of fruits, vegetables, grains, legumes, nuts, and seeds.

Here's some additional advice that you can put into practise:

A green smoothie will provide you with all of your macronutrients as well as ideal nutrient density.

Try Robert's High-Energy Fruit Smoothie with Greens for the perfect pre-workout boost and post-workout recuperation. 1 ripe banana, 1 cup water, 1 cup coconut water, frozen blueberries, mangoes, raspberries, spinach, kale, and 12 cup ice Blend on high speed until completely smooth. Pro tip: for additional richness and nutritional value, don't be afraid to add white beans or silken tofu!

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