THE book: plant-based / vegan sports nutrition

You’ve seen the documentaries telling you about the benefits of a vegan diet for your health, performance, the planet, and the animals, and now you’re ready to ditch meat and give a plant-based diet a go. But where do you start? How do you make sure you’re getting everything you need to thrive? What can you do to excel in your sport or enhance your strength/fitness?

In The Plant-Based Power Plan, I use the same principles I apply with my clients - ranging from international rugby players and Olympic athletes, to Premier League footballers and ultra-distance triathletes - to help you improve both long-term health, and to see immediate results in terms of energy, recovery and performance.

This book provides simple but comprehensive guidance on how to make sure you’re optimising your plant-based nutrition. It’s steeped with practical tips and advice that will help you surpass your sports and fitness goals - from maximising muscle protein synthesis and improving your recovery, to tweaking nutrition timing and getting enough energy to fuel highly active training schedules.

It also has a selection of 30 easy but heavenly vegan recipes to show you just how simple it is to incorporate all the key nutrients into your diet. The Plant-Based Power Plan is available now from Amazon, Waterstones, and all good independent book stores!

the plant-based power plan: book Reviews

• A fantastic resource for any plant-based athlete looking to get stronger of 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

• 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

• I keep coming back to this book to help fuel my performance and recovery to keep me at the top of my game! Baptiste Aloe, FC Arouca

• I really enjoyed this book! Not only was it informative but it was such an easy read too! I learnt so much that I can incorporate into my training and lifestyle, which is great! Emma Nwofor, Team GB Athlete

• This book is a must-read for every athlete that’s considering transitioning to a plant-based diet. Easy to follow and stacked with lots of data, plus great recipes for those struggling in the kitchen! Juan Pablo Socino, Leicester Tigers and Argentina International Rugby Centre

• Packed with science-based strategies to help take performance to the next level. Amar Virdi, England International and Surrey Cricket Club Spin Bowler

• I found TJ at a time when I was confused and a bit lost on how to carry on being a plant-based athlete. His advice and book have been completely life-changing. It has supported me through some deep health challenges, and then all the way to the high-performance demands of being a plant-based athlete. The book is full of well-researched information and data which gives me a lot of confidence in my decisions around my diet. I would (and have!) recommend it to everyone. Imogen Sills, Team GB Olympic Windfoiler

• An invaluable read for anyone considering the benefits of shifting towards a more plant-based diet. Ethan Staddon, Bath and England International Rugby Forward

• 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 athletes 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 at London Irish Rugby Club

• 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

• I keep coming back to this book to help fuel my performance and recovery to keep me at the top of my game - Baptiste Aloe, FC Arouca central defender

• TJ shows how even pro rugby players can get plenty of energy, protein, and everything else we need to support and nourish top-level performance - Anthony Mullally, Ireland International rugby league prop

• A book filled with great insight that’s helped me to elevate myself both on and off the pitch. The recipes are great too - I can confidently vouch for the vegan protein oat bars! - Marlon Fossey, Fulham FC and United States U20 National Team

• 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, canoe slalom Olympic gold medallist

• For anyone who wants to increase athletic performance, contribute to a better world, or just create a healthier lifestyle, you need this book - Hugo Wentges, ADO Den Haag, Netherlands U18 National Team

• In his outstanding book, TJ shows us how to harness the incredible power of plants to boost health, performance, and recovery; it’s certainly helping me as I train for the Tokyo Paralympic Games - Stephanie Millward, Paralympic Double Gold Medallist

• This book is perfect for anyone interested in turning to a more plant-based diet, explaining how it can improve both health and physical performance - Tommie Hoban, Aberdeen FC

• 'The plant-based power plan' is just what it says on the tin... Or front cover. As an Elite professional cyclist, I like to fuel my body optimally so TJ has helped me understand nutrition further and the benefits of a plant-based diet. I'm personally not 100% plant-based, more pescetarian. You don't have to be vegan to read this book, anyone can benefit from it because it gives insightful information about the vast array of nutrients in plants which everyone can include more of in their diets. TJ explains the scientific evidence behind his knowledge of plant-based nutrition. He doesn't try to sell it to you, but gives you all the information you need to then make your own decisions about what type of daily nutrition you choose. I like the way TJ writes the book as if he is talking to you; it makes for an easy read, however, for me it has taken some time as I re-read sections to understand and absorb the information. I've read a lot about sports nutrition, some texts are overly complex or overly simplified but the plant-based power plan I can't really fault! For sure I will be reading this book again, and going back to it for reference as I have 'doggy eared' a LOT of pages because this book really is packed FULL of interesting information. Can't wait to try some of his recipes at the back of the book! Sophie Wright, Pro Cyclist, World Cup Winner, Multi-Discipline 3x National Champion