Sport & Performance
Eating for injury recovery
Injury is when athletes most often reduce their intake and when nutritional requirements are frequently higher, which is precisely the wrong combination.
Yuki Nakamura
15 articles by Nakamura
Protein & Amino Acids
Tracking your intake, briefly and usefully
Most people should not track food long term, and a short period of tracking is one of the most informative things you can do.
Sport & Performance
Travelling and eating well away from home
Athletes travel constantly and the food environment away from home is where fuelling plans fall apart.
Protein & Amino Acids
Protein timing: what matters and what does not
The narrow anabolic window has not survived scrutiny, and a few timing considerations do have modest support.
Sport & Performance
Race day and competition fuelling
The plan for the day itself should have been practised for months, and the plant-based considerations are mostly about fibre and timing.
Sport & Performance
Training twice a day on plants
Double sessions compress recovery and multiply energy requirements, which is where plant-based fuelling becomes genuinely demanding.
Sport & Performance
Sports supplements that are worth it, and the ones that are not
A small number have real evidence, most have none, and several are of particular relevance to plant-based athletes.
Sport & Performance
Iron for endurance athletes specifically
Endurance training increases iron losses and reduces absorption, which makes this the group where deficiency is most common and most consequential.
Sport & Performance
Training in a deficit without losing muscle
Losing fat while training hard on a plant-based diet is achievable and requires attention to the two variables that determine whether the loss comes from fat or muscle.
Sport & Performance
Hydration, sweat and electrolytes for endurance
Hydration advice for athletes has swung between extremes. The current position is more individualised and less alarmist than either.
Protein & Amino Acids
Building muscle on plants
The research comparing plant and animal protein for muscle gain has produced clearer answers than the argument around it suggests.
Sport & Performance
Recovery nutrition when you train hard
The window after training is wider than the marketing suggests, and what you do in the following twenty-four hours matters more than what you do in the first thirty minutes.
Sport & Performance
Iron, protein and the mistakes new plant-based athletes make
The same handful of errors appear in nearly every athlete I work with in their first year, and all of them are fixable in a week.
Protein & Amino Acids
Soy, pea, hemp: choosing a protein powder if you want one
Protein powder is convenience food and it is genuinely useful for some people. Choosing between the plant options is simpler than the marketing suggests.
Sport & Performance
Training on plants without under-fuelling
The most common problem I see in athletes on plant-based diets is not protein or iron. It is that they are not eating enough food.