Sport & Performance
Young athletes on plant-based diets
Adolescent athletes combine growth, training and frequently poor appetite management, and the plant-based version requires more supervision than an adult diet does.
Sport & Performance
Training on plants without under-fuelling.
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.
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.
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.
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.
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.