The Plant-Based Athlete: A Game-Changing Approach to Peak Performance

"There are 20 different amino acids that combine to form proteins. Your body can make 11 of them (called nonessential amino acids), which means it needs to get the 9 essential amino acids from your diet. And you can obtain all 9 by eating a variety of plant foods. In fact, all plant proteins have, in various amounts, some of each and every essential amino acid."

"We know a lot of the fundamentals, such as you can get all the protein you need from plants; plant foods contain sixty-four times more antioxidants than animal foods; fiber is only found in plants, and dietary cholesterol is only found in animal foods; and plants have a far superior nutrient density ratio of nutrients per calorie than animal foods."

"“I didn’t reach my athletic peak until I was 43. I didn’t write my first book until I was 44. I didn’t start my podcast until I was 45. At 30, I thought my life was over. At 52, I know it’s just beginning. Keep running. Never give up. And watch your kite soar.”"

"Before your workout, aim for a 3:1 ratio of carbohydrate to protein. During your workout, aim for a 4:1 ratio of carbohydrate to protein. After your workout, aim for a 5:1 ratio of carbohydrate to protein (4:1 is okay too)."

"Common adaptogens that you’ll find in many athletes’ pantries include ginseng, ashwagandha, cordyceps mushrooms, sea buckthorn, licorice root, goji berries, holy basil (tulsi), astragalus, reishi mushrooms, and rhodiola."

"Macronutrients are the three main nutrients in your diet. They comprise the calories (or energy) that you consume and fall into three categories: protein, carbohydrates, and fat."

"Current data suggest that dietary protein intake necessary to support metabolic adaptation, repair, remodeling, and for protein turnover generally ranges from 1.2–2.0 g/kg/day."