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The Plant-Based Power Plan
The Plant-Based Power Plan

The Plant-Based Power Plan

Increase Strength, Boost Energy, Perform at Your Best



368 Pages, 6 x 9.25

Formats: Trade Paper

Trade Paper, $28.95 (US $28.95)

Publication Date: January 2022

ISBN 9780241472446

Rights: US

Penguin Random House UK (Jan 2022)
Penguin Life

Price: $28.95


The first authoritative book on how a vegan diet improves performance - and how to do it yourself The scientific evidence overwhelmingly shows that a plant-based diet is one of the most effective ways to improve both long-term health and to see immediate results in terms of energy, recovery and performance. But what can you do to ensure your diet boosts your performance in your sport or training? With simple but comprehensive practical guidance - from maximizing muscle protein synthesis and improving your recovery, to tweaking nutrition timing and getting enough energy to fuel highly active training schedules - TJ gives you everything you need to bring your A-game. He also shows you just how simple it is to incorporate the most important nutrients into your diet with a selection of 30 easy and delicious recipes. Includes metric measures.


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 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 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 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 athlete's 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, London Irish Rugby Club 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, London 2012 canoe slalom gold medallistThe Plant-based Power Plan is a thoroughly researched and brilliantly informative guide, providing the fundamentals behind achieving optimal health and physical performance through the power and simplicity of plant-based foods. TJ shares valuable insight into his work helping elite sportspeople excel in their respective disciplines; offering tried-and-tested guidance for optimising nutrition to enhance health and performance. TJ has done such an excellent job at breaking down stereotypes, providing evidence-based recommendations, and sharing simple and delicious plant-based recipes. This book is full of value for athletes and fitness enthusiasts alike, as well as anyone looking to improve their health through a plant-based diet -- Ellie Woodhouse-Clarke, Nutritional Therapist & Wellbeing Expert A science-based argument to assert that a vegan diet if properly adhered to, can make you fitter, enhance athletic performance, help you lose weight and is healthier than the alternatives -- Katie Law ― Evening Standard, 'The best diet books for 2021'

Author Biography

TJ Waterfall is a sports nutritionist specializing in plant-based nutrition. He is a registered nutritionist with the Association for Nutrition and has an MSc in Clinical and Public Health Nutrition from University College London, where he has worked in nutrition research. He writes for Men's Fitness, Cycling Weekly, and Outdoor Fitness, among others, and speaks regularly at vegan festivals about the science-backed health benefits of plant-based diets. His website,, provides delicious vegan recipes, nutritional information, plus fitness and lifestyle tips to help readers on their meat-free journey. He tweets @tjwaterfall and you can find him on Instagram @tj_waterfall.