Matt Frazier - The Plant-Based Athlete

The No Meat Athlete Cookbook

Shred It!

This book contains advice and information relating to health care. It should be used to supplement rather than replace the advice of your doctor or another trained health professional. If you know or suspect you have a health problem, it is recommended that you seek your physicians advice before embarking on any medical program or treatment. All efforts have been made to assure the accuracy of the information contained in this book as of the date of publication. This publisher and the authors disclaim liability for any medical outcomes that may occur as a result of applying the methods suggested in this book.

THE PLANT-BASED ATHLETE . Copyright 2021 by Matt Frazier and Robert Cheeke. All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the nonexclusive, nontransferable right to access and read the text of this e-book on-screen. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse-engineered, or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereafter invented, without the express written permission of HarperCollins e-books.

Cover design: Faceout Studio

Cover athlete image: Ostill | Getty Images

Broccoli image: Getty Images

FIRST EDITION

Library of Congress Cataloging-in-Publication Data is available upon request.

Digital Edition JUNE 2021 ISBN: 978-0-06-304203-2

Version 05042021

Print ISBN: 978-0-06-304201-8

Generations of athletes have used exercise combined with animal protein diets to get bigger, stronger, and faster, all in the name of a competitive edge. Unknowingly to most, their efforts to achieve the short-term gain of athletic success have often resulted in the long-term pain of chronic disease. This book demonstrates that todays athletes, from the top stars to the weekend warriors, are embracing the fact that they can reach their short-term goals without sacrificing their long-term health. Replacing an animal protein diet with a plant-based diet not only protects the heart, battles cancer, defeats diabetes, and stomps out strokes, but it also decreases inflammation, improves recovery time, and can fuel an athletes fire to win.

Dr. Columbus Batiste, interventional cardiologist

Wed like to thank all of the plant-based athletes who contributed to this project:

James Wilks, Champion Mixed Martial Artist

Breana Wigley, IFBB Pro Bikini Competitor

Seychelle Webster, World Champion Athlete

Dustin Watten, Team USA Volleyball Player

Orla Walsh, National Champion Cyclist

Hulda Waage, National Champion Powerlifter

Andreas Vojta, Olympic Runner

David Verburg, Olympic Sprinter

Christine Vardaros, Professional Cyclist

Ebiye Jeremy Udo-Udoma, Team USA Beach Handball player

Korin Sutton, Champion Bodybuilder

Nick Squires, Champion Powerlifter

Rebecca Soni, Olympic Swimmer

Mary Schneider, Elite Marathoner

John Salley, 4-Time NBA Champion

David Rother, Professional Triathlete

Rich Roll, Champion Ultrarunner

Jeremy Reijnders, Netherlands Fittest Man

Fiona Oakes, Guinness World Record Holding Marathoner

James Newbury, 4-time Australias Fittest Man

Daniel Negreanu, World Series of Poker Champion

Julia Murray, Olympic Skier

Sophie Mullins, National Champion Ultrarunner

Heather Mitts, Olympic Soccer Player

Natalie Matthews, IFBB Pro Bikini Competitor

Jehina Malik, IFBB Pro Bodybuilder

Sonya Looney, World Champion Mountain Biker

Vera Levi, Strength Coach

Georges Laraque, Former NHL Player

Josh LaJaunie, Champion Ultrarunner

Ktlin Kukk, National Champion Cyclist

Vivian Kong, Elite Fencer

Laura Kline, World Champion Duathlete

Maggie Kattan, USA Track & Field Coach

Scott Jurek, World Champion Ultrarunner

John Joseph, Ironman Triathlete

Shanda Hill, Champion Ultrarunner

Kevin Hill, Olympic Snowboarder

Stephen Gray, Professional Football Freestyler

Darcy Gaechter, World Champion Kayaker

Yuri Foreman, World Champion Boxer

Sharon Fichman, WTA Professional Tennis Player

Rip Esselstyn, World Record Holding Swimmer

Vanessa Espinoza, Champion Boxer

Meagan Duhamel, Olympic Figure Skater

Alastair Dixon, Trail Runner

Yassine Diboun, Champion Ultrarunner

Patrick Delorenzi, Ironman Triathlete

Harriet Davis, IFBB Pro Bikini Competitor

Olessya Dadema, Elite Gymnast

Catra Corbett, Ultrarunner

David Carter, Former NFL Player

Brendan Brazier, Professional Ironman Triathlete

Tia Blanco, World Champion Surfer

Kim Best, World Record Holding Strongwoman

James Bebbington, World Champion Kayaker

Dotsie Bausch, Olympic Cyclist

Robbie Balenger, Ultra Endurance Athlete

Cam Awesome, Champion Boxer

nsal Arik, World Champion Boxer

Austin Aires, World Champion Pro Wrestler

Being a plant-based athlete is not a new concept. History is rife with examples, from the Gladiators in ancient Rome to the Tarahumara tribe of Northern Mexico, who run 160-mile races fueled by plants purely for enjoyment. While the research supporting plant-based athletes isnt new either, it is more compelling than ever today. Take, for instance, the study Is a Vegan Diet Detrimental to Endurance and Muscle Strength? that was published in April 2020. Researchers followed two groups of healthy, young, lean, physically active womena vegan group and the other omnivorousover a two-year period. They evaluated body composition, estimated maximal oxygen consumption (VO2 Max), a submaximal endurance test, and muscle strength. The results revealed that both groups were comparable for physical activity levels, body mass index, percent body fat, lean body mass, and muscle strength. However, results also showed that the vegans had a significantly higher estimated VO2 Max and submaximal endurance time to exhaustion compared with the omnivores. The conclusion? A vegan diet is not detrimental to endurance and strength, and the vegan group achieved greater endurance. For those who follow the likes of legendary plant-based runners Fiona Oakes, Scott Jurek, and Brendan Brazier, these findings come as no surprise. It is, after all, the scientific evidence that explains the athletic success, not the other way around.

Youll get your share of success stories from plant-based athletes in this book, such as those of Olympic gold medalists and world champions from seemingly every sports background, and they are all truly inspiring. Im most interested in the science behind their athletic performance, though. 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. But the story is much deeper than that. Whether were discussing the way that nitric oxide in leafy green vegetables may increase blood flow, antioxidants may help muscle tissue repair, plants may improve resting metabolic rate, and avoidance of animal protein may lead to a decreased risk of obesity, the scientific literature makes it abundantly clear that plants have been our preferred fuel source for agesand now they may be the solution to successful and prolonged active lifestyles.