Powered By Plants
What elite athletes know & how it can help you too.
🥦 What if the secret to peak athletic performance isn’t more protein shakes or supplements... but plants?
From tennis legend Novak Djokovic to Formula 1 star Lewis Hamilton, many elite athletes worldwide are turning to a plant-based diet to gain a competitive edge & it’s working. Whether it's driving or serving aces, the message is clear:
Plants fuel performance.
Here's the best part: You don’t have to be a pro athlete to benefit. Whether you're training for a 5K or just want to feel better day to day, the reasons athletes switch to a plant-based diet can work for all of us.
🌬️ Better Blood Flow = Better Performance
Oxygen & nutrients travel through your blood, so the smoother your blood flows, the better your body functions.
Plant-based diets reduce blood viscosity, meaning your blood flows more easily. Unlike meals heavy in animal fats that can leave you feeling greasy, sluggish & ready for a nap, a plant-powered plate keeps things moving, fast & clean.
🔥 Rev Up Your Metabolism
Each muscle cell in your body contains mitochondria, your personal energy factories. But when these cells get clogged with fat (often from animal products like cheese or processed meats), they slow down.
The result? You feel like your metabolism is sluggish. But the truth might be your diet, not your DNA.
Cutting animal fats (& minimising oils) clears the way for your cells to function efficiently again. You may not just feel better, you'll burn fuel better, too.
🛡️ Fight Inflammation
Athletes often wake up sore, stiff & inflamed after training, like they’ve got a hangover. They have so much inflammation.
A plant-based diet is naturally anti-inflammatory. This can reduce soreness & improve how you feel after tough training sessions. Olympic athletes have credited plants with helping them recover faster & stay pain-free.
Scott Jurek, Ultramarathon Champion:
“I noticed my recovery times had shortened, that I was less injury-prone, & had a higher level of energy.”
⏱️ Faster Recovery. Longer Careers.
It’s not just about the next workout. It’s about your longevity.
Novak Djokovic is still winning in his 39th year.
Dotsie Bausch is the oldest athlete to have captured an Olympic medal in her cycling discipline, at age 40. She credits the switch to a vegan diet for fueling her incredible athletic performance.
Lewis Hamilton is recovering faster & feeling stronger at 40.
Lionel Messi has adopted a plant-based diet to improve his performance.
The plant-based edge isn’t just a short-term thing. It’s a strategy for sustained success.
💪The Myths Are Dead: Plants = Protein
Think you need meat for muscle? Think again.
Beans, lentils, tofu, tempeh, quinoa: Plants are packed with protein, minus the cholesterol & saturated fats. These foods help build lean muscle, power your workouts & fuel your recovery, all while supporting your health.
If you're curious about trying new plant-based recipes but unsure about how to get enough protein, Sophie Waplington is someone worth following.
Her new book, Soph’s Plant Kitchen, is a research-backed, practical guide to thriving on plants. With over 100 high-protein recipes, it focuses on muscle health, fibre & balanced nutrition. Released just last month, it’s already a Sunday Times bestseller.
🌱 Bonus Benefits
Smooth Digestion: High-fibre foods keep your gut happy.
Stronger Immunity: Antioxidants, vitamins & minerals help fight off illness.
More Energy: Complex carbs & nutrients = long-lasting fuel.
Better Sleep & Skin:
Lewis Hamilton said that since going plant-based, “I recover quicker, I sleep better. My skin cleared up. I have fewer allergies.”
Ready for the Next Step?
You don’t have to be an athlete to feel the benefits. More energy, better sleep & smoother digestion are all within reach. Even a few plant-based meals a week can lead to a noticeable difference.
So why not give your body the same fuel that powers champions?
A plant-based diet could be your game-changer.🌿
Recipe #1 ~ Broccoli & Chickpea Wraps
These wraps are creamy & crunchy, for a healthy & satisfying meal. Broccoli is rich in Vitamin A & Calcium. Chickpeas are a great source of Fibre & Protein.
Serves 4
Ingredients
4 cups broccoli florets
1 can chickpeas (15oz /254g)
½ cup (78g) roasted red pepper
3 Tbsps (60ml) lemon juice
4 tortillas
6 Tbsps (194g) salsa* (see notes)
Method
Break the broccoli into florets of similar size.
Steam over boiling water until tender. About 5 minutes.
Drain the chickpeas & place them in a blender, with lemon juice & red pepper.
Process until smooth.
Spread ¼ of the chickpea mixture on a tortilla.
Arrange a line of broccoli down the centre of the tortilla & sprinkle it with salsa.
Roll the tortilla to make your wrap. Repeat the process for 3 more tortillas.
Before serving, warm in a pan until golden.
Notes
To make a quick salsa, combine 4 chopped tomatoes, ¼ cup (35g) minced red onion, a garlic clove, the juice of ½ a lime & a small splash of white wine vinegar, Season with salt & pepper.
Recipe #2 ~ Sweet Potato Hash
Serves 4
Sweet potatoes are loaded with Vitamin A, Potassium & Fibre. Hash is incredibly easy to make. It’s nutritious & tasty.
The veg seen below were cooked in a little broth. If you prefer to have crisper veg, sauté them in oil. You can assemble the cooked veg any way you want, depending if it’s for breakfast or dinner!
Ingredients
2 lb / 900g sweet potatoes, peeled & cut into small pieces
¼ cup / 60 ml veg broth
1 small red bell pepper, chopped
2 small onions, chopped
3 garlic cloves, minced
1 tbsp sweet paprika
salt & pepper to taste
Method
Place sweet potatoes in a large saucepan & cover with water. Simmer for about 5 minutes until tender. Drain & set aside.
Heat broth in a large pan over medium heat. Cook garlic, onion, broccoli & red pepper for about 4 minutes.
Add paprika, salt & black pepper & continue to cook for 5 minutes, until the veg is soft. Add the sweet potatoes & cook to heat through. Add additional salt or pepper to taste if needed.
Recipe #3 ~ Chocolate Mousse The Healthy Way
Serves 4
This decadent & easy dessert is absolutely Yum!! It’s very satisfying to be able to make it slightly healthier, while still enjoying the richness of a traditional chocolate mousse.
Most chocolate mousse has lots of cream & sugar. Here, the creaminess comes from the Greek yogurt that is packed with protein (20g per cup), calcium & gut-healthy probiotics. You probably won’t need any extra sugar as the chocolate is sweet enough. If you do need some, add a little honey or maple syrup. Orange zest or mint is good too for extra flavour.
Ingredients
½ cup (120ml) unsweetened almond or dairy milk
2 cups (500ml) unsweetened Greek yogurt
100g / 3½ oz dark chocolate (at least 70% cocoa solids)
1 Tbsp honey/maple syrup (optional)
½ tsp vanilla extract
Add toppings of choice e.g. fruit, grated chocolate.
Method
Add the milk & chocolate pieces to a small saucepan.
Stir over low to medium heat until the chocolate melts. Don’t overheat.
Remove from heat.
Allow to cool for 20-30 minutes.
Add the vanilla essence & honey if required. Stir.
Add the Greek yogurt & whisk until smooth.
Divide the mousse into 4 glasses.
Refrigerate 3-4 hours.
Add toppings & serve.
Enjoy!
Disclaimer
This blog is for informational purposes only & should not be construed as medical advice. If you have any questions about your own nutrition plan, please consult your doctor.