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The Plant-Based Athlete: A Game-Changing Approach to Peak Performance Paperback – June 6, 2023

by Matt Frazier (Author), Robert Cheeke (Author)
4.7 4.7 out of 5 stars 1,406 ratings
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INSTANT NEW YORK TIMES BESTSELLER 

The only research-based guide for connecting a plant-based diet with peak athletic performance, featuring interviews with professional athletes who've made the switch from meat to plants.

The Plant-Based Athlete by Matt Frazier and Robert Cheeke reveals the incontrovertible proof that the human body does not need meat, eggs, or dairy to be strong. Instead, research shows that a consciously calibrated plant-based diet offers the greatest possible recovery times, cell oxidation, injury prevention, and restorative sleep, and allows athletes to train more effectively, with better results.

However, committing to a plant-based diet as an elite athlete, first-time marathoner, or weekend warrior isn't as simple as swapping vegetables for meat. Even the slightest food adjustments can impact performance. That's why Matt Frazier, founder of No Meat Athlete, and Robert Cheeke, founder of Vegan Bodybuilding, wrote this groundbreaking book, to guide those interested in making this important shift in how to do so with the best, most transformative results.

The Plant-Based Athlete offers readers:

  • A persuasive body of evidence for adopting a plant-based lifestyle, with key information about how macronutrients, micronutrients, and calories fuel a body running on plant foods
  • An entire chapter devoted to protein - why plant sources of protein are preferable over meat, and how plant protein can be used to increase strength, muscle mass, and power
  • 60+ delicious and nutritious plant-based recipes, including Veggie Burger Patties, Garden Meatballs, Summer Pasta Salad, Vegan Mac & Cheese, French Toast, Acai Bowl, and a High-Energy Smoothie
  • Insights from winning plant-based athletes in nearly every sport including champion ultrarunners Rich Roll and Scott Jurek; former NFL player David Carter; champion boxers Yuri Foreman, Unsal Arik, Cam Awesome, and Vanessa Espinoza; and Olympic-level swimmers, cyclists, figure skaters, sprinters, and more.
  • A Day in the Life of a Plant-Based Athlete - examples of what, when, and how different athletes eat to fuel their varied workouts

An instant classic and mainstay on health and fitness shelves everywhere, The Plant-Based Athlete is the ultimate invitation for joining the growing community of athletes who use plants to power their workouts and their every day.

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  1. Print length
    352 pages
  2. Language
    English
  3. Publisher
    HarperOne
  4. Publication date
    June 6, 2023
  5. Dimensions
    5.31 x 0.79 x 8 inches
  6. ISBN-10
    0063042029
  7. ISBN-13
    978-0063042025
  8. See all details
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The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workouts―and the Rest of Your Life
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Popular Highlights in this book
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  1. The best plant-based sources of omega-3s include walnuts, hempseeds, chia seeds, and flaxseeds.
    Highlighted by 383 Kindle readers
  2. Dr. Greger recommends taking 200 to 300 milligrams (mg) of an algae-based (fish-free) DHA/EPA supplement, two or three times per week.
    Highlighted by 307 Kindle readers
  3. 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.
    Highlighted by 288 Kindle readers
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Editorial Reviews

Review

"You would be wise to take heed of the advice in this book, as it is essential for creating a lifestyle—not a diet—to improve your athletic capabilities, as well as your overall quality of life." — Michael Greger, MD, New York Times bestselling author of How Not to Die

"The Plant-Based Athlete is the exact game-changing book that I've been looking for for more than twenty years that answers challenging and important questions about sports nutrition using decades of evidence-based nutritional science." — Cyrus Khambatta, PhD, coauthor of Mastering Diabetes

"Matt Frazier and Robert Cheeke have written what should become the seminal book on diet, athleticism, and physical fitness." — T. Colin Campbell, PhD, professor emeritus of nutritional biochemistry, Cornell University, and coauthor of The China Study

"All great books plant seeds for transformation. The Plant-Based Athlete is one of those books. This is essential reading for getting the most out of sport and life." — Scott Jurek, world champion ultrarunner and author of Eat & Run and North

"Your endurance, energy, and recovery will skyrocket. Yes, you will get all the protein you need. But you'll also be powering your engine with the premium fuel—fiber, phytonutrients, polyphenols. Unleash your full potential with The Plant-Based Athlete today!" — Will Bulsiewicz, MD, MSCI, author of Fiber-Fueled

"Thank you, Matt and Robert, for this important and insghtful book. Highly recommend!" — Chloe Coscarelli, vegan chef and author of Chloe Flavor

About the Author

MATT FRAZIER is the founder and CEO of No Meat Athlete and author of The No Meat Athlete Cookbook. He is a marathoner and ultrarunner, and qualified for the Boston Marathon with the help of a plant-based diet. Matt is the host of the No Meat Athlete podcast. He lives in Asheville, NC, with his family.



ROBERT CHEEKE is the founder of Vegan Bodybuilding and is a two-time natural bodybuilding champion. He is the author of Shred It!, is a public speaker, and has followed a plant-based diet for more than twenty-five years. He lives in Fort Collins, CO with his family.

Product details

  • Publisher ‏ : ‎ HarperOne (June 6, 2023)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 352 pages
  • ISBN-10 ‏ : ‎ 0063042029
  • ISBN-13 ‏ : ‎ 978-0063042025
  • Item Weight ‏ : ‎ 8.8 ounces
  • Dimensions ‏ : ‎ 5.31 x 0.79 x 8 inches
  • Customer Reviews:
    4.7 4.7 out of 5 stars 1,406 ratings

About the authors

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  1. Matt Frazier

    Matt Frazier

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  2. Robert Cheeke

    Robert Cheeke

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    Robert grew up on a farm in Corvallis, Oregon where he adopted a vegan lifestyle in 1995 at age 15, weighing just 120 pounds. Today he is the author of the books, Vegan Bodybuilding & Fitness, Shred It!, Plant-Based Muscle, and the new release, The Plant-Based Athlete. He is often referred to as the “Godfather of Vegan Bodybuilding,” growing the industry from infancy in 2002, to where it is today. As a two-time natural bodybuilding champion, Robert is considered one of VegNews magazine's Most Influential Vegan Athletes. He tours around the world sharing his story of transformation from a skinny farm kid to champion vegan bodybuilder. Robert is the founder and president of Vegan Bodybuilding & Fitness and maintains the popular website, VeganBodybuilding.com. He is a regular contributor to No Meat Athlete, Forks Over Knives, and Vegan Strong, is a multi-sport athlete, entrepreneur, and has followed a plant-based diet for more than 25 years. Robert lives in Colorado with his wife and two rescued Chihuahuas.

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Customer reviews

4.7 out of 5 stars
1,406 global ratings

Customers say

Customers find the information in the book helpful, insightful, and resourceful. They describe it as an awesome, enjoyable read with clear, concise writing. Readers also appreciate the recipes and complete eating guide for plant-based athletes.

AI-generated from the text of customer reviews

Select to learn more
Information qualityReadabilityEase of readingRecipesAnecdotes
102 customers mention "Information quality"98 positive4 negative

Customers find the book provides helpful insights and resources for vegan athletes. They say it's easy to read, filled with facts and examples of how to be your best. Readers also appreciate the detailed, impeccably researched information. They mention the book is a wonderful guide chock-full of useful and tangible information. They mention the authors have included plenty of the latest scientific research showing the benefits of eating vegan.

"...I found the stories and information in it encouraging and also reinforcing of my own experience as a very fit 50-year-old woman who eats this way...." Read more

"...know some of the information in this book, it was really inspirational to read the stories/profiles of the 100 plant-based athletes that they..." Read more

"...and supplementation, and then they provide meal plans for various athletic goals, such as fat-burning or muscle-building...." Read more

"This book has some interesting research references and it made me more comfortable going more plant-based...." Read more

63 customers mention "Readability"57 positive6 negative

Customers find the book awesome, important, and enjoyable. They say it has good content and is a must-read for anyone interested in going plant-based. Readers also mention the book is highly engaging and helpful for anyone interested in incorporating plant-based foods.

"...( for example, Dr Greger's How Not to Die), this book is a great read for anyone who's concerned about athleticism on a whole food plant based diet...." Read more

"I really enjoyed this book. It's highly engaging and helpful for anyone interested in incorporating more plants into their diet to enhance..." Read more

"...Otherwise, this book is an important read for anyone interested in a plant-based diet." Read more

"...Started reading and it does have good content, but I soooo wished they had included photos...maybe on volume 2 they will add photos...." Read more

29 customers mention "Ease of reading"29 positive0 negative

Customers find the book easy to read and understand. They appreciate the clear, concise, and down-to-earth stunting. Readers also say the book provides real, practical examples of athletes. They mention the recipes are simple and easy to make.

"...Most of the recipes are very simple and easy to make, and they show how easy it is to eat plant-based...." Read more

"...It's well-written, easy to follow and well laid out...." Read more

"...What makes this book stand out is that it gives the reader real, practical examples of athletes dedicated to plant-based living...." Read more

"...Robert and Matt are both excellent writers, overflowing with knowledge on a plant based lifestyle...." Read more

28 customers mention "Recipes"28 positive0 negative

Customers find the recipes in the book inspiring and helpful. They appreciate that they can access the recipe section while shopping. The book provides a complete eating guide for plant-based athletes and describes macros. Readers also mention that it shows how easy it is to eat plant-based.

"...Most of the recipes are very simple and easy to make, and they show how easy it is to eat plant-based...." Read more

"...There are more than 60 plant-based recipes, contributed by the athletes featured in the book...." Read more

"...The back has a variety of recipes which I am trying and so far so good!" Read more

"...did such a good job on giving examples of foods to eat with very simple daily meal plans that you can tweak to fit your lifestyle." Read more

10 customers mention "Anecdotes"6 positive4 negative

Customers have mixed opinions about the anecdotes in the book. Some mention they're interesting and clear, while others say they're buried in endless testimonials.

"...A great blend of science, anecdotes, and real-world advice for anyone wanting move in a whole-foods/plant-based direction and stay active...." Read more

"...Instead, the book is almost half testimonials, or examples of athletes that eat mostly plants...." Read more

"...for longer-term vegan athletes, and most interestingly, highlights the stories as well as "what I eat in a day"-type information for many, many plant..." Read more

"The approach is buried in endless testimonials and acres of text. If you want the succinct version, you can download it from the website...." Read more

This veg nutritionist loves this book!!
5 out of 5 stars
This veg nutritionist loves this book!!
I hope I have the honor of being the first person to submit a review on this awesome new book! Amazon delivered it just four hours ago and I have been reading, highlighting, and taking notes nonstop ever since.I have worked as a nutritionist for 20+ years and I have been veg for 25+ years. This book has everything that I love all wrapped up in one! Nutrition… Recipes… Workout advice… Information on supplements… And some good philosophies. To be fair, I haven’t gotten to all of the sections yet, but at this pace I will finish the book by tomorrow. I know that I won’t be disappointed.I also follow both authors online and have had the pleasure of meeting Robert Cheeke in person several years ago.This book really is going to be one of my favorites. I recommend, recommend, RECOMMEND!Well done, Matt and Robert. :-)
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Top reviews from the United States

LZ
5.0 out of 5 stars Great book
Reviewed in the United States on June 6, 2024
Verified Purchase
Although there are a lot of other plant-based books that pack in a lot more information ( for example, Dr Greger's How Not to Die), this book is a great read for anyone who's concerned about athleticism on a whole food plant based diet. I found the stories and information in it encouraging and also reinforcing of my own experience as a very fit 50-year-old woman who eats this way. Highly recommend. A good compliment to this book would be Proteinaholic.
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Leanne
5.0 out of 5 stars Packed with useful info -- even if you're not an athlete!
Reviewed in the United States on July 6, 2021
Verified Purchase
Although I've been whole-foods, plant-based (WFPB)/vegan for over eight years and work out 5-6 days a week, I originally wasn't going to buy this book since I don't consider myself to be an athlete. After listening to an interview with Matt Frazier and Robert Cheeke on the Rich Roll Podcast, however, I decided to order it -- and am so glad I did!

As I said, I don't consider myself to be an athlete, but I do read a lot about nutrition and fitness, since both are major hobbies of mine. While I already know some of the information in this book, it was really inspirational to read the stories/profiles of the 100 plant-based athletes that they interviewed for the book.

My favorite chapters were the last two -- where we see a typical "day in the life" of what some athletes eat and where we get various recipes from the athletes. I've made a few of the recipes, and they have all been really good. Most of the recipes are very simple and easy to make, and they show how easy it is to eat plant-based.

Since the athletes interviewed for the book range from ultrarunners to powerlifters to Olympic iceskaters, you get a nice feel for the range of eating plans that each athlete follows, depending on their goals (i.e., to put on muscle, to have the endurance to bike or run long distances, etc.).

If you're new to WFPB eating and/or just want to incorporate more plants into your diet, you'll learn a lot from this book. If you already know the basics, this is a nice refresher course, and, as mentioned, very inspirational.
10 people found this helpful
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Bianca Phillips
5.0 out of 5 stars THE DEFINITIVE GUIDE FOR VEGAN ATHLETES!!!
Reviewed in the United States on June 16, 2021
Verified Purchase
I should preface this by saying that this is Bianca Phillips (not Paul Dillard) as the profile indicates. I share an Amazon account with my partner! I'm a long-time vegan (17 years) who runs marathons and 50Ks, practices yoga daily, and spends a couple days a week strength training in the gym. I've learned a lot about vegan workout nutrition from No Meat Athlete (whose founder Matt Frazier is co-author of this book), but this book goes so much deeper.

The authors, the aforementioned Matt and vegan bodybuilder Robert Cheeke, take a deep dive into macronutrients (carbs, fat, protein) and supplementation, and then they provide meal plans for various athletic goals, such as fat-burning or muscle-building. I love that they not only tell you how to eat, but they offer guidance on what to eat for optional workout fueling. The section on recovery is fantastic with suggestions on the best plant-based foods to reduce inflammation, and they break down carb-to-protein ratios for snacks/meals eaten before, during, and after your workouts.

Matt and Robert interviewed more than 60 professional plant-based athletes to find what plant-based foods work best to ensure their peak performance. It was refreshing to see how many of those athletes were women! So often, the female perspective gets left out of these types of projects (my biggest complaint with the movie The Game Changers was the heavy focus on male athletes and the male experience).

There's even a "day in the life" section where some of those athletes detail everything they eat in a typical day (including their pre- and post-workout meals). It's so cool to see how much those individual meal plans vary from athlete to athlete! It really does prove that every body is different!

My very favorite section of the book is at the end — the recipes! There are more than 60 plant-based recipes, contributed by the athletes featured in the book. I was so excited to see recipes from ultrarunner Brendan Braizer, Olympic skier Julia Murray, triathlete Rip Esselstyn, cyclist Dotsie Bausch, bikini competitor Natalie Matthews, and so many more. I can't wait to try Natalie's Sloppy Vegan Chili and Rip's Sweet Potato Vegetable Lasagna!
45 people found this helpful
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Bethany D. Summers
4.0 out of 5 stars Interesting read- made me go more plant-based!
Reviewed in the United States on January 19, 2024
Verified Purchase
This book has some interesting research references and it made me more comfortable going more plant-based. There were a lot of testimonials and stories of individuals which I could do without, but there were a lot of good nutritional facts. The back has a variety of recipes which I am trying and so far so good!
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David L Turner
5.0 out of 5 stars Outstanding book for learning how to excel on a plant based diet. Well written, good read
Reviewed in the United States on October 25, 2021
Verified Purchase
I have followed Robert and Matt for a few years now. I met Robert on the Holistic Holiday at Sea cruise where I attended his workout classes and Matt through his No Meat Athlete podcast, so I had high expectations, and these guys delivered!! They present the science underlying a plant-based diet in an understandable context and provide ample evidence from top plant-based athletes in a variety of sports.

I follow a plant based diet and exercise daily. I have experienced benefits from this lifestyle but I have to admit I have never pushed myself to any higher level. Reading this book and learning about the athletes and their lifestyles was really motivating. I have since incorporated the pre-and post-training meals and follow strategies I have learned about in this book. I have seen a transformation in just weeks, as I had plateaued for some time.

In addition I have several tri-athlete friends and they have enjoyed reading the book as well. They were skeptical about eating a plant based diet while being an athlete but the science provided in this book helped back up what I have been telling them.

Thanks guys for writing a book that needed to be written.
2 people found this helpful
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Top reviews from other countries

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Pedro
4.0 out of 5 stars Adecuado para principiantes
Reviewed in Mexico on March 30, 2022
Verified Purchase
Vale la pena. Contiene extensa información del tema desde lo más elemental pero me parece excesiva la cantidad de testimonios y casos de éxito de distintos atletas. En ocasiones me salté algunos párrafos por lo extenso del libro.
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Julia
5.0 out of 5 stars Finally!!!
Reviewed in Canada on June 20, 2021
Verified Purchase
Finally a comprehensive guide to improving fitness gains while on a plant-based diet. The book was full of practical information to implement right away. The testimonials from vegan pro-athletes were a nice surprise and took away the stigma that your diet has to be complicated to support athleticism. You don't have to be an athlete to benefit from this book. You'll learn how to put a plant-based meal together with tables of food types to guide you. This book is for all levels of athletes and people who want to clean up their diet for a healthier lifestyle. I've been a vegan for over 10 years and this is my best resource yet. I will refer to this book over and over again.
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Louise Hampshire
5.0 out of 5 stars Vital for…. Everybody!!
Reviewed in the United Kingdom on October 4, 2021
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All I can say is wow!!! This book is amazing. I have recently turned plant based and up until now just been winging it really. However I have just started a training campaign and people were starting to freak me out that I couldn’t be plant based and achieve athletic success. Did some research, found this book, and not only can I now tell those people to shush, I feel as if actually I am going to smash it BECAUSE I am plant based.

Lots of information, facts, and research that clearly laid out and comprehensible, without being dumbed down.

Great stories and examples from elite plant based athletes as well as recipes that they eat!!!

Thank you Matt and Robert for writing this, it is phenomenal.
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Florian
5.0 out of 5 stars GOOD!
Reviewed in Germany on July 4, 2021
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Very good book. Feasable for the plant curious AND vegan veterans.

Especially loved the chapter on mindset and goal setting. The leucine text was well written too!
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J. Stevenson
5.0 out of 5 stars A great book
Reviewed in Australia on February 12, 2022
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I found this book educational and inspiring. With so many athletes you get a wide range of ideas. What and when they eat and train. Inspiring stories of their success in sports with much credit going to their plant based diets. Even if you are not an athlete but want to improve your health, this book can inspire and educate you.
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