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 how do you ensure that you're maximising your gains - where do you start？

In Plant-Based Gains， registered sports nutritionist TJ Waterfall uses cutting-edge research and his experience of working with world-class plant-based athletes - ranging from Premier League and international footballers， through Premiership Rugby players， track & field athletes and endurance runners， to competitive weightlifters， boxers and swimmers - to explain the numerous health benefits of a well-planned plant-based diet。

With simple but comprehensive practical guidance - from tweaking your nutrition timing and ensuring you consume enough calories， through maximising muscle protein synthesis and improving recovery times， to reducing inflammation and promoting career longevity - TJ shows why traditional 'diets' simply don't work and gives you the tools you need to make sure you're enhancing your nutrition。 Myth-busting the key nutrients and what your body needs them for， and with a selection of 30 easy recipes included， TJ shows you just how simple it is to incorporate them into your diet and boost your fitness。

Optimising your plant-based diet is about having the knowledge - and confidence - that you're doing it right， because for elite sportspeople the smallest of margins make the difference between winning and losing。 This book shows how a plant-based diet is the competitive edge you need。