Is a PLANT BASED Diet Good For Riders?

In this video I discuss the pros and cons of eating a plant based diet for performance. This is simply my opinion based around what I have experienced and I'm sharing it in the hope that I can help you make a good decision around your nutrition.
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[@jez770]

100% vegan 4 years now, following primarily vegetarian for about 6 years (some eggs, not much, meat only a few times per month, never at home). I don't see any performance issues at all, the opposite, I am the strongest and healthiest I've ever been (I'm almost 38), almost zero recovery time - i.e. no stiffness etc the day after after long/hard rides - hayfever allergies disappeared, super strong immune system, mental clarity, clear skin, no pain anywhere ever (unless I crash hard and break my collarbone!). Wouldn't even contemplate eating meat/dairy/eggs/fish again, let's let them live their lives and stop breeding them for our enjoyment. I supplement b12, Vit D, regular omega 3 from flax or chia in porridge. I have a level 6 diploma in Nutrition, so i know what I'm doing, and that is important, but it's equally important to be aware and careful whatever diet you're eating. Lots of evidence of potential harm from meat/animal protein (i.e. heart disease, cancer), only evidence of benefit from plant based diets, there's nothing magic in meat/eggs, they contains NO essential nutrients that you can't easily get from plants. As was mentioned, even b12 is given to animals if they're fed grain (I.e. most meat). Grass fed is completely unsustainable and unpractical for a human population of our size and grossly energy inefficient, land and water use wise. Methane much more potent greenhouse gas than carbon dioxide, while plants absorb carbon, i.e. they're carbon negative. I absolutely believe the vast majority of ppl will only benefit from plant based. Thanks for the vid :)

[@christopherwilliam6915]

It takes 1 month for your gut biome to adjust to get the full amount of nutrients from plants alone - i.e. iron from spinach is harder to absorb with your typical meat based biome. You need to give it 6 months but really after that first month you lose any sort of negative perceived side effects. Most vegans are more about not killing animals, the fact we can be as healthy, if not more by only eating plants and taking B12 is a cheeky bonus.

[@jangyman]

It definitely takes more than a month to transition ....the gut microbiome needs to adjust, as well as the psychological patterns ...frequent bowel movements in the beginning, but that's just the initial cleanse - it tapers off to regular movements, usually a little while after big meals. I've been on and off plant based for extended durations ....mainly because the Mrs does the cooking, and is an avid meat eater, so I've picked up on the patterns each time I switch. I definitely feel and perform better the stricter I am with plant based. The hardest part about it is living in a world of people that never gave it a good try, but like to talk about it's deficiencies. It's a lonely conviction, so all I can say is some form of social support network helps stay on the path.

[@rjahn3000]

I lost 90 Lbs on a WFPB diet which allowed me to get back into mountain biking three years later there's no turning back!!

[@Fit4Racing]

Ray J that’s amazing!

[@rjahn3000]

@@Fit4Racing Thanks...it changed my life for sure!

[@chrisvozza6530]

Good info thank you👍

[@dragomirstefanov3585]

Good video! I am only curious why you've found Game changers to be a direct personal attack to meat eaters? It didn't feel like this to me. It was maybe an attack on the global meat industry, but not to the normal person. I am currently doing my research and once ready, I am switching to PBD :)

[@Fit4Racing]

Dragomir Stefanov sorry if that came across as my opinion. My point was not that Netflix targeted meat eaters, more that meat eaters took it personally. If someone has a strong belief on a particular issue (meat in this case) and someone challenges it indirectly, it’s easy to take it as a personal attack, especially when the “science” disproves something they base their core beliefs on. I hope this is making sense. To end, it’s the individuals who are taking it personally who are perpetuating this “fight” over what is the right type of food to eat and ultimately it is down to what works for the individual.

[@mtnblakes474]

Been riding for years. Started exploring plant based diets from Yoann Barellis energy levels - ha! I find I have far more energy and "distance" in my legs and muscles without the weight that the previous heavy meat intake I was on. Time will tell with the correct balance for me. I am finding that going more pescetarian focused has been pretty ideal. Love your vids!!

[@jeremycornishjc]

Good advice 👌

[@cyclefactoryuk]

After 45 years of meat and dairy every day I went plant based 2 months ago. I have to say I feel great, healthier and with more energy, fitness and recovery is faster. The gains really seem to have kicked in these last 2 weeks, so a longer trial might be good Jonny. I've managed to totally change my mind set around food, so the mental distraction you desribe is not an issue at all for me. My wife started it at the same time and is an incredible cook, I'm not sure I could of done it without her. She is also loving it, has lost weight and found her aerobic fitness levels have increased. We still have your old breakfast Jonny but instead of eggs (I haven't missed the 21 eggs a week I had for a few years either) we have oat / banana/ protein pancakes with good peanut butter inside and the half avacado and apple, so good. I'm chewing my food properly, I used to just inhale every meal and I try not to drink with meals to aid digestion. It's all making a big difference to us.

[@Fit4Racing]

Cycle Factory my intention was actually to go 3 months minimum but Christmas got in the way. I’ll definitely stay true to my word and run a longer trial of 3+ months to get an even deeper understanding and feeling around it. That will likely end with a more analytical video with lots of “along the way” snippets rather than only talking head like this one. Glad to hear you’re thriving!

[@cyclefactoryuk]

@@Fit4Racing so far so good man cheers 🥑👍

[@gpritchard490]

I have been on a plant based diet for a while.Well done for trying it for a month but this is to small a time span,remember since childhood your brain as been programmed by the stupid theory of 3 meals a day. like your training programmes which by the way are great!!! you need to have a plan,its not difficult its just that we live in an instant world. Go back a few thousand years we used to hunt for food by running so fitness was a must! so you had to live off the land and what was the most abundant source of food PLANTS! That's why we have colour vision so we can know what to eat also your internal digestive system is designed for plants not meat. Big industrial food companies use the same market plans as tobacco its all about addiction. Fitness is a process and an everyday requirement. What ever your age your diet defines the way you live your life. History is a good guide The Romans when on a long route march with full armour used to eat carrots and sprouts ( yes they are not just for Christmas) to keep them going. Not the rubbish choc bars of today. Check the ingredients in the food you by in the shops you will be amazed by the crap they makers put in. You are free to eat what you like however just take time out to do some research about nutrition you will be amazed. Thanks for a excellent series of sessions on your site MOST APPRECIATED!!

[@suchhero1281]

Im finding that my evening meals mostly consist of smaller portions of organic meats, whole food carbs mixed with a several different colours of vegetables per meal to work. Don't think I'm ready for no meat or eggs but I can definitely feel the benefit from the increase in a more nutrient dense diet.

[@woodsrider117]

You need to go at least 4 to 6 months. I started feeling better months in.

[@christopherarmstrong2710]

Great insights, Jonny! I would have personally loved to hear more about breakdowns of the micro/macronutrients of the meat vs. plant based options. I’m sure I read about it in a nutrition book ten years ago, but it would have been good to have a refresher. You’re definitely right about more effort / mental energy required - the supplementing required (vitamin B12 and others) needed in plant based makes it difficult for me to fully commit. It’s a lot easier to throw some eggs and chicken in, so maybe 75% plants & whole foods and 25% animal proteins. Beyond Meat’s stock price has been going through the roof, and it appears they plan on replacing many of the traditional meat dishes with plant based alternatives. Time will tell if widespread adoption occurs, but it’s definitely a hot topic with the popularity of TGC doco.

[@Father_Tyme]

Christopher Armstrong the “supplementing”, ie: B12, is actually very simple. Check out some of the stuff by Rich Roll, or the 21 Day Vegan Kickstart app. I went Whole Foods plant based in November 2018 and haven’t looked back, tbh though I do have a good friend that hunts so I have had a few bites of Elk over the last year+ which is my way of filling my B12 requirement. It is a good idea to get a baseline metabolic and advanced lipid panel done by your doctor, part of a annual wellness examination, and compare to a year later (or 6 months if you’re not feeling positive results)

[@christopherarmstrong2710]

chase courington - great suggestions, thanks! I’ll be sure to check out the resources you mentioned.

[@camwells9726]

I believe our bodies are adaptable to a certain degree . For me high plant base with lots of rice .... seafood and smaller intakes of red meat mixed in works well for me .

[@woodsrider117]

Only a month???

[@Father_Tyme]

You should talk with Yoann Barelli, Eddie Masters, and some other top endurance athletes like Rich Roll too. Whole Foods Plant Based is great for endurance and strength, in my personal experience. Worth reading “The China Study” as well. Regarding your macro/micro nutrient concerns there’s many tools, like the PlantPower Meal Planner meals.richroll.com/ , that breakdown the nutrient density in the meals

[@bobmckenzie394]

Interesting watch! After watching Game changers me and my girlfriend decided to do a mid week plant based diet (mainly plants only during the week, meat only on the weekend) as a trial to see if it was nonsense or there was something in it. We mainly eat whole foods and try and avoid the processed meat replacements We haven’t been doing it for a vast about of time, but so far I feel great, significantly fresher and lighter than before. Performance wise I feel stronger too and feel like my endurance has come on a long way. I can see how the mental side may be a challenge, or having to cook 2 meals would be a pain, however for me right now I have no desire to change my diet back.

[@TonyToretto25]

Spent the last 3 months on the plant based diet, after researching the science behind it, & learning to make simple plant based meals in the months leading up to that point. The changes to my nagging injuries and inflammation were immediate once I removed animal products. Energy levels have been higher than ever before, and my power (FTP) continues to increase, 297 @ 64kg. My rides & workouts can be at a high intensity, multiple times per day. The only supplement I have been taking is B12, which is very cheap. Getting Iron, Calcium, & o3s is relatively simple in plant foods. The animals we eat are supplemented with vitamins like B12, since they cant get it naturally in factory farms. We waste a lot of land & water growing & feeding unhealthy animals to bring to slaughter. Something has to change to leave a planet for the next generation, and the science is crystal clear (when not funded by industry interests) that animals products are to blame for the leading & deadly Western diseases... nutritionfacts.org is a great resource for all this information.

[@christopherarmstrong2710]

Tony Toretto - thanks for sharing. Will have to look more into the website you linked.

[@Father_Tyme]

21 Day Vegan Kickstart app is another great resource. Also check out Rich Roll podcast and books.

[@stoenchu122]

Ive recently switched to plant based eating, still eating meat, cheese and so on, but a lot more rarely now. The reason behind was, because it is cheaper. For those of you who think about trying it my only advice is to see what their food choices will deliver them as a vitamines and minerals, if you hit your daily dosage you will be ok, but YES you will need to take B12 as a supplement.

[@rdcanyon]

Exactly - I've been plant based for 3 years - my power is up and recovery time is reduced