PLANT-BASED NUTRITION

Insights from Cynthia Sass, MPH, MA, RD, CSSD

WHAT IS A PLANT-BASED DIET? 

While there is no one definition of a plant-based diet, many experts agree that it means primarily eating plants (90% or more of foods consumed), although small or occasional amounts of any type of animal protein may be included. 

For example, I work with some clients who eat a plant-based diet with the exception of taking a collagen supplement. Others may eat a primarily plant-based diet, but occasionally include foods like sushi, wild salmon, or pasture raised organic eggs. 

I also work with clients who follow a 100% plant-based diet, meaning no animal-derived foods or ingredients, as well as omnivores, who eat animal products daily, but are looking to integrate more plant-based meals. 

HOW CAN A PLANT-BASED DIET IMPROVE YOUR PERFORMANCE? 

A properly planned and executed plant-based diet can help support all of the following:

  • Reduced inflammation

  • Improved immune function

  • Optimal physical performance

  • Peak mental performance (mood, focus, mental clarity, even creativity!)

  • Enhanced exercise recovery and reduced injury risk

  • Muscle maintenance and healing (yes, plants play a big role!)

  • Better bone health

  • Improved digestive function

  • Enhanced sleep quality

  • Anti-aging and longevity support

  • Reduced chronic disease risk

WHY DO YOU NEED A PLANT-BASED PERFORMANCE DIETITIAN?

Going plant based without expert support can result in falling out of balance nutritionally, which can lead to a lack of protein and/or overall calories, and nutrient shortfalls that negatively impact performance and wellness. I’ve had numerous clients try to go plant based on their own, and struggle with fatigue, decreased strength, the loss of muscle mass, weakened immunity, and unnecessary injuries. 

The assessment, personalized eating guidance, and (if needed) supplement advice I provide can prevent these outcomes, and actually improve overall performance and health. And because I am a registered dietitian nutritionist, I am trained to address any pertinent clinical issues, in addition to performance needs, such as digestive disorders, food allergies, high cholesterol or blood pressure, etc. You can think of me as the expert architect of your plant based eating blueprint!  

WHY I SPECIALIZE IN PLANT-BASED PERFORMANCE NUTRITION.

When I first adopted a plant-based diet over 20 years ago, I was advised to keep it to myself. Many colleagues and advisers told me that a plant-based diet was too fringe, and that I would be unrelatable, even off putting, to clients who viewed the approach as too extreme.

As a registered dietitian nutritionist I’m a health professional, not an influencer. As such, my practice has never been based on a “do what I do” philosophy, but rather what’s optimal for my client’s individualized needs and goals. So, I largely kept my plant-based life under wraps, and continued to work with a wide range of active and athletic clients as a Board Certified Specialist in Sports Dietetics. However, a lot has changed over the past two decades. 

First, plant-based diets are now embraced as mainstream, with numerous studies to support the benefits of plant-based eating for health, longevity, and performance. We’re also in the midst of a climate crisis, a public health emergency that impacts health outcomes worldwide. Plant-based eating is a known part of the climate solution. Finally, the marriage of plant-based eating and performance nutrition is the area of practice I enjoy most. Because a plant-based lifestyle has been part of my personal journey for over 20 years, I have a great deal of both professional and personal knowledge to share.   

I enjoy helping active clients optimize their mental and physical performance through personalized plant-based nutrition.

And as a Certified Plant-Based Professional Cook, I also relish (no pun intended!) partnering with plant-based brands in a variety of ways, from recipe and menu development, to nutrition communications and media relations. 

I feel grateful to have settled into this unique space, and I absolutely love my job! 

Contact me more information about working with me for private plant-based performance nutrition coaching.