How a Plant-Based Athlete Eats | John Rush

Daily Nutrition

John Rush, a professional footballer, emphasizes the importance of a structured daily nutrition routine to fuel his athletic performance. He starts his day with a nutrient-packed oatmeal bowl, which he customizes with soy milk, flaxseed, hemp hearts, chia seeds, peanut butter, and berries, achieving up to 40 grams of protein 1. Rush also incorporates protein shakes into his regimen, acknowledging their convenience for quick protein intake post-workout, despite his general skepticism towards supplements 2. He advocates for a food-first approach but recognizes the role of supplements in filling nutritional gaps, particularly for plant-based eaters 3.

   

Recovery Practices

Recovery is a critical component of John Rush's athletic routine, where he combines nutrition, sleep, and cold therapy to manage pain and fatigue. He highlights the importance of cold tubs for reducing inflammation and aiding recovery, especially after intense training sessions 4. Rush also stresses the significance of consistent sleep and a structured routine, which he believes are often overlooked in athletic circles 5. "You need to get a lot of it to recover," he says, emphasizing the value of rest in achieving peak performance.

   

Vegan Snacking

As a vegan athlete, John Rush navigates his high-caloric needs with strategic snacking, often relying on energy bars like Clif Bars. He acknowledges that while these snacks aren't the healthiest due to their sugar content, they are essential for replenishing calories burned during rigorous training 6. Rush points out the challenge of meeting high caloric demands solely through whole foods, especially when two out of three daily meals are provided to him during the season. "You just need more calories than you, or you're just, like, going to die, basically," he explains, highlighting the necessity of caloric intake for athletes.