While the Fountain of Youth remains a mythical spring of restoration for anyone who drinks or bathes in its waters, many older athletes are expanding their competitive careers by drawing on the restorative powers of a plant-based diet and whole foods. As a hockey player in his 50s who is on the ice every day with elite college athletes, former professionals, and amateurs (sometimes more than 30 years my junior), I am living proof that a diet based in plants it is the secret of my athletic ability. longevity. In professional sports where 30s seem ancient, athletes dive into this nutrition-based Fountain of Youth to stay in the game.

The plant-based pros
When the NFL price begins its season in September, Tom Brady will be 43 years old. The future Hall of Famer started eating primarily plant-based several years ago in Boston, inspiring another Boston athlete: Zdeno Chara, the 43-year-old captain of Boston. Bruins – They’ve been plant-based for several seasons. During Chase Utley’s final season with the Los Angeles Dodgers at age 39, not only did he ditch dairy, but he convinced nearly a third of the team’s roster to join him in quitting dairy. When American track cyclist Dotsie Bausch took the podium at the 2012 London Olympics to receive the silver medal, it was shortly before her 40th birthday, making her the oldest athlete to receive a medal at your discipline.

“My plant-based diet was my advantage. Within a few weeks of starting to use plants, I noticed a significant difference in my recovery. I was able to feel better faster and go back to intense training, whereas before I needed much more time to rehab from the strain my body was putting in. By cycling standards, I was past my prime, but my body felt great and I was able to gain a level of fitness that I had never experienced before, ”said Bausch, who ended his 14-year professional cycling career with that glorious Olympic achievement. of 2012..

As a veteran athlete, I find it encouraging and encouraging to read stories about professional athletes who eat plant-based for the sake of longevity in their sport. Due to advances in training and recovery methodology, including nutrition, athletes are stronger, faster, bigger, and fitter than ever. Since the margins of victory are so small, athletes seek every possible advantage. That edge can often be found in what they put on their plates.

The plant-based diet for everyone
“As we get older, most of us find that food affects us more than we thought. It can be a great detriment or an excellent health enhancer. Think of it this way: Many of us grew up on frozen chicken nuggets and artificially flavored fruit snacks. Many of us don’t eat that way anymore because we know that we would feel slower and we would probably be carrying a few unwanted pounds. We all adapt our food choices as we age, and athletes are the same. We know that the more good food we put into our bodies, the longer we can maintain our best physical condition. Animal-based foods are simply not enough when it comes to career longevity, ”said Bausch.

Backed by his personal experience and a nutrition degree from Cornell University, Bausch believes that everyone, not just professional and amateur athletes, can benefit from a plant-based diet.

“We all deserve to feel amazing every day in everything we do, whether it’s riding a bike for six hours or having a six-hour strategy meeting at work. A plant-based whole-food diet is 64 times richer in antioxidants than an animal-based diet. Antioxidants are key, not just for athletes, but for everyone. They help fight free radicals in the body and reduce inflammation. Athletes should reduce as much inflammation as possible because that will allow them to recover faster and return to training. Inflammation is also the nexus of chronic disease, so it is imperative that everyone eat a diet rich in antioxidants regardless of their level of exercise. Plants also contain a large number of micronutrients that keep the body running efficiently. Animal foods can cause inflammation, restrict blood flow, and affect breathing, all of which inhibits athletic performance and general well-being. To truly experience the benefits of a plant-based diet, eliminate animals, not just meat, but dairy, eggs and fish as well, ”he advised.

The science behind athletic recovery and diet
Young bodies quickly recover from the muscle breakdown that occurs during training and competition. Just as our metabolism slows down as we age, the rate at which our muscles repair and rebuild slows down with age. But there are ways to keep the recovery process running fast, and that involves food choices. The body burns excess energy and struggles to digest and absorb the proteins, fats, vitamins, and minerals that come from eating meat and animal products (milk, eggs, cheese, yogurt, etc.). Nutrients provided by plant-based foods are absorbed much more easily and quickly, requiring less energy for digestion and releasing that energy to be used to repair muscle damage.

“[My] recovery is much better. I still have some inflammation, but not as much as when I ate dairy products. “31-year-old NBA center DeAndre Jordan said in an interview with CloseUp360. Jordan continued,” I have more energy, which was strange to me at first. because I thought, ‘I know I’m going to be tired,’ but it was the opposite. ”The player committed to a vegan diet two years ago.

Bausch stated, “It all comes down to recovery time and doing the least amount of damage to your body. Exercise already puts pressure on the body. An athlete need not cause excessive inflammation by consuming animal products. The antioxidant and micronutrient content of plant-based foods also helps the body function at optimal levels. “

What to eat on a plant-based diet
The advice I frequently hear from the doctors and nutritionists I interview is to “eat food as close to the way it came out of the ground.” That’s the “whole foods” portion of the recommended whole food and plant-based diet. It means minimizing your intake of processed foods that are often full of sodium, harmful fats, and excess calories. The other component that experts recommend is variety. The mantra “Eat the rainbow” refers to eating a colorful variety of lush fruits and vegetables.

“I would not recommend limiting yourself to a handful of foods, as the variety of diets will provide you with the greatest diversity and abundance of nutrients. Incorporate lots of vegetables like kale and broccoli, grains and starches like quinoa and sweet potatoes, beans and legumes. I think lentils are the most perfect food: they are full of protein and do not have insulin spikes. Foods rich in antioxidants are also key, such as beets, green leafy vegetables and cocoa, ”Bausch said.

The plant-based diet and longevity
When I run behind the disc, my competition (who is at least half my age) does not retain anything. That disk battle is strictly a matter of power and performance capability, not age. What keeps me competing and recovering as quickly as possible is a plant-based diet and whole foods. Brady, Chara, Utley, Jordan, and Bausch are among the growing number of seasoned athletes who have found that eliminating animals and dairy from their diet, minimizing processed foods, and eating more plants helps increase energy while slowing down the athletes aging process. Any active individual who makes these dietary changes will experience similar results. And even when the odds are against you, you may be surprised at what you can accomplish in your sports career at an advanced age. Ask Bausch.

“It’s impossible to determine if I would have made the [US Olympic] team without making the switch, but in a world of ‘yes’, the reality is that I trained plant-based and succeeded plant-based. Not only did I make the team, I made the team that won a silver medal by entering the race as losers.