Wimbledon, widely considered the world’s most prestigious tennis tournament, always promises to be an enthralling spectacle. This year was no different.

The men’s singles final saw Novak Djokovic return in beastly form, coming back from one set down to beat Nick Kyrgios in four sets. This earnt Djokovic his seventh Wimbledon title and 21^st Grand Slam.

But there’s an intriguing fact about this world-class showdown that seems to have slipped under the radar. Both finalists, who surpassed 126 of the world’s best tennis players by winning six matches in a row, did so fuelled by a completely plant-based diet.

As a sports nutritionist, this really stands out. Especially given that just 3% of adults across the globe currently identify as fully plant-based.

In the countries this year’s finalists hail from – Serbia and Australia – these numbers are thought to be even lower. Rudimentary math would put the odds of both Wimbledon finalists being plant-based at less than one in a thousand.

One could chalk this up to coincidence were it not for the fact that several of the greatest tennis players of all time have also chosen plant-centred diets. This includes Serena and Venus Williams, and a generation earlier, Martina Navratilova.

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In fact, Djokovic, Williams and Navratilova make up three of only four players to have ever won Grand Slams in three separate decades.

The question, of course, is whether or not these incredible athletes’ plant-based diets likely played a role in their success, including their longevity.

As a sports nutritionist who works with some of the most recognised athletes on the planet, my answer is a resounding yes.

Vegan Diet Benefits for Tennis Players

While the science supporting plant-based performance continues to expand, there are a number of established benefits associated with plant-based eating. These may explain why athletes eating this way appear to experience an edge over their competition.

The key benefits of a vegan diet include improved blood flow, which helps provide more oxygen and nutrients to hard-working muscles; increased energy and muscle efficiency, which helps athletes sustain higher power output for longer periods of time; and reduced inflammation. This final benefit not only means shorter recovery times after training and competition, but also quicker healing after injuries as well.

The reasons plant-based diets can yield so many benefits over an animal-based diet are myriad. You get more fiber, more antioxidants and phytochemicals, healthier fats and carbs, a cleaner protein package…the list goes on.

Tennis is a great testing ground for any nutritional regime, since it puts so much strain on the body and mind in so many different ways: not only requiring immense power, speed and agility in a highly repetitive, high-impact manner, but for excessively long periods of time. This demands incredible endurance and sustained mental focus.

The 2019 Wimbledon championship match between Novak Djokovic and Roger Federer — which lasted nearly five hours until Djokovic finally wore Federer down — became the longest men’s singles final in Wimbledon history, and the ultimate example of just how gruelling the sport of tennis can be.

Vegan Athletes in Sport

But it isn’t just tennis where players eating a diet centred around plants are emerging victorious. As highlighted in the popular documentary The Game Changers, world-class competitors from a broad range of sports are also discovering that this dietary pattern can give them an edge.

These include Tom Brady, Chris Paul, Lewis Hamilton, Alex Morgan, Leo Messi, and Virat Kohli. These are some of the greatest athletes of their generation.

Even some of the largest and strongest athletes are making the shift. This includes NFL linemen, rugby players, Olympic weightlifters, and heavyweight boxers. They’re all armed with the knowledge that plants contain all of the essential amino acids required for muscle growth and repair. Plus, it comes in a cleaner, less inflammatory, and more efficient package.

Watching the top two male competitors from this year’s Wimbledon Championship battle it out in sweltering heat was intense and captivating.

From a sports nutrition perspective, however, I was equally captivated by the fact that both of these impressive athletes follow a plant-based diet. This is not only because of what this signifies for the future of elite athletics. But also because of what it means for the improved health of a growing global population, as well.

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Related: Exercise Nutrition Tips: 55 Ways To Eat Better

How cooking increases confidence

New research has found that being confident in the kitchen is good for your mental health. The study found that a seven-week cooking course helped increase participants’ cooking confidence. As a result, they also reported significant improvements in general health, mental health, and vitality. These findings are likely due to a combination of the health benefits of home-cooked food, plus an increased sense of satisfaction around cooking.

Frontiers in Nutrition 

Avocado benefits

Eating avocado just twice a week slashes risk of heart disease by over 20%. This was according to a large 30-year Harvard study of over 100,000 health professionals. Avocados are full of fibre, healthy monounsaturated fats, plus an abundance of vitamins, minerals and phytonutrients. Also, avocado benefits are especially evident when you use them to replace other fat-rich foods like butter, cheese or processed meats. 

Journal of the American Heart Association

Root cause

Ginger may be something of a miracle food. This is because a large review of 109 clinical trials found regular consumption resulted in significant improvements in inflammation, metabolic measures, digestive function, obesity risk, and colorectal cancer markers.

Nutrients

Visceral fat & sleep

11% was the increase in dangerous visceral fat among study subjects who got insufficient sleep. Visceral fat is deposited deep inside the abdomen, around the internal organs. This is concerning, because it is strongly linked to cardiac and metabolic diseases. In the study, even those with low body fat to begin with saw an 11% increase in this type of fat.

Journal of the American College of Cardiology

Acid test

Think ‘omega-3’ and you might think of salmon. However, a large research review has found that the major plant-based version of the nutrient, known as alpha-linolenic acid (ALA), can benefit heart health. It can also reduce the risk of heart disease for those who don’t eat seafood.

Intake of ALA from plant-food sources like walnuts, chia, and flaxseeds, was linked with a 20% reduced risk of fatal heart disease. Plus, researchers also found that people who already have high intake of omega-3 from seafood still get extra benefits from eating these plant-based sources.

Advances in Nutrition

Fake news

As we all know, artificial sweeteners, like aspartame and acesulfame-K, help to reduce sugar content and calorie intake. So, choosing diet versions of your favourite fizzy drinks might seem a no-brainer. However, according to new research from over 100,000 French adults, regularly consuming artificial sweeteners is associated with a 13% increased risk of cancer.

PLOS Medicine

Cardiovascular benefits of cranberries

A new clinical trial has found that daily consumption of cranberries for one month improved cardiovascular function in healthy men. Those consuming just 9g of whole cranberry powder – which is equivalent to around 100g of fresh cranberries – saw significant improvements in heart and blood vessel function. This was thanks to the increase in health- and performance-boosting polyphenols, plus the metabolites in the bloodstream.

Food & Function

Hemp protein

It turns out, just a few tablespoons of hemp contain a whopping 11g of protein. This makes it a pound-for-pound better protein source than beef. Plus, hemp seeds are also a good source of inflammation-reducing omega-3 fats.

Plenty of protein

In a large study of over 12,000 adults, researchers found eating protein from a larger variety of sources – including whole grains and legumes – helped to lower the risk of developing high blood pressure by a huge 66%.

Journal of the American College of Cardiology

The post Nutrition News: Avocado Benefits & Hemp Protein appeared first on MensFitness.

“Burritos are easy and incredibly versatile,” says Waterfall. “This version includes an amazing squash and black bean filling, which makes enough to fill eight burritos. You can either freeze any leftover filling, or keep it in the fridge and enjoy in a jacket potato or simply with some warm bread.”

Ingredients for the filling (serves 8):

• 2 tbsp rapeseed oil
• 1 large onion, finely chopped
• 4 cloves garlic, minced
• 3 tbsp chipotle paste
• 2 tins chopped tomatoes
• 1 small butternut squash, peeled, deseeded, and cut into small cubes
• 1 tin black beans

To serve (per person):

• 1 tortilla wrap
• Handful fresh spinach leaves
• ½ a small avocado, mashed with fork
• ½ cup cooked rice
• Handful of fresh coriander leaves
• 2 tbsp plain soy yogurt
• 1-2 tsp hot sauce

How to Make This Squash & Black Bean Burritos Recipe:

1. Heat the rapeseed oil in a large pan over a medium heat. Fry the onion gently for about 10 minutes until soft and translucent. Then add the garlic and chipotle paste and continue to stir for a further 2 minutes.
2. Now add the tinned tomatoes and butternut squash, mixing everything and bringing to a simmer. Put a lid on the pan and allow to slowly cook for around 40 minutes, until the squash has become tender. During this time, stir everything every 10 minutes or so to make sure it doesn’t stick to the pan.
3. Once ready, heat your tortilla wrap as per the instructions on the packet. Lay the fresh spinach leaves on the tortilla and spoon the squash and black bean mixture along the middle. Then add the cooked rice, avocado, coriander, yoghurt and hot sauce. Be careful not to over-fill your burrito or it can be difficult to wrap up.
4. Fold the bottom of your wrap up over the filling. Then tuck in the sides, before folding down the top edge to help keep the filling from falling out.

PER SERVING
Kcals: 602, Protein: 17.1g, Carbs: 93.3g, Fat: 18.5g

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