PLANT-BASED PERFORMANCE NUTRITION IS ONE OF CYNTHIA’S AREAS OF EXPERTISE
A Q&A with Cynthia Sass, MPH, MA, RD, CSSD
DO YOU ONLY WORK WITH PLANT-BASED EATERS?
No. I work with a wide array of clients. This includes people who follow a 100% plant-based diet as well as pescatarians, vegetarians, and omnivores who eat animal products daily but want to integrate more plants.
CAN A PLANT-BASED DIET SUPPORT PERFORMANCE?
Yes! A properly planned and executed plant-based (or plant-focused diet) may 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!)
Bone health
Digestive function
Sleep quality
Longevity support
Reduced chronic disease risk
HOW CAN A PLANT-BASED PERFORMANCE DIETITIAN HELP?
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 from a registered dietitian (RD) can prevent these outcomes, and actually improve overall performance and health. In addition, RDs are trained to address pertinent clinical issues, such as digestive disorders, food allergies, high cholesterol or blood pressure, etc.
WHY IS PLANT-BASED PERFORMANCE NUTRITION ONE OF YOUR SPECIALTIES?
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 an area of practice I enjoy. 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 love to help active clients optimize their mental and physical performance through 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.