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SUPPLEMENT GUIDE An Additional Resource for The Proof is in the Plants SIMON HILL Creator of The Proof Podcast and author of The Proof is in the Plants CONTENTS INTRODUCTION 2 PART TWO: PERFORMANCE NUTRIENTS 23 A Note From Me 3 Performance Nutrition 24 The Proof Is In The Plants 4 Protein 25 Friends Of The Proof 5 Essential Amino Acids 27 Creatine 28 SUPPLEMENT GUIDE 6 Beta-Alanine 29 Caffeine 31 PART ONE: NUTRIENTS OF FOCUS 9 Nitrates 32 The 8 Nutrients Of Focus 10 L-Citrulline 34 Omega-3’S 11 Summary 35 Vitamin B12 12 Vitamin D 13 REFERENCES 36 Vitamin K2 Supplements 14 Calcium 15 ADDITIONAL RESOURCES 39 Iodine 17 Additional Resources To Support Iron 18 The Proof Is In The Plants 40 Selenium 19 Two Week Meal Plan 41 Zinc 20 Plant Performance 42 Supplements During Pregnancy 21 Summary 22 KEEP UP TO DATE 43 Subscribe On YouTube 44 Let’s Continue The Conversation 45 DISCLAIMER The information found on theproof.com or any of its media platforms, and in this guide, is intended for informational and educational purposes only. Any statements made on these platforms are not intended to diagnose, cure, treat or prevent any disease or illness. Please consult with your medical practitioner before making any changes to your current diet and lifestyle. Supplement Guide 2 A NOTE FROM ME HI FRIENDS, It’s great to have you here with me. It took me a master’s in Nutrition and My name is Simon Hill—host of years of research to understand the The Proof podcast, nutritionist, science and how our food choices sports physiotherapist, creator are shaped. However, I believe that of theproof.com blog and author of this information should be easily The Proof is in the Plants. accessible to everyone. My philosophy is simple. We live in an This isn’t about dietary labels or environment that makes it incredibly agendas. It’s a space to honour hard to follow an evidence-based science, to honour learning as dietary pattern, an environment a community and to encourage that in many ways sets us up for progress over perfection. If you failure. Rather than waiting for this want to improve your health and environment to change, or waiting tread more lightly on the planet, to experience pain, I want to arm I am here to help you do that. you with evidence-based solutions. This will help you better navigate the Yours truly, world in which we live and improve your chances of living a long, healthy Simon life, allowing you to do more of whatever it is you love to do. Supplement Guide 3 THE PROOF IS IN THE PLANTS What if there was a way of eating that may help us live healthier for longer and protect the future of our planet, too? The good news is that evidence now It covers: shows a plant-based diet may offer us The reasons why we’re all so confused exactly that – I've done the hard work about what to eat translating the science into actionable advice for everyday life. The evidence showing how a plant- In my first book The Proof is in the Plants, based diet can reduce the risks of heart I bring together all the facts and advice for attacks and strokes, type 2 diabetes, anyone curious about feeling and doing cancer and dementia better through a plant-focussed diet. The positive impact of plant-based living Before transitioning to a plant-based diet for the climate and animal welfare I held many of the common misconceptions. Common myths about a plant-based But instead I experienced incredible diet – and what the real facts are improvements in my energy levels, digestion, mental clarity and post-workout How to build a healthy, satisfying plant- recovery after making the shift. I’d finally based plate, from macronutrients to understood the power of food and was micronutrients determined to find out – and share – the Practical tips for making the shift, and agenda-free truth about the optimum diet much more for human health. By undertaking a master’s degree in If you want to understand and nutrition, poring over the latest scientific unlock the many benefits of putting more papers and books, and producing plants on your plate, this book is for you. hundreds of hours of my internationally successful The Proof podcast, I have pursued the answers to all the questions I had about fuelling our bodies with more plants. Now, in my first book, I bring it all together into one inspiring and practical guide. LEARN MORE ABOUT THE BOOK Supplement Guide 4
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