New Jump Swing Athletic Nutrition Program

All discoveries into the world of herbs, supplements and foods that are plant based

and demonstrated to improve physicals and physiological performance are a part of the New Jump Swing Athletic Nutrition program(PDN Vegetarianism)

New Jump Swing Athletic Nutrition Program
Plant-Based Performance, Recovery, and Healthy Aging for Athletes and Active Adults

Course promise

This course teaches how to use whole-food plant-based nutrition, targeted supplementation, and practical performance strategies to improve energy, endurance, recovery, strength, and long-term vitality. It is designed for vegetarian and vegan athletes, older adults, and anyone who wants a disciplined nutrition system that supports both performance and healthy aging. The curriculum reflects evidence that well-planned plant-based diets can support training and that older adults benefit from adequate protein plus resistance exercise for muscle preservation and function.

Course text book-New Jump Swing Healthy Aging and Athletic Nutrition program

Most recent Blood chemistry report (optional for beginners)

Course format

  • 8 core modules.

  • 2 bonus modules.

  • Worksheets, meal templates, and checklists.

  • Beginner, intermediate, and advanced application tracks.

  • Athlete and aging-adult versions of key lessons.

Module 1: Program foundation

Lesson 1.1 — What New Jump Swing is

  • Definition of the program.

  • Performance, recovery, and longevity as one system.

  • Why plant-based nutrition works when planned correctly.

Lesson 1.2 — The philosophy of PDN Vegetarianism

  • Food as fuel, medicine, and long-term support.

  • Whole foods first.

  • Supplements as strategic tools, not the foundation.

Lesson 1.3 — How to use the course

  • Choosing the right level.

  • Setting goals.

  • Tracking progress and results.

Module 2: The performance plate

Lesson 2.1 — Building every meal

  • Carbohydrates for training energy.

  • Protein for repair and adaptation.

  • Fats for hormones and recovery.

  • Fiber and digestion.

Lesson 2.2 — Food timing

  • Pre-workout meals.

  • Post-workout recovery meals.

  • Daily meal spacing for energy balance.

Lesson 2.3 — Plant-based food categories

  • Legumes.

  • Soy foods.

  • Whole grains.

  • Fruits.

  • Vegetables.

  • Nuts and seeds.

Lesson 2.4 — Practical meal construction

  • Breakfast, lunch, dinner, and snacks.

  • Training-day versus rest-day meals.

Module 3: Protein strategy

Lesson 3.1 — How much protein do athletes need

  • General athlete needs.

  • Higher needs for strength and older adults.

Lesson 3.2 — Best plant protein sources

  • Beans, lentils, tofu, tempeh, edamame, soy milk, seitan, quinoa, nuts, and seeds.

Lesson 3.3 — Protein distribution

  • Why spreading protein across meals matters.

  • Practical protein targets per meal.

Lesson 3.4 — Protein for aging athletes

  • Preserving lean mass.

  • Supporting recovery.

  • Combining protein with resistance exercise.

Module 4: Critical micronutrients

Lesson 4.1 — Vitamin B12

  • Why B12 matters.

  • Why vegans need reliable intake.

  • How to use fortified foods or supplements.

Lesson 4.2 — Vitamin D

  • Sunlight, labs, and supplementation.

  • Seasonal and lifestyle considerations.

Lesson 4.3 — Iron, zinc, and iodine

  • Why these matter in plant-based diets.

  • Food sources.

  • When to monitor status.

Lesson 4.4 — Calcium and bone support

  • Bone health for aging athletes.

  • Food choices and total intake.

Lesson 4.5 — Omega-3 status

  • ALA foods.

  • Algae DHA/EPA.

  • Why long-chain omega-3s matter for some users.

Module 5: Performance supplements

Lesson 5.1 — Creatine

  • What it does.

  • Why vegetarians may respond well.

  • How to use it safely and consistently.

Lesson 5.2 — Beetroot and nitrates

  • Endurance support.

  • Timing before training or competition.

  • Who may benefit most.

Lesson 5.3 — Electrolytes and hydration

  • Heat, sweating, and training duration.

  • Practical fluid replacement.

Lesson 5.4 — Optional advanced supports

  • Algae omega-3.

  • Taurine.

  • Selected botanical supports.

Module 6: Recovery nutrition

Lesson 6.1 — The recovery window

  • What to eat after training.

  • How to restore glycogen and support repair.

Lesson 6.2 — Sleep and recovery nutrition

  • Evening meals.

  • Caffeine timing.

  • Recovery habits that support sleep.

Lesson 6.3 — Anti-inflammatory plant foods

  • Tart cherry.

  • Ginger.

  • Turmeric.

  • Berry and polyphenol-rich foods.

Lesson 6.4 — Overtraining prevention

  • Signs of under-fueling.

  • Recovery markers.

  • When to adjust intake.

Module 7: Training-specific nutrition

Lesson 7.1 — Endurance athlete nutrition

  • Fuel for long sessions.

  • Carbohydrate loading basics.

  • Race-day strategy.

Lesson 7.2 — Strength and power nutrition

  • Protein and creatine use.

  • Pre- and post-lifting meals.

  • Support for lean mass and force production.

Lesson 7.3 — Mixed training and jump rope athletes

  • Fast energy.

  • Recovery meals.

  • Practical food portability.

Lesson 7.4 — Older adult fitness nutrition

  • Muscle retention.

  • Appetite management.

  • Joint and mobility support.

Module 8: Lifestyle and implementation

Lesson 8.1 — Shopping and food selection

  • Budget-friendly strategies.

  • Label reading.

  • Choosing minimally processed foods.

Lesson 8.2 — Organic and clean sourcing

  • When organic matters.

  • Pesticide awareness.

  • Practical food quality choices.

Lesson 8.3 — Supplement quality control

  • Vegetarian capsules.

  • Third-party testing.

  • Avoiding hidden non-vegetarian ingredients.

Lesson 8.4 — Tracking results

  • Energy.

  • Performance.

  • Recovery.

  • Lab markers.

  • Body composition.

Bonus module 1: Meal plans and templates

  • 7-day starter menu.

  • Training-day meal plan.

  • Rest-day meal plan.

  • Travel meal plan.

  • Pre-competition menu.

  • High-protein plant-based menu.

Bonus module 2: Longevity athlete system

  • Nutrition for healthy aging.

  • Muscle preservation.

  • Bone support.

  • Cardiovascular support.

  • Maintaining function, mobility, and vitality over time.

Course levels

Level Audience Outcome
Level 1 Beginners Learn the basics and clean up the diet
Level 2 Active adults Improve energy and recovery
Level 3 Athletes Optimize performance and adaptation
Level 4 Aging athletes Preserve muscle, function, and longevity

Assessment and certification

Assignments

  • Food log review.

  • Protein planning worksheet.

  • Supplement audit.

  • Weekly performance journal.

  • Final personal nutrition plan.

Graduation requirement

  • Create a complete plant-based performance plan for one week.

  • Explain protein, B12, and recovery strategy.

  • Choose supplements only when justified by need or goal.

Course outcomes

By the end of the course, students should be able to:

  • Build a plant-based performance diet.

  • Support training with proper meal timing.

  • Use supplements intelligently.

  • Protect key nutrient status.

  • Apply the system to athletic performance and healthy aging.