Individuals may opt to follow a plant-based diet for a variety of reasons, such as religious practices, health benefits, or concerns for animal or environmental welfare. Such diets offer a broad spectrum of health benefits including aiding in the prevention and management of chronic diseases. In addition to health benefits, a plant-based diet may provide performance-enhancing effects for various types of exercise due to high carbohydrate levels and the high concentration of antioxidants and phytochemicals found in a plant-based diet. However, some plant-based foods also contain anti-nutritional factors, such as phytate and tannins, which decrease the bioavailability of key nutrients, such as iron, zinc, and protein. Thus, plant-based diets must be carefully planned to ensure adequate intake and absorption of energy and all essential nutrients.
Introduction: The Rise of Plant-Based Eating in Athletics
In recent years, there has been a growing interest in plant-based diets among athletes. Fueling workouts themselves isn't an issue, as many types of sport fuel are vegan. With the growth of social media as a platform to share information, veganism is becoming more visible, and could be becoming more accepted in sports and in the health and fitness industry. The adoption of a plant-based diet by athletes is not just a passing trend. It is a strategic move towards optimized recovery, reducing inflammation and enhancing cardiovascular health. Whether you’re a competitive athlete, weekend warrior, or someone who simply wants to feel and perform better in the gym, at work, or at home, eating more plants and fewer animal foods can provide powerful advantages.
Defining Plant-Based Diets
Plant-based and vegan diets are essentially the same thing: A diet that eliminates animal products and byproducts, focusing on foods that come from plants instead. People who consider themselves vegan are often driven primarily by ethical concerns for animals and will 100 percent eliminate those animal products. However, plant-based diets can have some nuance. "There is no precise, agreed-upon definition of plant-based," says Miezin. "Typically, the way that it's used now is just as a different way to say vegan. But it can be less restrictive because to be plant-based is simply saying that the foundation of your diet is plants." Unlike veganism, which has a rigid definition, some people who consider themselves plant-based will consume small amounts of meat or the occasional meat product. This approach is often called 'flexitarian.’ You can also elect to be plant-based but still include animal byproducts like dairy, eggs, and honey. As long as your diet is primarily made up of foods from plants, you can consider your approach plant-based.
Benefits of a Plant-Based Diet for Athletes
Enhanced Recovery and Reduced Inflammation
Dana Hunnes, PhD, MPH, RD, senior dietitian with Ronald Reagan UCLA Medical Center, advocates for the anti-inflammatory benefits of plant-based diets. While beneficial, exercise inevitably causes stress and micro-tears in tissues that lead to inflammation; a diet replete with the antioxidants, B vitamins and vitamin C found in fruits and vegetables can help counteract this inflammation, Dr. Hunnes says. "When you're eating an anti-inflammatory diet, you're helping to reduce some of that inflammation faster," she said. That may translate to quicker recovery and enhanced muscle rejuvenation. Plant-based diets have also been consistently shown to reduce markers of inflammation in the blood.
Improved Cardiovascular Health and Blood Flow
Plant-based diets may also influence bone health and cardiovascular efficiency, and a diet low in saturated fats improves blood flow, thereby enhancing endurance, said Dr. Hunnes. Efficient blood flow is another cornerstone for optimized performance, since blood is how oxygen and vital nutrients reach the cells in our muscles, brain, and the rest of our body, while also helping to eliminate waste (11).
Read also: Carnivore Diet Insights for Athletes
Leaner Body Mass
Research has found that vegan diets are associated with a lower body mass compared to vegetarian or omnivorous diets.2 This can be largely explained by replacing energy-dense animal-based foods with lower-calorie-dense plant-based foods that generally have a higher water content, lower fat content, and higher fiber content. Plant-based foods also result in an increase in the thermic effect of food, meaning we expend more calories digesting plant-based foods than animal-based foods.3 A leaner body mass is frequently desired, particularly in endurance sports, as reduced body fat is associated with increased aerobic capacity, and consequently improved endurance.4
Other Physiological Benefits
In addition to improved athletic performance, plant-based diets boast other physiological benefits."People who follow these diets have a reduced risk of mortality overall," said Mopelola Adeyemo, MD, MPH, assistant professor with the UCLA Health Division of Clinical Nutrition. She noted increased life expectancy and improvements in weight management, cardiovascular risk factors and metabolic conditions. The benefits of plant-based diets are not a secret. The Adventist Health Studies, published in 1974, demonstrated lower mortality rates among those who adopted plant-based diets as a part of their lifestyle. Now, people are starting to pay more attention to such research. “Looking at the Adventist Health Studies, where they looked at more than 30,000 people in California who are on these diet, they found that they actually have increased life expectancy,” said Dr. Adeyemo.
Potential Challenges of a Plant-Based Diet for Athletes
Restrictive Nature
Plant-based diets are restrictive by nature, says Miezin. If you have a history of disordered eating or eating disorders, avoiding all animal products and byproducts can be another way of having a restrictive diet.
Nutrient Deficiencies
You need to pay more attention to food labels to make sure your choices are plant-based, and also to make sure that you're getting enough protein in your diet. Protein, iron, omega-3 fatty acids, and vitamin D in particular can be difficult to get for plant-based athletes, though Miezin notes that plant-based protein options have become more and more accessible. (If you're concerned about your iron or vitamin D levels, ask your doctor to check them.)
Finding Plant-Based Options
It may not be easy to always find plant-based options. While they are becoming more popular, Miezin notes that if you're on a team that travels frequently or you're not always in full control of your meal options, it can be difficult to eat enough.
Read also: Delicious Plant Paradox Breakfasts
The "Health Halo"
Plant-based and vegan products have a 'health halo,’ where they’re assumed to be healthy just because they are vegan. But unfortunately, plant-based diets can end up being low in micronutrients, especially if you tend to eat more plant-based frozen and fast-food options. "Just because something is vegan, we can’t assume that means it is automatically a ‘healthier’ choice," says Miezin.
Caloric Deficit
You'll need to find the right balance in choosing plant-based foods. Just like in an omnivorous diet, there are plenty of more and less-nutrient rich options to choose from. For example, ultra-processed plant-based foods tend to be less nutrient-dense, but a diet that avoids them entirely and focuses only on whole foods can end up putting you in a caloric deficit, especially if you're training and competing at a high volume, says Miezin. Researchers have found that runners eating a vegan diet failed to meet their caloric needs at a higher percentage than those who were eating more standard diets. This may be because plant-based foods tend to be high in fiber, which can make you feel full faster and not get enough overall calories.
Key Nutrients for Plant-Based Athletes
Carbohydrates
Carbohydrates are the primary fuel used during high-intensity exercise. Carbohydrates are also essential for replenishing glycogen stores in the muscles and liver after exercising. The current recommendation from the American College of Sports Medicine is for athletes to consume 5-10 grams of carbohydrates per kilogram bodyweight per day, depending on the exercise intensity and duration.7 While complex carbohydrates from whole foods are optimal for health, simple, high-glycemic-index carbohydrates can support athletic performance and glucose delivery during exercise.
Protein
Compared with carbohydrates, protein is used only minimally for fuel. Its primary function is building and maintaining body tissue, especially muscle. The recommended dietary allowance for the average, sedentary or lightly active adult is 0.8 grams per kilogram of body weight per day. For most people, this is more than enough. For athletes, the protein guidelines are:
- 1.2-1.4 grams/kilogram/day for endurance athletes.
- 1.6-1.8 grams/kilogram/day for strength and power athletes.
- 2+ grams/kilogram/day for bodybuilders in short-term cutting phases.
These are the guidelines from the International Society of Sports Nutrition position statement.9 However, it is important to know that the goals of elite athletes consuming more than 2 grams of protein per kilograms per day are focused on performance and not necessarily optimizing their longevity or overall health. Eating such high amounts of protein each day may crowd out calories from other beneficial foods, such as whole grains, fruits, vegetables, and other foods, which promote optimal health and longevity. Therefore, it is important to understand your short- and long-term goals when determining how much protein to consume.
Read also: Nutritious Granola Recipes
Athletes looking for additional protein can get an extra boost from beans, soy milk, nuts, seeds, and soy products, including tofu, tempeh, and veggie burgers. Multiple clinical trials have demonstrated that when matched for protein and training, plant proteins are just as effective at building muscle as animal proteins. One trial compared 19 habitual vegans and 19 habitual omnivores.10 Both groups consumed 1.6 grams protein per kilogram bodyweight per day, supplemented with soy or whey protein and participated in a resistance training program for 12 weeks. Both groups increased their amounts of lean muscle mass and improved their 1 repetition max attempts, with no statistically significant differences between groups.
Another clinical trial also compared an exclusively vegan diet to an omnivorous diet, matched for protein at 2 grams/kilogram/day, in a 10-week resistance training program, and similarly found that there were no significant differences between the increase in muscle size or strength.11 This clinical trial also found that three days of each diet yielded similar muscle protein synthesis rates, which is the rate at which we are able to build new muscle tissue after exercise.
For those athletes who wish to supplement with a protein powder could consider using a soy protein powder, which has been found to be as effective as animal protein at improving strength and muscle size, according to a meta-analysis published in 2018.12 Soy contains phytoestrogens (or plant estrogens), which has mistakenly been said to have a feminizing effect on men. However, two meta-analyses have found that neither soy nor isoflavones (a type of phytoestrogen) have a negative effect on testosterone levels.13-14
Fat
Fat is a necessary part of the diet, as it plays a role in the absorption of fat-soluble vitamins, is an alternative energy source, and is used in the production of hormones. The general recommendation for fat intake for athletes is 20-35% of daily calories, according to various position papers published by sports associations.15-16 It is also recommended in those position statements that saturated fat intake be kept to below 10% of daily calories. Low-fat diets providing around 10% of daily calories from fat, though beneficial for certain diseases such as type 2 diabetes, are not well studied in athletes. High-fat diets are not recommended for athletes due to their limitation of important nutrients, especially carbohydrates and fiber.
Micronutrients
Sportspeople on a vegan/vegetarian diet should keep an eye on critical nutrients such as calcium, zinc, vitamin B12, and iron. The main function of calcium is to build up and strengthen the bone structure. Calcium is of particular importance for athletes since a lot of calcium can be lost through perspiration. Absorption rates of calcium can be improved by the presence of vitamin D, which is produced by the skin when it is exposed to sunshine. Among other things, zinc is involved in processing stress, healing wounds, and the functioning of the immune system. Symptoms of zinc deficiency, such as fatigue, weakness, and exhaustion, can easily be confused with signs of overexertion, particularly since zinc excretion via sweat and urine rises with the level of physical activity.
Practical Tips for Plant-Based Athletes
Ensuring Sufficient Caloric Intake
"First of all, we need to ask: ‘Are we getting enough overall calories coming in? Are we getting enough carbohydrates coming in?’ Both of those questions can be largely answered with plant-based foods," says Miezin. "Those are the most important questions an athlete needs to focus on, first and foremost. Then, we need to check on protein and fats to make sure there are enough of those, as well as micronutrients like iron and vitamin D."
Emphasize Whole Foods
Plants are health-promoting-but that means focusing on whole food, usually minimally processed plant-based foods as the foundation of the diet. "In general, higher plant consumption is associated with better health outcomes in the long term," says Miezin. "If we're eating more plants, we're likely to have better muscle recovery after training and better immune function." A bowl with rice, black beans, tofu, tomato, onion, avocado, cilantro, and spinach topped with a squeeze of lime is going to be a great source of many key nutrients.
Focus on Nutritional Quality
Remember that your diet shouldn't be about the label, especially if your goal is to be healthy and you are eating plant-based for that reason versus ethical reasons. "It's always going to come back to the actual nutritional quality of your overall diet," says Miezin. "For example, Greek yogurt is considered healthful as it is rich in protein and calcium but isn’t plant-based. Coconut oil is plant-based, but very high in saturated fat. Being plant-based or not doesn’t mean a food is a better or worse choice. We need to consider the nutrition each food provides and how that fits into overall dietary needs.”
Plan Ahead
Do your research. Have a list of easy plant-based meals that are available in different chain and fast-food restaurants, as well as good snacks that are typically available at gas stations and convenience stores. If you're going to be staying at a hotel for a tournament and eating at their breakfast buffet, phone ahead to see what the plant-based options are, so you know if you need to pack extra food.
Keep Snacks Handy
Always have snacks on hand. Since plant-based options can be hard to find in some places, it's a good idea to have a granola bar, bag of trail mix, fruit or other plant-based snack you like with you at all times.
Be Flexible
Relax the rules if necessary. Remember, there is no one definition of a plant-based diet, and allowing some latitude will help you avoid overly restrictive eating patterns. If you do find yourself more focused on what you can't eat, or if you have a history of disordered eating or eating disorders, you may want to work with a registered dietitian who has a sports nutrition background and can help you develop a plan to fuel appropriately, says Miezin.
Consider Supplementation
Just about everyone who eats a 100% plant-based diet (and a lot of people who don’t) should supplement with vitamin B12, which doesn’t occur naturally in plant foods. Vitamin D and two omega-3 fatty acids (DHA and EPA) are also recommended by many doctors. Both are available from natural sources (the sun, and algae), but many people can benefit from supplementing their diet with more.