The Vital Considerations for the Vegan Athletes to Optimize Performance

There has been interest in the vegan diet among athletes to improve performance and health. A research review called “Nutritional Considerations for the Vegan Athlete” looked into this and here is what they found.

Overall, the research shows that athletes can follow a properly planned vegan diet without hurting their performance. In some cases, it may even provide advantages.

Energy Levels

One concern with a vegan diet is whether it provides enough calories and nutrients to fuel intense athletic activity. Studies show that total energy intake on a vegan diet tends to be only slightly lower compared to diets with animal products. So this is unlikely to negatively affect performance for most athletes. Vegan diets do provide lower amounts of certain beneficial fats such as omega-3s found in fish. However, evidence is mixed on whether supplementing with these fats boosts athletic abilities.

Carbohydrates

Another benefit is that vegan diets supply plenty of carbohydrates, which are essential for giving muscles energy during exercise. In some cases, the high levels of carbs could make it harder for athletes to follow low-carb “train low” strategies. But carbs can easily be reduced in a vegan diet by limiting the intake of grains, fruits, beans, and other high-carb plant foods.

Adapting to Training

There has not been a lot of research, specifically, little research comparing how well omnivore and vegan athletes adapt to training programs focused on building strength and endurance. However, the few studies available found no differences when protein intake was matched. This means that, with proper planning to ensure adequate total and high-quality protein, vegan diets can likely support adaptation to exercise just as well. They allow for building muscle mass without limiting strength and endurance gains.

Supplement Considerations

Vegan diets are naturally lower or lacking in certain beneficial compounds tied to performance that primarily come from animal foods or supplements. This includes creatine, carnitine, beta-alanine and vitamin B12. However, studies show that vegan athletes can compensate by taking supplements containing these nutrients, with benefits like increased muscle stores of creatine and carnitine.

In conclusion, it does not appear that a well-planned vegan diet impairs athletic training or competition goals. Athletes can achieve optimal nutrition and avoid deficiencies with proper planning and supplementation where helpful. In some cases there may even be advantages from higher carbohydrate levels or other differences with a vegan diet. With the proper strategies, many aspects of sports performance, adaptation to training, and even recovery can match or exceed levels experienced by athletes who include animal products.

West S, Monteyne AJ, van der Heijden I, Stephens FB, Wall BT. Nutritional Considerations for the Vegan Athlete. Adv Nutr. 2023 Jul;14(4):774-795. doi: 10.1016/j.advnut.2023.04.012. Epub 2023 Apr 29. PMID: 37127187; PMCID: PMC10334161.