Optimizing Athletic Performance: Insights from a Plant-Based Diet

A research article reviewed studies on vegan diets for athletes. The article focused on the positives of a vegan diet and how it can improve health and performance.

The Benefits

Going vegan can have many benefits:

Better Heart Health

Studies show vegans have lower “bad” cholesterol and blood pressure. This leads to less heart disease.

Lower Risk of Diabetes

Vegans are less likely to get type 2 diabetes.

Lower Cancer Rates

Vegans tend to get less cancer. This is likely due to eating more fruits and vegetables.

Healthier Body Weight

On average, vegans have lower BMIs than non-vegans.

Boosts Immunity

The vitamins and antioxidants in plant foods improve the immune system. This helps prevent getting sick.

Improves Athletic Performance

Despite some concerns about protein and nutrients for athletes, research shows that vegan athletes perform equally well in endurance compared to non-vegans. Vegan athletes also recover faster due to better immunity.

Meeting Nutrition Needs

With some planning, vegan athletes can meet all their nutrition needs:

Protein

Vegan athletes need 1.4-2 grams of protein per kg of body weight daily. This can be met with plant sources like lentils, tofu, tempeh, edamame, nuts, seeds and more.

Iron

Leafy greens and beans supply plenty of iron for most vegans. Female athletes may need iron supplements.

Zinc and Iodine

Vegans should take supplements to ensure adequate zinc and iodine intake.

Vitamin B12 & Vitamin D

All vegans need B12 and likely vitamin D from fortified foods or supplements.

Omega-3s

Algae oil supplements plus ALA from seeds and walnuts provides omega-3s.

Taurine

Some vegan athletes are low in the amino acid taurine. Supplements can help.

Calories

The lower calorie density of plant foods means vegan athletes need to eat larger volumes to meet energy needs.

Fuhrman J, Ferreri DM. Fueling the vegetarian (vegan) athlete. Curr Sports Med Rep. 2010 Jul-Aug;9(4):233-41. doi: 10.1249/JSR.0b013e3181e93a6f. Erratum in: Curr Sports Med Rep. 2010 Sep-Oct;9(5):313. PMID: 20622542.