Optimizing Performance: Unveiling the Benefits of Plant-Based Diets for Athletes

Vegan Diets Can Offer Performance and Health Benefits According to Research. A study reviewing multiple research articles found some evidence that vegan diets may offer benefits related to physical performance and health markers. The researchers summarized and analyzed findings from 10 different studies comparing vegan/vegetarian diets to omnivorous diets. Here is an overview of their main findings, focusing on the potential upsides of plant-based eating.

In measures of aerobic exercise capacity, people following vegan or vegetarian diets tended to have moderately higher maximum oxygen uptake compared to omnivores. This suggests their cardiovascular fitness was better, possibly helping endurance in activities like running or biking. Strength and power performance showed no clear differences between diet groups, allaying some concerns that non-meat eaters might lack muscle power due to lower protein intake.

Looking at health and body composition factors beyond just exercise performance, vegans/vegetarians on average had moderately lower body mass index (BMI). Excess weight can negatively impact health, so lower BMI may be beneficial. The meta-analysis found no significant BMI differences when isolating vegan diets specifically, but trends were in the same direction.

Researchers noted some limitations, like small numbers of studies available and inconsistencies between specific diets used across studies. However, compiling evidence across multiple investigations helps identify overarching patterns despite variabilities. More research is still needed, but current findings suggest plant-based diets do not necessarily hinder physical abilities for athletics. In fact aerobic capability may improve. Lower BMI also associates with these diets, likely tied to enhanced cardiovascular health.

For athletes or active individuals, these insights give reassurance that opting for veganism out of ethical, environmental or health priorities does not require sacrificing fitness goals. Careful nutrition planning would still be important for meeting needs like sufficient calories and protein. But animal products appear unnecessary for maintaining strength and power. Going meatless also won't inevitably decrease endurance; it may even provide advantages like lowering BMI and elevating aerobic fitness.

Damasceno YO, Leitão CVFS, de Oliveira GM, Andrade FAB, Pereira AB, Viza RS, Correia RC, Campos HO, Drummond LR, Leite LHR, Coimbra CC. Plant-based diets benefit aerobic performance and do not compromise strength/power performance: a systematic review and meta-analysis. Br J Nutr. 2023 Oct 23:1-12. doi: 10.1017/S0007114523002258. Epub ahead of print. PMID: 37869973.