Optimizing Performance: A Comprehensive Guide to Vegan Diets for Athletes

This article summarizes research on vegan diets for athletes and people who exercise. Vegan diets avoid all animal products including meat, dairy, eggs and sometimes honey.

The author notes that vegan diets are becoming more popular, possibly due to social media and high profile vegan athletes like Venus Williams. However, there has not been much research on how well vegan diets work for serious athletes. Poorly planned vegan diets may lack important nutrients. But with some care, vegans can meet their needs.

Key Points

- Vegan diets tend to provide less calories, protein, vitamin B12, vitamin D, calcium, iron, zinc, and omega-3 fats. But they provide more carbs, fiber, antioxidants and phytochemicals.

- Athletes need to pay attention to getting enough total calories to fuel their activity. Vegan foods promote fullness so athletes should eat more frequent, smaller meals.

- Getting enough good quality protein is important. Vegetarian protein has lower digestibility so recommendations are higher, from 1.6-2 g/kg compared to 1.2-1.4 g/kg for omnivores.

- Vegans likely need more iron due to lower absorption from plant sources. Women need more than men. Strategies like soaking beans can help.

- Vegan athletes should aim for the higher end of general protein recommendations. And use a variety of plant proteins like soy, peas, grains to ensure balanced amino acids.

- Supplements that vegan athletes may benefit more from include creatine, beta-alanine and possibly DHA omega-3s from algae due to low intakes.

- Vitamin B12 and possibly Vitamin D, calcium, zinc and iodine supplementation may be needed if sufficient levels can't be obtained from the diet alone.

While research on vegan athlete performance is limited, the author concludes that with some diligence, vegan diets can meet requirements. But more studies on vegan athletes are still needed.

Rogerson D. Vegan diets: practical advice for athletes and exercisers. J Int Soc Sports Nutr. 2017 Sep 13;14:36. doi: 10.1186/s12970-017-0192-9. PMID: 28924423; PMCID: PMC5598028.