How Vegan Diets Boost Heart Health and Endurance for Athletes

The vegan diet was examined in a research review called “Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports”. While the review was not 100% focused on the vegan diet, it did mention some benefits found in the vegan diet and the positive gains in cardiovascular health and performance in sports from a more plant-based diet. Here are some of the benefits found:

Improved Cardiovascular Health

Vegan diets have been shown to reverse atherosclerosis (clogged arteries) and reduce major risk factors like high cholesterol, blood pressure, and excess weight. This may protect against heart disease and sudden cardiac events which are a risk, especially for older endurance athletes.

Increased Endurance

Vegan diets consistently reduce body fat leading to a leaner body composition which is linked with better cardiovascular fitness and higher VO2 max relative to body weight. This can directly improve endurance capacity and performance.

Effective Glycogen Storage

Plants are high in carbohydrates which provide effective muscle glycogen storage. Glycogen is the key energy source for prolonged moderate/high-intensity exercise. Many endurance athletes are deficient in carbohydrates, but vegan diets based around whole grains, legumes, and starchy plants can provide adequate intakes.

Enhanced Blood Flow

Vegan diets reduce blood viscosity and improve arterial flexibility and function. This enhances vascular flow and muscle tissue oxygenation. More efficient oxygen delivery benefits aerobic performance and delays fatigue. Basically, more efficient oxygen delivery through enhanced blood flow benefits performance by increasing the energy available to muscles.

Reduced Inflammation

Plant foods are rich in antioxidants and have anti-inflammatory effects. This may help with post-exercise soreness, muscle damage recovery, and preventing over-training.

Increased Mitochondria

Vegan diets appear to increase mitochondrial activity which influences metabolism and energy expenditure. More mitochondrial activity can aid endurance capacity.

Adequate Nutrition

Well-planned vegan diets can easily meet protein needs for endurance training and provide other nutrients like iron if calorie needs are met. Vitamin B12 needs supplementing. Overall, nutrient density improves on vegan diets rich in whole plant foods.

In summary, via metabolic, cardiovascular and morphological adaptations, vegan diets may benefit endurance athletes by improving the efficiency of oxygen utilization, enhancing performance capacity, and quickening post-exercise recovery.

Source: Barnard ND, Goldman DM, Loomis JF, Kahleova H, Levin SM, Neabore S, Batts TC. Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports. Nutrients. 2019 Jan 10;11(1):130. doi: 10.3390/nu11010130. PMID: 30634559; PMCID: PMC6356661.