Study Finds Vegan Diets Boost Endurance Running Performance and Health

As running races ranging from 5K to ultra-marathons continue to grow in popularity, so does the adoption of plant-based diets by endurance runners. A study called “Who Is Running in the D-A-CH Countries? An Epidemiological Approach of 2455 Omnivorous, Vegetarian, and Vegan Recreational Runners-Results from the NURMI Study (Step 1)” showed that vegetarian and especially vegan diets are becoming more common among marathoners and ultra-marathoners. Several benefits support why a well-planned vegan diet can be advantageous for endurance performance.

Compared to omnivorous diets, vegan diets tend to be higher in antioxidants, carbohydrates, and many protective micronutrients like vitamin C, folic acid, magnesium, and potassium. These nourish the body and provide sustainable energy for running long distances. On the other hand, nutrient deficiencies are a concern for runners with high training demands. However, studies reveal vegan athletes adequately meet their increased requirements through proper meal planning and supplements.

An interesting finding is that the prevalence of plant-based eaters seems to increase with race distance. Analyses of running events in German-speaking countries, including Germany, Austria, and Switzerland, show a significant association between vegan/vegetarian diets and ultra-marathon participation. For example, a 2021 study found over 50% of recreational runners in these countries followed diets devoid of animal foods. The percentages were even higher among ultra-marathon finishers.

Additionally, female vegan ultra-runners recorded the fastest race times compared to vegetarians and omnivores. While men showed little diet-related performance differences, the gender gap in running times decreased at farther race lengths. A likely factor is that plant foods provide sustained energy and antioxidant protection to counter muscle damage. This supports why lifelong vegan athletes like Fiona Oakes dominate in extreme endurance challenges.

Besides better-running capability, vegans and vegetarians tend to have lower BMIs and higher diet quality scores. Research also links plant-based diets with quicker post-race recovery. So the improved health markers from eliminating meat and dairy may translate into lifting running potential.

Most endurance runners, including vegan athletes, train and prepare independently for races without supervision. Their self-structured regimens focus primarily on steady runs that average about 43 km/week. While personalized routines can certainly generate individual achievements, seek guidance if aiming for next-level progress. Experts recommend strategically periodizing training variables like intensity and duration for pushing physiological capacities.

In summary, evidence continues growing in favor that well-planned vegan diets not only adequately meet the nutritional demands of endurance sports but also provide advantages towards improving running economy and race outcomes. Hence, the surge of plant-powered athletes successfully finishing marathons and ultra-marathons. For those desiring leaner bodies, anti-inflammatory effects, ethical alignment, or environmental sustainability while chasing PRs and podiums, adopting a wholesome vegan lifestyle could help quicken reaching next-level fitness and performance.

Wirnitzer K, Motevalli M, Tanous D, Wirnitzer G, Leitzmann C, Pichler R, Rosemann T, Knechtle B. Who Is Running in the D-A-CH Countries? An Epidemiological Approach of 2455 Omnivorous, Vegetarian, and Vegan Recreational Runners-Results from the NURMI Study (Step 1). Nutrients. 2022 Feb 5;14(3):677. doi: 10.3390/nu14030677. PMID: 35277039; PMCID: PMC8839653.