The Vegan Diet Among Endurance Runners: Marathon Runners and Ultra-Athletes

As athletes such as endurance runners, are adopting a more plant-based eating, research shows that following a well-planned vegan diet can support health and athletic performance. A search article called ”Dietary Intake of Vegan and Non-Vegan Endurance Runners-Results from the NURMI Study (Step 2)” reviewed studies comparing the diets of vegan, vegetarian, and omnivorous endurance runners.

The study found several benefits of vegan diets for runners:

1. Higher intake of beans, seeds, fruits and vegetables. Vegan runners ate more of these high-fiber, nutrient-dense foods than vegetarians or omnivores. Eating diverse plants helps meet nutritional needs.

2. Lower refined grain intake. Vegan runners ate fewer refined grain products like white bread and pasta. Whole grains are healthier choices. 

3. Less dietary fat. Vegans consumed fewer oils and fats overall than the other groups. Moderating fat is often recommended for endurance athletes.

4. Protein substitutions. Vegan runners relied more on plant proteins like legumes, as well as meat substitutes made from soy or wheat gluten. Though animal proteins are of higher quality, with planning, vegan diets can meet protein needs.

5. Fewer processed foods. The data suggested vegan runners made healthier overall food choices compared to omnivores. Following an ethical vegan diet may reflect greater health consciousness in general.

Cautions About the Research 

While suggesting some advantages we must be fair to mention that, the authors note limitations to the study. There were uneven numbers of males and females across diet groups which may skew results. Younger runners were also more likely to be vegan, potentially linking age and diet choices. Finally, the data relies on self-reported food questionnaires which can be inaccurate.

Still, this research adds to our knowledge about how endurance athletes eat according to their dietary patterns. As interest grows, further study of vegan runners will provide more definitive conclusions. For now, it appears carefully planned vegan diets may offer health and performance benefits for endurance athletes.

Wirnitzer K, Wagner KH, Motevalli M, Tanous D, Wirnitzer G, Leitzmann C, Rosemann T, Knechtle B. Dietary Intake of Vegan and Non-Vegan Endurance Runners-Results from the NURMI Study (Step 2). Nutrients. 2022 Jul 30;14(15):3151. doi: 10.3390/nu14153151. PMID: 35956327; PMCID: PMC9370654.