Plant-Based Diets: Better Fuel For Athletes?

There are many misconceptions about plant-based diets, including the idea that they are not suitable for athletes. However, a growing number of vegan athletes are proving that it is possible to be both meat-free and muscled up.

Plant-based diets are known to be beneficial for cardiovascular health and promote environmental sustainability. They are high in fibre and low in saturated fat, which leads to improvements in cardiovascular disease risk factors, including lower LDL cholesterol, blood pressure, and body mass index.

Plant-based diets can also provide athletes with all the nutrients they need, including sufficient protein. In fact, most Americans exceed daily protein recommendations.

Protein is used primarily to build and maintain body tissue, including muscles. Depending on the type of sport engaged in, an athlete's protein requirements may increase. Here are the recommendations for daily protein intake depending on activity level:

- 1.2-1.4 grams/kilogram/day for endurance athletes

- 1.6-1.8 grams/kilogram/day for strength and power athletes

- 2+ grams/kilogram/day for bodybuilders in short-term cutting phases

The increased protein requirement can usually be met by food intake alone, so protein shakes and the like are generally not necessary.

Complex carbohydrates should form the foundation of plant-based nutrition for athletes, as these nutrients are vital for the functioning of muscles as well as nerve and brain cells. Complex carbohydrates are found mainly in fruits and vegetables, as well as in whole-grain products (pasta, bread, oats, couscous, brown rice, etc.), potatoes, and pulses.

Like carbohydrates, fats are a source of energy and play an important role in athletic success. The share of fats in one's diet should constitute about 30-35% of overall calories.

Vitamins, minerals, and trace elements are also vital for sportspeople. Sportspeople on a plant-based diet should keep an eye on critical nutrients such as calcium, zinc, vitamin B12, and iron.

In conclusion, a well-planned vegan diet can help to increase and maximise athletic performance.

High-Protein Vegan Foods

Plant-based diets are becoming an increasingly popular choice for athletes. A well-planned plant-based diet can provide all the nutrients required for optimal athletic performance, including sufficient protein for muscle building and repair. This article will discuss some of the best high-protein vegan foods and provide guidance on how to ensure adequate protein intake as a vegan athlete.

Legumes

Legumes, including beans, lentils, chickpeas, and soy products like tofu and tempeh are excellent sources of plant-based protein. They are also a good source of complex carbohydrates, fibre, iron, folate, and other essential nutrients. Legumes are affordable and versatile, making them a great staple food for vegan athletes.

Nuts and Seeds

Nuts and seeds, such as almonds, walnuts, pumpkin seeds, and hemp seeds are rich in protein and healthy fats. They also contain other important nutrients like calcium, iron, zinc, and selenium. Nut butters, such as peanut butter and almond butter, are also a convenient way to add more protein to your diet.

Grains

Whole grains like quinoa, oats, buckwheat, and wild rice provide not only protein but also fibre, vitamins, and minerals. They are a great way to add variety to your diet and can be incorporated into meals in many different ways. For example, quinoa can be used in salads, while oats can be eaten as porridge or added to smoothies.

Green Vegetables

While not as high in protein as other foods on this list, green vegetables like spinach, Brussels sprouts, and green peas still contain decent amounts of protein and are rich in antioxidants, fibre, and other essential nutrients. They are also low in calories, making them a great addition to any athlete's diet.

Meat Alternatives

Meat alternatives like seitan, made from wheat gluten, are becoming increasingly popular and can be a good source of protein for vegan athletes. However, it is important to note that seitan is not gluten-free and may not be suitable for those with gluten-related disorders.

Nutritional Yeast

Nutritional yeast, affectionately known as "nooch" by vegans, is a deactivated yeast that has a cheesy, umami flavour. It is a complete protein source, providing all the essential amino acids, and is also a good source of vitamin B12, which can be lacking in plant-based diets. Nutritional yeast can be added to sauces, dressings, or sprinkled on pasta or popcorn.

Sample Meal Ideas

• Tofu stir-fry with quinoa and vegetables
• Chickpea salad sandwich
• Oatmeal with nut butter and berries
• Buddha bowl with wild rice, roasted vegetables, and tofu
• Smoothie with spinach, nut butter, and hemp seeds

A well-planned vegan diet can provide sufficient protein and other essential nutrients to support the training and performance of athletes. By including a variety of high-protein plant-based foods in your diet, you can ensure that your body has the fuel it needs to perform at its best. Remember to also pay attention to your overall calorie and macronutrient intake, as well as supplementing with vitamin B12 and other important nutrients as needed.

The Benefits of a Plant-Based Diet for Athletes

A plant-based diet is an optimal sports diet. Many athletes have reached the top of their athletic careers while following a plant-based diet. A plant-based diet provides all the nutrients your body needs for training and competition, including sufficient carbohydrates to fuel workouts, sufficient protein to build muscle, and sufficient micronutrients to support recovery.

Leaner Body Mass

Research has found that vegan diets are associated with a lower body mass compared to vegetarian or omnivorous diets. This can be largely explained by replacing energy-dense animal-based foods with lower-calorie-dense plant-based foods that generally have a higher water content, lower fat content, and higher fibre content. Plant-based foods also result in an increase in the thermic effect of food, meaning we expend more calories digesting plant-based foods than animal-based foods. A leaner body mass is frequently desired, particularly in endurance sports, as reduced body fat is associated with increased aerobic capacity, and consequently improved endurance.

Improved Recovery

Exercise (and other diet and lifestyle habits) produces free radicals, which can damage our cells when the production of these free radicals exceeds the body's ability to neutralise them. Plant-based whole foods are high in antioxidants, which neutralise these free radicals. Short-term inflammation after exercise is a normal response and helps the body to heal after a short bout of exercise. However, chronic inflammation may reduce recovery. Plant-based diets have also been consistently shown to reduce markers of inflammation in the blood.

Carbohydrates

Carbohydrates are the primary fuel used during high-intensity exercise. Carbohydrates are also essential for replenishing glycogen stores in the muscles and liver after exercising. The current recommendation from the American College of Sports Medicine is for athletes to consume 5–10 grams of carbohydrates per kilogram bodyweight per day, depending on the exercise intensity and duration. While complex carbohydrates from whole foods are optimal for health, simple, high-glycaemic-index carbohydrates can support athletic performance and glucose delivery during exercise.

Protein

Compared with carbohydrates, protein is used only minimally for fuel. Its primary function is building and maintaining body tissue, especially muscle. The recommended dietary allowance for the average, sedentary or lightly active adult is 0.8 grams per kilogram of body weight per day. For most people, this is more than enough.

For athletes, the protein guidelines are:

• 1.2-1.4 grams/kilogram/day for endurance athletes.
• 1.6-1.8 grams/kilogram/day for strength and power athletes.
• 2+ grams/kilogram/day for bodybuilders in short-term cutting phases.

Athletes looking for additional protein can get an extra boost from beans, soy milk, nuts, seeds, and soy products, including tofu, tempeh, and veggie burgers.

Multiple clinical trials have demonstrated that when matched for protein and training, plant proteins are just as effective at building muscle as animal proteins. One trial compared 19 habitual vegans and 19 habitual omnivores. Both groups consumed 1.6 grams of protein per kilogram bodyweight per day, supplemented with soy or whey protein and participated in a resistance training program for 12 weeks. Both groups increased their amounts of lean muscle mass and improved their 1-repetition max attempts, with no statistically significant differences between groups.

Fats

Fat is a necessary part of the diet, as it plays a role in the absorption of fat-soluble vitamins, is an alternative energy source, and is used in the production of hormones. The general recommendation for fat intake for athletes is 20-35% of daily calories, according to various position papers published by sports associations. It is also recommended in those position statements that saturated fat intake be kept to below 10% of daily calories. Low-fat diets providing around 10% of daily calories from fat, though beneficial for certain diseases such as type 2 diabetes, are not well studied in athletes. High-fat diets are not recommended for athletes due to their limitation of important nutrients, especially carbohydrates and fibre. Plant-based omega-3 fats found in nuts are anti-inflammatory and may promote recovery in athletes.

Sample Plant-Based Diet for Athletes

• Carbohydrates: 3-8 grams/kilogram/day (60-70% of total calories)
• Protein: 1.2-1.8 grams/kilogram/day (15-20% of total calories)
• Fats: 20-35% of total calories

Sample Menu

• Breakfast: Oatmeal with berries, nuts, and soy milk
• Lunch: Bean burrito bowl with rice, beans, salsa, and guacamole
• Dinner: Tofu stir-fry with vegetables and brown rice
• Snacks: Fruit, trail mix, energy balls, hummus with veggies

Carbohydrates: The Primary Fuel for Athletes

Carbohydrates are the primary fuel used during high-intensity exercise. Carbohydrates are also essential for replenishing glycogen stores in the muscles and liver after exercising. The current recommendation from the American College of Sports Medicine is for athletes to consume 5–10 grams of carbohydrates per kilogram bodyweight per day, depending on the exercise intensity and duration. While complex carbohydrates from whole foods are optimal for health, simple, high-glycemic-index carbohydrates can support athletic performance and glucose delivery during exercise.

Carbohydrates are the body's main source of energy, and they are especially important for athletes. Carbohydrates are broken down into glucose, which is the body's preferred source of fuel. During high-intensity exercise, the body relies on carbohydrates for energy more than any other source. Carbohydrates are also important for replenishing glycogen stores in the muscles and liver after exercising.

The amount of carbohydrates an athlete needs will depend on the intensity and duration of their exercise. For most athletes, the American College of Sports Medicine recommends consuming 5–10 grams of carbohydrates per kilogram bodyweight per day. This amount can vary depending on the specific sport and the individual athlete's needs.

While complex carbohydrates from whole foods like fruits, vegetables, and whole grains are optimal for overall health, simple, high-glycemic-index carbohydrates can also be beneficial for athletic performance. High-glycemic-index carbohydrates are quickly broken down into glucose, providing a quick source of energy during exercise.

Some examples of high-glycemic-index carbohydrates include:

• Sports drinks
• Gels
• Bananas
• Raisins
• Honey
• Potatoes
• Rice
• Pasta

Protein: Building and Maintaining Body Tissue

Protein is an essential macronutrient for athletes, as it is responsible for building and maintaining body tissue, especially muscle. The recommended dietary allowance for the average, sedentary or lightly active adult is 0.8 grams per kilogram of body weight per day. For athletes, the protein guidelines are:

• 2-1.4 grams/kilogram/day for endurance athletes.
• 6-1.8 grams/kilogram/day for strength and power athletes.

2+ grams/kilogram/day for bodybuilders in short-term cutting phases.

Athletes looking for additional protein can get an extra boost from beans, soy milk, nuts, seeds, and soy products, including tofu, tempeh, and veggie burgers.

Fats: A Necessary Part of the Athlete's Diet

Fats are a critical component of the training diet for athletes. While general nutrition guidelines have moved away from restricting total fat intake, the focus is now on the type of fat consumed. It is recommended that athletes consume 20-35% of their calories from fat, with an emphasis on mono-unsaturated and n-3 polyunsaturated fats, while reducing the intake of saturated and trans fats.

Fat is a valuable metabolic fuel for muscles during endurance exercise and performs many important functions in the body, although it does not provide quick bursts of energy needed for speed. Research has shown that metabolic adaptations do occur as a result of high-fat fuelling, although claims that high-fat, carbohydrate-restricted diets improve performance in competitive athletes have not been proven.

Why Fat is Important for Athletes

• Energy Source: Fat is the primary fuel for light to moderate-intensity exercise and helps athletes reach the finish line.
• Weight Management: A plant-based diet that is rich in whole foods and lower in calories, saturated fat, and sugar-sweetened beverages can help athletes lose excess body fat and improve metabolic function.
• Inflammation Reduction: Consuming healthy fats can help reduce inflammation and support athletic performance.
• Vitamins and Minerals: Fat-soluble vitamins (such as vitamins A, D, E, and K) are only found in animal-based and plant-based fats, so including healthy fats in the diet ensures adequate intake of these essential nutrients.
• Hormone Production: Fats are necessary for the production of hormones, which are crucial for optimal athletic performance and recovery.

Types of Fat and Recommended Intake

Not all fats are created equal, and it is important for athletes to focus on consuming the right types of fat. Here are some recommendations for fat intake:

• Omega-3 Polyunsaturated Fatty Acids: These healthy fats are found in nuts, seeds, and plant-based oils like flaxseed, chia seeds, and walnuts. They have anti-inflammatory properties and may promote recovery in athletes. It is recommended to include at least 2 tablespoons of omega-3-rich foods in the diet.
• Monounsaturated Fats: These fats are found in plant-based oils like olive oil, avocado, and nuts. They have been linked to improved blood pressure, serum lipids, and glucose metabolism.
• Saturated Fats: It is recommended to limit the intake of saturated fats, which are mainly found in animal-based foods, as they can increase the risk of heart disease.
• Trans Fats: Trans fats are mainly found in processed foods and should be avoided as they have been linked to elevated heart disease risk and inflammation.

Sample Fat Sources for Athletes

• Nuts and nut butters (almonds, walnuts, peanut butter, etc.)
• Seeds (flaxseeds, chia seeds, hemp seeds)
• Avocados
• Olives and olive oil
• Tofu and tempeh
• Full-fat dairy products (cheese, whole milk, etc.) for lacto-ovo vegetarians

Frequently asked questions