Plant-Based Power: Dieting For Athletic Performance

There are many reasons to adopt a plant-based diet, including health, environmental, and ethical concerns. A plant-based diet can be particularly beneficial for athletes, offering improved recovery times, reduced inflammation, and enhanced performance.

- Take small steps: Instead of going cold turkey, gradually eliminate animal products from your diet. Start by cutting out red meat, then poultry, and finally fish and other animal products.

- Plan ahead: Research plant-based alternatives, stock up on plant-based foods, and plan meals to ensure you're getting adequate nutrition.

- Focus on whole foods: Include a variety of whole plant foods such as fruits, vegetables, legumes, nuts, and seeds in your diet.

- Ensure adequate protein intake: Include protein-rich plant foods such as beans, nuts, and seeds in your meals. Consider using plant-based protein powders if needed.

- Monitor your progress: Keep a food journal to track your diet and monitor your energy levels, performance, and recovery.

- Seek support: Connect with other plant-based athletes or join online communities for guidance and inspiration.

- Be patient: It may take time for your body to adjust to the new diet. Give yourself time to adapt and make gradual changes as needed.

High-protein vegan foods

Protein is an essential part of our nutrition, making up about 17% of the body's weight. It is the main component of our muscles, skin, internal organs, eyes, hair, and nails. Our immune system requires protein to make antibodies to fight infections. Protein also plays a role in blood sugar regulation, fat metabolism, and energy function.

There is a common misconception that vegan diets lack sufficient protein. However, vegans can get protein from various plant sources, and research suggests that higher-protein diets can promote muscle strength, feelings of fullness, and weight loss. Here are some high-protein vegan foods to include in your diet:

• Seitan: Also known as wheat meat or wheat gluten, it is a popular protein source for vegetarians and vegans. It closely resembles the look and texture of meat when cooked and provides about 25 grams of protein per 3.5 ounces (100 grams).
• Tofu, Tempeh, and Edamame: These foods originate from soybeans, which are considered a whole source of protein. They provide your body with all the essential amino acids and contain 12-20 grams of protein per 3.5 ounces (100 grams).
• Lentils: Lentils are an excellent source of protein and fiber, providing over half of your recommended daily fiber intake in a single cup. They may also reduce your risk of heart disease, diabetes, excess body weight, and certain types of cancer.
• Beans: Kidney, black, pinto, and most other varieties of beans are staple foods across cultures and contain high amounts of protein. Most types of beans contain about 15 grams of protein per cooked cup. They are also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, and manganese.
• Nutritional Yeast: Nutritional yeast is a deactivated strain of yeast that provides 8 grams of complete plant protein per half-ounce serving. It is also an excellent source of zinc, magnesium, copper, manganese, and B vitamins, including vitamin B12.
• Ancient Grains: Spelt and teff are ancient grains that provide 10-11 grams of protein per cooked cup. They are excellent sources of complex carbs, fiber, iron, magnesium, phosphorus, and manganese.
• Hemp Seeds: Hemp seeds come from the Cannabis sativa plant and provide 9 grams of protein per 3-tablespoon serving. They are also a good source of magnesium, iron, calcium, zinc, and selenium.
• Green Peas: Green peas contain nearly 9 grams of protein per cooked cup, which is slightly more than a cup of dairy milk. They also provide over 25% of your daily fiber, thiamine, folate, manganese, and vitamins C and K.
• Spirulina: This blue-green algae is a nutritional powerhouse, providing 8 grams of complete protein per 2-tablespoon serving. It is also a good source of iron, magnesium, riboflavin, manganese, potassium, and essential fatty acids.
• Amaranth and Quinoa: Although often referred to as ancient grains, amaranth and quinoa are technically pseudocereals. They provide 8-9 grams of protein per cooked cup and are complete sources of protein, which is uncommon among grains and pseudocereals.
• Ezekiel Bread: Ezekiel bread is made from organic, sprouted whole grains and legumes, including wheat, millet, barley, soybeans, and lentils. Two slices of Ezekiel bread contain approximately 8 grams of protein.
• Soy Milk: Soy milk is made from soybeans and is usually fortified with vitamins and minerals. It contains 6 grams of protein per cup and is an excellent source of calcium, vitamin D, and vitamin B12.
• Oats and Oatmeal: Oats are an easy and delicious way to add protein to your diet. Half a cup of dry oats provides approximately 5 grams of protein and 4 grams of fiber. Oats also contain magnesium, zinc, phosphorus, and folate.
• Wild Rice: Wild rice is a good source of protein and fiber, providing nearly 7 grams of protein per cooked cup. It is also a good source of manganese, magnesium, copper, phosphorus, and B vitamins.
• Chia Seeds: Chia seeds are derived from the Salvia hispanica plant and contain 5 grams of protein and 10 grams of fiber per ounce. They are also a good source of iron, calcium, selenium, magnesium, omega-3 fatty acids, antioxidants, and other beneficial plant compounds.
• Nuts, Nut Butter, and Seeds: Nuts, seeds, and their derived products are great sources of protein, providing 5-7 grams of protein per ounce. They are also good sources of fiber, healthy fats, iron, calcium, magnesium, selenium, phosphorus, vitamin E, and B vitamins.
• Protein-Rich Fruits and Vegetables: While all fruits and vegetables contain protein, some have higher amounts. Vegetables with the most protein include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts, which typically contain 4-5 grams of protein per cooked cup. Fresh fruits with the most protein include guava, cherimoyas, mulberries, blackberries, nectarines, and bananas, which have about 2-4 grams of protein per cup.

By including a variety of these high-protein vegan foods in your diet, you can ensure that you are meeting your protein needs while following a plant-based diet.

The Plant-Based Diet for Athletes

The idea that eating a vegetarian, vegan, or plant-based diet and being a strong, fit athlete are mutually exclusive is a myth. Many world-class athletes (and not just endurance runners) don't eat meat.

Scott Jurek, one of the greatest ultramarathoners of all time, is vegan. So is Alex Morgan, co-captain of the US Women's Soccer team. Most of the Tennessee Titans linebackers are plant-based, and New England Patriots star quarterback Cam Newton is too.

The Plant-Based Athlete Diet

A plant-based diet plan for endurance athletes isn't all that different from a normal (healthy) diet, with the exception of meat and animal products. If you eat lots of nutritious, whole foods, there aren't many adjustments you need to make to go vegetarian, and from there, to go plant-based.

You can take it as far as you want, and some vegetarian and vegan athletes tend toward raw and gluten-free diets, citing even greater energy gains.

But, of course, you don't have to take it that far to see the benefits. There are differing degrees of health in plant-based diets, and some include a lot of delicious cooked foods that people following more traditional diets would eat.

The Plant-Based Diet for Muscle Gain and Strength

When your goal is to gain weight, build muscle, become a bodybuilder, or simply get swol, there are a few things to consider about your nutrition:

• Macronutrient ratios that fit your specific body and goals.
• Understanding your caloric needs.
• Having a proper workout plan to accompany your nutrition strategy.

That said, what many people have found to be true for themselves and others is that when it comes to long-term health, simpler is better.

The Philosophy: Healthy but Accessible

There are some fantastic books out there that espouse what is considered an "ideal" diet, from the standpoint of athletic performance. Vegan, high-raw, alkaline. Eating that way is great, but it's tough. Lots of strange ingredients, low-temperature cooking, and very little starchy goodness for pasta lovers. For meat-eaters looking to make a change (without causing their families to rebel), the chasm between this type of diet and their current one is huge.

An alternative diet is one that is plant-based (or vegetarian if that's as far as you want to take it), that's substantial enough to support endurance training, can be adapted for strength training, and that's delicious and accessible to new vegans.

It's more important to have a diet you'll stick to first. Once you're used to eating vegetarian or vegan (and training on that diet), that's when it's time to consider getting more advanced—whether by ramping up the micronutrient density, experimenting with intermittent fasting, or even trying a vegetarian or vegan paleo diet.

Where Do You Get Your Protein?

Protein is in all plant foods, just generally in lower quantities. Still, if you're eating a well-rounded plant-based diet with a healthy mix of beans, nuts, and seeds, you'll generally have no trouble getting more than enough protein from vegan foods.

At first, it may take some conscious effort to make sure you get a healthy amount of protein in every meal, but it's not that hard.

If you're aggressively trying to build muscle, or if you're just concerned about your protein levels, there's always the option for plant-based protein powders, but most people won't need them.

Sample Vegan Recipes

• The Perfect Smoothie Formula
• Veggie Burger Formula
• Rice and Beans Five Ways

In conclusion, a plant-based diet for athletes seems pretty approachable, doesn't it?

The Plant-Based Diet for Muscle Gain and Strength

The stereotype of the weak, skinny vegan has become so universal that most people would have a hard time believing any person of significant size or strength didn't eat meat or other animal products. This is because we've been conditioned to believe that you need to eat lots of animal protein to build muscle and strength.

However, this is a myth. As anyone who has ever seen a (herbivorous) silverback gorilla can easily deduce, you can get big and strong without eating meat.

Caloric Surplus

Building muscle and strength is actually pretty simple from a physiological point of view: work out consistently and eat lots of food. If you train hard but don't eat enough — or eat lots of food but don't train enough — you probably won't gain much muscle or get much stronger. This applies to everyone, whether you eat meat or not.

For novice lifters, eating "lots of food" means consuming 20-40% more calories than required for daily maintenance, and for more advanced lifters, 10-20% more.

One of the great things about plant-based food is that, by volume, it typically contains fewer calories than animal-based foods, allowing us to eat more total food and feel fuller, without necessarily gaining more body fat.

Getting Enough Protein

The next basic step is to make sure you eat enough protein, because that's what muscle is made out of, and you can't build new muscle without it.

Because foods like meat, dairy and eggs usually contain a significant amount of protein, people on an animal-based diet who want to gain muscle and strength often just eat more of the foods they're accustomed to, throwing in a protein shake or two for good measure.

For people starting on plant-based eating things are a little different, in part because "protein" isn't the first nutrient that comes to mind when they picture "vegetarian" or "vegan" food. More often than not, they just think of salad, which for most people means lettuce, tomatoes, cucumber and maybe some shredded carrots — not exactly a high-protein dish.

Of course, in most parts of the world, where meat isn't a staple food, protein comes in the form of beans, peas, lentils, tofu, peanuts, other nuts and seeds, and so on.

The plant kingdom is full of protein-rich foods, which means all that people who are looking to gain size and strength on a plant-based diet need to do is educate themselves on which foods those are and include lots of them in their daily eating schedule.

Doing the Math

Since most people looking to gain more muscle and strength aren't professional bodybuilders or powerlifters, we've chosen a range of 1.6-1.8 g/kg (0.73-0.82 g/lb) — considered more than sufficient for the majority of athletes — to provide some sample calculations.

To figure out how much protein you need to eat per day to stay in this range, take your weight in kilograms and multiply by 1.6-1.8, or take your weight in pounds and multiply by 0.73-0.82. For example, if you weigh 77kg/170lbs, that equates to a range of 123-139 grams of protein per day.

If you eat five times per day (three meals plus one afternoon snack and one evening snack), divide this range by five and you now have the average amount of protein you need each time you eat. In this example, 123-139 grams divided by five is 25-28 grams. Of course, you can always eat more protein at one meal or snack and less at another, since what matters most is your total daily intake.

In practical terms, plant-based meals/snacks that might fall into this range would include a couple of peanut butter sandwiches, a can of plant-based chilli, a tofu-broccoli stir fry, spaghetti with plant-based meatballs, or a plant-based protein shake with banana and berries.

Protein Isn't Everything

While getting enough calories and protein are key to gaining muscle and strength, carbohydrates also play a crucial role in achieving these goals, since they provide us with the fuel required to complete intense training sessions, while also supplying valuable fuel for the brain, helping us remain sharp and focused for workouts and competitions.

Research has shown that low-carbohydrate diets, including the popular high-fat, low-carb ketogenic diet, tend to undermine training goals and can slow or even block muscle and strength gains. A recent eight-week weight training trial where subjects were fed the same amount of total calories and protein showed that those eating a normal amount of carbohydrates gained 2.9 pounds of lean muscle mass, while those in the low-carb, ketogenic group gained none.

Even without going low-carb, sacrificing carbohydrates for protein can slow progress. A six-month study on rugby players — where calories and fat were matched between two groups — showed that those eating a more plant-based diet with ample carbohydrates gained five pounds of muscle while those eating an animal-based diet with more protein in place of carbohydrates gained only one.

The latest research suggests that in order to maximize gains, consuming carbohydrates in a range of 5-7g/kg — or 2.3-3.2 g/lb — is productive. To calculate how many carbohydrates you need per day to support size and strength gains, either take your weight in kilograms and multiply by 5-7, or take your weight in pounds and multiply by 2.3-3.2.

Further Advantages

Since plants are loaded with many other important nutrients — including fiber, healthy fats, vitamins, minerals, antioxidants and phytochemicals — a diet centered around them can also aid in building, maintaining, and protecting new tissues in other ways.

Some of these advantages include:

• Increased energy, providing us with the motivation and stamina we need to get in the gym and push through tough workouts.
• Increased blood flow, which not only provides muscles with more oxygen, but also transports more of the nutrients required for preventing and healing injuries.
• Reduced inflammation, which can help speed up recovery times between workouts. Lowering excess inflammation may also speed up recovery from injuries, getting you back in the gym that much sooner.
• Increased muscle efficiency, which allows us to squeeze out more reps. One study looking at the effect of consuming nitrate-rich plant showed that subjects were able to bench press 19% more total weight.

Supplements for Plant-Based Athletes

Supplements are a controversial topic, and there are strong advocates on both sides of the argument. Some people believe that supplements are unnecessary and a waste of time and money, while others believe that they are essential for optimal health and performance. The truth likely lies somewhere in the middle, and the need for supplements depends on a variety of factors, including diet, lifestyle, and individual health.

Vitamin B12

Vitamin B12 is essential for red blood cell formation, DNA, nerve formation, energy, and glucose metabolism. It is not naturally present in most plant-based foods, as it is synthesized by animals in their intestines. However, some plant-based foods, such as plant-based milk, faux meats, and nutritional yeast, are fortified with B12. The recommended daily dose of Vitamin B12 is 2.4 mcg, but supplements typically provide a much higher dose (around 100-250 mcg) because B12 is not well absorbed when taken orally. The Academy of Nutrition and Dietetics recommends that vegans take 250 mcg of Vitamin B12 supplement daily, while vegetarians should consider taking it a few times per week.

Vitamin D

Vitamin D is a fat-soluble nutrient that plays a crucial role in bone health and the absorption of calcium. It is also linked to reductions in cardiovascular disease, Type 2 Diabetes, and improved mood. The main source of Vitamin D is the sun, but many people have limited sun exposure, and everyone absorbs Vitamin D differently. Additionally, Vitamin D is present in very few foods, including eggs, fish, mushrooms, milk, and fortified plant-based milk. Most adults need 15 mcg or 600 IU of Vitamin D per day. Vegans who do not consume enough Vitamin D-rich foods or get sufficient sun exposure may need to take a supplement of 400-600 IU per day.

Omega-3 Fatty Acids (DHA and EPA)

Omega-3 fatty acids have been linked to improved heart health, brain health, and mood. There are three types of omega-3s: ALA, EPA, and DHA. ALA is essential and abundant in plant-based foods like walnuts, flax seeds, oils, soybeans, and hemp seeds. However, EPA and DHA are mainly found in fish and algae, and vegans may not get enough of these through their diet. Omega-3 supplements derived from algae oil are a good option for plant-based athletes to ensure adequate intake of these important fatty acids. The recommended daily intake of DHA and EPA is around 300-650 mg.

Iodine

Iodine is a mineral that is crucial for the proper functioning of the thyroid gland, which regulates metabolism and other vital functions. Iodine is present in some plant-based foods, especially seaweeds like kelp, hiziki, kombu, and wakame. However, these foods are not commonly consumed in large quantities in Western diets. Other sources of iodine include iodized salt and dairy products, but many health-conscious eaters have switched to natural forms of salt that do not contain iodine. A daily intake of 150 mcg of iodine is recommended for adult men and women, and this can be obtained through a supplement or by including iodine-rich foods in the diet.

Vitamin K2

Vitamin K2 is important for ensuring proper calcium management in the body, preventing the buildup of calcium in soft tissues like the brain and heart, and promoting strong bone density. While Vitamin K1 is easily obtained from green leafy vegetables and other plant-based sources, Vitamin K2 is not as commonly found in plant-based foods. It is present in certain fermented foods, like natto, but the amount can vary, and it may not be sufficient to meet daily needs. A daily dose of 10-25 mcg of Vitamin K2 is recommended to ensure bone health.

Zinc

Zinc is an important mineral that plays a role in various bodily functions, including immune function, gene regulation, and nerve communication. While zinc is available from a variety of plant-based foods, including legumes, tempeh, tofu, nuts, seeds, and grains, its absorption may be hindered by the presence of phytates in these foods. As a result, vegetarians and vegans may need to increase their zinc intake by up to 50% to compensate for the reduced absorption. The recommended daily allowance of zinc is 11 mg for men and 8 mg for women, and a supplement of 150% of the RDA may be beneficial for those who are deficient.

In addition to the supplements mentioned above, plant-based athletes may also consider taking a magnesium supplement, as magnesium is important for the absorption of iodine and is often deficient in both vegan and omnivorous diets due to soil depletion. Selenium is another mineral that may be beneficial, as it helps protect against neurodegenerative disorders, mood changes, cardiovascular disease, and reproductive problems. Brazil nuts are an excellent source of selenium, and one nut per day is usually sufficient.

How Much Should You Eat?

The amount of food you eat on a plant-based diet depends on your goals and activity level. If you're an athlete, you need to consume enough calories and nutrients to support your training and optimise your performance. Here are some guidelines on how much you should eat on a plant-based diet as an athlete:

Calorie Intake

It's important to ensure you're consuming enough calories to match your energy expenditure, especially if you're engaging in intense physical activity. Dr. Theodore Shybut from the Baylor College of Medicine suggests that competitive athletes may need two to three times the calories of an average person, which is typically around 1,800 to 2,000 calories per day. However, the specific amount of calories you need will depend on your individual energy expenditure, so it's important to monitor your calorie intake and adjust it accordingly.

Carbohydrates

Carbohydrates are the primary fuel source for high-intensity exercise and are essential for replenishing glycogen stores in the muscles and liver after exercising. The American College of Sports Medicine recommends that athletes consume 5-10 grams of carbohydrates per kilogram of body weight per day, depending on the exercise intensity and duration. Focus on consuming complex carbohydrates from whole foods like whole grains, fruits, and starchy vegetables, as they provide a longer-lasting source of energy compared to simple carbohydrates.

Protein

Protein is crucial for building and maintaining muscle tissue, especially for athletes. The recommended protein intake for athletes varies depending on their activity and goals:

• 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

It's important to note that consuming extremely high amounts of protein (over 2 grams/kilogram/day) may compromise your overall health and longevity by crowding out other beneficial foods from your diet. Plant-based sources of protein include beans, soy milk, nuts, seeds, tofu, and tempeh.

Fat

Fat is an essential part of your diet as it plays a role in nutrient absorption, energy production, and hormone production. The general recommendation for fat intake for athletes is 20-35% of daily calories. Keep your saturated fat intake below 10% of your daily calories, and consider including plant-based omega-3 fats found in nuts, which can promote recovery.

Micronutrients

In addition to the macronutrients mentioned above, it's important to ensure you're getting enough micronutrients like vitamins, minerals, and antioxidants. Plant-based diets are typically rich in these micronutrients, which can support heart health and recovery. However, pay close attention to vitamin B12, iron, zinc, calcium, and vitamin D, as they may need to be supplemented or consciously included in your diet.

Remember, the key to a successful plant-based diet is ensuring you're meeting your nutritional needs while also enjoying the food you eat. It's important to listen to your body and adjust your diet as needed to fuel your athletic performance and support your overall health.

Frequently asked questions