Vegan Diets: Hindering Or Helping Endurance And Strength?

A study published in the European Journal of Clinical Nutrition examined the effects of a vegan diet on endurance and muscle strength in 56 physically active women. The participants, who had been following either a vegan or omnivorous diet for at least two years, were comparable in terms of physical activity levels, body mass index, body fat percentage, and lean body mass. However, the vegans had a significantly higher estimated VO2 max and submaximal endurance time to exhaustion compared with omnivores. The results suggest that a vegan diet does not seem to be detrimental to endurance and muscle strength in healthy young lean women. In fact, the study showed that submaximal endurance might be better in vegans compared with omnivores. Therefore, these findings contradict the popular belief of the general population.

A vegan diet may be associated with a lower exercise performance due to the lack of certain nutrients

The study examined 56 physically active women, aged 25.6 ± 4.1 years, with a body mass index of 22 ± 1.9 kg/m2. The participants were classified as vegan (n = 28) or omnivore (n = 28) based on their eating habits, with all volunteers following their respective diets for at least 2 years. The study measured anthropometric measurements, body composition, estimated maximal oxygen consumption (VO2 max), a submaximal endurance test (70% of VO2 max), muscle strength (leg and chest press), and dietary factors.

The study found that both groups were comparable for physical activity levels, body mass index, percent body fat, lean body mass, and muscle strength. However, vegans had a significantly higher estimated VO2 max (44.5 ± 5.2 vs. 41.6 ± 4.6 ml/kg/min) and submaximal endurance time to exhaustion (12.2 ± 5.7 vs. 8.8 ± 3.0 min) compared with omnivores.

The results suggest that a vegan diet does not seem to be detrimental to endurance and muscle strength in healthy young lean women. In fact, the study showed that submaximal endurance might be better in vegans compared with omnivores. Therefore, these findings contradict the popular belief of the general population.

Vegans had a significantly higher estimated VO2 max and submaximal endurance time to exhaustion compared with omnivores

A study published in the European Journal of Clinical Nutrition compared endurance and muscle strength between vegans and omnivores. The study found that a vegan diet does not appear to be detrimental to endurance and muscle strength in healthy young lean physically active women. In fact, the study showed that submaximal endurance might be better in vegans compared with omnivores.

The study examined 56 active women on either a vegan or omnivorous diet for two years and tracked body composition, oxygen consumption, and performance on endurance tests. Results showed no differences in muscle strength or physical activity levels. Those who followed a vegan diet performed better on submaximal endurance tests and had better aerobic capacity than those who ate omnivorous diets that included meat at least three times a week. The authors suggest increased carbohydrate intake on plant-based diets may account for the improved performance due to more efficient glycogen storage in the muscles. Other possible mechanisms include less inflammation and improved oxidative stress associated with vegan diets.

Vegans had a tendency for lower upper body muscle strength values

The study by Boutros et al. (2020) found that vegans had a tendency for lower upper body muscle strength values. However, the difference was not statistically significant (p=0.06). The study compared endurance and muscle strength between 56 physically active women, aged 25.6 ± 4.1 years, who were either vegans or omnivores. The vegans had been following a vegan diet for an average of 4.0 ± 2.6 years, while the omnivores had been omnivores their entire lives. The study found no significant differences in physical activity levels, body mass index, percent body fat, and lean body mass between the two groups. However, vegans had a significantly higher estimated VO2 max (44.5 ± 5.2 vs. 41.6 ± 4.6 ml/kg/min; p=0.03) and submaximal endurance time to exhaustion (12.2 ± 5.7 vs. 8.8 ± 3.0 min; p=0.007) compared to omnivores. The authors suggest that the higher endurance performance in vegans may be due to a higher amount of carbohydrate intake, which could lead to better muscle glycogen storage. Other potential mechanisms include favourable oxidative stress and inflammation profiles.

No differences were observed for physical activity and in lower body muscle strength between both groups

In a study comparing the physical activity and muscle strength of vegans and omnivores, no differences were observed between the two groups. The study, published in the *European Journal of Clinical Nutrition*, included 56 physically active women, aged 25.6 ± 4.1 years, with a body mass index of 22 ± 1.9 kg/m^2. The participants were classified as vegan (n=28) or omnivore (n=28) based on their eating habits, with all volunteers following their respective diets for at least 2 years. The study assessed physical activity levels, body mass index, percent body fat, lean body mass, and muscle strength. The results showed no differences in physical activity levels and lower body muscle strength between the vegan and omnivore groups.

Carbohydrate, dietary fibre, vitamin C, iron, and magnesium intake were significantly higher in vegans compared with omnivores

Carbohydrate, dietary fibre, vitamin C, iron, and magnesium intake were all found to be significantly higher in vegans compared with omnivores. Carbohydrates are the predominant energy source when exercising with intensities of more than 60% of the VO2 max, and endurance exercise carried out with lower intensities relies more on fat oxidation. This suggests that the higher intake of carbohydrates in vegans could be linked to better endurance performance.

In addition, vitamin C, iron, and magnesium are all essential for maintaining a healthy body. Vitamin C is a powerful antioxidant that helps protect cells from damage caused by free radicals. Iron is an essential component of haemoglobin, a protein in red blood cells that carries oxygen from the lungs to transport it throughout the body. Magnesium is involved in over 300 biochemical reactions in the body, including muscle and nerve function, blood glucose control, and blood pressure regulation.

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