Nutritional considerations for plant-based athletes*

* “Plant-based” refers here to vegetarians and vegans.

Due to high physical stress, minerals lost through sweating and hemolysis (foot-strike), potential immunosuppression because of high training volume or competition, athletes have increased needs for some macro and micronutrients, compared to the general population. Overall, studies and reviews support the position of the American Dietetics Association (ADA) and the Academy of Nutrition and Dietetics (AND), that a Plant-based diet (PBD) is healthy for athletes, if well-planned and balanced. There are benefits for the general population of a plant-based diet in reducing the risk of developing metabolic syndrome. A nutrient-rich diet rich in whole plant foods will provide plenty of vitamins, minerals, fibre, and natural antioxidants to athletes, potentially helping with recovery and immunity. 

However, total calorie and protein intake have been identified as often insufficient in the vegan athletic population. A high fiber diet can limit total energy (calorie) intake. It is necessary to look at “complete protein” intake (9 essential amino acids), in foods such as soybean products, or even supplement with protein powder (make sure there is at least 2g of Leucine, choose the protein powders with a complete amino-acid profile and quantities on their nutrition labels). It is then critical to diversify the protein sources in plants (legumes and grains, nuts and seeds), to ensure these 9 essential amino acids are ingested throughout the day in sufficient amounts. 

Summary of nutritional considerations for plant-based athletes, according to recent studies. BCAAs: Branched chain amino-acids, CHO: carbohydrates, ω-3: Omega-3.

Some essential macronutrients, such as DHA and EPA omega-3s, are also lacking in a vegetarian diet but can be easily obtained from supplementation from algae. Vit. B12, which is critical in red blood cell formation and nerve function, is not present in plant foods, so it is a must to supplement on a strict vegan diet. Regarding vitamin D, it can be obtained from sun exposure. However, as we age, the body becomes less efficient at producing it. And peri-and post-menopausal female athletes in general (and vegan in particular) could benefit from D3/K2 supplementation for bone health. Mineral absorption of iron, calcium, and zinc is also challenging due to specific nutrients present in plant foods, such as phytates and oxalates, on a strictly vegan diet. However, the same plant foods will provide some vitamins and natural antioxidants, and are a great source of dietary fiber,  which are all beneficial for health. 

Do you have any concerns as a vegan athlete (recreational or competitive)? What is your take?

Nutrition and Athletic Performance. 2016. Medicine & Science in Sports & Exercise. https://journals.lww.com/acsm-msse/fulltext/2016/03000/nutrition_and_athletic_performance.25.aspx?WT.mc_id=HPxADx20100319xMP

Larson-Meyer, D.E. 2018. Vegetarian and vegan diets for athletic training and performance. Sports Science Exchange.

https://www.gssiweb.org/sports-science-exchange/article/vegetarian-and-vegan-diets-for-athletic-training-and-performance.

Nebl, J., Schuchardt, J.P., Strohle, A., Wasserfurth, P., Haufe, S., Elgendorf, J., Tegtbur, U. and Hahn, A. 2019. Micronutrient Status of Recreational Runners with Vegetarian or Non-Vegetarian Dietary Patterns. Nutrients. doi.org/10.3390/nu11051146.

Rogerson, D. 2017. Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition. doi.org/10.1186/s12970-017-0192-9