The decision to follow a vegetarian or vegan lifestyle today may be fueled by good evidence that highlights how those who follow plant-based diets have increased longevity, better immunity and dramatically less chronic disease risk. However, athletes and those with active lifestyles can find that their divorce from meat leads to diminished energy and performance, or sometimes weight gain. As more people opt for plant-based or entirely vegan diets for health and vitality, several questions arise for active individuals who want to ensure the correct nutrient intake for performance.
Anyone who quickly removes animal products without considering proper nutrient replacement strategies can set himself or herself up for nutritional disaster. Without good plant substitutes one can experience daily fatigue, lasting soreness, decreased strength and less endurance. However, with the right eating expertise, active vegetarians and vegans can effectively maintain, or even increase their performance.
What’s Missing In Plants?
Almost all of a person’s basic needs can be easily fulfilled without animal foods. However, there are a few key nutrients to note. For example, vegans must supplement Vitamin B12 and Vitamin D, as these vitamins cannot be found in large enough quantities in plants. Vegetarians may not need Vitamin B12 supplements if consuming eggs and dairy, but Vitamin D is still recommended for those who live in the less sunny upper hemispheres.
Iron, though abundant in many foods, is poorly absorbed from plants. Since iron is crucial in the transfer of oxygen to and from exercising muscles, vegans and vegetarians should make extra efforts to get proper amounts of this mineral from foods like seeds, nuts, beans and lentils. Consuming these iron rich foods with sources of Vitamin C can effectively boost the amount of absorption as well.
The Athlete’s Challenge
Active individuals have increased calorie requirements and increased nutritional needs for protein, thiamin, riboflavin, niacin, iron, magnesium, and potassium. Fresh fruits and vegetables can easily fulfill most of these needs, making them crucial to sports nutrition. Nevertheless, there are still some concerns with a vegan/vegetarian eating style in sports. Diets loaded with raw vegetables and whole plant foods can keep a stomach full for hours at a time, which may prevent high performance athletes from getting all their necessary calories and protein. While vegetarians can easily get adequate protein from dairy, eggs and fish (if not restricted), vegan body builders and marathon competitors are less prevalent.
Those who are new to plant-based diets should become familiar with non-animal sources of high protein and consume those daily. Some of the most popular protein packed sources include beans, split peas, lentils, seeds and nuts. Nutritional yeast is another commonly used high protein substitute. Unfortunately, the body digests these foods slowly, so they won’t provide the quick boost in muscle recovery when fueling after a workout. Instead, a plant-based protein powder with some low fiber carbohydrates can help speed muscle recovery and strength development (soy, pea, hemp and algae are all good choices). Purists who wish to avoid protein powders can consume fast absorbing carbs like breads, rice or potatoes after a workout for quicker recovery.
Fitness Benefits for Vegetarians/Vegans
While there are nutritional challenges for meat- or animal-free athletes, a plant-based diet can actually lead to greater performance and vigor. This tricky balance just requires a little nutritional prowess. Animal preferences aside, good nutrition still comes down to choosing the best whole, unprocessed foods. Active vegans and vegetarians who avoid packaged calories and adopt more vegetables, fruits, beans and legumes may experience increased athletic ability. The increased antioxidants in plant-based diets help counteract exercise-induced oxidative damage and delay fatigue. These individuals may also experience reductions in inflammation.
Plant-based sports nutrition is largely still in its infancy stage, as the optimal diet for an active vegan/vegetarian is constantly being debated. If you’re considering switching to a plant-based diet, be aware of warning signs associated with a lack of nutrients: frequent injuries, decreased performance, fatigue, irregular/ceased menstrual cycles in females or a rapid change in weight. When planning a plant-based diet, consider the needs of the sport of choice as well as the range of food available within your preferences. You don’t have to be an expert in nutrition to be successful, but you may need to be willing to experiment with new foods as you follow your passion for a healthier plant-based active life.
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