Authors: Antonio Santo, Julio Calleja-González, Francesco Cuzzolin, Igor Jukic, Baris Kocaoglu, Mar Rovira, Jaime Sampaio
Introduction
The escalating popularity of plant-based diets among athletes requires a comprehensive understanding how to meet all the nutritional requirements and avoid any deficiencies leading to health problems. Whether motivated by health, ethics, environmental concerns, or personal choice, athletes are progressively embracing diets that minimize or exclude animal products. (1) However, this dietary transition mandates meticulous consideration to mitigate the risk of nutrient deficiencies and ensure optimal performance, recovery, and overall health.
Defining Plant-Based Diets
Plant-based diets encompass a spectrum of dietary patterns, ranging from lacto-ovo vegetarianism, which excludes animal flesh but may include dairy and eggs, to veganism, which prohibits all animal-derived products. (2) While well-structured plant-based diets can offer adequate nutrition, athletes must acquaint themselves with suitable alternatives to avert deficiencies in essential nutrients.
A well-constructed and planned vegetarian and vegan diet can be a healthful choice, however, athletes and regular exercisers need to be well equipped with knowledge and choose suitable alternatives to prevent any nutrient deficiencies and to ensure that they recover well from exercise. Poorly constructed vegan diets, however, might predispose individuals to macronutrient (protein, n-3) and micronutrient (vitamin B12 and vitamin D; iron, zinc, calcium, iodine) deficiency (3,4,5,6).
Nutritional Considerations
PROTEIN: Protein is a pivotal constituent of an athlete’s diet, facilitating muscle repair and growth. While the International Society of Sports Nutrition (ISSN) recommends 1.4–2.0 g ∙ kg ∙ day−1 of protein for athletes, plant-based athletes must ensure sufficient intake from diverse sources to acquire all essential amino acids, particularly leucine, for optimal recovery and adaptation. (8,9,10).
With athlete’s having greater energy and nutritional demands, they can be at greater risk of developing nutritional deficiencies so proper dietary planning and considerations should be made to ensure optimal training, performance, recovery and health.
Two important considerations when it comes to thriving on a plant-based diet are:
- To consume an adequate amount of protein that comes from a variety of food sources and contain a variety of amino acids.
- To consume adequate amounts of vitamins, minerals and omega-3 fats, from a variety of food sourcesOmega-3 Fatty Acids: Plant-based sources of omega-3 fatty acids, such as flaxseeds, chia seeds, walnuts, and hemp seeds, may be less readily accessible in the diet. Athletes should prioritize incorporating these sources to support cardiovascular health, mitigate inflammation, and optimize performance.
IRON: Heme sources of iron found in animal products are more easily absorbed by the body compared to non-heme sources from plants. Plant-based athletes should focus on consuming iron-rich foods like lentils, tofu, spinach, and fortified cereals, along with vitamin C-rich foods to enhance iron absorption.
VITAMIN B12: Vitamin B12, primarily found in animal products, is essential for nerve function and red blood cell production. Plant-based athletes should consider fortified foods or supplements to fulfil their B12 requirements and prevent deficiency-related symptoms such as fatigue and weakness.
CALCIUM: Dairy products serve as a major source of calcium in traditional diets, but plant-based alternatives like fortified plant milks, tofu, kale, and almonds can provide adequate calcium intake for bone health and muscle function.
Table 1 provides a comprehensive list of plant sources of common foods that contain nutrients needing special consideration in plant-based diets.
Muscle Recovery and Inflammation
Plant-based diets exhibit anti-inflammatory properties, which may expedite muscle recovery and diminish the risk of injury for athletes. A study published in the European Journal of Applied Physiology (11) illustrated that athletes adhering to a plant-based diet experienced lower levels of inflammation markers compared to those consuming animal-based diets. This implies that plant-based eating patterns may foster swifter recovery and enhanced recuperation between training sessions and competitions.
Individual Considerations
Certain populations, including children, adolescents, the elderly, athletes with high energy needs, individuals with gastrointestinal conditions, and those with diabetes, may be more susceptible to nutritional deficiencies when adhering to a plant-based diet. Tailored dietary planning and vigilant monitoring are indispensable to address their unique nutrient requirements and ensure optimal health.
Supplements Likely Required
Vegetarian and vegan athletes may benefit from supplementation with creatine and beta-alanine to bolster muscle function and performance, as these nutrients are less abundant in plant-based diets. However, supplementation should be undertaken under the guidance of a healthcare professional or accredited sports dietitian to ensure safety and efficacy.
Environmental Sustainability
Beyond performance benefits, plant-based diets are aligned with sustainability goals, which are increasingly pertinent in contemporary society. The production of plant-based foods generally requires fewer resources, generates fewer greenhouse gas emissions, and boasts a lower environmental footprint compared to animal agriculture. Several professional athletes have embraced plant-based diets not only for personal health reasons but also as a testament to environmental conservation.
Real-World Examples
Numerous professional athletes across various sports have embraced plant-based diets and have attained remarkable success. Notable examples include:
Novak Djokovic – The tennis champion attributes his plant-based diet to enhanced endurance, strength, and recovery on the court.
Lewis Hamilton – The Formula 1 driver advocates for plant-based eating, citing its positive impact on his performance and the environment.
Chris Paul – 12- time NBA All-Star and two-time Olympic Gold medallist. The 38yrs old noticed a major change in his level energy.
Kyrie Irving – The NBA’s Dallas Mavericks, adopted a plant-based diet in 2017. He told ESPN, my energy is up, my body feels amazing.
Conclusion
In conclusion, meticulously planned plant-based diets can effectively meet the nutritional demands of athletes while aligning with personal and ethical convictions. However, diligent attention to nutrient intake, supplementation when warranted, and ongoing support from healthcare professionals or accredited sports dietitians are imperative to optimize performance, recovery, and overall well-being on a plant-based regimen. As our understanding of nutrition continues to evolve, plant-based diets emerge as a viable option for professional athletes seeking to excel in their endeavours while promoting a sustainable future.
References
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