Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery and Performance
By D. Enette Larson-Meyer, PhD, RDN and Matt Ruscigno, MPH, RDN
Recent polls have estimated that approximately 3.3 percent of American adults are vegetarian or vegan, whereas approximately 5 percent of high school students are vegetarian, which includes approximately 1 percent who are vegan. Pg. 2
The numbers in the United States, however, are low compared to worldwide estimates. A household survey of budgets, expenditure and liveing standards conducted in 29 countries suggested that about 22 percent of the world population is vegetarian. Pg. 2
The authors “define plant-based diet as an eating pattern and philosophy that is heavily or exclusively based on plant foods, such as cereals, grains, fruits, vegetables, legumes, nuts and seeds, but it may included limited amounts of animal foods. We heavily emphasize that plant-based nutrition also means more whole foods. Pg. 3
We (the authors) understand that placing greater emphasis onreductions in animal consumption by the public is likely to have a greater impace on humans and environmental health and animal welfare that complete omission of all animal foods by only a few. Pg. 3
Environmental concern in particular is beocming widespread as more and more people recognize that raising meat requires more land and natural resources than planting crops and contributes more to the production of greenhouse gasses, includein methane and carbon dioxide.Pg. 4
One study of Israeli athletes found that 60 percent of the female athletes reported an improvement in their general well-being after changing to a vegetarian diet. This included experiencing fewer headaches. Pg. 6
Research ahs shown that time and time again that vegetarians living in affluent countries enjoy remarkable good health, explemplified by less obesity, high blood pressure, hyperlipidemia, heart disease, diabetes, dementia and many cancers. Some, but not all, studies suggest even greater health benefits of vegan diets. Pg. 7
Numerous studies have found that meat intake – particularly red and processed meat – is associated with increased risk for a variety of chronic diseases, including heart disease, diabetes, and certain cancers. Pg. 7
In addition, research indicates that consumption of plant foods can dampen the negative effects of animal products Pg. 7
The most recent evidence against red meat has revealed a link between heart disease risk through gut bacteria. In clinical trials, participants had 3 times higher levels of a molecule called TMAO when given red meat as the major protein source for one month compared to when provided either poultry or plant-based protein diets for the same amount of time. Pg. 9
Chart of page 8: Collectively, the findings indicate that both increased plant foods and decreased animal flesh offer positive health advantages.
In recent years, however, the advantage in endurance performance noted i nthe early vegetarians has bee less evident. Better-controlled comparisons have found that male and female athletes following vegetarian diest have aerobic, anaerobic, and strength capabilities that are similar to their equally trained meat-eating counterparts. Pg. 12
Box 1.3 (pg. 16)
Steps for an Easy Transistion to a Vegetarian Diet
- Take stock of your current diet.
- Add more vegetarian meals by revising favorite recipes that are meat based.
- Expand your options by finding new recipes in cookbooks and online and trying different products from the store.
- Make a list of vegetarian meals tha you can eat away from home.
- Eliminate meat at breakfast.
- Take stock of your menu once again.
The Whole-Food Plant-Based Diet focuses on eating whole plant foods while avoiding oils, refined grains, sugars and drinking calories in the forms of smoothies and juices. This eating pattern is associated with a strong reduction in chronic diseases, especially heart disease and type 2 diabetes, and has been extremely successful for weight loss. Pg. 21
The truth of the matter is that while fat is important for athletes – to aid in the absorption of fat-soluble nutrients, synthesize hormone regulators, serve as a dense source of fuel and enhance the flavor of our foods – consuming too much of it is not good either. Pg. 51
Fat is a necessary component of the diet. It provides essential fatty acids and associated nutrients such as vitamin E, A and D and aids in the absorption and transport of not only these nutrients but also other fat-soluble phytochemicals found in plant foods. Pg. 51
Fat serves as a constant fuel source during exercise and could theoretically supply most of the fuel needed during light to moderate exercise. Carbohydrate fuel is simply needed for more intense efforts. This is because fat cannot be metabolized (or broken down) rapidly enough to support the rapid energy demands of more intense exercise. Pg. 51
A final pressing questions whether overzealous fat restriction can influence exercise capacity or performance. Numerous studies in athletes have found suggestions that low-fat diets, typically defined as providing less that 15 percent fat, are not appropriate either. Pg. 57
Saturated fats are found mostly in animal products and tropical oils and should be limited in your diet because theyare linked to increased risk of cardiovascular disease, stroke, and other types of vascular disease. Pg. 61
Trans fats, on the other hand, are obtained mostly from processed foods in which partially hydrogenated oils are used in their preparation. These fats have been recognized to cause a double whammy by both increasing LDL cholesterol and also decreasing high-density liproprotein (HDL) or “good cholesterol.” Pg. 61
Diets that are rich sources of monounsaturated and omega-3 fats are advocated for the prevention of heart and other vascular diseases. Pg. 65
The more recent guidelines emphasize consumption of a dietary pattern that emphasizes intake of vegetables, fruits, and whole grains, and contains low-fat dairy, legumes, fish, poultry, nontropical vegetable oils and nuts. Pg. 65
When used appropriately, supplements can play a role in maintaining good health, supporting effective training, and optimizing performance in competition. This likely goes for fitness buffs and recreational athletes who strive to push their limits. Pg. 164
Some supplements have the potential to enhance the health and performance of athletes under certain conditions, especially when used over the short term. But regular use of these supplements should be considered only after an athlete 1) ensures that he or she is adequately training and following a good sport diet and 2) evaluates each supplement for its potential risks and benefits. Pg. 169
Several studies have also found that vegetarians respond better to oral creatine supplementation that non-vegetarians do. In these studies, vegetarians were found to experience greater increases in skeletal muscle creatine phosphate, lean tissue mass, and work performance during weight training than non-vegetarians did. Pg. 175