How Athletes Can Thrive on a Plant-Based Diet

Would it surprise you that some top athletes eat plant-based food? Seven-time F1 World Champion Lewis Hamilton, tennis star Novak Djokovic, and Olympic sprinter Carl Lewis are just a few famous vegan athletes. Others, including NFL legend Tom Brady, swear by a vegetarian or mostly plant-based diet.

From ultramarathoners to bodybuilders to star quarterbacks, these athletes have found that vegetarian or vegan diets can fuel the endurance and strength they need to compete at the highest levels. Let’s explore what these elite performers know that can benefit every athlete.

Basic benefits

Athletes who eat a plant-based diet are motivated by many of the same reasons as other vegans and vegetarians. That is to say, they may be attracted by the health benefits, want to reduce their environmental impact, or they may have ethical concerns about the treatment of animals bred for humans to eat.

In terms of promoting health, studies demonstrate plant-based diets can reduce the risk of cardiovascular disease, high blood pressure, diabetes, and cancer; reduce inflammation; promote a healthier bodyweight; and improve digestion. These are all healthful benefits for anyone—athlete or not—but they can also translate to better athletic performance. A healthy body is better able to perform over the long-term and repair the damage from years of grueling workouts, for example. In addition, plant-based foods such as whole grains, fruits, legumes, and vegetables are good sources of the carbohydrates that athletes need to sustain energy. Studies have suggested that plant-centered eating can enhance recovery after workouts, too.

Knowledge is power

Before adopting a plant-based diet, it’s crucial that athletes know how to build a balanced meal plan that offers proper nutrition. This includes learning about the nutrients different foods contain, optimum caloric intake, and portion control.

The fundamental components of a healthy diet are protein, carbohydrates, and fats. Proteins are life’s building blocks; every cell in the body contains proteins. In effect, you must consume protein for your body to repair and build your cells.

Carbohydrates fuel the body, which processes starches, sugars, and fiber to make energy. Fats also provide a highly concentrated source of energy, and they also help build and repair cell membranes and absorb fat-soluble vitamins such as A, D, E, and K.

Getting these nutrients is entirely possible without consuming meat, fish, eggs, and dairy. Athletes can reach their protein requirements by eating legumes like chickpeas, lentils, and other beans; whole grains such as brown rice and quinoa; soy products; and nuts and seeds. Plant-based sources of healthy fats include avocados, nuts, seeds, and olive, coconut, and canola oil. Omega-3s, a type of fatty acid that the body cannot manufacture, are found in chia seeds, flaxseeds, and walnuts.

As for carbohydrates, all grains, vegetables, and fruits contain this essential macronutrient, with whole grains like oats and brown rice, starchy vegetables like sweet potatoes and peas, and chickpeas and other legumes containing particularly high amounts.

A word about supplements

For optimal performance, some physicians recommend that vegan and vegetarian athletes consider adding supplements to their diet. Fruits, veggies, and whole grains are excellent sources of most nutrients, but certain essential vitamins and minerals do not occur naturally in plants, or only in insignificant amounts. For that reason, vegans and vegetarians may turn to these supplements:

·      Vitamin B12

·      Vitamin D

·      DHA and EPA fatty acids

Some athletes and their physicians also decide to supplement iodine, though there are plant-based sources of iodine like seaweed and nori, and table salt is often iodized. Similarly, though there are vegan and vegetarian sources of calcium and selenium, some choose to supplement these minerals as well. Athletes—or anyone else—should always speak to their doctor before deciding to take supplements, especially because some can interact with medications. It’s also possible to overdose on supplements.

Caloric intake, portion control, and timing

Understanding caloric needs is particularly important for athletes focused on losing weight or building muscle. Weight reduction, of course, requires limiting calories, while choosing calorie-dense foods is key for increasing muscle volume.

Portion control refers to eating only as much food as the body requires for nutrition—no more and no less. What constitutes “enough” and not “too little” or “too much” can differ for every person, but basically, the key is to eat until you’re satisfied, but not overly full.

When exercising, you want to have something in your stomach before you begin your routine. Eat a larger meal about three to four hours beforehand and have a snack within one or more hours of your workout. This will give you sufficient energy to exercise without making you feel sluggish. A plant-based, carbohydrate-rich choice might be fresh fruit, yogurt, or whole-grain crackers with peanut butter.

Similarly, the right post-workout food selections can aid muscle recovery and replace critical energy stores. If your next meal isn’t for two or more hours, reach for a snack from the same food groups as before your exercise. Remember, everyone is unique, so check how your pre- and post-exercise eating habits work for you and adjust as necessary.

Menu planning and meal prep

The best approach, particularly if you’re just getting used to plant-based eating, is to plan your meals and snacks in advance. Put together a weekly menu with a variety of well-balanced vegan or vegetarian dishes. Experiment with a few new recipes but don’t feel that you have to go all-out, all at once.

Keep in mind that just because some foods are vegetarian or vegan, this does not necessarily mean they are healthy. Many highly processed foods tout their vegan or vegetarian ingredient lists, but are also packed with salt, sugars, and preservatives. Opt for whole foods as much as possible. Spend some time every week prepping some snacks and meals—for example, portion out some carrots and hummus so you have a quick pick-me-up at the ready, or cook a big pot of vegetarian chili on Sunday, then divide it into smaller containers and refrigerate for several weekday dinners.

A last word

Athletes need good, healthy food that provides the energy necessary to reach peak physical performance and achieve their fitness goals. There’s no question that, with knowledge and planning, they can meet these needs eating a vegan, vegetarian, or other plant-centered diet.