Plant-Based Diets and Athletic Performance
by Niamh Lonergan | 25th Nov 2020
There is no doubt that there has been a huge rise in the popularity of plant-based diets. Many elite athletes such as Serena Williams and Lewis Hamilton, as well as several popular Netflix documentaries, have promoted the benefits of a plant-based diet for improved performance, recovery and overall improved health. But what is the actual link between Plant-Based Diets and Athletic Performance…
In 2018, Bord Bia estimated that 8% of the Irish population were vegetarian and another 2% vegan
and this percentage has likely risen even further in the last 2 years.
What are the Benefits of Plant Based Diets and Athletic Performance?
- The well-known health benefits of a plant-based diet include lower BMI, lower cholesterol levels and in turn a lower risk of heart disease, type 2 diabetes, certain cancers and increased longevity.
- Plant-based diets tend to be lower in saturated fats, ultra-processed foods and low in sugar.
- A typical plant-based diet is naturally higher in plant nutrients such as fibre, polyphenols and antioxidants which feed the beneficial microbiota in the gut. An increase in these plant nutrients can boost immunity and result in less oxidative stress and lower inflammation, all of which are key factors for performance and recovery.
What are the Disadvantages of Plant-Based Diets and Athletic Performance?
Plant-Based Diets and Athletic Performance
If an athlete is to adopt a plant-based diet, it must be well planned to ensure it doesn’t hinder performance as there are some important nutrients that are typically lower in plant-based diets- Calcium, Iron, B12 and Protein.
As discussed in our blog last week, vegan or vegetarian doesn’t necessarily equal healthy – it’s really important that we educate ourselves using good quality sources of information and ensure that you are getting all the nutrients that you need.
What Nutrients are Trickier to Obtain from a Plant-Based Diet?
Workout Nutrition for those on a Plant-Based Diet
Pre Workout
Leave roughly 3 or 4 hours between meal and exercise. Athletes meals should be higher in carbs,
some protein and some fat to provide sustained energy.
Breakfast: Oatmeal with Raspberry and Pistachio Nuts
Lunch: Nutty Cauliflower Rice with Asian Greens
Dinner: Vegetarian Noodles
Post Workout
After exercise, remember 3 R’s: Rehydrate, Refuel and Rebuild. For omnivores, a commonly recommended post workout meal would be anything based on milk. For vegans, soya milk would be a good alternative to dairy milk.
Some other good post workout meals include:
Recovery Snack: Raw Energy Nut Bar
Protein: Chickpea and 4 Bean Salad or Nutty Cauliflower Rice Mini