Plant-based diets have become a popular topic lately, especially after the documentary “The Game Changers” came out last year. People choose a plant-based diet for a number of reasons, including religious, environmental, animal-welfare or health concerns.
In this column, we’ll discuss vegetarian and vegan diets and how they can influence health and performance for athletes.
Before we discuss plant-based diets, let’s review how they are defined.
Vegans do not eat animals or animal products, such as eggs, dairy and gelatin. Vegetarian diets fall into several different sub-categories, including lacto-ovo vegetarians, who avoid meat but eat eggs and dairy; lacto vegetarians, who avoid meat and eggs but will consume dairy; and ovo vegetarians, who avoid meat and dairy but will eat eggs. Pescatarians avoid meat but may eat fish or seafood.
Are they really healthier?
There seems to be a misconception that all plant-based diets are inherently healthier than dietary patterns that include meat, which is not true.
For any diet to be health promoting, it needs to be balanced and thoughtfully planned. A vegetarian could technically eat pizza, chips and candy all day and be following a plant-based diet; however, we know that this type of diet would not be health promoting for long.
Just as diets that include meat need a variety of fruits, vegetables, whole grains and heart-healthy fats, vegan and vegetarian diets need the same balance.
If we assume balance and variety, then there is compelling research to suggest that plant-based diets have health advantages.
Balanced plant-based diets tend to be lower in saturated fat and high in fiber, which can help lower cholesterol and reduce the risk of heart disease.
Plant-based diets that are high in fruits and vegetables also might help to reduce inflammation and promote a healthy weight.
Finally, plant-based diets high in fiber might be beneficial for managing blood sugar.
Despite these benefits, it is also important to remember that diets including meat in moderation (such as the Mediterranean diet) also can be high in fruits, vegetables, whole grains and heart-healthy fats so they can have similar health benefits.
It is also important to keep in mind that diet alone cannot promise health — genetics, exercise, sleep and stress reduction also play an important role.
Effect on performance
Although overall health and athletic performance are certainly linked, let us review how they differ.
Performance in sport is largely fueled by carbohydrate, which includes any foods that break down into sugars for our muscles and brain to use for energy.
Carbohydrate sources include grains/starches, fruits, vegetables and dairy products. The main sources of carbohydrate (grains, fruits and vegetables) fit into vegetarian, vegan and omnivore diets, and thus there is not necessarily a clear performance benefit to cutting out meat (since that is not where most of our energy is coming from).
A performance benefit is more likely to come from athletes (omnivore or not) adding carbohydrates for energy. The addition of more fruits and vegetables, which contain vitamins, minerals and antioxidants that are critical for recovery and repair work, also might lead to performance gains.
Vegetarian and vegan concerns
When planning a thoughtful and balanced plant-based diet, a few nutrients are of concern to pay special attention to.
Calcium and vitamin D, which are important for bone health, primarily are found in dairy products, so any diet that does not include these items should focus on adding fortified cereals and juices or consider supplementation. Before starting a supplement, consult your doctor or a registered dietitian.
Iron, which plays an important role in red blood cells and oxygen transport throughout the body, is best absorbed from animal sources. Vegetarians and vegans should increase intake of iron-rich plant sources (spinach, legumes, nuts and seeds) and pair them with vitamin C for best absorption.
Vitamin B12, which is important for nerve-cell health, DNA creation and preventing anemia, is most commonly found in animal sources as well. Vegetarians who consume eggs might get enough, but vegans would benefit from eating certain fortified foods like cereal or from supplementation.
Finally, the essential fatty acid omega-3 is most commonly found in fish and eggs, so certain vegetarians and vegans might benefit from adding plant sources such as chia and flax seeds, nuts or taking a supplement.
Summary
Plant-based diets might offer some health benefits, including reduced risk of several chronic diseases, but they should not be assumed to provide performance gains for athletes.
There are plenty of examples of elite athletes with plant-based and meat-based diets, so if that is the only consideration when making a significant dietary change, then perhaps reconsider. The primary fuel source for most athletes is carbohydrate, which have the same food sources across dietary patterns.
That said, most of us could benefit from adding more whole grains, fruits and vegetables, so regardless of diet, that would be a good recommendation.
Whatever your dietary choices or dietary pattern, remember that balance, thoughtful planning and variety are the keys to health promotion and no single diet works for everyone.
Sarah Gilbert, MS, RD, LDN, is a registered dietitian with a master’s in nutrition from Boston University. Sarah is the nutrition coach for RPM Athlete Performance and helps athletes optimize performance and wellness, and reduce risk of injury through nutrition. For more information, visit rpmathlete.com.
