Vegetarian and Vegan Athletes Can Thrive on a Plant-Based Diet

Vegetarian and vegan diets are rising in popularity, and evidence supports these plant-based diets for providing numerous health benefits. However, if you're an athlete, you may wonder whether this way of eating will impact your performance.

Choosing a plant-based diet can be of concern because of the potential for nutrient deficiencies. But with careful planning, you can get adequate nutrition while following this type of eating plan and reap the benefits of eating whole foods.

Making the best decision for you begins with understanding the health benefits of eating vegetarian or vegan. This is followed by learning how to avoid certain dietary mistakes as an athlete should you choose to follow a plant-based diet.

Definitions to Know

The following definitions are helpful in developing a clearer understanding of plant-based diets:

Vegetarian: eats no animal flesh but may consume eggs and dairy
Lacto-Ovo-Vegetarian: eats vegetables, eggs, and dairy but not meat
Vegan: does not consume any food of animal origin
Flexitarian: regularly follows a vegan diet but occasionally consumes dairy, meat, fowl, or fish
Omnivore: eats both plant and animal foods

Health Benefits of Plant-Based Diets

The health benefits of eating primarily plants can be split into two basic categories: those that are general, or good for most everyone, and benefits that are specific to athletes.

General Health Benefits

The Academy of Nutrition and Dietetics shares that vegetarian and vegan diets "may provide health benefits for the prevention and treatment of certain diseases." Research supports this, adding that plant-based diets can reduce:

Blood pressure
Insulin resistance
Body mass index (BMI)
Low-density lipoprotein (LDL) cholesterol levels
Risk of cancer and type 2 diabetes
Risk of heart disease by 40%

Benefits for Athletes

Several high-profile vegan athletes—including Olympian Carl Lewis, Ironman triathlete Brendan Brazier, and tennis champion Venus Williams—have demonstrated superior athletic performance without consuming animal products. But what does science have to say?

Exercise Capacity and Function

A 2019 study looked at 76 recreational runners who followed either a vegan, lacto-ovo-vegetarian, or omnivorous diet. Data collected indicated that none of these were better than the others So, eating vegan supported exercise capacity as well as other eating plans.

Another study measured cardiorespiratory fitness between vegetarian and omnivore endurance athletes. It found that vegetarian female athletes had higher oxygen uptake values (VO2 max) and equivalent strength compared to omnivore counterparts. No significant differences were seen in males.

While the cardiorespiratory function of the vegetarian groups was higher, there was no difference in peak performance between the groups. Researchers concluded that a vegetarian diet can support the strength and cardiorespiratory requirements of athletes.

Athletic Performance

A 2017 case study followed the dietary intake of a female vegan cyclist during an 8-day mountain bike race. The athlete had faster times compared to non-vegan cyclists participating in the race.

This suggests that a well-planned vegan diet is compatible with ultra-endurance mountain biking. Though, it should be noted that the cyclist consumed more than the recommended amounts of both carbohydrates and protein to maintain performance.

Another study examined the effects of a vegan diet on an ultra-triathlete (Triple-Ironman). The vegan diet provided similar athletic performance as a conventional mixed diet, indicating that a vegan diet can be adopted by those participating in this type of sport.

Although an optimal diet for the vegan athlete has yet to be defined, vegetarian and vegan athletes can perform well if they choose nutrient-rich, whole plant foods.

What You Should Know About Plant-Based Diets

Even if research supports the benefits of plant-based diets, some athletes may still be concerned that they won't get enough nutrition by choosing this type of eating plan. Here's what you need to know about plant-based diets.

You Don't Have to Eat Meat to Get Enough Protein

Many people worry that athletes won't get enough protein on a plant-based diet, but the truth is there are many great sources of plant-powered protein to fuel sports performance. Choosing high-protein plant foods can supply enough protein to support an active lifestyle.

Athletes require additional protein to support physical demands and repair muscle protein breakdown caused by intense workouts. This is essential as insufficient consumption can lead to a negative nitrogen balance and poor muscle recovery.

Plant-based diets can supply enough protein for athletes. It may take a bit more of a strategic approach, but active individuals can achieve their recommended intake while following a vegan diet plan.

Plus, some athletes might focus solely on protein rather than on eating a balanced diet full of phytonutrients and antioxidants. But all of the macro and micronutrients are necessary for reaching one's full athletic potential.

Vegetarian Proteins Do Not Need to Be Combined

Consuming a variety of plant proteins daily provides different amino acids. It also ensures that all amino acids are included in the diet as a whole. That said, the once-popular recommendation to combine plant proteins to achieve a complete essential amino acid profile has changed.

Current research suggests that vegetarian or vegan athletes can get enough protein when eating a variety of plant foods over the course of the day, rather than a single meal. This creates greater flexibility in the eating plan.

Not All Sugars Are "Bad"

Sugar is the primary energy source used during exercise. It is the gas in the car, so to speak, and required to refuel working muscles. Because of this, athletes require more sugar when compared to the average person.

Post recovery drinks like chocolate milk contain sugar but they also include a variety of vitamins and minerals essential for optimal body function and athletic performance. So, while some sugars aren't the best, not all sugars need to be avoided if you're an athlete.

Endurance athletes, especially, benefit from consuming more sugar in order to support increased glucose uptake into the muscle cells. Without adequate sugar (energy) to fuel your muscles, you won't perform as well when exercising.

Not All Fruit Juice is Off Limits

Some athletes may assume that fruit juice is nothing but sugar and shouldn’t be included in a healthy diet. However, juice concentrates contain a fruit's natural juice mixed with lots of water, making them different than sugar-added juice cocktails.

Many times, it’s the type of juice that can be problematic. Pure juice from concentrate (especially if fortified with calcium) is routinely recommended by sports nutritionists and registered dietitians to help high-endurance athletes meet daily caloric requirements.

As plant-based diets have become more popular in recent years, consumers (including athletes) have gained greater awareness about vegetarian and vegan eating styles, reducing the impact of these misconceptions.

How to Avoid Plant-Based Diet Mistakes

Following a few basic guidelines for a healthy, plant-based diet can help athletes avoid some of the most common plant-based eating mistakes to ensure they get enough nutrition.

Consume Adequate Protein

Consuming the correct amount of protein and optimal amino acid profile can determine how well your body recovers from high levels of physical exercise. Protein requirements can be met for vegan athletes using proper dietary planning.

The Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on training.

Vegetarian sources of protein include:

Dairy products (milk, yogurt, and cheese)
Eggs
Nuts and seeds
Beans

If there is concern about the anabolic effect of plant proteins—their lower digestibility than animal proteins (about 60% to 70% compared to greater than 90%), lower essential amino acid content (especially leucine), and deficiencies in other essential amino acids like lysine—planning can help combat these effects.

Eat a Variety of Plant Proteins

Consuming a variety of grains, legumes, nuts, and seeds is recommended for the vegan diet, ensuring that essential amino acids (EAAs) and branch chained amino acids (BCAAs) are available for optimal body function and muscle recovery.

The following whole foods contain plant-based protein, making them healthy additions to an athlete's diet:

Follow a Balanced Diet

A vegan diet is typically lower in calories and protein, while also being lower in vitamins B6 and B12, vitamin D, folic acid, and calcium when compared to omnivorous diets. Iron and zinc may also pose a concern of adequate intake.

The following green vegetables provide protein, micronutrients, and antioxidants:

And here are a few fruits that are high in antioxidants, making them beneficial additions to your regular diet:

Choose the Right Sugars

Some vegetarian and vegan athletes avoid sugar because of the refining process. Refined sugar is bleached using bone char filters. The sugar doesn’t actually contain bone particles, but the sugar has come in contact with the sterilized animal bone.

Not all sugar is processed this way so it can’t be considered the same. Additionally, while refined sugar may be perceived as less healthy than beet sugar or agave nectar, the body reads sugar as sugar.

Still, keeping sugar intake to a minimum is recommended for general health. Ideally, added sugars should account for no more than 10% of your total calorie intake. The following sugars are options to consider if you follow a plant-based food plan:

Agave
Beet sugar
Brown rice syrup
Coconut sugar
Date syrup
Maple syrup
Molasses
Stevia
Vegan granulated sugar

Use Juice Strategically

Some athletes struggle to maintain a healthy weight. Adding a glass or two of 100% fruit juice can help these individuals gain and maintain an appropriate weight. It can also help them refuel their muscles adequately. This boost can make it easier to meet their physical demands.

Those who may benefit from adding juice to their nutrition programs include high school athletes. Juice can also be beneficial for individuals involved in endurance sports, such as long-distance runners, triathletes, and cyclists.

A Word From Verywell

Vegan diets continue to rise in popularity and are shown to provide numerous health benefits. Although research is still limited in plant-based diets and athletic performance, there are well-known vegan athletes who are achieving athletic success.

What appears to cause continued confusion is the belief that vegan athletes are lacking adequate sports nutrition. More research should focus on the positive health benefits of eating mostly plant foods, which could help dispel concerns surrounding vegetarian and vegan diets for athletes.