Plant-based eating is one of the hottest trends among athletes right now. Many pro athletes swear by this diet. You probably found this page because you’re looking for more info on fueling your fitness with plants.
You’re in luck! As a plant-based Sports Dietitian, I’m breaking down everything you need to know about plant-based diets for athletes.
What is a plant-based diet?
The exact definition of a plant-based diet isn’t set in stone.
Many people wonder if plant-based and vegan are the same things. Does a plant-based diet include only plants or is it more lenient?
It depends on who you ask! There is no set definition of the term plant-based, so how you define it is up for interpretation.
U.S. News & World Report describes plant-based diets “as an approach that emphasizes minimally processed foods from plants, with modest amounts of fish, lean meat and low-fat dairy, and red meat only sparingly”. Others might argue that plant-based means a strictly vegan diet.
The true definition of the term ‘plant-based’ is up to you, but what’s not up for debate is the emphasis on, well, plants!
Is a plant-based diet good for athletes?
Plant-based diets have been well-studied for their role in disease prevention. Since plant-based diets are rich in whole foods, like fruits, vegetables, beans, legumes, nuts, soy, seeds and whole grains, they contain plenty of beneficial nutrients, such as vitamins, minerals, fiber and antioxidants.
This combination of foods has been researched in various disease conditions, and the results are overwhelmingly positive. So much so that many nonprofit and government agencies promote plant-based eating.
The American Institute for Cancer Research suggests that Americans consume two-thirds of their dietary intake from vegetables, fruits, whole grains, and beans. In the 2015-2020 Dietary Guidelines for Americans, vegetarian diets are recommended as one of three healthful dietary patterns.
Plant-based diets are low in processed foods, which means they may be associated with weight loss. In one study, the average BMI was highest (28.8) in meat eaters and lowest in vegans (23.6).
Vegetarian diets also improve several heart disease risk factors, including abdominal obesity, blood pressure, blood lipids and blood glucose. What’s more, for those who suffer from risk factors for heart disease, such as high cholesterol, a vegetarian diet may reduce cholesterol levels and improve heart health without the use of cholesterol-lowering drugs.
Plant-based diets also decrease inflammation markers and protect from plaque formation in the arteries. Consequently, vegetarians have a reduced risk of developing and dying from heart disease. Researchers attribute these benefits to the abundance of fiber and scarcity of saturated fat in vegetarian and vegan diets.
Lastly, compared with meat eaters, vegetarians and vegans have a lower risk of developing type 2 diabetes and cancer, especially gastrointestinal cancer.
Following a plant-based diet has also been shown to benefit athletes. In one study, researchers compared the diet of 76 recreational runners
All of the athletes consumed about the same amount of calories and protein per day, but the vegan runners ate more carbs, fiber, magnesium, iron, folate, and vitamin E than the vegetarians and meat-eaters. In other words, their diet was healthier overall.
There is no denying that plants are vital to an athlete’s diet.
For more info on what vegetarian and vegan diet for athletes, check out The No-Brainer Nutrition Guide For Runners.
But what about protein?
Although you may hear otherwise, you can absolutely get enough protein on a plant-based diet.
Protein is a building block for muscle. During a workout, muscles experience normal wear and tear, and protein helps to repair and rebuild the muscles. In addition, protein plays a role in the health of hair, nails and teeth. Plus, it keeps you full and regulates hunger.
Plant-based foods usually have less calories and protein than foods made from animal products. So plant-based athletes may have to eat a larger volume of food to meet their protein and calorie needs.
Here’s a simple example:
- 4 ounces of chicken breast = 25 grams of protein for 110 calories
- 4 ounces of tofu = 11 grams of protein for 90 calories
That means you need to eat twice the amount of tofu to get the same amount of protein. Combine it with these filling plant-based foods to make a complete meal.
Here’s a list of the top sources of plant-based protein.
How much protein do plant-based athletes need?
The more active you are, the more protein you need. An endurance athlete, like a runner, swimmer, triathlete or boxer, needs about 1.0-1.6 grams of protein per kilogram of body weight (0.45 – 0.72 grams per pound) per day. For a 150-pound athlete, that’s about 67-105 grams of protein per day.
A resistance athlete, who focuses on strength training, needs 1.2- 2grams of protein per kilogram of body weight (0.54- 0.90 grams per pound) per day. That’s about 81 to 137 grams per day for a 150-pound athlete.
The key word here is athlete. These numbers are based off of a male who runs 10 miles per day at a 6-minute mile pace and a strength athlete who expends 14-15% of his daily calories lifting weights. For example, a collegiate soccer player and professional weight lifter.
Have a protein plan. Make sure there is protein at every single meal and snack, and combine foods to get enough protein. A ½ cup of beans only has 8 grams of protein, so combine it with brown rice, veggies, and tempeh to make a burrito bowl with more protein!
Plant-based recipes for athletes
Greenletes is dedicated to creating plant-based recipes for athletes. Here are some of our recent favorites that will help you fuel your fitness and recover:
- Super Seed Avocado Toast
- Potatoes, Greens & Tofu Scramble Breakfast Bowl
- Blueberry Maple Walnut Trail Mix
- Vegetable Barley Soup
- Vegan Couscous with Za’atar Vinaigrette
- Mediterranean Bulgur Salad
- Crunchy Roasted Chickpeas Two Ways
- Vegan Quinoa Sushi Bowl
- Easy No-Bake Chickpea Cookie Dough Protein Balls
If you need more help
Get in touch to see if 1-on-1 nutrition coaching is right for you. Email natalie@greenletes.com for more info.
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