Plant Based Diet and Performance

Within sports, plant-based diets are rising in popularity, and athletes are questioning if they can improve performance to the maximum level with this diet. Achieving optimal performance is most important for athletes, and determining the right diet for them is essential. Plant based diets are becoming the main choice for athletes as it provides physical, mental, and overall health benefits. Making the choice to eat a plant-based diet can decrease health concerns while also assisting in training and enhancing recovery. 


Plant based diet and performance.

To improve performance, it is important to consider what you are putting into your body. The right foods at the right time can boost performance incredibly. Plant based diets are gaining more popularity even amongst the most elite athletes. Research shows that plant-based diets support healthy muscles, improves stamina, and can even support weight management and leaner body mass. Many runners without even realizing, consumes a more dominantly plant-based diet. They consume foods such as bananas, that are high in potassium, broccoli, pasta, potatoes, that support building muscle and improving endurance performance.  


What’s included in a plant-based diet?

A plant-based diet only contains plant foods and excludes any animal product or sources. A plant-based diet is rich in nutrient dense foods containing vitamins, minerals, and antioxidants., A plant-based athlete’s diet consist of healthy fats, complex carbohydrates, and essential proteins and be well-portioned. This is obtained from food sources such as whole grains, fruits, vegetables, nuts, and seeds, and legumes. If struggling to fill nutrition gaps, a supplement may be needed. Supplements help provide additional vitamins and minerals that may lack in the diet such as B12, folate and protein. 


Advantages 

This diet is high in complex carbohydrates that are essential for athletes engaging in prolonged hours of physical activity. The increase intake of complex carbohydrate helps reduce risk of injury or illness. With a diet rich in nutrients, it provides optimal fuel, increased blood flow and supports a speedy recovery, all of which are essential components for an athlete. 

Eating a plant-based diet not only improves performance, but adds additional benefits such as improving gastrointestinal healthy, increasing better hydration due to the intake of water-rich foods, and reducing risk of chronic disease. 


Disadvantages 

Although the plant-based diet is beneficial, there can also be some downfalls if there is improper intake. Some athletes particularly women, have a greater risk of vitamin and mineral deficiencies and must take caution when consuming a plant-based diet. During physical activity, many key minerals are lost in sweat such as iron, magnesium, calcium and potassium, all of which is necessary for a healthy athlete. Replenishing these nutrients are extremely important and at times can be challenging for an individual to meet their intake needs. A plant-based athlete would need twice as much of these minerals than a carnivore athlete. 

Downsides of a plant-based diet could be lack of nutrients and other disadvantages can include: 

  • Decreased intake of calories 

  • Nutrient deficiencies – B12, iron, calcium 

  • Impaired nutrient absorption

  • Limited food options 

  • Incomplete proteins

  • Risk of excessive fiber intake – this diet is rich in fibrous foods and can cause digestive issues, gas, and bloating. Too much fiber interferes with digestion and can inhibit nutrient absorption. 


Before committing, it is important to understand the pros and cons and better understand how to properly fuel yourself. This can be done by consulting with a Registered Dietitian. 


Should I switch my diet to plant based?

Overall, a plant-based diet can provide enough nutrients to support athletic performance. There is no evidence of decline or compromise of performance outcomes when properly adhering to this diet. Consuming a variety and combinations of foods helps to prevent nutrient deficiencies. The key is to maximize vitamin and mineral absorption as much as possible. Increase iron absorption by combining foods rich in vitamin C to enhance absorption. This can be consuming beans, which are high in iron along with diced bell peppers that are rich in vitamin C. It is also good to know that iron absorption can also be inhibited by dairy products. Consuming dairy alongside foods high in iron such as spinach, will decrease the iron absorption. It is best to eat these foods separately and at different times to maximize iron absorption. 

Another great combination is calcium sources with vitamin D for maintaining strong bones. Plant based sources such as soy milk, tofu, almonds, and chia seeds are rich in calcium, while we can also gain vitamin D from the sun. Getting daily sun exposure will increase calcium absorption. Bottom line is a complete plant-based diet has shown its credibility with increasing optimal performance. It is important that the meal plan is properly programmed and there is a plan to consistently adhere to the diet for the best outcome. 

Plant-powered veggie burger


Ingredients:

  • 1 pound can of beans, drained and rinsed, or 1.5 cups cooked beans (suggestions: your favorite bean!) Great source of iron

  • 1/2 cup chopped onion

  • 1 clove garlic, minced

  • 2 cups diced veggies (suggestions: carrots, celery, mushrooms, chopped spinach, chopped kale, corn, chopped artichokes, zucchini, squash, sweet potato) great sources of potassium, iron, and B vitamins 

  • 2 teaspoons + 2 tablespoons oil for frying (suggestions: olive, coconut, grapeseed)

  • 3 tablespoons liquid flavor (mix and match suggestions: mustard, ketchup, soy sauce, teriyaki sauce, vegan worcestershire, buffalo sauce, balsamic vinegar, salsa, pasta sauce, marsala, water)

  • 4 teaspoons spice (we recommend combining at least two: smoked paprika, cumin, chili powder, italian seasoning, poultry seasoning, montreal steak seasoning, black pepper, cayenne pepper, fennel, oregano, curry powder)

  • 1/2 teaspoon kosher salt (omit or reduce if your liquid or spices contain salt)

  • 1 cup dry base ingredient (suggestions: buckwheat, unsweetened protein powder, bread crumbs, cornmeal, oatmeal)

  • 1/2 cup texture ingredient (suggestions: chopped walnuts, olives, avocado, sundried tomatoes, leftover cooked rice/quinoa/bulgur, parsley, cilantro, basil) rich in omega 3’s, magnesium, and iron


Cooking instructions:

  1. Heat 2 teaspoons oil in a pan over medium heat. Fry the onion, veggies, and garlic until softened, about 5 minutes.

  2. Transfer to a food processor and pulse with beans, liquid flavor, spice, salt until combined but still chunky. Pulse in the dry base and texture ingredient.

  3. Form into golf ball size balls and flatten into patties.

  4. Heat 2 tablespoons oil over medium-high heat. Fry patties 2-3 minutes per side until browned and heated through.

Makes about 18 small patties.


This burger meets nutritional needs and has great combinations to achieve vitamin and mineral absorption.

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