Nutritional Considerations for the Vegan Athlete

West, Sam; Monteyne, Alistair J; Heijden, Ino van der; Stephens, Francis B.; Wall, Benjamin T.

doi:10.1016/j.advnut.2023.04.012

Cited by 14 publications

(7 citation statements)

References 288 publications

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“…This may be attributable to relatively lower intakes of vitamin B12-fortified foods and beverages due to moderate energy intakes in more sedentary populations, as well as a lower prevalence of dietary supplementation in non-athletic populations [ 86 ]. Nevertheless, it can be challenging for bodybuilders to meet recommended intakes of vitamins B12 and D through fortified foods, and athletes are encouraged to ensure reliable intake of these micronutrients through the regular consumption of supplements [ 74 , 87 ]. Sodium intake levels (7484 mg/day) exceeded the upper limit set by the Dietary Guidelines for Americans (2300 mg/day) [ 10 ].…”

Section: Discussionmentioning

confidence: 99%

Completely Plant-Based Diets That Meet Energy Requirements for Resistance Training Can Supply Enough Protein and Leucine to Maximize Hypertrophy and Strength in Male Bodybuilders: A Modeling Study

Goldman,

Warbeck,

Karlsen

2024

Nutrients

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Despite increasing awareness of plant-based diets for health and athletic performance, athletes are cautioned that careful dietary monitoring is necessary. Whether commonly consumed plant-based diets are nutritionally adequate for maximal muscular hypertrophy remains unknown. This modeling study assessed the nutrient composition of completely plant-based diets scaled to the caloric demands of maximal muscle mass and strength development in adult male bodybuilders. To model calorie requirements, anthropometric data from bodybuilders were input into the Tinsley resting metabolic rate prediction equation, and an appropriate physical activity factor and calorie surplus were applied. Dietary data from a large cohort following completely plant-based diets were then scaled to meet these needs. Modeled intakes for nutrients of interest were calculated as 1.8 g/kg/day of protein and 2.75 g/meal of leucine, which surpass mean requirements for maximal increases in muscle mass and strength and muscle protein synthesis, respectively. Daily levels for all micronutrients, except vitamin D, also exceeded requirements. Saturated fat levels were aligned with dietary guidelines, although sodium levels exceeded recommended limits. Consumption of larger portions of commonplace plant-based diets, scaled to meet the energy demands of maximal accrual of muscle mass and strength, satisfied protein and leucine requirements without the need for additional planning.

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Section: Discussionmentioning

confidence: 99%

Completely Plant-Based Diets That Meet Energy Requirements for Resistance Training Can Supply Enough Protein and Leucine to Maximize Hypertrophy and Strength in Male Bodybuilders: A Modeling Study

Goldman,

Warbeck,

Karlsen

2024

Nutrients

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“…The popularity of plant-based diets among athletes has experienced significant momentum [14,185,186]. In addition to ethical concerns, athletes are attracted to plant-based diets due to their alleged health advantages, environmental sustainability, and potential to improve athletic performance [187]. Athletes from many sports have enthusiastically adopted plant-based diets, highlighting the practicality and benefits of including more plant-based foods in their conventional training routines [187][188][189].…”

Section: Plant-based Diets For Athletesmentioning

confidence: 99%

“…In addition to ethical concerns, athletes are attracted to plant-based diets due to their alleged health advantages, environmental sustainability, and potential to improve athletic performance [187]. Athletes from many sports have enthusiastically adopted plant-based diets, highlighting the practicality and benefits of including more plant-based foods in their conventional training routines [187][188][189]. The potential benefits and drawbacks of athletes switching to plant-based diets are covered in this study.…”

Section: Plant-based Diets For Athletesmentioning

confidence: 99%

Harmony in Motion: Unraveling the Nexus of Sports, Plant-Based Nutrition, and Antioxidants for Peak Performance

Ayaz,

Zaman,

Radák

et al. 2024

Antioxidants

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The intricate interplay between plant-based nutrition, antioxidants, and their impact on athletic performance forms the cornerstone of this comprehensive review. Emphasizing the pivotal importance of dietary choices in the realm of sports, this paper sets the stage for an in-depth exploration of how stress and physical performance are interconnected through the lens of nutrition. The increasing interest among athletes in plant-based diets presents an opportunity with benefits for health, performance, and recovery. It is essential to investigate the connection between sports, plants, and antioxidants. Highlighting the impact of nutrition on recovery and well-being, this review emphasizes how antioxidants can help mitigate oxidative stress. Furthermore, it discusses the growing popularity of plant-based diets among athletes. It elaborates on the importance of antioxidants in combating radicals addressing stress levels while promoting cellular health. By identifying rich foods, it emphasizes the role of a balanced diet in ensuring sufficient intake of these beneficial compounds. Examining stress within the context of sports activities, this review provides insights into its mechanisms and its impact on athletic performance as well as recovery processes. This study explores the impact of plant-based diets on athletes including their types, potential advantages and challenges. It also addresses the drawbacks of relying on plant-based diets, concerns related to antioxidant supplementation and identifies areas where further research is needed. Furthermore, the review suggests directions for research and potential innovations in sports nutrition. Ultimately it brings together the aspects of sports, plant-based nutrition, and antioxidants to provide a perspective for athletes, researchers and practitioners. By consolidating existing knowledge, it offers insights that can pave the way for advancements in the ever-evolving field of sports nutrition.

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“…Athletes who need to control their weight strictly during competition in heavy sports, athletics and gymnastics may consider a ketogenic diet, which would enable them to lose weight in a short time, but this dietary pattern also has limitations; it is not suitable for enhancing strength in weight lifters or high-intensity cyclists, for example [ 168 ]. In terms of the plant-based diet, current evidence supports that this diet does not have a significant impact on sports performance, but as mentioned before, the special micronutrients in the plant-based diet have anti-inflammation and antioxidant effects to a certain extent, and it would be friendly to vegan athletes [ 169 ]. For athletes who seek to gain muscle mass and strength, such as bodybuilders, the high-protein diet is a good choice, because it is necessary to generate more muscle protein and prevent lean mass losses during the periods that restrict energy intake to promote fat loss [ 170 ].…”

Section: Different Dietary Patterns and Sports Performance—gut Microb...mentioning

confidence: 99%

Dietary Patterns, Gut Microbiota and Sports Performance in Athletes: A Narrative Review

Chen,

Yang,

et al. 2024

Nutrients

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The intestinal tract of humans harbors a dynamic and complex bacterial community known as the gut microbiota, which plays a crucial role in regulating functions such as metabolism and immunity in the human body. Numerous studies conducted in recent decades have also highlighted the significant potential of the gut microbiota in promoting human health. It is widely recognized that training and nutrition strategies are pivotal factors that allow athletes to achieve optimal performance. Consequently, there has been an increasing focus on whether training and dietary patterns influence sports performance through their impact on the gut microbiota. In this review, we aim to present the concept and primary functions of the gut microbiota, explore the relationship between exercise and the gut microbiota, and specifically examine the popular dietary patterns associated with athletes’ sports performance while considering their interaction with the gut microbiota. Finally, we discuss the potential mechanisms by which dietary patterns affect sports performance from a nutritional perspective, aiming to elucidate the intricate interplay among dietary patterns, the gut microbiota, and sports performance. We have found that the precise application of specific dietary patterns (ketogenic diet, plant-based diet, high-protein diet, Mediterranean diet, and high intake of carbohydrate) can improve vascular function and reduce the risk of illness in health promotion, etc., as well as promoting recovery and controlling weight with regard to improving sports performance, etc. In conclusion, although it can be inferred that certain aspects of an athlete’s ability may benefit from specific dietary patterns mediated by the gut microbiota to some extent, further high-quality clinical studies are warranted to substantiate these claims and elucidate the underlying mechanisms.

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Nutritional Considerations for the Vegan Athlete

Cited by 14 publications

References 288 publications

Completely Plant-Based Diets That Meet Energy Requirements for Resistance Training Can Supply Enough Protein and Leucine to Maximize Hypertrophy and Strength in Male Bodybuilders: A Modeling Study

Completely Plant-Based Diets That Meet Energy Requirements for Resistance Training Can Supply Enough Protein and Leucine to Maximize Hypertrophy and Strength in Male Bodybuilders: A Modeling Study

Harmony in Motion: Unraveling the Nexus of Sports, Plant-Based Nutrition, and Antioxidants for Peak Performance

Dietary Patterns, Gut Microbiota and Sports Performance in Athletes: A Narrative Review

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