A Nutritional guide for Plant-Based Athletes

Hey everyone! Gabe here from Summit. I am a lacto-ovo-vegetarian. What the heck does that mean? Lacto-ovo-vegetarians primarily consume a plant-based diet that excludes meat, fish, and poultry but includes dairy and eggs. Strict vegetarians will require special considerations to achieve a well-balanced and optimal diet. Those on strict vegan diets will require an even greater degree of fine-tuning and optimization. For the sake of this article, we will go over nutritional considerations for strictly vegetarian athletes.

1. Plant-Powered Protein: One common concern for plant-based athletes is obtaining optimal protein. While animal products are often synonymous with protein, plant-based sources can provide an ample supply. Legumes, tofu, tempeh, quinoa, and a variety of nuts and seeds should be staples in the diet. Diversifying protein sources ensures a complete amino acid profile, essential for muscle repair and growth. For example, quinoa contains a complete amino acid profile.

2. Concerns for iron: Iron is vital for oxygen transport in the body, and plant-based sources are plentiful. Dark leafy greens, lentils, beans, and fortified cereals are excellent options. To boost iron absorption, pair these foods with vitamin C-rich selections like citrus fruits or tomatoes. Likewise, female athletes will need to obtain more iron through diet than male athletes. This is amplified even more in a diet that is plant-based.

Check out these plant-based meals for runners

3. Calcium Concerns: Calcium is crucial for bone health, and plant-based athletes can find it in fortified plant milks, tofu, almonds, and leafy greens. Don't forget the importance of vitamin D, either through sunlight exposure or supplements, to enhance calcium absorption. Depending on your location, you may need to supplement with vitamin D if you cannot obtain it through natural sources like food or sunlight.

4. Embracing Omega-3s: Omega-3 fatty acids, essential for heart health and inflammation control, are typically associated with fish. However, plant-based athletes can obtain omega-3s from flaxseeds, chia seeds, hemp seeds, walnuts, and algae-based supplements.

5. The B12 Challenge: Vitamin B12, primarily found in animal products, is essential for nerve function and the production of red blood cells. Plant-based athletes should consider B12-fortified foods or supplements to meet their needs. While B12 primarily comes from animal products, there are many great options for those on plant-based diets.

So what is the best plant-based diet for athletes?

There is no magical answer for the “best” diets for the “best vegan diet for athletes” or the “best plant-based diet for athletes.” Each athlete will have nutritional needs unique to them based on their level of activity, modality of sport, and any pre-existing metabolic considerations. Similarly, the best diet for, say, marathon training will look different than the best diet, say, for triathletes. We are all unique, and working with a sports nutritionist can ensure that your specific dietary needs are met.

Being an endurance athlete while also plant-based has historically caused concern, primarily due to lack of information or even misinformation. With a few special considerations, such as the ones listed above, plant-based athletes can ensure they are optimizing their nutrition and taking in all of the essential micronutrients needed to maintain health and lifestyle. It is important to follow up with semi-regular blood work with your doctor to ensure that your diet is sustainable and provides the proper level of nourishment.

If you are a plant-based athlete looking to optimize your endurance nutrition, I’d love to work with you!