Plant-based Diets and Training

Thinking about plant based eating? Check out this blog by guest writer Shauna, a plant based athlete champ! It is full of easy tips and tricks with a sprinkle of science, just the way we like it.

The plant-based market continues to rise in popularity as more people are shifting towards plant-based diets and athletes are no exception to making the transition. Vegan athletes are more mainstream than ever and are helping shift the image of vegan eating as they thrive and perform well. Elites from Olympic weight lifting to ultramarathoners to triathletes to boxers and even football players credit their success to being fueled by plants.

You might be wondering though, is a plant-based diet adequate for athletes and can it meet increased nutrient demands? While research specific to sports nutrition is lacking, the Academy of Nutrition and Dietetics Vegetarian Position Paper states, “appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.” The key words here are “appropriately planned”. A well planned, whole foods plant-based diet typically provides athletes with ample macronutrients, fiber, vitamins, minerals and phytochemicals.

While any dietary pattern is subject to a short fall in nutrients, there are nutrients to consider when omitting meat and dairy from the diet. It is important that athletes have the resources and knowledge to support training and competition demands. In addition, athletes need to consider meeting energy requirements, especially during periods of high-volume training. Developing a solid nutrition plan that includes these considerations is key.

So, what are these specific considerations and how do we translate them into meal planning? A good place to start is by learning how to meet daily needs and then evaluate how your current diet compares. The following table lists nutrients of consideration and examples of how to meet daily needs.

In summary, a plant-based diet can be nutritionally adequate for athletes with consideration of key nutrients when meal planning. Choosing a variety of whole food sources will help provide an ideal mix of carbohydrate, protein and fat to fuel energy needs along with vitamins, minerals and phytochemicals to combat inflammation, boost immunity and promote recovery.

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If this post inspires you to try plant based eating, let us know and post on #strongcalmnutrition. For more on how to integrate it into your own lifestyle contact me for personalized instruction RyannMillerNutrition@gmail.com.

Shauna Schultz is a registered dietitian, college nutrition instructor and teaches plant-based cooking classes. She is an advocate for plant-based diets and believes nourishment begins with enjoyment of meals and simple healthy cooking skills. When not teaching or talking nutrition, Shauna can be found cooking with her family or running on the trails. You can reach Shauna at: rdshauna@gmail.com.