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The goal of the present study is to compare the impact of two predominately plant-based diets—whole food plant-based WFPB and plant-based meat alternatives PBMA —to an omnivorous diet Animal on endurance performance and muscular strength in recreational athletes. We define WFPB as a holistic diet pattern that emphasizes intake of natural, plant-based proteins and minimizes intake of dairy, egg, and processed food.
PBMA emphasizes intake of plant-based meat alternatives as the primary protein source, whereas Animal emphasizes red meat and poultry as the primary protein source—permitting fish consumption only once per week. This study will also gather data on dietary composition and dietary adherence, and thereafter assess the feasibility of a larger randomized crossover trial.
The study protocol was approved on April 2, Protocol ID All participants provided written informed consent. SWAP-MEAT Athlete Study With Appetizing Plant-Food - Meat Eating Alternatives Trial builds upon the SWAP-MEAT randomized crossover trial that investigated CVD risk factors in adults after 8-week PBMA and Animal diets [ 20 ].
SWAP-MEAT Athletea novel randomized crossover trial, explores athletic performance in 12 runners and 12 resistance trainers completing three 4-week diets—WFPB, PBMA, and Animal—in a random order, without washout periods.
Consumption of two servings of diet-specific protein sources was required each day. Examples included quinoa, lentils, and beans WFPBBeyond Meat, Impossible Foods, or Gardein PBMAand poultry and red meat Animal Supplementary Table 1.
Participants were to maintain a consistent physical activity routine throughout the study. Each week, participants completed physical activity logs, food adherence surveys, and logged dietary intake. Athletic performance was measured at baseline and after diets week 4, 8, Primary outcomes were Cooper minute timed run runners and machine composite strength resistance trainers.
Secondary outcomes included estimated VO 2 max runners and maximum push-up and pull-up tests resistance trainers. Rate of perceived exertion, anthropometrics, and diet satisfaction data were obtained. Participants were generally healthy, recreational runners and resistance trainers.
Participants were excluded for the following: 1 nutrient intolerances, eating disorder; 2 chronic disease, musculoskeletal injuries, or pregnancy; or 3 intention to change training volume or intensity.
Participants completed a 2 week run-in phase for familiarization with logging and equipment before beginning diets. Runners wore Garmin GPS watches during weekly runs to estimate VO 2 max. Participants were randomized to one of six possible diet orders with the three arms of WFPB, PBMA, and Animal.
Randomization was performed by an independent researcher in two blocks of six for each athlete type runner, resistance trainer. A random number generator was used to assign the six diet orders within each block, and runners and resistance trainers were assigned to blocks in the order they completed baseline athletic field tests.
All diets WFPB, PBMA, Animal lasted 4 weeks each. During WFPB, participants consumed at least two meals consisting of vegetables, legumes, fruits, nuts and seeds, and whole grains each day.
Common meals consisted of protein sources including quinoa, beans, and tofu, among others Supplementary Table 1. Intake of processed food, eggs, and dairy was minimized—this diet was designed to be based around natural plant foods, with rare to occasional intake of any of these other products.
No consumption of animal meat, plant-based meat alternatives, or fish was allowed. During PBMA, participants were to consume at least two servings of plant-based meat alternative protein sources per day. Common protein sources included Beyond Burger, Impossible Burger, and Gardein Supplementary Table 1.
No consumption of animal meat was allowed. Fish consumption was allowed once per week. During Animal, participants were to consume at least two servings of animal meat per day. Animal meat was to be consumed predominately in the form of red meat or poultry Supplementary Table 1.
For Animal and PBMA, with the exception of protein sources, participants were instructed to match all other food intake as closely as possible i.
prepare a burger—animal meat or plant-based meat alternative—with the same hamburger bun, toppings, and condiments. PBMA was designed to be a more convenient version of a plant-based diet that focused on eliminating animal meat and swapping plant-based meat alternatives into meals.
Animal products such as dairy and egg could be consumed on PBMA and Animal, but these were auxiliary only — not the primary protein source and consumption was not to be increased. Additionally, participants completed food adherence surveys to quantify diet adherence in servings of diet-specific protein consumed per week.
The research team monitored all weekly logs and surveys and provided encouragement and positive reinforcment via email and phone communication. Participants were to maintain a similar duration, intensity, and frequency of workouts each week.
Participants completed weekly physical activity logs to monitor adherence to consistent training. Participants completed athletic field tests at baseline and after diets week 4, 8, All athletic field tests were conducted remotely during the COVID pandemic.
Participants were to minimize vigorous exercise before, avoid external distractions like music, and complete athletic field tests within a four day window. Participants ran on a m track, or a consistent, flat route with their Garmin GPS watch Garmin Forerunner Runners reported estimated VO 2 max from watches based on training data from the last 4 weeks.
Resistance trainers completed athletic field tests on two days. These measures of muscular endurance have been used with recreational athletes [ 23 ]. Participants used a resistance band Vivi Life Fitness Resistance Bands for assistance with pull-ups throughout the study if unable to complete 10 pull-ups at baseline.
Participants recorded the maximum number of kilograms they lifted for three repetitions, no more or no less. Participants used the Borg Rating of Perceived Exertion RPE Scale, ranging from 6 no exertion at all to 20 maximal exertionto rate perception of physical exertion [ 26 ].
This was used to gauge effort during athletic field tests and gather session RPE sRPE for workouts. Body weight and body fat percentage were collected with bioelectrical impedance scales RENPHO Smart Body Fat Scale on mornings of athletic field tests. Participants used the Food Acceptability Questionnaire to rate diet satisfaction on a 7-point Likert scale before athletic field tests, with higher scores indicating higher satisfaction [ 27 ].
Participant baseline characteristics are presented as means ± standard deviation SD or percentages. One way repeated-measures ANOVA were used to test for differences in nutrient intake between diets. If significant differences were observed, post hoc analyses were conducted using paired t-tests.
An alpha of. Data were analyzed using R version 4. Sample size was based on available resources. Figure 1 shows participant flow through the study. Two participants dropped out due to unanticipated work commitments and were excluded from analysis.
Table 1 presents baseline participant demographics, anthropometrics, and physical activity status. Participants were They reported running or lifting 4. Participants were experienced athletes, engaging in running or resistance training for an average of 6. Dietary intake data from Cronometer are presented in Table 2.
Participants reported similar energy intake across diets.
: Plant-based nutrition for athletes| Benefits of Plant-Based Diets in Athletic Performance | Nelson told BarBend in our article that explored the pros and cons of soy. I usually recommend having higher goals for these nutrients in a vegan diet to make up for poor conversion. Note that supermarkets are also full of fortified juices, milks, and breakfast cereals to help make up for diets low in calcium. In brief: Omega-3 fatty acids are polyunsaturated fatty acids that are best known for being found in fatty fish, though some meats, like grass-fed beef , can also be a decent source. Many plant fats, like seed oils, are high in Omega-6 fatty acids. Getting more Omega-3 has been linked to lower inflammation, better cognitive health, and better physical performance. The main forms of Omega-3 are EPA, DHA, and ALA. The latter, ALA, is the kind you usually find in vegan foods that are touted as sources of Omega-3 such as flaxseed, walnuts, chia seeds, and hempseeds. In short, a gram of Omega-3 from nuts is about 10 percent as useful as a gram of animal-derived Omega There are two potential solutions, though. Firstly, you can just eat a lot more ALA than you would EPA or DHA and let the body convert it. One of our favorite meal replacements Huel has done this: most experts recommend between and milligrams of Omega-3 per day and Huel delivers 3. The second solution is to take the only form of vegan DHA: algae supplements. That said, supplements may not be necessary if the diet is rigorously tracked — but make sure you speak with your physician before making big changes to your eating regimen. Antonio J, et al. A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males. J Nutr Metab. Rodriguez NR, et al. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc. American Dietetic Association; Dietitians of Canada. Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets. Millward DJ, et al. The nutritional value of plant-based diets in relation to human amino acid and protein requirements. Proc Nutr Soc. Lynch SR, et al. Interaction of vitamin C and iron. Ann N Y Acad Sci. Hallberg L, et al. The role of vitamin C in iron absorption. Int J Vitam Nutr Res Suppl. Mennen L, et al. Consumption of black, green and herbal tea and iron status in French adults. Eur J Clin Nutr. Morck TA, et al. Inhibition of food iron absorption by coffee. Am J Clin Nutr. Ahmad Fuzi SF, et al. A 1-h time interval between a meal containing iron and consumption of tea attenuates the inhibitory effects on iron absorption: a controlled trial in a cohort of healthy UK women using a stable iron isotope. Grosso G, et al. Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxid Med Cell Longev. Plant based diets also contain high-carbohydrate food sources such as whole grains, legumes, and starchy vegetables, which are the primary sources of energy used during aerobic physical activity. Athletes who maintain a plant based diet may identify as vegan, meaning they do not consume any animal products. Veganism is a lifestyle, as many people who follow a vegan diet do not use products containing parts of an animal i. But not all plant based diets for athletes are vegan, as some athletes still consume small amounts of meat, fish, dairy, or eggs on occasion. For individuals considering a plant based diet, a study published in the European Journal of Clinical Nutrition found that the largest barrier to success was a lack of information. This is where you, as a health professional, play a vital role when working with athletes. You will need to provide clear guidance and education on how to properly execute this way of eating while ensuring optimal health and performance. Here are five tips for creating a plant based diet for athletes:. Often misinterpreted as strict elimination of all animal products, athletes may feel they have to be entirely vegan to consume a more plant based diet. Eliminating meat, poultry, fish, eggs, and dairy at once can feel overwhelming and unrealistic, prompting some athletes to turn away from plant based diets. vegetables, fruit, grains, legumes, nuts, seeds. Athletes may eat a primarily plant based diet, while also incorporating fish, eggs, and poultry on occasion. Research suggests many of the potential benefits that come from consuming a vegetarian or vegan diet may be achieved by eating more high quality plant foods with less of an emphasis on meat. According to the literature, it is the increased quantity of plant products that bring you health benefits, not the complete elimination of meat. Help the athlete work towards increasing their consumption of vegetables, nuts, or legumes by educating them on simple substitutions they can make. A plant based diet is not an all-or-nothing regimen regime, but rather a way of eating that is tailored to each individual. Athletes will have a higher chance to succeed long-term, rather than being tasked with making vegan queso from scratch on day one. While technically not containing any animal products, there are better options for optimal health and performance. Athletes require more protein than non-athletic populations, with a recommended range of 1. Animal proteins contain a greater biological value than plant sources, containing all the essential amino acids. However, protein from a variety of plant foods consumed throughout the day provides enough of all essential amino acids when calorie needs are met. To ensure a plant based athlete is meeting protein needs, recommend high protein plant foods such as soy products tempeh, tofu, edamame , beans, lentils, nuts, seeds, and quinoa. Supplemental protein powder in the form of peas and rice may also be a way to consume more protein quickly and efficiently post-workout. As stated by the Academy of Nutrition and Dietetics , appropriately planned plant based diets are healthful, nutritionally adequate. They may provide health benefits for the prevention and treatment of certain diseases. When proper nutrition education and guidance are provided, vegan or vegetarian diets can absolutely still meet the dietary needs of athletes. Educating the athlete on vitamins and minerals micronutrients that they should be aware of in whole food sources will help to ensure they meet their needs; of most concern include vitamin B12, iron, zinc, calcium, and vitamin D. Begin by first analyzing their current nutrition and dietary restrictions to see where they may be able to make improvements, or where they may be falling short. This analysis will help determine which nutrients need the most attention. For example, if the athlete does not consume any dairy, eggs, or fish, recommend they take a daily vitamin B12 supplement and possibly a vitamin D supplement as well. If they are not consuming adequate iron daily, suggest they increase their intake of plant sources such as legumes, grains, nuts, seeds, fortified foods, and green vegetables. Non-haem iron is the primary source of iron in the vegan diet, which is less bioavailable than haem iron found in animal products. However, the bioavailability of non-haem iron can be enhanced by consuming ascorbic acid vitamin C during a meal containing iron. Some examples containing vitamin C include citrus fruits, bell peppers, strawberries or kiwifruit. |
| Background | Dinner is the one time the whole family eats together, and without TV. Yep, this is my indulgence. So there you have it! Ten years after first going vegan, my diet is still evolving, and trust me, it looks drastically different from how it did when I started. You might also enjoy a post I wrote called 7 Foods Worth Eating Every Single Day , which I wrote about a few other small, specific things that I try to include each day within these meals. The key for me has been extremely slow, gradual change. Without a doubt, one of the best parts of my book, The Plant-Based Athlete a New York Times bestseller! The section is composed of quick, lighting-round versions of how 25 vegan athletes — pros, Olympians, and elites from all different sports, plus a few regular people like me — spend their day when it comes to nutrition and training. The athletes share exactly what they eat, how they work out, and what they do to recover, so that you can see the common themes and experiment with lots of food and fitness routines to find the one that works best for you, your lifestyle, and your goals. Plus, the 60 recipes in the book come directly from the athletes themselves, so you can eat exactly what they eat! Your email address will not be published. Notify me of follow-up comments by email. Notify me of new posts by email. Seeing your typical day is so interesting to me! After going vegan in February after 7 years as a vegetarian I find that I am eating much more frequently, which is similar to what you described in your post. In any case, very interesting stuff. Thanks for the insights! I also started changing my diet at about the same time that I adopted a much more active lifestyle. Before that, even as I eliminated meat and dairy, I basically still ate three meals a day with very small snack between them. Thanks Matt. I understand getting that question often vegan for 20yrs. It is a close comparison for him although he works in a more corporate environment. If you have a moment, I am trying to help get my blog post some attention. I sent a nice letter requesting a chance and got a very stern response back saying that game brought in a lot of money therefore will not be removed. Ugh Please excuse the typos — posting from a phone. Something that the kids would like and would be just as enthusiastic about. If they still insist on the soda, at least the kids could choose. Several years ago, I was very surprised at a similar event, when children were given a few options, several chose a bottle of water! You never know what kids will go for! I just returned from Holland where some elementary schools are pushing a healthier lifestyle…also for events where parents donate the treats. Hope this helps. Your words on slow, gradual change are so true. Cheers to plant-based life 🙂. I love this post. It is very helpful to see what a plant based individual eats in a day. Our day is very similar to yours. Some of my favorite cook books are The Vegan Table by Colleen Patrick-Goudreau and Vegan Cooking for Carnivores byRoberto Martin he is Ellen DeGeneres chef. Matt I also make my own veg burgers and have them quick to grab out of the fridge. I try to keep some already cooked grains Quinoa,black rice etc. so we can add them to salads or burritos. Joe loves to have cold baked potatoes and dip them in hummus. Matt, having been a regular reader since I feel that this is one of your most informative posts. To show folks how its done is so important. It was your blog back in that showed me that nutrition was just as important, if not more so than just exercising helped me to lose 80 pounds and run 4 half marathons. Here you give people a step by step blueprint on how to live on a vegan diet. Since hearing you speak at NYC I have decided to go vegan for 30 days and see how I feel. I also love the fact you are honest about having a beer. That is why your blog is inspirational and informative, you could have left that bit out but you decided to be totally honest with your readers. This was a great post, thank you for taking the time to spell out what you eat daily. Thanks again, so glad I found your blog hippygyrl. Hey Matt! People are always surprised at how often I eat during the day. Eeriely our diets are very similar. I eat pretty much the exact same foods at the exact same time, minus the alcohol. I stopped even that indulgence about 6 months ago. Seeing your typical daily diet is so interesting, thanks for sharing. Thanks Bobby. Thank you for posting this! It gives us ideas for how to organize on our own. Matt, your practical advise and real life examples help me to eat a plant based diet. I enjoy your posts and the research you put into each one of them. I also try to read many of the books you list in your articles. Thanks alot! I see nothing wrong with how you eat everyday and each of those things sound very good. Maybe this whole vegan thing is not as bad as I make it out to be. The only question I have would be is eating like this good even if you are not working out during the day everyday? Marty, I am not Matt obviously , but the benefits of a vegan diet are not only for athletes. A vegan diet is good for everybody, it maintains normal blood pressure, normal blood sugar and normal weight. While I work out, I also have periods when I work too much. I am 55 and have maintained my weight since age 23 and I still wear the same size clothes as I did then size 2. There are scores of studies that show that a plant-based diet improves health and prevents high blood pressure, diabetes, cancer and obesity. Michael Greger. I agree with Andrea. Great routine. I know how hard it is to stick with a diet like this for a long period of time. Very inspiring. It would take buying more at a time and keeping them in a cooler in your car. Not so practical in the summer but do-able at other times a year. I can just see you now washing your stuff in the hotel sink!!!! Thanks for sharing your daily vegan regimen, Matt. You answered my questions about pre- and post-workout snacks. My blender is a MicroBullet. Great article! I also appreciate your honesty about what you do, the things you have in your book that allow a variety of approaches , etc. I know there are still LOTS of myths about being either a vegetarian or vegan, so having real, practical information like this is very helpful. I am overwhelmed trying to eat a whole foods plant based diet and feeling like it is for an elite group of people with unending supplies of either energy or free time. How the hell do you guys do it? I applaud your perserverence — something about your post resonated with me. When I first started eating a plant-based diet I, too, was overwhelmed. With a little planning, though, I began to save loads of time by preparing vegetables before putting them away in the fridge so it was quick to throw a salad together later. My freezer and pantry eventually held all the nuts, seeds, berries, almond milk, etc. I needed to throw in the blender for a morning smoothie…just start adding bulk items you want over a few shopping trips, and slowly get rid of and stop buying the processed food you wish to stop eating. Replace meat with beans, sweet potatoes, etc. Preparation is everything. If possible take one day a week and prep your meals. Try easy recipes: tomato sauce with different veggies, stir fries, beans with green and brown rice. If you have beans in cans and brown rice ready you can add various vegetables or sauces and presto a meal. Make some salad dressings, cut up lettuces and vegetables and presto — a salad. You should probably buy an electric vegetable steamer again, no preparation required which requires zero work if even soups sound too time-consuming for you. Though they are pretty easy once you get the hang of it. Thanks so much for taking the time to post this. Will definitely check out the book. I have been plant based for 9 months now. I am 54 and had high cholesterol and high blood pressure for last 10 years I smoked also Last May they put a stent in my artery and life changed for the good! WHY is this way of eating not presented to cardiac patients as a therapy to bypass surgery, stents and other illness? I know its not a cure all but needs to be an option for all! OH YEAH- I too make dinner thinking lunch next day….. It is an energetic lifestyle! Because if doctors actually cured illnesses rather than just manage illnesses — a lot of money would be lost. Check out who sponsors some of the biggest groups like The American Heart Assoc. Gotta keep everyone is biz! Sad, but true. There is a documentary on Netflix called what the health. I was shocked!! Thank you for this outline of a typical day. It is exactly what I was looking for. My husband and I and our 14 kids are just starting on our vegan diet, and it has bee n tricky thinking of things to eat through out each day. This was extremely helpful. This sounds like a great way to go healthy. I want to start on this diet — or way of eating — but being in another country, there are some of the plants I have never heard of, like: chia seeds, hemp hearts, tempeh. What is similar to these items? What can I use instead of these? I could not find the Ezekiel bread recipe on your Recipes page. Could you please send it to me via my email. of all the diets WHOLE FOOD VEGAN is the HARDEST go figure.. once you cut the salt oil sugar store bought sauces and dressings and fermented crap you are left with fruit and then all these vegetables and seeds that arent edable on their own haha meanwhile your contemplating with yourself if you should go raw for maximum health but you dont wanna fight the cooked adiction ;p. I was wondering how you get your Vitamin D. Do you take a supplement and if so, what supplement? If not, what do you do? Thank you! Thank you for this! Vegans typically avoid consuming the flesh of animals and fish as well as products made from animals and fish i. dairy, eggs, cheese, fish oil etc. A strict vegan lifestyle not only considers what is eaten but what cosmetics or clothes you choose to buy. Well-constructed and planned vegetarian and vegan diets can be achieved, however, athletes and regular exercisers need to be well equipped with knowledge to substitute with suitable alternatives to prevent nutrient deficiencies and ensure that they recover well from exercise. Australians that may be at higher risk of nutritional deficiencies when following a plant based diet include:. Careful attention needs to be paid to the quality, quantity and spread of protein each day, including adequate intake of leucine a branched chain amino acid to support recovery and adaptation from training. However, not all plant-based drinks provide an equivalent source of protein compared with dairy milk. Source: adapted from Rogerson 1 Supplements likely required. Muscle creatine stores in vegetarian or vegan athletes is reduced as foods such as meat, fish and chicken that are rich sources of creatine are omitted in plant-based diets. Supplementation of creatine to improve short-term high intensity exercise, muscle hypertrophy and strength may be warranted for some athletes. Research suggests that muscle carnosine is lower in vegetarian and vegan athletes compared with omnivores. |
| 5 Tips for Creating a Plant Based Diet for Athletes | Article PubMed Google Scholar Marsh K, Zeuschner C, Saunders A. Objectives To investigate the impact of two predominately plant-based diets—whole food plant-based WFPB and plant-based meat alternatives PBMA —vs. Leaner body mass is desirable for improved athletic performance. Article Google Scholar Burden RJ, Morton K, Richards T, Whyte GP, Pedlar CR. α- Linolenic acid supplementation and conversion to n- 3 long- chain polyunsaturated fatty acids in humans. |
| Plant based diets - Sports Dietitians Australia (SDA) | One potential ayhletes could nutritiln that Plant-bsaed who ate less meat were individuals who naturally led healthier hutrition. Personally Allergy prevention tips would be Isotonic drink preferences interested in any articles Plant-based nutrition for athletes show the nutritional values and benefits of Plant-basdd on a plant-based diet for anybody over the age of 70 who is a woman. Reduced body fat is associated with increased aerobic capacity—or the ability to use oxygen to fuel exercise. Now am pretty much vegatararian. Footer Utility Navigation Events Shop Contact Media Center Barnard Medical Center Careers Recursos en Español Ressources en Français. Anyone you share the following link with will be able to read this content:. |
| Course Description | Vegan Calcium Sources 7. Vegan Omega-3 Sources. In the long list of objections typically lobbed at vegans, or indeed anybody who elects to forego meat for even one day a week, is the question of protein. The USDA recommends 0. Pierre, MS, RD, adds,. The 1. Meat and eggs are really, really good sources of protein and they usually have no carbohydrates whatsoever, making them pretty versatile for any omnivorous diet. Consider the following sources. Firm tofu ~9 grams per 3oz serving Tempeh ~16 grams per 3oz serving Seitan ~24 grams per 1oz serving Legumes ~18 grams per 1 cup serving Quinoa 8 grams per 1 cup serving Nut and seed butters ~8 grams per 2tbsp serving Spelt and teff 10 grams per cooked cup Hempseeds 10 grams per 1oz serving Oats 6 grams per half cup serving. Check out the 6 best vegan protein powders on the market! Animal proteins are always complete, meaning they contain all nine essential amino acids — the building blocks of protein — in roughly equal amounts. For starters, there are a lot of vegan proteins that are complete, such as soy, quinoa, amaranth, and buckwheat. Mike T. Nelson told BarBend in our article that explored the pros and cons of soy. I usually recommend having higher goals for these nutrients in a vegan diet to make up for poor conversion. Note that supermarkets are also full of fortified juices, milks, and breakfast cereals to help make up for diets low in calcium. In brief: Omega-3 fatty acids are polyunsaturated fatty acids that are best known for being found in fatty fish, though some meats, like grass-fed beef , can also be a decent source. Many plant fats, like seed oils, are high in Omega-6 fatty acids. Getting more Omega-3 has been linked to lower inflammation, better cognitive health, and better physical performance. The main forms of Omega-3 are EPA, DHA, and ALA. The latter, ALA, is the kind you usually find in vegan foods that are touted as sources of Omega-3 such as flaxseed, walnuts, chia seeds, and hempseeds. In short, a gram of Omega-3 from nuts is about 10 percent as useful as a gram of animal-derived Omega There are two potential solutions, though. Firstly, you can just eat a lot more ALA than you would EPA or DHA and let the body convert it. One of our favorite meal replacements Huel has done this: most experts recommend between and milligrams of Omega-3 per day and Huel delivers 3. The second solution is to take the only form of vegan DHA: algae supplements. That said, supplements may not be necessary if the diet is rigorously tracked — but make sure you speak with your physician before making big changes to your eating regimen. Antonio J, et al. Now, a new review my colleagues and I published in the journal Nutrients examines the science behind the advantages a plant-based diet provides to athletes. Download our free e-book to learn how plant-based foods can fuel athletic performance and to get started with plant-powered recipes! Fill out the form below and the download link will be delivered to your email inbox. Blog Jan 10, Six Reasons Athletes Are Running Toward a Vegan Diet by President - Neal Barnard, MD, FACC. Share on Facebook Share on Twitter Share via Email. Even athletes are at risk for heart disease: In one study, 44 percent of endurance cyclists and runners had coronary plaques. Meat consumption and high cholesterol levels exacerbate inflammation, which can result in pain and impair athletic performance and recovery. Studies show that a plant-based diet may have an anti-inflammatory effect. A plant-based diet, which is low in saturated fat and free of cholesterol, helps improve blood viscosity, or thickness. That helps more oxygen reach the muscles, which improves athletic performance. Plant-based diets improve arterial flexibility and diameter, leading to better blood flow. Human physiology shows that body fat increases because our bodies store extra calories. Your body stores this fat within specialized fat cells adipose tissue. For example, a recent large study DIETFITS Diet Intervention Examining the Factors Interacting with Treatment Success concluded that both low-fat and low-carb diets were successful in weight loss. Similarly, studies also show significant reduction in weight, BMI and waist circumference when individuals used the Italian Mediterranean Diet and Paleolithic Diet, which both include animal products. However, several meats are unhealthy and are loaded with saturated fat, making it more likely for individuals to gain weight given a similar intake of food. In other words, eating 1 gram of red meat will have a greater percentage of fat, and thus contain more than twice as many calories than if you ate 1 gram of vegetables. If an individual were to eat an equal number of plant-based calories versus meat-based calories, the individual can eat twice as much vegetables than red meat. While some athletes make it a goal to decrease body fat percentage, it is important for athletes to also get enough calories in order to optimize their athletic performance. Since athletes are doing more physical activity each day than the average person, they also need to consume more calories to match their energy expenditure. As Dr. An athlete who is a competitive heavyweight rower or training for long distance running races, for example, may need to eat two or three times that amount of calories daily. Not all calories are the same. Carbohydrates are either broken down into glucose, which our body can quickly use as energy , or stored in our bodies as glycogen, which can be used as ener gy once all the glucose is consumed. The first is a simple carbohydrate which naturally occurs in small amounts in sweet foods like fruits. These are more commonly consumed by people through sugar, fruit juice concentrate, soda, and several other processed foodsThe second type is a complex carbohydrate found in whole grain foods, fruits, and starchy vegetables. Complex carbohydrates , and not simple carbohydrates, are important for enhanced athletic performance, particularly for endurance training lasting more than minutes. Because competitive athletes practice for multiple hours per day, it is important for them to have a constant supply of energy rather than having short energy spikes. Thus, plant-based diets are beneficial because they contain a significant portion of complex carbohydrates and will help athletes have a longer, more stable, and more constant supply of energy throughout the day. Second, complex carbohydrates are important for glycogen storage. Glycogen synthesis is a slow process, taking hours to days to replete glycogen storages after an intense workout. Recently , competitive athletes have been promoting high-fat diets contributing to their elite performance. Some individuals misconceive that eating a high-fat diet leads to high levels of fat stores, which can be utilized for long-distance efforts or endurance sports. |
Plant-based nutrition for athletes -
I am buying less from the standard chain supermarkets. Buying more healthy choices from the whole foods markets and farmers markets. Down the road, I may cut out all meat, all supermarket food, all processed food. I just need to move myself towards those goals.
I read more about diets and food. There is a lot of misinformation on the Internet and in books. Use your best judgment, and stay in tuned with your body to know what seems right for you. I loved this—especially the part about how much to eat.
No one ever listens. Another great post Matt, it can be frustrating trying to explain it to doubters that you can run and lift weights well on a meat free diet and take it to vegan also - the mainstream is very much controlled by upbringing and perceived ideas that straying from the norm creates fear and insecurlty in some people.
Cheers, ZAC. and most important, how can I keep myself healthy and strong? No meat or dairy or eggs and ZERO issues with energy at all. Fruit, veges, some grains usually wholemeal bread occas, quinoa, cous cous, nuts and seeds, i still use caffeine also , i use non gmo soymilk YES i was once ANTI soy- but with further research am not convinced its a problem in moderation on healthy people at all.
I use oat milk occas, rice milk, almond milk whatever floats ur non dairy boat :P. Keeping strong is a case of getting enough CALORIES and exrecise for your given desires.
I have a sub 4hr MARATHON in 12days and can stil lbench Enjoy the journey 🙂. Hi Matt, love your site. I was just wondering whether you recommend protein shakes for that extra protein boost?
There is a lot of information about the what, and almost none about the how much??? I think you should be more specific about the amount of every food group, mainly the fats and carbs. So im trying to go vegetarian purely bc I believe animal crultey is the most evil thing possible.
But I run cross country and play lacrosse. Will drinking whey protein with soy milk every time I go to the gym going to get me the same workout as when I was a meat lover???
Any tips on this? Much appreciated 🙂. I get my protein from avocados, nuts, broccoli, kale, etc. Most plant food contains protein, and all have fiber unless it has been processed out , so I lose nothing nutritionally, environmentally, compassionately from avoiding animal-based food.
This site has been such a huge help!! I am not a runner but I am a competitive roller derby player who wanted to give up meat a few months ago. I have learned so much here.
I have been a meat free athlete for 3 months now and I feel GREAT!! I feel light on my skates and have plenty of energy to get through all my team practices. As a vegetarian I would say that the staple foods are definitely things I keep, especially quinoa.
I love it. I prefer to eat that over rice and I feel as though it works the same as rice and it taste so much better. I like to cook it with vegetable broth instead of water because it adds a lot more flavor to the grain. Hi there, I have on the contrary very different experience… I was very devoted vegetraian for many years even vegan at some point and eventually I started to eat meat due to poor endurance, constant fatigue, low iron… etc… I noticed massive difference in my performance, increased endurance in sports and quicker recovery after sport, improved skin and generally increased feeling of wellbeing.
If I do not eat meat for few days even though I still have plenty of protein from nuts, and milk, eggs etc I tend to get very sore afer any physical activity, get muscle pains and fatigue… for me eating meat was a return to health.
Having said that I am not a massive meat eater and I still get a lot of my protein from vegetarian resources.
Why I am saying all that is to emphasise that we are all different and our bodies react differently to various diets so diet which is great for some, is not that great for others. could someone tell me why soy should be limited? Is there something bad about soy, like high fat in relation to other protein sources?
or is it a gmo thing? What should i eat….. and the main thing is that i am a pure vegetarian and also a state level athlete. Hi there I am just wondering if this can be done gluten free as well, the food regime I mean of course.
I am still working out whats gluten free and whats not at the present, cheers thankyou. I become a much better cyclists after switching to a plant based diet. People still ask strange question when you tell them you ride km and you are a vegan, but somehow more and more of them are taking a keen interest.
Be the change and all that. Thanks a lot for your article. Thank you. Way late to the party, but a fellow blogger sent this article to me recently.
Great post. Best, Jane. Hi Matt. As usual all your content is awesome, and stands the tests of real life. have never felt better, nor looked better or back. thanks for the magnificent content as usual, and for being an inspiration for my ongoing unbelievable life change, and probably for many others as well.
com Thanks again for your content and approach. would love to see all of you there. I have turned vegetarian in last few years out of choice- to lead a more healthy life. My ability to be fit, recover from fatigue, happiness in life has only been better.
Hi, Great site. Have tou any advice? All the best JRusso from Portugal. With staple foods, high-protein vegetarian foods, nutrient … […].
Great, straightforward article. I would add that blue-green algaes like spirulina and chlorella are also excellent sources of plant-based protein.
Thanks for sharing! I try to limit our soy intake and we also try to maintain a dairy-free diet. Your resource has been such a huge help to us!
I have switched to a vegetarian diet after having some intestinal issues over the past six months. For a long time, I was considered about effects that switching over would have on my body.
I have always been athletically inclined, but lately, I have found myself getting tired after running or lifting weights. It looks like I need more protein in my diet. Thank you so much for keeping up this incredible website full of great resources. I really appreciate website like these and i will always share it around so others can be more informed.
What are the best items you recommend for high protein? you have rightly pointed out that it is effort intensive but I have failed to replace my meat with anything substantial even after repeated efforts. I have turned vegetarian in last few years out of choice and I am very happy now ,Now I can feel the change I recommended my sister also to follow this 🙂.
I hate how everyone believes you simply NEED to eat meat in order to be an athlete. There are plenty of options that allow you to get the protein you need without eating animals.
This sure is a great read and comes at a time when diversification on the source of proteins is very important. We are now in the know. Thanks for sharing. I was also an athlete in the past, I was sometimes vegetarian, which is great if athletes know vegetarianism properly, so this article will be very helpful for them.
I am thankful I found this, I go back and forth on a vegetarian diet; my hardest problem is at some point I just start eating sugary items, candy, cakes, and I think to myself this is less healthy than putting meat back into my diet and taking sugar out.
She says I eat too much protein and drink too many sports drinks and my diet is not as healthy as I think it is.
So how to encourage him to eat protein based food and how to combine fats and proteins in his everyday meal.
It is a big challenge. But suggest me protein rich , energy and stamina building diet in vegetarian since am a football player and into boxing. I decided i would give vegetarian nutrition a trial for 6 months and after 3 months in and being not able to lift my arms or legs let alone run 10kms or do a weights session or compete in surf lifesaving comps and be my generally high energetic, high stamina and fast paced person i came to the conclusion that for me, no meat in my diet was not sustainable nor an acceptable quality of life and a way to continue with.
so i had a decent sized steak first night in of my reversal and within 24 hrs i was up and about and running, not 10 kms, but running and reasonably active.
my mood stabilized and so did my energy. not sure how you all got your energy, strength and stamina you speak of through vegetarian, vegan or plant based. i am glad i gave it a go and i will continue to be more vegetarian then i used to be but for me i need red meat for certain vitamins and minerals i can not get any other way, esp with my high athletic and busy lifestyle.
Great post Matt. That staples section is great. I loved the way you have organized so much information in one crisp post. This helped me so much! I am an endurance and sprint runner. I used to eat a lot of meats for my diet as an athlete to keep me fueled, but since I switched to vegetarianism I have been feeling very weak on my runs due to not knowing what foods I need to eat to help fuel my body.
This really helped!! Frazier has a variety of blog posts, podcasts, and products for purchase where he details his […]. I used the last book to become a vegetarian, now get me to a new level.
If post-menopausal women want to develop lean mass, then follow exercise with protein to get that anabolic stimulus that estrogen used to give us. The information that I found in the book did not address this growing segment of the athletic population.
Well this is very interesting but I still question the needs of a menopausal woman over 70 who is an athlete what are their specific needs most of the time we only hear about people who are younger and male.
The nutritional needs and hormonal needs a women who are older beginning from 55 and even reaching into the hundreds varies greatly from man and that information is very difficult to come by. Personally I would be very interested in any articles that show the nutritional values and benefits of going on a plant-based diet for anybody over the age of 70 who is a woman.
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Member Login. Leave a Reply Cancel reply Your email address will not be published. Meredith, you changed your blog name! Did you change the focus of it, or just the name? Help me out guys, suggest me a diet which makes me half my size! Great website. Taken some of your ideas and will be putting them into practice ASAP.
Thank you! The majority of vegans I know over 45 are over weight or obese. What do you say? But suggest me protein rich , energy and stamina building diet in vegetarian since am a football player and into boxing Need to build my stamina. Really liked the vegetarian diet plan Too good thank you.
I am a vegetarian and this really helped me out when I read it. So thank you!!!! Previous Post. Next Post. Error: Contact form not found. Visual Text. Link Text. Open link in a new tab. Research suggests that muscle carnosine is lower in vegetarian and vegan athletes compared with omnivores.
Beta-alanine supplementation has been shown to improve intracellular buffering and act as an antioxidant by increasing muscle carnosine stores however; further research is needed and with any supplement use, seek the advice of an Accredited Sports Dietitian. Well-constructed and planned plant-based diets such as vegetarian and vegan can be successfully achieved; however careful consideration in some groups is needed to prevent nutrient deficiencies.
Ongoing support and monitoring from your medical practitioner or accredited sports dietitian is highly recommended to ensure adequate dietary variety and information about plant-based products available in Australia to help meet daily energy and nutrient needs. Grains, legumes, beans, tofu, lentils, quinoa, nuts, seeds, soy milk, soy yoghurt, split peas.
Legumes, beans, grains, nuts, seeds, dark green leafy vegetables, fortified breakfast cereals. Tofu calcium set , fortified plant-based drinks and juice, kale, broccoli, almonds, sprouts, bok choy, cauliflower. Sure, there are plenty of vegan recipes that call for soaking cashews or following a detailed recipe, but there are also a ton of vegan recipes that are quite easy.
I have plenty of simple vegan recipes on this site you can find all of them here. Here are the simplest ones that come together in minutes. This a no-brainer, right? The number one thing that people wonder about veganism is how to get enough protein. Not only is protein necessary for muscle growth and recovery, it also helps keep you full throughout the day.
Aim to spread your protein intake throughout the day and get equal portions at breakfast, lunch, dinner and just a little bit less at snack time. Protein needs are different for everyone, but this guide will help you determine how much is right for you. As a rule of thumb, aim to get at least 20 grams of protein at every meal.
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. The more active you are, the more protein you will need.
The key word here is athlete. For example, a collegiate soccer player and professional weight lifter. Those who eat meat generally have no problem meeting their daily protein requirements.
This is a question I get asked all the time, and the answer is… it depends! Like everything in the nutrition world, it depends on the athlete, their training schedule and their diet. As a matter of fact, I delve into all of this in Greenletes Podcast Episode 9. To learn more about plant-based protein for endurance athletes, listen here:.
Make sure you scroll all the way to the end to see my list of the best vegan proteins for athletes. 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. Studies have shown that consuming a plant-based diet may reduce the risk of obesity, heart disease, high blood pressure, and Type 2 Diabetes.
The list provides as much healthy protein as a meat-based diet, plus plenty of healthy and quick vegan recipes for athletes to fuel. But soy is the base of so many other products, like tofu, tempeh, edamame and soy milk Read: Everything You Need To Know About Tofu.
Soy is one of the few vegan protein sources that is considered a high-quality protein, meaning that has all nine essential amino acids that the body cannot make.
Both a quarter of a block of tofu and a ½ cup of shelled edamame have about 9 grams of protein. Pick up a bag of frozen edamame from any supermarket to throw in the microwave and enjoy as a quick recovery snack after an intense workout.
Or try one of the many tofu or tempeh recipes below. With a mild, nutty flavor, quinoa is a gluten-free alternative to other grains. One cup of cooked quinoa offers about 8 grams of protein, and you can use it in salads , soups or just about grain bowls.
Here are some of my favorite recipes with quinoa. Made from wheat gluten, seitan resembles the texture of ground beef or chicken.
It has a savory umami taste, like mushrooms, but it will easily take on the flavor of the sauces and spices. There are so many varieties, like brown, red and black, and they are chock full of protein.
And lentils are also a great substitute for meat in dishes like tacos, meatballs or burgers, or they can serve as the base for a grain bowl. Here are some of my favorite lentil recipes.
Beans are a staple for plant-based eaters, since they provide a wide variety of nutrients in a small package. Specifically, you get carbs, protein, fiber and other vitamins and minerals from beans. Not to mention that you can buy them in a can, so you just need to open, rinse and eat.
Plus, they are incredibly affordable and come in so many varieties. Whether you like black beans, chickpeas, white beans, kidney beans or some other sort of bean, these are great sources of protein in the vegan diet. You may not think of oats as a source of protein, but whole grains have more protein than you may think.
Although they might not be as high in protein as other items on the list, oats are easy to incorporate into your diet. Try a bowl of oatmeal with berries, nut butter and milk after a tough workout or throw oats into a smoothie.
If you like to make your own homemade breakfast or snacks, try these simple recipes. But hear me out, peas are a great source of plant-based protein.
Scott Jurek, one of the greatest ultramarathoners WHR and weight management all WHR and weight management, is vegan. Most nutritiom the Tennessee Ahtletes linebackers are Atuletes, and New England Patriots star Omega- for diabetes Cam Plant-bzsed is too. Is Tom Brady WHR and weight management Then nutrigion are nutritino strength and bodybuilding athletes like Rich Roll, Natalie Matthews, and strongman Patrik Baboumian, who not only excel on a plant-based diet, but have been wildly successful in competition. A plant-based diet plan for endurance athletes is really not all that different from a normal healthy diet, with the exception, of course, of the meat and animal products. You can take it as far as you want, and some vegetarian and vegan athletes tend toward raw and gluten-free diets, citing even greater energy gains. This qthletes was originally published in nutrifion Spring print issue. Allergy prevention tips oday, there WHR and weight management several Plant-bxsed athletes who successfully compete and win while eating Weight management success stories plant-based diet. WHR and weight management tennis player Venus Williams to basketball player Kyrie Irving to ultramarathoner Scott Jurek, athletes who compete at high levels in different sports proudly support and talk about the importance of their plant-based diets. Because of these correlations, researchers in recent years have been studying how nutrition plays a role in optimizing athletic performance. Researchers want to know if these athletes have better results in performance because of their plant-based diets, and if so, how these diets actually improve athletic performance. Plant-based nutrition for athletes -
There are two potential solutions, though. Firstly, you can just eat a lot more ALA than you would EPA or DHA and let the body convert it. One of our favorite meal replacements Huel has done this: most experts recommend between and milligrams of Omega-3 per day and Huel delivers 3.
The second solution is to take the only form of vegan DHA: algae supplements. That said, supplements may not be necessary if the diet is rigorously tracked — but make sure you speak with your physician before making big changes to your eating regimen.
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Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. Third, muscle biopsies and dual-energy X-ray absorptiometry scans could explore glycogen storage, muscle protein synthesis, and body composition as mechanisms by which diet impacts athletic performance.
However, these were not assessed due to budget constraints. Lastly, the effect of auxiliary animal product intake dairy, egg in diets was not isolated from intake of primary protein sources animal meat, plant-based meat alternative, whole plant proteins.
However, the study was not reductionistic — we intended to study generalizable plant-based diet patterns rather than compare dairy and egg vs. other protein sources. However, this sample size may not have allowed us to detect statistically significant differences in performance.
More importantly, future research must establish what constitutes a meaningful difference in athletic performance i. Runners and resistance trainers in the present study experienced no significant change in endurance or muscular strength on two predominately plant-based diets WFPB and PBMA compared to Animal.
WFPB and PBMA excluded animal meat and deemphasized consumption of dairy and egg, but this did not appear to impact performance. Protein and carbohydrate intake for recreational athletes met ISSN recommendations for general fitness on all three diets, which is consistent with our findings of no significant differences in athletic performance.
Protein intake greatly exceeded ISSN recommendations on Animal, suggesting recreational athletes may not need to overemphasize protein intake from animal meat to meet recommendations.
Our study is one of the first to explore the impact of plant-based meat alternatives on athletic performance, and our dietary intake data highlights PBMA as a potential intermediate between Animal and WFPB in protein and macronutrient composition that could sustain performance.
Consumption of PBMA could increase protein intake within plant-based diets for athletes with higher protein needs. Our dietary intake data also highlights how plant-based diets WFPB and PBMA can increase carbohydrate intake which is essential for athletic performance. Overall, no significant changes in any athletic performance outcome were seen between diets which suggests that both WFPB and PBMA can serve as a viable option for recreational athletes to adopt.
With these findings, recreational athletes can begin to feel more confident that replacing animal meat and shifting to a more plant-based diet will allow them to achieve adequate protein intake and maintain athletic performance.
Data described in the manuscript, code book, and analytic code will be made available by the corresponding author, Aubrey K. Roberts, upon reasonable request. Mendoza-Vasconez AS, Landry MJ, Crimarco A, Bladier C, Gardner CD.
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Download references. This research would not have been possible without the contributions of the following individuals and groups. Nutritionists and dietitians who helped with the study included Dalia Perelman, Christina Petlura, Diane Demis, and Lindsay Durand.
And finally, the study would not have been possible without the participation of our incredible study volunteers. The lead author, Aubrey K. This work was exclusively supported by Stanford Prevention Research Center and the Nutrition Studies Research Group.
Stanford Prevention Research Center, Stanford University School of Medicine, Stanford, CA, USA. Aubrey K. Roberts, Vincent Busque, Jennifer L. Robinson, Matthew J. You can also search for this author in PubMed Google Scholar.
Correspondence to Aubrey K. Procedures for this study were followed in accordance with the ethical standards from the Helsinki Declaration and were approved by the Stanford University Human Subjects Committee Institutional Review Board protocol All study participants provided written informed consent.
Christopher D. Gardner acknowledges that he has received previous funding from Beyond Meat in the past. However, the present study was not affiliated with Beyond Meat. No external funding was received.
All authors report no conflicts of interests. Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations. Nutrient Profiles per Serving of Whole Food Plant-Based Proteins, Plant-Based Meat Alternatives, and Animal Meat. Supplementary Table 2.
Weekly Adherence to Consistent Physical Activity Across Diet Phases. Supplementary Table 3. Rate of Perceived Exertion RPE on Athletic Field Test. Supplementary Table 4. Anthropometric Measures after 4-wk diet phases. Supplementary Fig.
Primary Athletic Field Test Outcome Runners : Minute Timed Run. Primary Athletic Field Test Outcome Resistance Trainers : Machine Composite Strength.
Secondary Athletic Field Test Outcome Runners : VO2 max. Secondary Athletic Field Test Outcome Resistance Trainers : Push-Up. Secondary Athletic Field Test Outcome Resistance Trainers : Pull-Up.
Secondary Athletic Field Test Outcome Resistance Trainers : Chest Press. Secondary Athletic Field Test Outcome Resistance Trainers : Leg Press. Secondary Athletic Field Test Outcome Resistance Trainers : Lat Pull-Down. Athletic Performance over the week intervention: minute timed run.
Athletic Performance over the week intervention: machine composite strength. Diet Satisfaction. Open Access This article is licensed under a Creative Commons Attribution 4.
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Reprints and permissions. Roberts, A. et al. SWAP-MEAT Athlete study with appetizing plant-food, meat eating alternatives trial — investigating the impact of three different diets on recreational athletic performance: a randomized crossover trial. Nutr J 21 , 69 Download citation.
Received : 02 August Accepted : 17 October Published : 16 November Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article.
Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Research Open access Published: 16 November SWAP-MEAT Athlete study with appetizing plant-food, meat eating alternatives trial — investigating the impact of three different diets on recreational athletic performance: a randomized crossover trial Aubrey K.
Roberts 1 , Vincent Busque 1 , Jennifer L. Robinson 1 , Matthew J. Landry ORCID: orcid. Gardner ORCID: orcid. Abstract Background Plant-based diets are known to be beneficial for cardiovascular health and promote environmental sustainability. Objectives To investigate the impact of two predominately plant-based diets—whole food plant-based WFPB and plant-based meat alternatives PBMA —vs.
Results 22 recreational athletes completed the study age: Conclusions Our findings suggest recreational athletes can maintain athletic performance on both an omnivorous diet and two diets that are predominately plant-based.
Trial registration NCT Retrospectively registered. Introduction Plant-based diets—dietary patterns focusing on vegetables, legumes, fruits, nuts and seeds, and whole grains—are associated with improved cardiovascular outcomes and environmental sustainability compared to omnivorous diets [ 1 , 2 , 3 ].
Methods The study protocol was approved on April 2, Protocol ID Study design SWAP-MEAT Athlete Study With Appetizing Plant-Food - Meat Eating Alternatives Trial builds upon the SWAP-MEAT randomized crossover trial that investigated CVD risk factors in adults after 8-week PBMA and Animal diets [ 20 ].
Study participants Participants were generally healthy, recreational runners and resistance trainers. Run-in phase Participants completed a 2 week run-in phase for familiarization with logging and equipment before beginning diets.
Randomization Participants were randomized to one of six possible diet orders with the three arms of WFPB, PBMA, and Animal. Dietary intervention and assessment All diets WFPB, PBMA, Animal lasted 4 weeks each. Athletic field tests Participants completed athletic field tests at baseline and after diets week 4, 8, Additional measures: RPE, anthropometrics, diet acceptability Participants used the Borg Rating of Perceived Exertion RPE Scale, ranging from 6 no exertion at all to 20 maximal exertion , to rate perception of physical exertion [ 26 ].
Statistical analysis Participant baseline characteristics are presented as means ± standard deviation SD or percentages. Results Participant population Figure 1 shows participant flow through the study. Participant flow for the SWAP-MEAT athlete study.
Full size image. Table 2 Summary of dietary intake and adherence 1 Full size table. Table 3 Athletic field test outcomes and mean differences between diets Full size table.
Discussion SWAP-MEAT Athlete explored the impact of two predominately plant-based diets—WFPB and PBMA—compared to an omnivorous diet favoring red meat and poultry Animal on endurance and muscular strength. Protein recommendations Our findings of no significant differences in athletic performance may be related to the fact that adequate amounts of protein were consumed on all diets.
Carbohydrate recommendations On average, athletes also met ISSN recommendations for carbohydrate intake for general fitness on all diets [ 28 ].
Strengths Our three-way randomized crossover trial recruited athletes across a variety of types and sexes: 12 runners six male, six female and 12 resistance trainers six male, six female. Limitations We acknowledge several limitations: diet phases lasting 4 weeks are common in literature, but may not have been long enough for adaptation and observation of changes in performance.
Conclusion Runners and resistance trainers in the present study experienced no significant change in endurance or muscular strength on two predominately plant-based diets WFPB and PBMA compared to Animal.
Availability of data and materials Data described in the manuscript, code book, and analytic code will be made available by the corresponding author, Aubrey K. Abbreviations Animal: Omnivorous diet ISSN: International Society for Sports Nutrition PBMA: Plant-based meat alternative diet RPE: Rate of perceived exertion WFPB: Whole food plant-based diet.
What nutrihion you eat Allergy prevention tips a caloric restriction and brain health day? Even as the plant-based diet becomes more commonplace, people still ask nurition this WHR and weight management all the time. But I do make food a priority, like it should be. I eat according to a few simple guidelines e. And what that means is that each day, there are relatively few decisions I have to make around food.
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