We’ve all heard of the benefits of eating more plant-based foods, both for our health and the health of the planet. The EAT-Lancet Commission (2019), a collaboration of 37 leading scientists, whose goal was to develop global science targets for healthy diets and sustainable food production, reported that “food is the strongest lever for optimizing human health and sustainability environment on Earth.’
Over the last decade, the number of people who have chosen to eat less meat and fewer animal products has increased significantly. As of 2021, 12% of the UK adult population follow a vegetarian (7%) or pescetarian (5%) diet, and 3% are vegan. These are established nutritional approaches, but plant-based eating is becoming a go-to approach due to its popularity on social media and its ties to “wellness.”
How is plant-based eating different from being vegetarian or vegan?
The Vegan Society defines veganism as follows: ‘Veganism is a philosophy and way of life that seeks to exclude, as far as possible and practicable, all forms of exploitation and cruelty to animals for food, clothing or any other purpose. , and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment.’
Being a vegetarian, on the other hand, involves eating a diet that excludes meat, fish, and animal ingredients like gelatin, but includes eggs, dairy, and honey. With a plant-based diet, you avoid eating animals and animal products for health or environmental reasons, but unlike veganism and vegetarianism, it’s not a dedicated practice: you may still eat animals and animal products from time to time. Similarly, you may choose to wear leather or use personal care products that contain ingredients derived from animals.
Are there any performance benefits associated with following a vegan diet as a runner?
While there is little data on the impact of a plant-based diet on athletic performance, available studies show that it is not affected among those who choose vegetarianism.
Information on vegan diets is scarce. From my experience working with runners, I see no reason why performance can’t be sustained, whether you’re vegetarian or vegan, as long as you make the right choices to support your training and recovery.
Are there any downsides to following a vegan diet as a runner?
That said, one potential issue to consider is volume, both in diet and training. Vegan and plant-based diets tend to be high in fiber, with fruits and vegetables replacing carbohydrates, proteins, and essential fats. When training volume and energy needs are high, some may find it difficult to consume enough energy through a plant-based approach as it is less energy dense. This can have negative health and performance consequences if not addressed.
While many people worry about protein intake, especially on vegan diets, as long as you eat a mix of grains and legumes every day, you should be able to meet your requirements. Older athletes, who have higher protein needs, may benefit from pea or soy supplementation. protein powders.
Some micronutrients may be more difficult to obtain from diets that avoid animals and animal products. Vegetarian runners should watch their iron levels and Omega-3 fatty acids, as these are difficult to obtain when meat or fish are not consumed. Vegan and plant-based runners should also consider their levels of vitamin B12, iodine, and calcium.
last word
Plant-based diets have become big business and plant-based foods are considered by some to be inherently healthy and morally good. It’s important to remember that heavily packaged or processed plant-based foods can have a negative impact on your health and the environment.
Renee McGregor is a leading sports dietitian with over 20 years of experience. Visit reneemcgregor.com for more information.
