In tests of athletic performance, plant-based diets hold their own
Could athletes trade meat for plants and maintain their performance? In a multi-university study, researchers found that recreational runners and resistance trainers did just that.
A recent study published in the Nutrition Journal reveals that recreational runners and resistance trainers can maintain their performance while switching to a plant-based diet. Researchers from Rutgers, Stanford, Vanderbilt, and the University of Reading compared the endurance and strength of physically active college students as they alternated between plant-based and omnivore diets for four weeks. The crossover design allowed each participant to serve as their own control by experiencing both diet phases.
The study found no statistically significant differences in athletic performance between the plant-based and omnivore phases. Recreational runners covered an average distance of 8,720 feet during the omnivore phase and 8,602 feet during the plant-based phase, a difference of about 118 feet. Resistance trainers' strength measurements were about 4% lower during the plant-based phase. However, these variations did not reach statistical significance, indicating the differences could be attributed to chance.
Participants on the plant-based diet consumed an average of 71 grams of protein per day, compared to 103 grams during the omnivore phase. Despite the lower protein intake, their protein consumption remained within recommended levels for general fitness activities. The plant-based diet also provided more carbohydrates, fiber, iron, and calcium, while the omnivore diet contained more saturated fat, cholesterol, and vitamin B12. Both diet phases had similar calorie intakes.
The researchers emphasize the importance of planning a balanced diet, particularly highlighting the need for vitamin B12 supplementation for long-term plant-based eaters. The study, conducted through the Menus of Change University Research Collaborative, involved university participants and aimed to explore the impact of plant-based diets on athletic performance in recreational athletes.
Participants suggested improving the taste and variety of plant-based dishes in university dining halls, and cultural background, familiarity, cost, and accessibility influenced their willingness to choose plant-based meals. The findings are primarily applicable to healthy, recreational college athletes over a short period, and further research is needed to determine the long-term effects of plant-based diets on elite athletes, muscle development, and recovery.
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