High Performance Athletics on a Plant Based Diet?

Athletes are always concerned about being protein deficient as they are conditioned to believe that more is always better and insufficient protein intake will not allow them to achieve their optimal best. This is of particular concern if they decide to switch to a plant based diet. However, eating a plant based diet and being a strong, fit athlete is  not mutually exclusive.

Contrary to popular knowledge, muscle mass is not dependent on protein consumption. Rather, there are three key components involved in increasing muscle mass. These are genetics (over which one has no control), hormones (which can be manipulated by drugs or growth hormones) and the frequency with which the muscle is loaded (through strength training or resistance training exercises). Adults cannot increase the amount of muscle in their bodies by eating an excess of protein. Dietary protein consumed in excess of requirements, is converted to glycogen and triacylglycerols which are then stored as fat in the body. This can pose a problem for an athlete. A high protein diet for athletes can provide insufficient carbohydrates to replenish the muscle glycogen which can result in fluid imbalances and dehydration. 

Excess protein stresses the bones, liver and the kidneys. Protein requirements vary from day to day depending on output (physical activity) and general health. Trying to force the same amount of protein into one’s body everyday, irrespective of need is not a good idea and can be detrimental to the organs. Supplementation with protein supplements for athletic performance is still a grey area as there is not enough evidence or research showing the effects of consuming extracted protein, be they from animal or plant source over a long period of time. Consuming isolated soy protein for instance, has been shown to increase insulin like growth factors (IGF-1) more than dairy protein. This has been linked to tumor growth and the development of certain cancers.

Whether one is an endurance athlete, runner, cyclist or is just someone trying to achieve their personal best, getting one’s nutrition right is key to maximising athletic performance. Managing energy reserves is a constant battle for any endurance athlete. And one’s diet around workouts plays a big role not only in overall performance but also in recovery. Plant  based diets can be less calorie dense than omnivorous ones and it takes a lot of calories to fuel an endurance athlete. Eating too few calories, can hamper recovery efforts, lessen the impact of hard workouts and slow metabolism. Therefore, it is essential to consume adequate calories for long term training and good health.

For long lasting fuel, plant based athletes need to  centre their diets around calorically dense, whole plant foods that are rich in complex carbohydrates. These include beans,potatoes,lentils,squash, brown rice, quinoa and oats. Fruits are also an excellent source of fuel. They are especially good right before a workout as fruit digests quickly and does not sit heavily in the stomach before an endurance event. If the ratio between carbohydrates and protein in the choice of food is maintained at 3:1, an athlete will get more than adequate protein to sustain him/her either for an endurance event or for a shorter duration when maximum energy is needed to perform at peak levels. When an abundance of whole, unprocessed plant food is eaten, it also provides the body with a range of macro and micro nutrients. Intense exercise triggers the release of compounds called free radicals. Free radicals can cause cell damage, loss of muscle function and result in an inflammatory response like chronic pain and swelling. Eating foods that are rich in antioxidants, like plant food, help protect cell membranes from damage caused by these free radicals. These nutrients promote the growth and repair of injured tissue and can help to enhance both short term and long term recovery from intense exercise.

Many athletes are unsure about what to eat after a lengthy workout. Nutrient timing should be the focus. Immediately after a workout, consuming carbohydrates with a bit of protein enhances the absorption of glucose into the muscle cells. Eating a banana with a handful of nuts or seeds will immediately perk up the muscles. 45-60 minutes after the workout, one should focus on eating a  plant based protein like a bowl of legumes with some leafy greens and quinoa. This nutrient dense combination is filled with protein, minerals, vitamins and antioxidants that will help to rebuild cellular tissue. However, recovery for an athlete doesn’t stop with a post workout meal. Eating again after an hour or two will give the body the energy it needs to recover.  For instance, a  whole grain pasta with lentils and vegetables or a bowl made with brown rice, beans, avocado, peppers, lettuce and tomato salsa are some good options. These combinations also create diversity in nutrition.  

The solution for athletes is therefore not to consume more protein but to increase their calories to match their training output. Timing and quantity of meals can be adapted depending on duration and intensity of workout. This will help in recovery and performance.  And not everything is related to food. Tools like stretching, foam rolling , self massage or wearing compression socks also play a very critical role in helping recovery and performance. 

And finally here are some great sources of plant protein that can be added to a meal plan not only by athletes but for anyone on a plant based diet. 

Lentils ( I cup cooked lentils = 18 grams of protein) 

Edamame (1 cup = 18.5 grams of protein)

Almonds ( 23 almonds or 1 ounce = 6 grams of protein)

Quinoa ( 1 cup = 8 grams of protein)

Seitan (3 ounces =15 grams of protein)

Peanut butter (2 tablespoons =7 grams of protein)

Peas ( 1 cup = 8 grams of protein)

Chia seeds (2 tablespoons = 5 grams of protein)

Tofu (⅓ cup = 8 grams of protein)

Tempeh (100 grams = 19.9 grams of protein)

Sun- dried tomatoes ( 1 cup = 7.6 grams of protein)

Nutritional Yeast (¼ cup = 5 grams of protein)

Hemp seeds (3 tablespoons = 9 grams of protein)

Venus Williams , Scott Jurek, Virat Kohli are some fine examples of  plant based athletes amongst many others, and are proof that high level athletic performance can be achieved by consuming a whole food plant based diet abundant in beans, greens, nuts, seeds, whole grains and other colourful plant foods. 

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