The Benefits of a Plant-based Diet for Athletes

by Melinda Burris Willms

      There are a wide range of vegetarian or vegan diets; this article discusses the recent trend toward a plant-based diet that does not include any animal products but relies on a diverse combination of nuts, soy beans and legumes and a mix of grains, vegetables and fruits. The plant-based diet is practiced by elite athletes including tennis champions Serena and Venus Williams.

Scientific research studies have repeatedly shown there are health benefits to a plant-based diet thanks in large part to the increased intake of phytonutrients which have been demonstrated to improve blood circulation, reduce inflammation, and aid in controlling weight and thus thought to assist in advancing athletic training and improved performance and recovery.¹

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Risks Associated with the Plant-based Diet

While research demonstrates numerous health benefits from a plant-based diet, there is no definitive link shown between this vegetarian diet and better athletic performance. It is known that it can be difficult for individuals on this diet to maintain the proper levels of essential nutrients and vitamins including calcium, vitamin D, vitamin B12, iron and zinc. Athletes who choose to try a plant-based diet will have to closely monitor their food intake to make sure they do not become deficient in any of these necessary dietary components. Proper levels of these nutrients and vitamins can be maintained by augmenting the diet with vitamin and nutritional supplements and closely planning the preparation and intake of the right combinations of plant-based foods to properly meet full nutritional requirement and ensure there are no deficiencies.¹

What are Phytonutrients?

Phytonutrients or phytochemicals are chemical compounds found in certain plants. Phytonutrients have been the focus of recent interest from the scientific community due to studies that suggest increased dietary intake of these chemical compounds can decrease the risk of heart disease and certain types of cancer.²

Broccoli, Kale, and Other Cruciferous Vegetables

The phytochemicals found in these foods are being used to treat cancerous tumors. Cruciferous vegetables are also rich in selenium, an essential mineral known for its antioxidant properties.²

Lycopene and Tomatoes

Lycopene is a carotenoid and antioxidant and most Americans get up to 80% of their lycopene supply from tomatoes. While scientific study findings have been mixed on lycopene, it is also advanced as a preventative against heart disease, lung, stomach and prostate cancer. Processed tomato products offer a higher concentration of lycopene. To increase your body’s absorption rate of lycopene, eat the tomato product with a source of fat.²

Lutein and Zeaxanthin

Lutein and zeaxanthin are carotenoids and antioxidants. Leafy dark green vegetables and eggs are rich in these phytonutrients. Research studies have suggested that a diet high in lutein and zeaxanthin could be effective in preventing cataracts and age-related macular degeneration (AMD). The typical American diet does not provide enough servings of fruits and vegetables to offer the daily allowance of lutein and zeaxanthin necessary to assist in the prevention of these eye conditions.²

Spices High in Phytonutrients

Certain spices including turmeric, cinnamon, nutmeg and cloves are high in phytonutrients. Turmeric is frequently found in Asian and Mediterranean dishes and has caught the attention of sports trainers due to its purported anti-inflammatory properties. While studies suggest a possible link between turmeric intake and the prevention of a number of health conditions ranging from arthritis to Alzheimer’s and some cancers, research continues and has yet to provide a conclusive connection.²

Chlorophyll

Chlorophyll, a green photosynthetic pigment, is derived from green leafy vegetables including broccoli, collard and mustard greens and parsley. Preparation methods are key for getting chlorophyll as it leaches or is removed in cooking water unless it is used in the final prepared dish. Chlorophyll is rich in phytonutrients and magnesium, and these are important nutritional elements for athletes in particular as they are essential for protein synthesis and proper muscular contraction/relaxation.²

Vitamin C

Vitamin C is a vitamin and antioxidant readily available by consuming common foods such as citrus fruits, tomatoes, and onions. However, cooking these foods at high temperatures destroys vitamin C.²

Cooking Methods to Preserve Phytonutrients

            To avoid losing phytonutrients while cooking, nutritional experts recommend decreasing the amount of cooking liquid and/or decreasing the cooking time. Steaming, stir-frying, microwaving and blanching rather than boiling can aid in preserving the phytonutrient content in foods. Spices are best used in stews and soups to increase their antioxidant levels. Freezing spices has also been shown to be effective in maintaining antioxidant content.⁵

Increased Protein Needs of Athletes

Athletes have to eat more protein than non-athletes as protein is key to enabling the body to repair muscle tears and help build new muscles. Competitive athletes should consume between 20-40 grams of protein every 3-4 hours each day. Athletes on a plant-based diet will have to eat a combination of various foods to maintain this level of protein intake. There are numerous plant-based high-quality food sources: tofu, quinoa and a range of soy dairy products can provide the necessary protein consumption.¹

Conclusion

While some of the claims about phytonutrients are still being investigated in scientific studies, the link between high phytonutrient/antioxidant intake and decreased risk of cardiovascular disease and certain cancers has been proven. Adhering to a plant-based diet and getting the necessary daily requirements of phytonutrients and protein an athlete needs requires planning for meals with a variety of combinations using cooked methods that preserve the natural content levels. Consult your coach or trainer about your specific dietary needs to meet your set training/performance goals.

References

1. Robinson, M. Athletes eating a plant-based diet: What are the health risks and benefits?14 December 2019.
2. Marcus, J.B. Vitamin and Mineral Basics: The ABCs of Healthy Foods and Beverages Including Phytonutrients and Functional Foods. 2013.
3. Poison Control. What is Lycopene? 2012-2020.
4. Science Daily. Chlorophyll. 2020.
5. S. Layarda. How Cooking Affects Antioxidant Activity in Vegetables. 11 August, 2018.

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