PLANT-BASED DIETS FOR CARDIOVASCULAR SAFETY AND PERFORMANCE IN ENDURANCE SPORTS
Meat-free
athletes – from tennis champion Venus Williams to Formula 1’s Lewis
Hamilton to Derrick Morgan of the NFL’s Tennessee Titans – have already
proven the performance-boosting power of a plant-based diet. A review
recently published in Nutrients adds further evidence that plant-based
athletes may benefit from improvements in heart health, performance, and
recovery.
“It’s no wonder that more and more athletes are racing to a vegan
diet,” says review co-author James Loomis, M.D., M.B.A., medical
director for the Barnard Medical Center. “Whether you're training for a
couch-to-5K or an Ironman Triathlon, a plant-based diet is a powerful
tool for improving athletic performance and recovery.” Dr. Loomis, who
is currently training for an Ironman Triathlon, is also featured in The
Game Changers, a documentary on vegan athletes. He also served as team
internist for the St. Louis Rams and the St. Louis Cardinals.
Plant-based
diets play a key role in cardiovascular health, which is critical for
endurance athletes. But the review finds that even well-trained athletes
are at risk of heart disease. A 2017 study found that 44 percent of
middle-aged and older endurance cyclists or runners had coronary
plaques. A low-fat, vegetarian diet is the most effective dietary
pattern clinically shown to reverse plaque. A plant-based diet also
addresses other key contributors to atherosclerosis, including
dyslipidemia, elevated blood pressure, elevated body weight, and
diabetes.
Because a plant-based diet is typically high
in carbohydrates, it may also offer performance advantages.
Carbohydrates are the primary energy source during aerobic exercise, and
endurance is enhanced by a high-carbohydrate intake. But a 2016 study
of Ironman triathletes found that fewer than half reported meeting the
recommended carbohydrate intake for athletes training 1–3 hours per day.
The
researchers also find that a plant-based diet boosts athletic
performance and recovery by increasing blood flow and tissue oxygenation
and reducing oxidative stress and inflammation. A varied diet of
fruits, vegetables, grains, and legumes, along with a vitamin B12
supplement, provides all of the necessary nutrients an endurance athlete
needs, including protein, calcium, and iron.
“Like any
endurance athlete, plant-based athletes just need more calories than
less active people,’ says review co-author Susan Levin, M.S., R.D.,
C.S.S.D., a board certified specialist in sports dietetics and director
of nutrition education for the Physicians Committee for Responsible
Medicine. “And if they are eating a wide variety of nutrient-dense
fruits, vegetables, grains, and beans, they will easily meet all of
their nutritional needs.”
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