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A vegan diet contains only plants (such as vegetables, grains, nuts and fruits) and foods made from plants. Vegans don’t eat foods that come from animals, including dairy products and eggs. Eating vegetables boosts heart health, endurance and recovery, according to a scientific review.
Evidence supports that the diet which uses predominately uses beans and legumes for protein instead of meat can improve athlete’s performance. Experts, led by Dr Neal Barnard at George Washington University School of Medicine, said the diet meets ‘all their nutritional needs’, while reducing body fat and controlling weight.
The review of dozens of existing studies, published in the journal Nutrients, found a vegan diet play a key role in cardiovascular health, which is critical for endurance athletes.
Even well-trained athletes are at risk for heart disease – around 44 per cent of middle-aged and older endurance cyclists or runners have plaque in their arteries.
A low-fat, vegetarian diet is the most effective dietary pattern clinically shown to reverse plaque, the authors said.
And compared with meat eaters, vegetarians are 32 per cent less likely to develop coronary heart disease. A vegan diet addresses other key contributors to heart disease, including dyslipidemia, elevated blood pressure, elevated body weight, and diabetes.
As well as this, a plant-based diet can provide athletic performance advantages, including ‘leaner body mass, ease of glycogen storage, improved tissue oxygenation, reduced oxidative stress, and reduced inflammation,’ the review said. Because a plant-based diet is typically high in carbohydrates, it should also provide an essential tank of energy for sports players.
Carbohydrates are the primary energy source during aerobic exercise, and endurance is enhanced by a high-carbohydrate intake. Compared with meat eaters, vegetarians are 32 per cent less likely to develop coronary heart disease.
A vegan diet addresses other key contributors to heart disease, including dyslipidemia, elevated blood pressure, elevated body weight, and diabetes. As well as this, a plant-based diet can provide athletic performance advantages, including ‘leaner body mass, ease of glycogen storage, improved tissue oxygenation, reduced oxidative stress, and reduced inflammation,’ the review said.
Because a plant-based diet is typically high in carbohydrates, it should also provide an essential tank of energy for sports players. Carbohydrates are the primary energy source during aerobic exercise, and endurance is enhanced by a high-carbohydrate intake.
The researchers also found that a plant-based diet boosts athletic performance and recovery. Due to higher intakes of vitamin C, vitamin E, beta-carotene, and other antioxidants, the plant-based diet can increase blood flow and tissue oxygenation, thereby reducing oxidative stress and inflammation.
Without eating meat, vegans could be at risk of a B12 deficiency. However, with a B12 supplement, the diet provides all of the necessary nutrients an endurance athlete needs, including protein, calcium, and iron. Those who change from omnivorous to plant-based diets typically improve their overall nutrition. Fruits, vegetables, beans, and whole grains tend to be high in vitamins, minerals, and fibre, very low in saturated fat, and devoid of cholesterol.
Although some studies find that people who stick to a plant-based diet including lots are less likely than average to develop heart disease, it is still possible to find processed vegan foods in the aisles.