How to Make a Plant-Based Diet Work in Sport

 

Being a plant-based athlete can be complicated, but it's a choice that many athletes have made. If you're considering switching to a plant-based, vegetarian, vegan, or flexitarian diet, there are a few things to consider, especially if your goal is peak athletic performance.

"A plant-based diet is not inherently better or worse for health or athletic performance. It all comes down to how you're doing it, what foods you're actually choosing, and what the dietary quality looks like," says TrueSport Expert Stephanie Miezin, MS, RD, CSSD, the Director of Nutrition for the NWSL team, KC Current. Here, she's sharing the pros and cons of a plant-based diet, and how you can make one work as an athlete. And don’t forget to visit the TrueSport Nutrition Guide for more fueling guidance!

 

What Does Plant-Based Mean?

Plant-based and vegan diets are essentially the same thing: A diet that eliminates animal products and byproducts, focusing on foods that come from plants instead. People who consider themselves vegan are often driven primarily by ethical concerns for animals and will 100 percent eliminate those animal products.

However, plant-based diets can have some nuance, says Miezin. "There is no precise, agreed-upon definition of plant-based," says Miezin. "Typically, the way that it's used now is just as a different way to say vegan. But it can be less restrictive because to be plant-based is simply saying that the foundation of your diet is plants."

Unlike veganism, which has a rigid definition, some people who consider themselves plant-based will consume small amounts of meat or the occasional meat product. This approach is often called 'flexitarian.’ You can also elect to be plant-based but still include animal byproducts like dairy, eggs, and honey. As long as your diet is primarily made up of foods from plants, you can consider your approach plant-based.

 

Pros of a Plant-Based Diet for Athletes

It's easier than ever to have a plant-based diet that still meets your nutrient needs as an athlete, thanks to the popularity of plant-based foods that contain necessary nutrients like protein. Many restaurants now offer plant-based options on their menus.

If done thoughtfully, it can be a very nutrient-dense diet. "If you're eating a lot of vegetables and whole grains along with simple protein options like tofu, nuts, and seeds, it can be very healthy," says Miezin. "If you're eating more plants than a typical American diet tends to include, inherently, you're going to be getting more fiber, minerals, vitamins, phytochemicals, antioxidants, and prebiotics."

Many types of sport fuel are vegan, so fueling workouts themselves isn't an issue. You may struggle to balance your nutrient needs outside of sport, but plant-based athletes often don't have issues fueling with sports drinks, gels, fruits, granola bars, and other simple carbohydrates.