Myth #1: On a vegan diet, it is difficult to provide the right amount of protein to support training
One of the most popular myths about a vegan diet among people who do sports (and not only) concerns protein. It is true that training requires an adequate supply of protein to bring the desired results. However, plant protein is enough to get the most out of your workouts, make progress and recover after exercise.
On the other hand, many plant-based products provide protein with lower biological value than those from animal sources. Plant proteins are characterised by lower digestibility, as well as an amino acid profile less similar to “reference” proteins (considered to be the most valuable for humans). Plant proteins contain a complete set of essential amino acids, but they are found in plants in less optimal proportions than in animal proteins.
There is a way to make even “worse quality” proteins, poorer in some amino acids, wholesome. The key is to compose a variety of meals and combine different groups of products. Plant proteins have different amino acid compositions, and some of them may lack the so-called limiting amino acids. However, if you use different sources of protein at the same time, the body can replenish them and convert them into wholesome proteins. For this reason, on a vegan diet (and especially in post-workout plant-based meals) it is recommended to combine several sources of protein in one dish, e.g.:
Wholemeal bread + hummus. Chickpeas from hummus are low in methionine but high in lysine. Wholemeal bread provides methionine, replenishing its content throughout the meal, i.e. in sandwiches with hummus.
Rice + beans. Rice is rich in methionine but low in lysine. Beans are poor in methionine but rich in lysine.
Buckwheat groats + lentils. Buckwheat groats are rich in tryptophan, and lentils provide lysine. By combining them, you will provide your body with a full amino acid profile.
Tofu + brown rice. Tofu provides valuable protein, but has a relatively low content of methionine and cysteine. When combined with rice, the pool of amino acids supplied broadens and the nutritional value of the meal increases.
Nuts + sunflower seeds. Nuts, especially Brazil nuts, hazelnuts and walnuts, are good sources of methionine, and sunflower seeds contain a lot of lysine. When combined, they complement each other and form a complete protein.
It is worth remembering that soy products (soybeans, edamame, tofu, tempeh, soy drinks, soy granules, soy chops) are optimal sources of plant protein in terms of amino acids.
Tip: Although the supply of protein in a vegan diet can be ensured by using only unprocessed foods, for many people who train it will be practical to use protein supplements. They are most often based on soy protein, pea protein and hemp protein.
Myth #2: You can’t build body mass on a vegan diet
Many people still associate a vegan diet with a low-calorie, poor menu. You couldn’t be more wrong. Although you can successfully lose weight on plant-based diets, you can also gain weight. It all depends on the calorie supply and the composition of the menu.
In strength sports, the cult of meat protein is still very visible, which seems to be necessary for building body mass. However, there are many outstanding athletes, such as strongman Patrik Baboumian, who follow a plant-based diet without losing muscle mass.
Scientific research shows that – in the context of building muscle mass and regeneration after training – a vegan diet can be as effective as a diet containing animal products. Of course, provided that it is properly composed – and in particular provides the right amount of calories and protein. Effective building and rebuilding of muscle mass based on a vegan diet is possible for professional and amateur athletes, but also for people who are not physically active – muscle remodeling processes take place in the body constantly.
These are not only theoretical statements, but scientifically confirmed. One study compared the effect of a relatively high-protein diet (1.6 g/kg of body weight) on the rate of building muscle mass and strength in strength-training young men on a fully vegan diet or a diet without exclusions. No differences were observed in the increase in strength and muscle mass in people in the vegan protein-based group compared to those in the classic protein-based group.
Myth #3: A vegan diet has a negative effect on training performance
The belief that a vegan diet “weakens” the body and is not conducive to sports is still popular. On the other hand, the pro-vegan community claims that a plant-based diet has a positive effect on performance, especially in endurance sports such as long-distance running or cycling.
However, scientific research shows that veganism probably has a neutral effect on sports performance. One study evaluated the effect of a vegan diet on the performance of amateur runners. The results of 76 runners following a vegan, vegetarian and conventional diet (containing animal products) were compared. Authors of the study conclude that “each examined diet has neither advantages nor disadvantages with regard to exercise capacity. These results suggest that a vegan diet can be a suitable alternative for ambitious recreational runners”.
It definitely makes sense to follow a vegan diet for ethical, environmental or health reasons, but there is no evidence that veganism significantly affects training performance itself. Practicing endurance sports should not be the prevailing argument for or against a vegan diet. A well-balanced vegan diet probably doesn’t give you an advantage in sports compared to a well-balanced classic or vegetarian diet. However, it is definitely just as valuable.
Read also: What Plant-Based Milk Is Best for Athletes?
Myth #4: A well-balanced vegan diet does not require supplementation
A well-balanced vegan diet can be healthy and suitable at any stage of life, regardless of the level of sports activity. However, it is worth remembering that while plant-based foods can naturally provide most nutrients, a fully vegan diet requires additional supplementation.
What supplements should people on a vegan diet take?
- Vitamin B12 – is a substance that is not found in plant-based food and every vegan must supplement it to stay healthy. The recommended dose is 100 μg taken once a day, e.g. in the form of cyanocobalamin. Ignoring this recommendation can have a number of adverse effects, including those affecting your workouts. A vegetarian diet does not require mandatory vitamin B12 supplementation.
- Vitamin D – a supplement that is recommended to every Pole, including those on plant-based diets.
What supplements are recommended for people on a vegan diet?
- Omega-3 fatty acids – the only omega-3 acid found in a vegan diet is alpha-linolenic acid (ALA). The body is able to convert this acid into the active form of omega-3 fatty acids DHA and EPA (which can be supplied by eating fish and seafood), but this conversion is limited. With veganism, it is therefore recommended to purposefully increase the supply of omega-3 fatty acids from natural vegan sources (e.g. flaxseed, hemp oil, camelina oil, chia, walnuts) or to use supplements with omega-3 acids.
What ingredients are worth paying attention to on a vegan diet?
- Iron
- Zinc
- Calcium
- Selenium
- Iodine
A well-balanced vegan diet is able to meet the full demand for the above ingredients, but despite everything, deficiencies of these substances among vegans are relatively common. Monitor their supply and/or levels with appropriate tests and react accordingly if necessary.
What supplementation should be additionally considered for athletes on a vegan diet?
- Creatine – is a substance that occurs naturally in food only in animal products. According to some studies, vegans may have lower creatine levels than meat-eaters. Creatine is one of the better-studied supplements for athletes that gives you energy during workouts.
- Beta-alanine – is a precursor of carnosine, a compound that plays a key role in neutralising acidification in the muscles during intense exercise. Supplementing beta-alanine may increase muscle carnosine content and potentially improve endurance. There are no vegan sources of beta-alanine in the diet, so people who train can benefit from this supplementation strategy especially in the case of intense, short-term forms of exercise, such as sprints.
- Carnitine – is an ingredient that supports fat metabolism and its use for energy production in the mitochondria. It is mainly found in meat, and this means that vegans may have lower levels of carnitine in the body. Research on the effectiveness of carnitine supplementation is limited, but it indicates that it may help improve energy metabolism during exercise. Therefore, it is worth considering its supplementation and taking it with a meal rich in carbohydrates.
Read also: 5 Supplements for Athletes That Don’t Deliver What They Promise
Myth #5: Balancing a vegan diet for an athlete is really simple
Balancing a healthy vegan diet for an athlete is possible, but in practice it is not easy, even for specialists. The so-called “spontaneous” vegan diet, in which you reject all animal products without thinking about how to replace their nutritional value with other ingredients, can be deficient.
Following a vegan diet is associated with more frequent deficiencies of iron, calcium, vitamin B12, selenium, zinc, iodine and omega-3 fatty acids. Almost every one of these ingredients can be found in plant-based foods and supplied with a vegan diet, but this requires cautiousness, planning and a diverse menu. When using any elimination diet, you should pay attention not only to exclude groups of products, but also to find specific substitutes for them.
Active people with a relatively high calorie demand have a lower risk of deficiencies. Their menu can simply fit more meals, the nutritional values of which will add up and allow to meet the full demand. The lower the calorie content of the menu, the potentially greater the risk of nutritional deficiencies and the need to keep an adequate supply of macro- and micronutrients. This means that, for example, women who follow a vegan diet, training with moderate intensity several times a week, should pay special attention to balancing the menu. In practice, when using a vegan diet, you need to take care of the variety of nutrients and the composition of individual meals.
References:
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