30 Seconds SummaryPlant Gains? Advice to the Vegetarian and Vegan Athlete.
- Vegetarian and vegan diets differ widely, from strict veganism excluding all animal products to semi-vegetarianism with occasional meat consumption.
- Ethical, environmental, and health motivations drive people towards plant-based diets, with significant environmental benefits noted in reduced meat consumption.
- Vegetarian diets may lead to longer life due to lifestyle factors such as higher education and lower substance use, though adjustments for these factors show no direct increase in lifespan from diet alone.
- Long-term vegetarian diets (over 2 years) are associated with lower inflammation levels as indicated by CRP levels, while short-term adherence does not show this benefit.
- Vegetarian diets are effective for weight loss, showing an average reduction of up to 2.5kg more than control diets, particularly noticeable in vegan diets.
- Athletic performance does not differ significantly between vegetarians and non-vegetarians in short-term studies, but long-term impacts are still unclear.
- Plant-based proteins are generally less effective at stimulating muscle protein synthesis compared to animal proteins due to lower leucine content.
- Vegans may need higher protein intake (up to 2.7 g/kg while cutting) due to lower absorption rates and essential amino acid availability from plant-based sources.
- Vegan and vegetarian diets require careful management of micronutrients such as B12, iron, zinc, calcium, and omega-3 fatty acids, with supplements recommended for optimal health.
- Specific supplements like creatine, beta-alanine, and taurine can enhance athletic performance and compensate for lower availability from plant-based diets.
Stronger By Science
Artin Entezarjou
