Vegan/Vegetarian – How does it impact your athletic performance?(#49)

Most of us have probably come across that meat-loving individual who has a disdain for all things vegetarian. Phrases like "it's natural to eat meat..." and "...it's our right..." are debates we never engage in, although they can be quite entertaining to watch from afar.

But how is it really; can you perform just as well as a vegan or vegetarian? Could you even perform better on a vegetarian diet? This article delves into what the research says about vegetarian diets and athletic performance. Many wonder if it's possible to reach a high level without animal products or if it might even provide an advantage. The research is quite clear: a vegetarian or vegan diet is neither a barrier nor a shortcut to better performance. However, it does require more planning to ensure the body receives the right amount of energy, protein, and certain important micronutrients.

In a study from 2014, researchers examined a triathlete who had been a vegetarian for 21 years, the last six of which as something called "raw-vegan" – meaning that nothing in the diet is heated above approximately 48 degrees (there is no exact limit). How did he manage the ultimate test of completing three Ironman races in a row? He took on the challenge and completed 11.4 km of swimming, 540 km of cycling, and 125 km of running in 41 hours and 18 minutes! His physical values were compared to about ten other Ironman athletes of the same age with similar training backgrounds. The result showed that no values stood out significantly compared to the control group. The man in question, who at 48 years of age is hardly a young sprinter, hopefully provides a hefty dose of inspiration to you as a reader.

But before you toss the eggs to your neighbor, it should be added that "no difference" does NOT mean that veganism is better. It's just not a performance impediment if you get the necessary minerals and macronutrients.

There are many talented athletes who are vegetarians or vegans, and some argue that this diet can make you a better athlete. For instance, one of the first marathon runners to break 2 hours and 30 minutes was already a vegetarian in 1912. However, we strongly oppose the idea that it would enhance your performance — there is simply no definitive proof of this in the literature. It is possible, however, to perform at a really high level as a vegan, and if you manage your diet correctly, it doesn't have to be a limitation in any case.

There are many health benefits to eating a vegetarian diet, especially if it is well-balanced and varied. Examples of good vegetarian foods include root vegetables and leafy greens like broccoli, as well as vibrant foods like blackcurrants, oranges, and kiwi. These foods are rich in minerals and vitamins. When compared to a diet based on fast and processed foods like sausage and instant pasta, the race is not even close. Junk food is almost never preferable from a health perspective.

We won't go through all the variations of vegetarian diets, but we will focus on what you should consider as a vegan. A general guideline is that a diet entirely free from animal products requires more attention than if you include eggs and dairy. With that in mind, let's explore which foods and nutrients you should monitor more closely as a vegan. 

If you're a regular reader here, you might have read our article about Omega-3 and its positive effects on the body. The fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the variants we aim for, and these are abundantly found especially in fish. Alpha-linolenic acid (ALA) is the fatty acid that our body can convert into EPA and DHA using the enzyme delta-6-desaturase. Unfortunately, this process is far from efficient, and only a small portion can be converted into these essential fatty acids (approximately 10 percent according to some estimates). This means alternatives like walnuts, canola oil, and similar are relatively poor sources of EPA and DHA. You can find plant-based options in the form of algae oils, but they are still expensive to produce, which results in a higher price for the end consumer.

The daily recommendation for Omega-3 is 2–3 grams, or for comparison, about 1% of daily energy intake according to the National Food Agency. If you want to read our article specifically about Omega-3, you can find it here.

Iron and zinc are minerals that vegans might find themselves lacking, partly because phytic acid and polyphenols inhibit their absorption. Phytic acid can be found in lentils, seeds, and various types of grains, while polyphenols are present in our popular drinks like coffee and tea. Iron-rich plant foods thus also contain something that inhibits absorption.

Good sources of iron and zinc:

• Green leafy vegetables are often rich in iron.
• For zinc, it can be tricky since beans, nuts, and seeds often contain phytic acid. Sources to try adding to your diet as a vegan, if you really don't want to take a multivitamin, are pumpkin and hemp seeds to get your zinc intake.
• Also, keep in mind to avoid coffee and tea around meals if you have or have had issues with iron levels since the polyphenols in these drinks can inhibit absorption.

Daily recommended dose for Iron: 9 mg for males and 15 mg for women of reproductive age according to the Swedish Food Agency. If you want to dive deeper into iron, you can read our article about iron and performance. 

Daily recommended dose for Zinc: 7 mg for women and 9 mg during pregnancy. For males, the recommendation is also 9 mg according to the Swedish Food Agency. 

Foods rich in iodine are often from animal sources such as eggs and fish. Therefore, in a vegetarian diet, it can be challenging, and the Swedish Food Agency recommends, for instance, that restaurants use iodine-enriched salt. The recommended daily intake of iodine is 150µm, and 1 gram of salt enriched with iodine contains 50µm. Therefore, enriched salt can be a good source of iodine, especially for vegans. If you consume sea salt that is not enriched, a multivitamin might be a good idea.

Daily recommended dose of iodine: 150µm according to Livsmedelsverket. 

Selenium is present in virtually all foods because it is an essential element in our soils. The issue is that the levels in our agricultural land are currently quite low due to depletion, which means that plants now contain lower levels of selenium—and consequently, so do the animals that feed on these plants. This is why animal feed is often supplemented with selenium. For those who avoid animal products, it becomes harder to reach an adequate level. Currently, we Swedes consume 30-40 mg/day, while the recommended daily intake (RDI) is 50-60 mg/day. As a vegan, you are at risk of having low selenium levels.

Imported raw materials can very well contain more selenium, but Swedish plant-based foods likely have significantly lower levels. Brazil nuts are a real selenium powerhouse and are highly recommended.

Daily recommended dose of Selenium: 50 mg for women, 60 mg for men and breastfeeding according to the Swedish National Food Agency. 

Calcium is plentiful in both fish and dairy products, and it's next on the list. It's also possible to get significant amounts of calcium from plant sources. Tofu, sesame seeds, chia seeds, kidney beans, and almonds are among the many foods that are rich in calcium. Many foods are also fortified with calcium to prevent deficiencies. The wide variety of plant-based foods rich in calcium makes it somewhat rare to have a deficiency if you eat a varied diet.

Daily recommended dose: 800 mg, and for pregnant women, 900 mg according to Livsmedelsverket. 

Vitamin D is a classic topic we've explored here before, and whether you're vegan or consume dairy products, the risk of low levels is relatively high, especially during the winter months. Since dairy products are primarily fortified with vitamin D, it can sometimes be challenging for vegans to get enough through diet. A supplement of vitamin D at a dose of 2000 IU (international units) is our recommendation, particularly between October and April when the sun's rays aren't sufficient for us Nordics.

Daily recommended dose: 20 micrograms or converted to 800 IU for adults with little sun exposure. A recommendation that is increased but still on the lower side to be able to maintain levels over the winter, also according to the Swedish Food Agency. 

The vitamin that is now almost essential for vegans to take as an extra supplement. You can consume B12 through fortified foods, but it’s difficult to get enough solely from your diet.

Daily recommended dose: 2 mg/day for adults. During pregnancy, it's 2.6 mg, according to Livsmedelsverket. 

Getting protein as a vegan doesn't have to be a problem. However, it requires a varied intake from the sources you choose, as fewer plant-based foods have protein with adequate levels of the amino acids the body needs. The protein sources that are considered "complete" are those that can be counted on their own to meet the needs. These mainly include animal proteins like meat, milk, and eggs. As a vegan, soy, tofu, legumes, and quorn are often common parts of the diet to obtain high-quality protein.

Here is a great link from Daniel Richter who runs styrkelabbet.se with a list of good sources.

Daily recommended dose: 0.8–1.8 g/kg body weight, according to the Livsmedelsverket.

Creatine is one of the most well-researched supplements available. Since animal foods are rich in creatine, studies suggest that vegetarians might experience even greater benefits from supplementing. Some benefits of creatine include faster recovery and enhanced muscle growth.

We recommend trying creatine supplementation during base training, with 5 g daily. This approach helps you get more from intense foundation training. During the competition season, it might be advantageous to refrain from supplementation, as it can cause a few kilos of fluid retention.

Vegan, vegetarian, flexitarian, or mixed eater. No matter your preference, a diet grounded in raw ingredients is key to overall health. Some of us at Umara choose vegetarian mainly for ethical reasons. I (Simon) admit to a bias—I believe anyone could eat more vegetarian meals with little effort. However, shifting to a fully vegan diet without guidance isn't something I would recommend, especially if you're active. You should be aware and open to potential deficiencies. That said, thriving and performing well as a vegan is entirely possible.

Summarized keys for a sustainable vegan diet:

1. Include at least 1E% Omega-3 in your diet. Check out our article on Omega-3 for more on plant-based and rich Omega-3 sources.
2. Prevent iron and zinc deficiency by eating pumpkin and hemp seeds rich in zinc, and green leafy vegetables like broccoli for iron. Remember, coffee and tea can hinder absorption. If you're taking a multivitamin, try pairing it with a glass of juice or an orange—vitamin C enhances absorption.
3. Get iodine from iodine-enriched salt, or a multivitamin with iodine included. 3 g of salt is sufficient for daily intake.
4. Avoid calcium deficiency by regularly consuming sesame seeds, tofu, kidney beans, almonds, and calcium-enriched foods.
5. Ensure a vitamin D intake of 2000 IU during October–April.
6. Take a B12 supplement or meet the RDI through fortified foods.
7. Monitor your protein intake and organize meals around the complete sources mentioned in the article.
8. Consider adding creatine during base training.

Here are the links again for further recommended reading:

• Jacob Gudiol: Do vegans and vegetarians live longer than omnivores?
• Daniel Richter: 7 tips for complete vegetarian protein sources
• National Food Agency