Vegan and an Athlete: Is It Possible?

Most active people and athletes believe that it is impossible to follow a vegan diet while performing or practicing sport at a certain level. Nothing could be further from the truth: a growing number of scientific studies show otherwise, and more prominent athletes—including Novak Djokovic and Lewis Hamilton—are following this type of diet.

To understand this, we must first know what a pure, strictly vegan diet involves.

The Vegan Diet…

A vegan diet excludes every type of animal food and its derivatives. Meat, fish, milk and dairy products, eggs and even honey cannot be consumed.

We are convinced that sustaining humanity at the current level of animal consumption will be difficult. Some time ago, while maintaining our philosophy, we therefore decided to begin using vegan ingredients in our products.

Without going further into that issue, which is not the objective of this article, we will focus on the advantages and disadvantages of vegan eating for complete, appropriate nutrition in both the general population and athletes.

Advantages and Disadvantages…

As with any diet, removing foods can make complete nutrition more difficult. Vegan diets are associated with possible improvements in certain health parameters, such as a lower prevalence of cardiovascular disease, type II diabetes and cancer, owing to their high fiber and bioactive-compound or phytochemical content. On the other hand, deficiencies may arise in essential nutrients obtained mainly from animals or their derivatives, including vitamins D and B12—the latter found naturally only in animal-derived foods—certain minerals, protein and, more specifically, essential amino acids, which are present in higher proportions in animal proteins.

To address this, the first step is to consult a qualified professional who can prepare a perfectly balanced nutrition plan, minimize the issues described above, and assess whether a dietary supplement such as vitamin B12 or a vegan protein shake would be useful or advisable for meeting daily requirements.

Vegan and an Athlete…

Taking this a step further into sport, active people may face deficiencies or limitations in consuming all the nutrients needed to meet energy demands and support physiological adaptation, performance and recovery.

Remember that, in addition to protein, we need 2 other macronutrients: carbohydrates and fats. Vegan athletes generally have no problems obtaining these 2 macronutrients because plant foods are rich in them. Grains, legumes and tubers are major carbohydrate sources, while seeds, nuts and oils provide ample fat. To help athletes obtain energy, the market also offers supplements such as energy bars suitable for vegans, particularly during sport. In this case, they are savory: their salt—sodium—content improves hydrationwhile providing an alternative to the sweet foods usually found at aid stations, such as fruit and dates.

The case of protein is more complex. As noted above, plant foods are generally less concentrated sources, and their nutritional quality or biological value is not as high. Protein intake may therefore be insufficient, or there may be a deficiency in one or more essential amino acids. These must be obtained from food because the body cannot manufacture them, and a deficiency may compromise protein synthesis and, consequently, recovery. Plant-protein supplements in shake form can therefore become important, as they provide an appropriate dose—20 – 25 g of protein per shake—in an easily digested format.

New raw materials made from micronized plant proteins have emerged, greatly improving solubility and texture.

The major drawback of these shakes has been—and remains for almost all of them—that their texture and flavor bear little resemblance to non-plant alternatives such as whey protein. Recent advances in food-technology research, however, have produced new raw materials made from micronized plant proteins, greatly improving solubility and texture. Products such as Crown Sport Nutrition's Vegan Protein Plus have also been fortified with the most important essential amino acids to produce a complete protein without mixing different plant sources. This creates a more complete, digestible and pleasant product with higher concentrations of both protein and essential amino acids, including leucine, which is fundamental to muscle recovery.

At last, athletes and active people who follow a vegan diet can enjoy excellent supplements to complement their lifestyle in the best possible way.

Pablo Felipe Martín

Degree in Chemical Sciences and Food Science and Technology (UAM) (Registration No. 7.674)
Personal Trainer (UCM), TRX Instructor, Educator, Speaker and Writer

Instagram: @pablofelipemartinsanz

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