Can a plant-based diet fuel performance in serious athletes?
Dr. Fuhrman was recently asked by the scientific journal Current Sports Medicine Reports to write a review of the literature and accordingly provide dietary recommendations for vegan athletes. His review was published in the July/August 2010 issue. An abstract of the article, "Fueling the Vegetarian (Vegan) Athlete", can be found on the American College of Sports Medicine's website here.
A complete summary of Dr. Fuhrman's specific recommendations, specific considerations, a menu plan and recipes for maximum performance can be found in Dr. Fuhrman's Healthy Times Newsletter Issue #42 (available free to Members in the Member Center library). Dr. Fuhrman discusses the links between diet and athletic performance, specifically the role of plant foods in maintaining the health and performance of serious athletes.
Athletes have specific nutritional needs due to the long-term physical stress of daily intense physical activity.
Athletes require a greater amount of caloric energy than sedentary individuals in order to fuel their training, and are particularly susceptible to certain micronutrient deficiencies as well as viral infections. Dr. Fuhrman's review provides guidance on using dietary means to maintain immunocompetence and to avoid exercise-induced oxidative stress as well as supplementing properly to circumvent deficiencies.
There is a widely held belief that a large amount of animal protein is required in order to build significant muscle or to sustain intense physical activity.
Plant foods are health-promoting, but lower in caloric density than animal foods. They are therefore thought by many to be inferior forms of fuel for athletes, especially in size and strength sports such as bodybuilding. However, the micronutrients in plant foods are indispensable for overall health; maximizing long-term athletic performance requires much more than protein (macronutrient) adequacy, micronutrient density and adequacy are crucial as well. Dr. Fuhrman addresses these issues and gives recommendations for obtaining adequate but not excessive amounts of protein with whole plant foods and also discusses the potentially deleterious effects of excess protein consumption by athletes.
Read Dr. Fuhrman's Newsletter, Fueling the Vegan Athlete.