A recent study led by Peggy Policastro, Director of Culinary Literacy and Nutrition at Rutgers University, found no significant differences in athletic performance when recreational athletes switched from an omnivore diet to a plant-based diet. The research, published in the Nutrition Journal, involved a multi-university team investigating whether athletes could maintain their endurance and strength after altering their diets.
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The study included 36 undergraduate participants from Rutgers, Stanford University, Vanderbilt University, and the University of Reading in England. The group comprised 16 recreational runners and 20 resistance trainers who engaged in physical activity three to four times a week. Participants alternated between a four-week omnivore diet, which included at least two servings of animal protein daily, and a plant-based diet that replaced these animal proteins with plant-based alternatives.
Results showed that recreational runners covered an average of 8,720 feet during the omnivore phase and 8,602 feet during the plant-based phase— a difference of approximately 118 feet. Meanwhile, resistance trainers experienced about a 4% decrease in strength during the plant-based phase. However, these variations were not statistically significant, indicating that they could be attributed to chance.
Participants consumed less protein during the plant-based phase, averaging 71 grams compared to 103 grams on the omnivore diet. Interestingly, their intake of plant-based protein remained within recommended levels for general fitness activities. The plant-based diet also provided more carbohydrates, fiber, iron, and calcium, while the omnivore diet contained higher amounts of saturated fat, cholesterol, and vitamin B12.
The research emphasized the need for careful dietary planning, particularly noting that vitamin B12 may require supplementation for those adhering strictly to a plant-based diet over time. Policastro noted that the findings are particularly relevant for recreational college athletes and suggest that plant-based foods can be safely integrated into their diets without compromising fitness goals.
While the study offers reassurance for active students considering plant-based diets, Policastro pointed out that further research is necessary to understand the impact of such diets on elite athletes and long-term performance. The project was part of the Menus of Change University Research Collaborative, aimed at encouraging healthy, sustainable eating habits on college campuses. Participants highlighted opportunities for improving the appeal of plant-based options in dining halls, suggesting that enhancing flavors and variety could encourage more students to choose these meals.