Researchers have explored the impact of plant-based versus omnivore diets on the health and athletic performance of recreational athletes. A study published in the Nutrition Journal, coauthored by Peggy Policastro, Director of Behavioral Nutrition at Rutgers, reveals that there are no significant differences in endurance or strength among recreational athletes adhering to these diets.
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Conducted across multiple universities, the study involved 36 undergraduate students—16 recreational runners and 20 resistance trainers—who engaged in regular exercise. Each participant followed both a plant-based diet and an omnivore diet for four weeks, with random assignment determining the order in which they followed each diet phase.
During the omnivore phase, participants consumed at least two servings of animal protein daily. In the plant-based phase, they replaced meat with at least two servings of plant protein, such as beans and tofu. Researchers measured the participants' athletic performance before the study and at the conclusion of each dietary phase.
The runners covered an average of 8,720 feet (2,658 meters) during the omnivore phase and 8,602 feet (2,622 meters) in the plant-based phase, yielding a difference of 118 feet (36 meters). Meanwhile, strength measurements from resistance trainers dropped by about 4% during the plant-based phase, but neither difference was statistically significant.
Policastro noted that these findings indicate that athletes can switch to plant-based diets without concern for loss of performance. However, participants consumed considerably less protein while on the plant-based diet, averaging about 71 grams daily compared to 103 grams during the omnivore phase. The plant-based diet, while lower in protein, offered more carbohydrates, fiber, iron, and calcium.
While the results apply primarily to healthy, recreational college athletes over a short duration, they suggest that individuals can safely include more plant-based foods in their diets without compromising their fitness goals. Policastro emphasized the importance of proper planning for a balanced diet, particularly for those on long-term plant-based diets, which may require supplementation of nutrients like vitamin B12.
The study is part of the Menus of Change University Research Collaborative, which aims to promote healthy eating habits through campus dining options. The findings advocate for colleges to expand their plant-based menu offerings, reassuring students that their athletic performance will not be hindered by dietary choices.