A recent study published in Nutrition Journal examined whether athletes could switch from a meat-inclusive diet to a plant-based diet without compromising their performance. Conducted by researchers from multiple universities, including Rutgers, the study involved 36 undergraduate recreational athletes, comprising 16 runners and 20 resistance trainers.
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Participants alternated between a four-week omnivore diet, which required at least two servings of animal protein daily, and a four-week plant-based diet, where meat was replaced with plant proteins like beans and tofu. The study aimed to address concerns about the impact of plant-based diets on athletes’ physical performance.
The findings indicated that there were no statistically significant differences in performance metrics after four weeks on either diet. Runners averaged 8,720 feet in their timed runs while on the omnivore diet and 8,602 feet on the plant-based diet, a difference of about 118 feet. Resistance trainers showed a combined strength measurement that was approximately 4% lower during the plant-based phase. However, these differences were not statistically significant, indicating that chance could explain the slight variations.
Participants consumed less protein while on the plant-based diet, averaging around 71 grams per day compared to 103 grams during the omnivore phase. Despite this reduction, their plant-based protein intake remained within recommended levels for general fitness. The study noted that while the plant-based diet provided more carbohydrates, fiber, iron, and calcium, the omnivore diet had higher levels of saturated fat, cholesterol, and vitamin B12.
Researchers emphasized the importance of planning a balanced diet, especially regarding vitamin B12, which may require supplementation for individuals on a long-term plant-based diet. The study emerged from the Menus of Change University Research Collaborative, which focuses on promoting healthy eating habits in dining settings.
Participants suggested that university dining halls could enhance the appeal of plant-based options by improving taste and variety, with some favoring whole foods like beans and tofu over processed alternatives. The results primarily apply to healthy, recreational college athletes over a short duration, and the study cannot assess the long-term effects of plant-based diets on elite athletes or their performance.
Overall, the findings offer reassurance to active students considering plant-based diets, indicating that they can incorporate more plant-based foods into their meals without detrimental effects on their athletic performance or fitness goals.