Vegan diets for athletes: cutting out meat & # 39; increases heart health, stamina and recovery & # 39;
Veganism is the best diet for athletes because, according to a scientific assessment, it improves the health, endurance and recovery of the heart.
Athletes, as well as the general public, increasingly adopt the diet for the reported health benefits.
Venus Williams, Lewis Hamilton, David Haye and Derrick Morgan are already fans, despite their tough sports schedules that require strict food.
Now there is evidence that the diet – which mainly uses beans and legumes for protein instead of meat – can improve sports performance.
Experts, led by Dr. Neal Barnard of the George Washington University School of Medicine, said that the diet meets all their nutritional needs, while reducing body fat and regulating weight.
Veganism is the best diet for athletes because, according to a scientific assessment, it improves the health, endurance and recovery of the heart. Tennis player Venus Williams is already a fan
Athletes, such as Lewis Hamilton from Formula 1, but also the general public, increasingly adopt the diet for the reported health benefits.
"It's no wonder that more and more athletes are racing to a vegan diet," said co-author Dr. James Loomis, medical director at the Barnard Medical Center.
& # 39; Whether you're training for a couch-to-5K or an Ironman triathlon, a plant-based diet is a powerful tool to improve athletic performance and recovery. & # 39;
The review of dozens of existing studies, published in the journal Nutrients, found that a vegan diet plays a key role in cardiovascular health, which is of great importance to endurance athletes.
Even well-trained athletes run the risk of heart disease: about 44 percent of cyclists and runners of middle and senior endurance athletes have plaque in their arteries.
A low-fat, vegetarian diet is the most effective diet that has been clinically proven to reverse the plaque, according to the authors.
And compared with meat eaters, vegetarians are 32 percent less likely to develop coronary heart disease.
A vegan diet is focused on other important causes of heart disease, including dyslipidemia, elevated blood pressure, increased body weight and diabetes.
In addition to this, a plant-based diet can provide athletic performance benefits, including "slimmer body weight, ease of glycogen storage, improved tissue oxygenation, reduced oxidative stress and reduced inflammation," according to the review.
Because a plant-based diet usually contains a lot of carbohydrates, it should also be an essential box of energy for athletes.
Carbohydrates are the primary energy source during aerobic exercise and the endurance is enhanced by an intake of many carbohydrates.
The scientific review, led by George Washington University School of Medicine, said that the meat-free diet can provide a leaner body – essential for athletes. Boxer David Haye is a vegan
Athletes, including Derrick Morgan of the Tennessee Titans of the NFL, will still get enough nutrients, according to the experts, if they take a B12 supplement
The researchers also discovered that a plant-based diet improves athletic performance and recovery.
Due to higher intakes of vitamin C, vitamin E, beta-carotene and other antioxidants, the plant-based diet can increase blood flow and tissue oxygenation, reducing oxidative stress and inflammation.
Without eating meat, vegans can have a B12 deficiency.
With a B12 supplement, however, the diet provides all the necessary nutrients that an endurance athlete needs, including protein, calcium and iron.
& # 39; People who switch from omnivorous to plant-based foods generally improve their overall diet, "the researchers said.
Fruit Fruits, vegetables, beans and whole grains tend to contain a lot of vitamins, minerals and fiber, very little saturated fat and no cholesterol.
Although protein adequacy is a frequently asked question, studies show that virtually all endurance athletes meet the recommended protein intake, and a varied diet of vegetable foods easily delivers sufficient amounts of all essential amino acids for athletes. & # 39;
Record numbers of people are interested in the vegan diet, with the demand for meat-free food increasing by 987 percent in 2017, says The Vegan Society.
The trendy diet is also supported by stars and celebrities from the social media, including chef Jamie Oliver and singer Beyoncé.
It may not be easy to overlook the consumption of meat, fish, dairy and eggs, despite the fact that supermarkets introduce more vegan options every year.
Although some studies find that people who adhere to a plant-based diet are much less likely than average to develop a heart condition, it is still possible to find processed vegan foods in the aisles.
A 2017 study, published in the Journal of the American College of Cardiology, found that those who used a vegan diet with a lot of sugar and processed food were 32% more likely to be diagnosed with heart disease than meat eaters.
WHAT IS A VEGAN DIET AND HOW IS IT WELL POPULAR?
A vegan diet includes only plants (such as vegetables, grains, nuts and fruit) and foods made from plants. Vegans do not eat food that comes from animals, including dairy products and eggs.
Vegans normally choose this diet for animal welfare, health and environmental motivations.
One in eight Brits is now vegetarian or vegan, and another 21 percent say they are flexitaric – where meat is occasionally eaten, according to a report from Waitrose in 2018.
Miley Cyrus, Sia, Ariana Grande, Liam Hemsworth, Robbie Williams and many athletes all support the diet.
Campaigners behind Veganuary have also called on politicians to support a Plant-Based Parliament for January 2020, and many MPs already show their support.
Supermarkets and fast food chains keep up – Sainsbury & # 39; s has put 29 new vegan products on the shelves, bringing the total to more than 100. Waitrose, Tesco and Iceland store fishless fingers, meatless sausages and hamburgers and even vegan versions of ready-to-eat meals such as lasagne.
Bakery chain Greggs brought the headlines in January 2019 with its new vegan sausage roll, but other chains such as Pizza Express, TGI Fridays and Wagamamas were already ahead of the game.
The NHS says that you can still get all the nutrients you need when eating a varied and balanced vegan diet.
To be sure that you stay healthy, you would:
- Eat at least 5 servings of a variety of fruits and vegetables every day
- Basic meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)
- Have a number of alternatives to dairy products, such as soya drinks and yogurt (choose less fat and less sugar)
- Eat beans, legumes and other proteins
- Choose unsaturated oils and spreads and eat in small quantities
- Drink plenty of fluids (the government recommends 6 to 8 cups or glasses per day)
Vegans have to be careful that they get enough calcium, vitamin D, iron, omega-3 and B12.
B12 can only be found naturally in food from animal sources. Sources for vegans are therefore limited and a vitamin B12 supplement may be needed, such as enriched products.