Plant-Based Diet and Sports Performance

Abstract

Recently, interest in plant-based diets has grown significantly, driven by health and environmental concerns. Plant-based diets offer potential health benefits, including decreased risk of cardiovascular disease, weight management, and blood glucose regulation. This diet profile is rich in complex carbohydrates, antioxidants, dietary fiber, and phytochemicals. However, antinutrients in some plant foods can make nutrient absorption difficult, necessitating careful dietary planning. Plant-based diets can also improve sports performance; in addition, they can positively influence the intestinal microbial community, which can promote health and performance. The present study covered a review from 1986 to 2024 and involved an experimental design with human participants. The main objective was to evaluate the impact of plant-based diets on sports performance. Recent research suggests that plant-based diets do not harm athletic performance and may positively impact sports performance by improving blood flow and reducing oxidative stress. These findings have potential clinical significance, particularly for athletes seeking to optimize their physical capabilities through dietary interventions.

Figure 1

Benefits of the plant-based diet. The up arrow means an increase in fiber, antioxidants, and phytochemicals, and the down arrow means that a reduction in the consumption of saturated fats indicates a reduction in the risk of metabolic diseases, such as diabetes mellitus and obesity, improving the metabolic syndrome. High levels of antioxidants positively impact the immune system, the diversity of the intestinal microbiota, and phytochemicals, having a positive effect on the lipid profile and helping to reduce the risk of cardiovascular disease.

Figure 2

Impact of dietary properties of a plant-based diet on physiological subsystems and sports performance. Dietary factors that have a positive effect (green color) on sports performance are high amounts of carbohydrates (CHO), fiber, antioxidants, and phytochemicals due to the increased availability of energy substrates, increased diversity of the intestinal microbiota, and the reduction of reactive oxygen species (ROS) and blood viscosity, respectively. Factors that cause adverse effects (yellow color) on sports performance are that deficits of beta-alanine, carnitine, creatine, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) lead to reduced muscle adaptation, and low iron intake leads to reduced blood cell formation.