Ancient Greek athletes consumed large amounts of meat, believing that their performance was due to the animal protein it contained. This idea was later strongly supported in the 19th century by the chemist and physiologist Justus von Liebig, who proposed that protein is the main substance for building muscle.
Myth: Vegans cannot build muscle mass.
Although Liebig’s theory was challenged by the American chemist Wilbur Olin Atwater in the latter half of the 19th century, the idea persists to this day. Many athletes remain convinced that a generous protein intake is key to increasing strength and maintaining muscle mass.
Many vegan athletes have impressive muscle mass
Many top athletes around the world have achieved remarkable results without including animal products in their diet. A carefully planned vegan diet with proper management of essential nutrients can be suitable for athletes too. No differences in physical performance have been observed between people who follow plant-based diets and those who follow omnivorous diets.
A diet that includes antioxidant-rich plant products protects against the negative effects of free radicals, helping to prevent premature ageing and certain diseases. This aids athletes’ recovery after training and helps them stay healthy. However, vegetarians should be aware that their creatine levels may decrease, and creatine is required for rapid energy production during activities such as sprinting. Although creatine supplements are available and safe when used correctly, an alternative is to consume foods such as seeds, nuts, whole grains, and legumes, which contain the amino acids arginine and glycine that facilitate creatine synthesis in the body.
Diets such as vegetarianism (no meat), veganism (no animal products), and flexitarianism (plant-based but occasional meat consumption) are considered healthy for elite athletes, as is nutritarianism (limiting certain carbohydrates and sugar, and avoiding meat and dairy temporarily).
Endurance, muscle strength, and resistance
A vegan diet offers athletes advantages in two ways. Firstly, the increased consumption of carbohydrates specific to vegans ensures glycogen accumulation in the muscles, which is essential for endurance and strength. Secondly, a vegan diet helps to reduce oxidative stress (cell damage) and inflammation in the body. These changes promote better recovery and increased athletic performance.
It is well-known that our diet impacts the bacteria and microorganisms in the intestine, collectively referred to as the “gut microbiota.” This microbiota is involved in the immune response, particularly in intestinal inflammation (a response to various aggressions in the intestine), lipid metabolism (more specifically the oxidation of fats for energy production), fermentation processes (the breakdown of carbohydrates and proteins by bacteria), and anabolism (the synthesis of new molecules, including proteins, from simpler subunits). Vegan and vegetarian diets can positively influence the balance of gut microbiota, thereby impacting the mechanisms that determine long-term athletic performance.
In March 2023, an observational study was published that compared the nutritional intake of macronutrients and micronutrients in omnivorous and vegan bodybuilders (Amatori, Callarelli et al., 2023). During the muscle mass accumulation phase (bulking), the main objective is to increase muscle mass. During this phase, bodybuilders increase their calorie, carbohydrate, and fat intake to support muscle growth. The study showed that both groups had comparable results in terms of muscle mass gain during this phase, regardless of the diet adopted (omnivorous or vegan). However, during the “cutting” phase, which precedes competition, the main goal is to burn accumulated fat while preserving muscle mass. The aim is to highlight the definition of the muscles. During this phase, vegan athletes had a lower protein intake than omnivores. As protein is essential for repairing and growing muscle tissue, adequate intake is crucial. Therefore, it is recommended that vegan bodybuilders seek the support of a specialised nutritionist to ensure they can maintain the muscle mass gained during the accumulation phase.
Although few studies have analysed the impact of a vegan diet on elite athletes, the current data does not suggest that vegan athletes have any significant disadvantages compared to omnivorous athletes. Furthermore, some studies suggest that a vegan diet may provide specific benefits for athletes competing in endurance events and contribute to long-term health. Some top athletes who have chosen a vegan or vegetarian diet include ultramarathon runner Scott Jurek, remarkable runner Fiona Oakes, tennis champions Venus Williams and Novak Djokovic, Formula 1 driver Lewis Hamilton, mountaineer Kuntal Joisher, and Patrik Baboumian, known as “the strongest German.”
Bibliography:
- Amatori, S., Callarelli, C., et al. (2023), “Going vegan for the gain: A cross-sectional study of vegan diets in bodybuilders during different preparation phases”, in International Journal of Environmental Research and Public Health, Vol. 20, No. 6, Art. No. 5187.
- Fuhrman, J. and Ferreri, D. M. (2010), “Fueling the vegetarian (vegan) athlete.” In: Current Sports Medicine Reports, Vol. 9, No. 4, pp. 233–241.
- Zhou, J., Li, J., and Campbell, W. W. (2019), “Vegetarian athletes”, in Bagchi, D., Nair, S., and Sen, C. K. (Eds.), Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength, 2nd edition, Academic Press, London, pp. 99–108.
Alin Holban Bordeanu is a primary care physician specialising in radiology and medical imaging, with a particular interest in cardiovascular radiology and neuroradiology.
