Veganuary – A Beginner’s Guide for Athletes and Exercisers
Aaron Jahn
Personal Trainer | Kettlebell Specialist | Minimal Equipment Programs | Fat Loss & Performance Training
The popularity of vegan diets has increased in recent years, perhaps due to the growth of campaigns like Veganuary and the increased use of social media as a channel to share knowledge, experiences and to engage in debates.?In addition, a number of elite athletes have reportedly adopted a vegan diet such as former England striker Jermain Defoe, former world heavyweight boxer David Haye, and tennis champion Venus Williams who have all publicised their vegan lifestyles.
The decision to follow a vegan diet is often accompanied by strong ethical beliefs pertaining to animal welfare. Veganism is a type of vegetarianism which rules out the consumption of animal products, and is advocated by some for the supposed health benefits associated with it such as reduced risk of diseases such as cancer, type II diabetes and heart disease.?However, poorly designed vegan diets may predispose individuals to macronutrient and micronutrient deficiencies?which should be of particular concern if care is not taken to replace certain nutrients that have been eliminated from the diet due to the exclusion of animal products.
Although a limited number of studies have concluded that the vegan diet may offer physical performance benefits due to the antioxidant, micronutrient and carbohydrate-rich foods that are commonplace in plant-based diets, there is generally a lack of research on the topic of veganism in sport and exercise.
This is an extensive review of the current research relating to the vegan diet for sports and exercise, and will provide recommendations for vegan athletes and coaches, with an emphasis on meeting micronutrient and macronutrient requirements.
Veganuary and Energy Intake
Veganuary is a campaign which encourages people to adopt a vegan diet for the month of January - the month most commonly associated with resolution and change - to experience life as a vegan for a short period and examine the effects on their physical and mental health and performance. For some, this journey is an extremely positive one which results in permanent lifestyle changes, while others decide that this diet does not suit them.
An important point to understand, though, is that there are several different ways of approaching veganism. The key to maximising your potential on this journey is to ensure basic dietary requirements are achieved in order to meet both health and performance needs, and to achieve your sport-specific and exercise-related goals.
For the majority of athletes or exercisers, a well-constructed diet of any kind should provide adequate energy in order to bring about energy balance. However, research shows that a negative energy balance exists among athletes competing in endurance events and in sports that require the athlete to make weight such as combat sports, gymnastics, skating and dancing. In addition, high intensity training may be followed by a reduction in appetite.
The impact of insufficient energy can be detrimental to our health and performance as our immune system may become compromised, resulting in illness and unwanted time off from training and competition. Weight loss can also occur as a result of insufficient energy which may cause muscle loss, poor training adaptations and a reduction in muscular strength.
Research suggests that vegans generally have a lower total energy intake than omnivores, as well as a lower consumption of protein, fat, vitamin B12, vitamin D and calcium,?Therefore, managing your energy balance is important for both health and performance during Veganuary; especially since the vegan diet has be shown to induce early satiation (fullness) and reduced appetite.
First, let’s take a look at the macronutrients that provide us with energy – protein, carbohydrate and fat.
Macronutrients
Protein
Although there has been much debate over how much protein athletes require for optimal adaptation, it is generally accepted that athletes and those who exercise regularly need higher quantities of protein than non-athletic populations. It should also be noted that individual protein requirements should reflect your performance targets and training goals.
Protein in our diet plays a number of different roles.?Firstly, it is an energy substrate for performance and a catalyst for exercise adaptation; this means that as well as using protein as an energy source to perform muscular work, it also facilitates exercise adaptation needed to reach our training goals.?Secondly, it helps us achieve a net protein balance (the balance between muscle protein breakdown and muscle protein synthesis) which is required for adequate exercise recovery, adaptation and anabolism (constructive metabolism).
Vegan athletes generally consume less protein than omnivores and vegetarians. Accordingly, we should pay close attention to the food sources we consume in terms of the quality and quantity of their protein since plant-based protein sources are often incomplete, lacking essential amino acids and typically including less branched chain amino acids (BCAA) than animal-based sources. This means that, in most cases, animal-based protein sources have a greater biological value (a measure of protein quality) due to their complete amino acid profile.
Some of the amino acids that are most commonly absent in plant-based protein sources include?lysine, methionine, isoleucine, threonine and tryptophan, of which lysine is most frequently lacking - especially in cereal grains. Beans and legumes are vegan-friendly protein sources that are rich in lysine.
When looking at studies on protein, exercise performance and subsequent recovery specifically, it is apparent that leucine is a main driver in the stimulation of muscle protein synthesis, and?plays a crucial role in facilitating recovery and adaptation from exercise. Dairy milk is thought to promote muscle protein synthesis to a greater extent than other protein sources due to its rich BCAA profile, which is why it is often consumed post-exercise. Vegan-friendly leucine sources include soy beans and lentils, and additional BCAAs can be obtained from seeds, tree nuts and chickpeas, indicating that these amino acids can in fact be obtained via the consumption of an assortment of protein-rich plant-based foods.
Plant-based protein supplements made from sources such as soy, hemp, pea, rice and various blends are widely available and may be of particular interest to vegan athletes and exercisers who find consuming adequate amounts of protein through whole foods challenging. Research on plant-based protein powders show that they can efficiently promote exercise recovery and support muscle hypertrophy throughout a resistance training protocol.
In summary, we need to consume a wide variety of plant-based proteins in order to meet our protein and amino acid requirements when following a vegan diet. We can achieve this by consuming foods such as grains, legumes, nuts and seeds, ensuring that all essential amino acids are included, and that sufficient BCAAs are obtained to facilitate recovery and exercise adaptation.
Protein recommendations for athletes;
Vegan-friendly high protein foods (protein per 100g)
(see Composition of Foods)
Carbohydrates
Individuals who follow a vegan diet typically consume higher amounts of carbohydrates, fibre, fruits, vegetables, antioxidants and phytochemicals than those who follow an omnivorous diet.?The greater consumption of phytochemical-rich foods associated with any type of plant-based diet is an important benefit since this practice may aid in reducing the effects of excess inflammation, and facilitate exercise recovery. In fact, some endurance athletes have reportedly switched to a vegan diet to meet their carbohydrate needs and to support their weight management targets.
Consuming sufficient amounts of carbohydrates through a vegan diet during Veganuary is fairly uncomplicated since grains, legumes, beans, tubers, fruits, and a range of root vegetables can be included to effectively meet carbohydrate requirements for athletes and exercisers, which has been reported to be 4-12 g/kg depending on gender, exercise mode and dietary aims. However, it's worth bearing in mind that these foods are high in fibre which means they stimulate early satiation, so consuming these foods to obtain?adequate amounts of protein and carbohydrate may be challenging for some individuals. Additionally, a fibre-rich diet has the potential to cause gastric distress due to the lectins in carbohydrate sources such as beans, grains, nuts and potatoes, as well as the indigestible carbohydrates that exist in oats, peas, beans, fruits and certain varieties of lentils.
Therefore, if you plan on participating in high-volume training during Veganuary, it may be more suitable to select foods with low fibre content in order to obtain adequate amounts of carbohydrate, providing satisfactory micronutrient status is achieved. Carbohydrate sources such as pasta, rice, noodles and buckwheat contain lower amounts of fibre than foods such as lentils, oats, beans and wholegrain breads. In addition, tubers and root vegetables can be reduced in fibre content by removing their skins.
Fat
ALA, EPA and DHA
Due to the elimination of fats from marine sources in the vegan diet, vegans generally consume fewer omega 3 fatty acids than omnivores and various other vegetarian diets. Both omega 3 and omega 6 fatty acids are essential, but the long chain omega 3 fatty acids -?eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - are generally not consumed in adequate amounts in the western diet, and in the vegan diet, in particular.
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Omega 3 fatty acids play an important role in cardiovascular health, inflammatory and chronic disease, and?normal growth and development, as well as potentially promoting the improvement of heart rate variability and an increase in nitric oxide production. Therefore, the absence of these fats in the vegan diet may have important implications on your health and performance during Veganuary.
Although there is no consensus on the quantities and/or ratios of omega 3 to 6 required to positively impact health and performance, the research suggests that individuals following vegetarian diets of various types should limit their consumption of pro-inflammatory omega 6 fatty acids found in sunflower, corn and safflower oils to reduce any negative effects associated with their intake. Indeed, the Department of Health in the United Kingdom recommends an upper limit of 10% of total energy intake from omega 6 fatty acids.
Omega 3 alpha-Linolenic acid (ALA) is a vital component of cellular membrane and is converted to EPA with approximately an 8% efficiency, while only 0.5% of ALA is converted to DHA. Although we have the ability to convert small quantities of ALA to DHA, the main source of DHA is cold water fish and seafood. Vegan-friendly food sources of ALA include linseed (flax seed), walnut and chia seed (chia seed is also a complete protein).
While research shows that supplementary ALA? increases blood EPA levels, it fails to influence DHA status. Therefore, supplementing with microalgae oil which is rich in DHA and EPA may be of interest to you should you decide to take part in Veganuary as this study indicates that microalgae oil supplements raise both blood DHA and EPA levels.
In summary, consuming a combination of whole-food ALA as we've discussed here with supplemental DHA in the form of microalgae is a sensible approach to optimising omega 3 fatty acid intake for Veganuary. We recommend consuming 1-2 g per day of combined EPA and DHA at a ratio of 2:1. To obtain 500-1000 mg of DHA per day, 1-2 g of microalgae oil (2-4 capsules in most commercially available products) is required.
Micronutrients
Although consuming adequate quantities of micronutrients should be an important consideration for all athletes and exercisers, you may want to play close attention to your intake of vitamin B12, calcium and vitamin D when designing a vegan diet for Veganuary. A poorly constructed vegan diet may lead to deficiencies in certain micronutrients which could have negative effects on health and performance, so strategies to prevent the under-consumption of these nutrients must be understood if you are considering adopting a vegan diet in January.
Vitamin B12
Since the vegan diet is absent of animal and dairy products, living the vegan lifestyle for Veganuary may leave you susceptible to developing vitamin B12 deficiency. Vitamin B12 is crucial for normal nervous system function, and a deficiency can result in morphological changes to blood cells and the development of megaloblastic anaemia and neuropathy. A long-term deficiency in vitamin B12 may cause irreversible neurological damage.
The research indicates that adopting a vegan diet may lead to a vitamin B12 deficiency if it is not supplemented. In fact, data from a cohort study in the UK showed that approximately 50% of vegan subjects were deficient in vitamin B12 and a further 21% were considered to have very low levels. Moreover, although 20% of the subjects in this study supplemented vitamin B12, the levels of the vitamin in the blood between those who did vs those who did not were not different, indicating that supplementation among these individuals was largely ineffective.
The human body has a?small capacity to absorb vitamin B12 supplements when they are ingested orally. For example, approximately 10?μg is absorbed following an oral ingestion of 500?μg. For this reason, a range of products have been developed that supposedly provide better absorption such as vitamin lozenges, sublingual, and transdermal supplements, but the claims made by the manufacturers of these products are not supported by any published literature.
Although the Dietary Reference Intake for vitamin B12 is 2.4?μg per day for both male and female adults, Dr Joel Fuhrman and Deana Ferreri's recommendations state that vegans should consume up to 6?μg of supplemental vitamin B12 per day.?Serum levels of vitamin B12 may need to be monitored by a medical practitioner if a deficiency is suspected despite oral supplementation. In a small number of cases, subcutaneous or intramuscular injections may be necessary.
Vitamin D
A fat-soluble vitamin that is produced in the skin, vitamin D is instrumental in several physiological processes and is important for calcium absorption and bone health. Although we synthesize vitamin D via sunlight exposure, it can also be obtained from animal products and certain fortified foods, so dietary intakes of this vitamin tend to be low in vegans who do not achieve adequate exposure to sunlight.
Cholecalciferol (vitamin D3) is a type of vitamin D that is derived from animals and is commercially available as a supplement. However, vegan-friendly versions of vitamin D3 derived from a type of composite fungal organism are now widely available, presenting vegans with a more bioavailable vitamin D supplement than Ergocalciferol (vitamin D2) which has a limited bioavailability. These vegan-friendly vitamin D3 supplements are generally dosed in similar amounts to the animal-derived versions, with 200-1000 IU dosages per serving being commonplace.
Although the UK Department of Health recommend 400 IU of vitamin D per day for those who do not achieve sufficient levels of sunlight exposure, Dalquist and colleagues propose that athletes and exercisers supplement with doses of 4-5000 IU per day along with 50-100?μg per day of vitamin K1 and K2 to enhance exercise recovery. Indeed, one study on athletic performance and Vitamin D showed that optimising vitamin D levels may also improve athletic performance when a deficiency is present.
The role that vitamin D plays in the improvement of athletic performance is supported by additional research?which indicates that vitamin D deficiency reduces muscle strength and oxygen consumption, and that its supplementation may provide a protective effect on the risk of overuse injuries due to the role it plays in calcium metabolism and muscle function.?Therefore, regardless of dietary choice, the optimisation of vitamin D status appears to be an important consideration for athletes.
Calcium
Another important consideration when beginning your Veganuary journey is calcium intake. Calcium is plentiful in many foods, although it is most notably contained in dairy products. Research shows that individuals following vegan diets consume less calcium than omnivores and other types of vegetarians, with one study indicating that vegans consume 578 mg per day compared with 950 mg per day and 875 mg per day by omnivores and ovo-lacto vegetarians respectively. As a result, vegans have a higher risk of fracture due to low calcium intakes, with low intakes being of particular importance to children and teenagers since larger calcium requirements are needed for healthy bone development.
In addition to its benefits on bone development and structure, calcium is important for blood clotting, nerve transmission, muscle stimulation and vitamin D metabolism. It is also of great importance to the vegan athlete and exerciser due to the role it plays in maintaining skeletal health during resistance training, and because of the elevated losses in calcium that occurs during periods of increased perspiration. Interestingly, when adequate amounts of vitamin D are present, our bodies have the ability to regulate calcium status during times of low consumption, increasing the amount of calcium that we absorb from our food.
According to a review published in the American College of Sports Medicine Journal, athletes and exercisers do not require intakes higher than that of the general population since physical activity by itself does not increase the demand for dietary calcium. Therefore, 1000 mg per day of calcium is recommended for both athletes and non-exercisers.
To achieve this intake during Veganuary, you should consume a variety of plant-based calcium sources including beans, pulses and green vegetables in adequate amounts to meet the daily requirement of 1000 mg per day. Green vegetables such as broccoli, bok choy and kale all have notably high quantities of calcium.
Although arugula and spinach are also high in calcium, these green vegetables contain oxalate which interferes with calcium absorption. Therefore, it is important to choose calcium sources with low levels of oxalate when constructing vegan meals that are rich in calcium.
In addition to green vegetables, foods that are fortified with calcium can also be consumed such as nut milks and fruit juices which provide vegans with readily-available form of calcium. Set tofu is also another versatile source of calcium which is also high in protein.
Veganuary Summary
For some vegans, their choice of diet is a result of important ethical beliefs, and requires focus and perseverance in order to maintain this lifestyle. A similar mindfulness is needed to ensure nutritional sufficiency is maintained during Veganuary, or health and performance may be impaired since vegan diets typically differ from omnivorous diets in several ways; they are higher in carbohydrates, fibre, micronutrients, phytochemicals and antioxidants than omnivorous diets, and lower in total calories, protein, fat, vitamin B12, vitamin D, omega 3 fatty acids and calcium.
Cultivating a positive Veganuary experience requires efficient preparation since a?high energy intake can be challenging in some cases since plant-based foods often induce early satiety. It's also important to recognise that no two vegan diets are the same; they are all based on the same principles but, nutritionally speaking, they differ immensely. This is why it is crucial that you construct a diet that addresses the points raised in this article to achieve sufficient energy and micro and macronutrient satisfaction throughout Veganuary and, perhaps, beyond. Being aware of contrasting vegan diets when reading vegan studies in the literature is also important; whether they are perceived to have positive or negative outcomes.
With a strategic approach to food selection and meal composition, and with an emphasis on micro and macronutrient recommendations, together with supplementation when required, vegan athletes and exercisers can meet their needs adequately.
Enjoy Veganuary.
Vegan-Friendly Food Sources
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