Vegan diet ideal for athletes

 

Vegan diet ideal for athletes

A vegan diet also has many advantages for athletes: cardiovascular health is optimized, the condition improves, and the regeneration phases are shorter.  nanobiztech

Vegan diet offers athletes many benefits

Vegetarian or vegan athletes such as tennis ace, Formula 1 star, football player natural bodybuilding master Patrick Reiser have long since proven the performance-enhancing power of a plant-based diet

With "plant-based nutrition" is meant in particular the vegan diet, but other forms of nutrition that mainly consist of plant-based foods but are supplemented with small amounts of animal-based foods can also be included in the meaning of this term.  globalmarketingbusiness

 Nutrients published a scientific review (review of existing studies) that showed that athletes who rely on a plant-based diet can expect better heart health, higher performance and shorter recovery periods.

More and more athletes are eating vegan!

"It's no wonder when more and more athletes switch to a vegan diet," says co-author of the study, internist and medical director of Barnard Medical Center in Washington DC.   allinonetechs

"Whether you are training for a simple 5-kilometer run or for the Ironman triathlon, a plant-based diet is always a powerful tool to increase athletic performance and accelerate the regeneration process," said Dr. Loomis, who follows a vegan diet, is currently training for the Ironman triathlon and can also be seen in the documentary The Game Changers.  leadmarketingbusiness

The documentary dates from and shows athletes who once believed that they could only achieve athletic success with the help of a meat-rich diet, but who were taught better after switching to a vegan diet.  technologycompanians

You will find an overview of vegan athletes in our linked list .

Plant-based nutrition improves cardiovascular health in particular

Especially cardiovascular health, which is so crucial for endurance athletes, can be influenced very positively thanks to a plant-based diet. Because although it is always believed that passionate athletes generally have to be healthier, the aforementioned review showed that even well-trained athletes can be overtaken by heart disease.

A study from also found deposits in the coronary arteries of 44 percent of the endurance athletes (cyclists and track and field athletes) of middle and older age A low-fat vegetarian diet is the most effective diet with which these deposits can be broken down again (as earlier studies by Ornish and Esselstyn showed as it has a positive effect on various risk factors at the same time:

It lowers cholesterol and blood lipid levels, the risk of diabetes, blood pressure and reduces excess weight. The plant-based diet is, therefore, one of the best forms of nutrition for the cardiovascular system.

Performance increases, regeneration is improved

The researchers also showed that the plant-based diet can increase athletic performance and improve regeneration, as it rises blood-flow and the supply of oxygen to tissue, while at the same time dipping oxidative stress and irritation in the body.

Greater oxygen volume, better endurance

Another study compared a group of 56 young women, half of whom were vegan and half of whom were not . The two collections did not differ much in terms of body fat percentage, muscle mass and muscle strength.

The vegans, however, had a larger maximum oxygen volume. This means that they can use more milliliters of oxygen per minute during exercise. The maximum oxygen volume (also written VO 2 max) is used in sport to assess endurance.

In addition, the submaximal speed was better with the vegans. Exercise at sub-maximum speed when practicing at maximum speed is not yet possible, for example, because you have not yet mastered the technique. The submaximal speed is about 95% of the maximum speed.

Healthy vegan diet in sports

A healthy vegan diet is a diet that consists of different types of fruit and vegetables, whole grains, legumes, seeds and nuts - plus a dietary supplement with vitamin B12. Such a diet provides every athlete with all the necessary nutrients and vital substances - regardless of whether they are protein, calcium, magnesium, iron, vitamins or trace elements. The higher number of calories required for athletes in general can also easily be achieved with a plant-based diet.

You can find more information about the purely vegetable protein supply in the previous link. And if you have previously enjoyed using protein shakes made from whey and co., There have long been highly effective vegan protein shakes made from rice, pea or hemp protein.

An interesting documentation about vegan nutrition, lifestyle diseases and more can be found here under this link .

* An exciting book: "China Study: The Scientific Rationale for a Vegan Diet" can be found here under this link .

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