Can a Plant-Based Diet Boost Athletic Performance?

More and more athletes — from long-distance runners to professional footballers — are turning to plant-based diets in pursuit of better performance, faster recovery, and improved overall health. But while the health benefits of a plant-based lifestyle are well documented, the question remains: can eating more plants actually make you a better athlete?

Why Athletes Are Embracing Plant-Based Eating

Whole-food, plant-based diets are associated with a wide range of health benefits. Research shows they can lower your risk of heart disease by around 25%, reduce the risk of certain cancers by 15%, cut your risk of type 2 diabetes by up to 50%, and support long-term weight management.

But beyond general health, plant-based diets also offer several potential advantages for sports performance:

• Rich in carbohydrates
  Carbohydrates are the primary energy source during high-intensity exercise. Plant-based diets tend to be naturally high in carbs, which helps promote glycogen recovery and fuel subsequent training sessions.

• Packed with antioxidants
  Strenuous exercise increases the production of free radicals — unstable molecules that can lead to oxidative stress and muscle damage. Plant foods are loaded with antioxidants like vitamins C and E, which can help counteract this process and support recovery.

• Anti-inflammatory benefits
  High-intensity training can trigger inflammation in the body. Over time, chronic inflammation can contribute to injury risk and illness. A plant-based diet, especially one focused on whole foods, has been shown to reduce inflammation and support immune health.

• Supports gut health
  Plant-based diets are high in fibre and phytochemicals that feed beneficial gut bacteria and improve microbial diversity. A healthy gut is important for nutrient absorption, energy production, immune function, and reducing the risk of gut permeability — something endurance athletes are particularly prone to.

• Naturally high in dietary nitrates
  Many vegetables, especially leafy greens and beetroot, are rich in nitrates, which the body converts to nitric oxide. This compound widens blood vessels, improves blood flow, lowers the oxygen cost of exercise, and may help delay fatigue during endurance events.

What About Endurance Performance?

One common myth is that plant-based diets can’t supply all the nutrients needed for endurance training. But research consistently shows that plant-based eating does not hinder performance — and may even enhance it.

For instance:

• A review of eight studies by Australian researchers found no difference in endurance capacity between athletes following plant-based or omnivorous diets.

• A study from Arizona State University reported similar findings — with female athletes on plant-based diets even showing higher VO₂ max scores (a key indicator of aerobic fitness) compared to their omnivorous peers.

• The 2022 SWAP-MEAT Athlete Study — one of the largest randomized crossover trials — tested whole-food plant-based, plant-based with meat alternatives, and omnivorous diets over four weeks each. Results? Endurance and strength gains were similar across all groups, suggesting plant-based diets can fuel performance just as effectively as meat-inclusive ones.

What About Strength and Muscle Building?

A common concern for athletes considering a plant-based diet is whether it provides enough high-quality protein for muscle growth and strength gains. While it’s true that plant proteins generally have lower concentrations of certain essential amino acids compared to animal proteins, studies show they can be equally effective — as long as total intake and variety are adequate.

• In a 2023 study from the University of Exeter, athletes consuming a vegan diet with 2g protein per kg body weight per day gained the same amount of strength and lean muscle as those on an omnivorous diet with identical protein levels.

• A 2021 study from the University of São Paulo found similar results: over 12 weeks, athletes on a plant-based diet experienced the same strength and muscle gains as their omnivorous counterparts — both groups consuming 1.6g protein per kg body weight per day.

The key takeaway? It’s not the source of protein that matters most, but the total quantity and diversity.

In Summary: Can Plants Power Performance?

• Whole-food, plant-based diets are linked to a range of health benefits, including better heart health, improved metabolic function, and lower disease risk.

• A well-planned plant-based diet can provide all the essential nutrients required to support both training and competition.

• Athletes may benefit from higher intakes of carbohydrates, antioxidants, fibre, anti-inflammatory compounds and nitrates — all abundant in plant-based diets.

• Plant-based diets can support endurance performance just as effectively as omnivorous diets — and in some cases, even enhance it.

• With sufficient variety and protein intake, plant-based diets can support strength gains and muscle development just as well as diets that include animal products.

Bottom line: A plant-based diet won’t automatically make you a better athlete — but it certainly can, if it’s balanced and well planned. With the right approach, it can help you recover faster, train harder, and support long-term health and performance.