Athletic performance: how do plant foods improve it?

Athletes need a lot of muscle power and energy for competition and the win. This is possible when they consume a protein-rich diet that is balanced and wholesome.

It was assumed that plants cannot provide them with the required nutrients. This might hamper their performance.

But those athletes who have switched to plants as a source of food have witnessed no fall in performance. Their athletic performance has shown an upward trend. In what ways do plant foods benefit them?

Athletes and athletic performance

Athletes need a lot of proteins to build muscle power and strength. Muscle sores are common in them and even for recovery, they require adequate proteins in their diet.

They need agility and stamina with endurance. All this comes from proteins and other essential micronutrients from the diet.

There was a myth that athletes can improve their athletic performance only by consuming meat and meat products. But this was shattered when several athletes went for switched to plant foods.

Instead of declining, their performance rose. Was this improvement solely due to the plant diet or was there some other mechanism active there?

Weight reduction and increase in stamina with plant-based foods contributed to this better performance in their respective sports.

Weight reduction with plant foods

There are innumerable studies to date that reveal that plant-based foods lower body fat and hence weight is lost.

A study by Barnard et al revealed that postmenopausal women on plant foods had a mean weight loss of 5.8 kg over 14 weeks compared to 3.8 kg in the control group.

Both groups had a diet of equivalent calories. The study of Wright et al in adults 35 to 70 years old yielded similar results. The BMI was better in those who had plant foods.

Another study from the Netherlands also has similar study outcomes. People on plant foods have leaner body mass and lower BMI.

This leaner body helps athletes in enhancing their performance. National Strength and Conditioning Association states that with leaner bodies athletes have more strength and power.

Complex carbs and energy

Carbs are either simple or complex. The simple carbs cause a rapid rise in blood sugar and give an instant energy boost. But athletes require constant energy throughout the day for their training.

This is possible through the ingestion of complex sugars. And plant foods have more complex carbs. Thus they are good for athletes.

Moreover, glycogen synthesis is required to replenish the lost glycogen after an intense workout. This is a slow process. It requires complex carbs and plant foods can provide them.

Also, read: Thais Eid Workout Routine, Diet Plan, Exercise, Body Measurements

High-fat foods such as from animals do not increase exercise capacity or performance. Research has shown that endurance events require glucose and glycogen and not fats.

More fats at such a time might harm the body and not let it utilize the stores of energy properly. More studies in this direction would be useful in unveiling the science and mechanism behind plant foods and their usefulness in athletic performance enhancement.