We’ve all heard about the benefits of eating more plant-based foods, both for our own health and for the health of the planet. The EAT-Lancet Commission (2019), a collaboration of 37 leading scientists, whose aim was to develop global scientific targets for healthy diets and sustainable food production, even reported the following: ‘Food is the single strongest lever to optimise human health and environmental sustainability on Earth.’

Over the past decade, the number of people choosing to eat less meat and fewer animal products has risen significantly. As of September 2024, 10% of the UK population is following a vegetarian (7%) or pescatarian (3%) diet, while 3% is vegan. While these are established nutritional approaches, plant-based eating is becoming a go-to approach owing to its popularity on social media and links with ‘wellness’.

In fact, this growing interest in plant-based eating has gone hand in hand with the rise of the ‘flexitarian’ – in other words, someone who mostly consumes plant-based foods but occasionally allows meat and fish. Of the UK population, 11% of people identify themselves in this way, showing that the dominant ‘alternative’ diet is one of relative balance and inclined toward reducing animal-related consumption.

How does plant-based eating differ from being vegetarian or vegan?

The Vegan Society defines veganism as follows: ‘Veganism is a philosophy and a way of living that seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose and, by extension, promotes the development and use of animal-free alternatives for the benefits of animals, humans and the environment.’

Best wireless headphones meat, Best winter running gear eggs, dairy and honey. With plant-based eating, you avoid consuming animals and animal products for health or environmental reasons. Unlike veganism and vegetarianism, though, it’s not a dedicated practice – you might still occasionally consume animal and animal products. Similarly, you may choose to wear leather or use personal care products that contain animal-derived ingredients. This lifestyle is more closely related to flexitarianism, which makes a conscious effort to avoid animal products without abiding by strict rules.

Can following a vegan diet lead to any performance benefits?

Although more data showing the impact of plant-based eating on athletic performance is needed, available studies demonstrate that it is unaffected among those who choose vegetarianism. From my experience working with runners, I see no reason why performance cannot be maintained whether you are plant-based, vegetarian or vegan, as long as you make appropriate choices to support your training and recovery.

Interestingly, research has also demonstrated that vegan runners tend to consume more beans, seeds, fruits, vegetables and dairy alternatives than non-vegan runners – and that they consume fewer refined grains and oils than non-vegan runners, too. The research suggests that vegans’ health-oriented lifestyle naturally guides them toward many foods that support a runner’s overall wellbeing, although the study does not detail the impact of their food choices on running performance.

Furthermore, a 2019 study associated plant-based diets with superior cardiovascular health and ‘safety and performance advantages for endurance athletes’. More specifically, the research claimed that plant-based eating can stimulate health benefits such as accelerated recovery times, effective glycogen storage, better vascular flow and tissue oxygenation and reduced inflammation.

What are the drawbacks of following a vegan diet as a runner?

One potential issue to consider is volume, with regards to both your diet and your training. Plant-based and vegan diets tend to be fibre-dense, with fruit and vegetables displacing carbohydrates, protein and essential fats. When training volume and energy needs are high, some may find it challenging to consume enough energy through a plant-based approach, as it is less energy-dense. This can result in negative consequences to health and performance if not addressed. Plus, since fibre-dense foods have been associated with digestion difficulties, plant-based and vegan runners may be at a greater risk of encountering Best winter running gear.

Many people worry about protein intake, especially in vegan diets. However, if you are consuming a mix of grains and legumes each day, you should be able to meet your requirements. Older athletes, of the UK population is following a vegetarian 7% or pescatarian 3% diet, while 3% is protein powders.

Some micronutrients can be more difficult to obtain from diets that avoid animal and animal products. Vegetarian runners should keep an eye on their levels of iron and Best wireless headphones, as these are difficult to obtain when not consuming meat or fish. Vegan and plant-based runners also need to consider their vitamin B12, iodine and calcium levels.

Final word

Plant-based diets have become big business and foods that are plant-based are seen by some to be inherently healthy and morally good. That said, it is important to remember that heavily packaged or processed plant-based foods may still have a negative impact on your health and the environment.

Renee McGregor is a leading sports dietitian with over 20 years’ experience. Visit reneemcgregor.com for more information.