100 MEN’S FITNESS OCTOBER 2019
THEREISALARGENUMBEROFVEGANATHLETESWHOARECONSISTENTLYSURPASSINGTHEIRCOMPETITORS.
MYTH
Vegansare
malnourished
■It’sallverywell
lookingatworld-
classathletes,but
whatabouttherest
ofus?Onaverage,
vegansand
vegetarianslive
longerandgrowold
withfewerhealth
conditions.Those
eatinga plant-based
diet,forexample,
tendtohavelower
riskofheartdisease
andcancer(our
twobiggestkillers
intheWest),as
wellasa lower
riskofdiabetes,
andhealthiergut
profilesandlower
bloodpressure.
Thereasonsare
numerous.It’s
partlybecause
plant-basedfoods
areincredible
nutritional
packages,filled
withphyto-
nutrients,
antioxidants,
vitamins,minerals
andfibre.Butit
is alsobecause
cuttingoutmeat
andanimal
productsmeans
a lowerintakeof
saturatedfat,aswell
asthehormones,
antibioticsand
othercarcinogenic
propertiesfound
inmanymeatand
animalproducts.
■Thelatest
research, then,
might just make
you think twice
about traditional
teachings in the
world of sports
nutrition. Just
because things
may have worked
well for some
people historically,
that doesn’t mean
it’s the optimal
way forward for
those willing to
challenge the
status quo and base
their actions on the
best information
andfactsnow
at our disposal.
Veganism might
not be everyone’s
dairy-free cup of
tea, but for anyone
who’s interested in
animal welfare and
minimising their
environmental
impact, it’s
important to know
that a vegan diet
can give your body
all the nutrients
it requires to be
healthy, strong and
powerful. In fact, it
could even be your
secret weapon.
■Thisis infacttrue,
but perhaps not in
the way you might
expect – a whole-
foods vegan diet
actually improves
recovery time,
because of the
high level of
phytonutrients
and antioxidants
in plants which,
on average,
have 64 times
the antioxidant
properties of
animal foods. This
helps to reduce
exercise-induced
inflammation
andresulting
muscle soreness,
so for competitive
athletes the quicker
recovery from
consuming a
plant-based diet
can get them back
training harder,
sooner. Taken
over the course
of a whole season
or a year, the
cumulative results
can be significant.
This effect has
been shown in
numerous studies
assessing real-life
performance of
athletes in both
endurance and
strength settings.
But you can’t cut
corners by just
taking antioxidant
supps – research
has shown that
taken in pill form,
antioxidants
can in fact impair
performance
a n d r e c o v e r y.
The nutrition of
whole plant foods
is significantly
more complex
than just taking
single nutrients
in isolation.
OUR TWO CENTS
The Men’s Fitness verdict
MYTH
A vegan diet will affect your recovery
MYTH
Vegan athletes
don’t perform
as well
■ There is a large
and fast-growing
number of vegan
athletes, across
a wide variety
of sports/
disciplines, who
are consistently
surpassing their
competitors. From
ultra-distance
triathletes to
boxers and
bodybuilders,
world-class
athletes are
adopting a plant-
based diet to give
them the edge.
The Tennessee
Titans NFL team
is a prime example
- half the team has
gone plant-based
to help aid recovery
and increase
energy levels.
These are huge
125kg+ athletes
at the top of their
game. The same
goes for a growing
number of NBA
players. Then
there’s world-
record holding
strongmen,
powerlifters and
bodybuilders all
proving that a
vegan diet doesn’t
hold you back and
can in fact give
you a competitive
advantage.
Is seaweed the “new
kale”? This green
goodie is packed
with nutrients,
including up to 35%
of your fibre RDI.
35
%