There's a growing trend within sports nutrition: the shift towards plant-based diets. 

Whether it's ethical, cultural or any other reason, more and more athletes are adopting this dietary pattern.

We're going to focus on vegan diets and their potential benefits and challenges for endurance training.

For the purposes of this post, I'm defining a vegan diet as one that excludes all animal products, relying solely on plants for nutrition. 

The potential benefits of a vegan diet:

When well-planned, a vegan diet can provide all the nutrients needed for optimal health and athletic performance.

These diets should be rich in fibre, vitamins, minerals and antioxidants: nutrients that are important for recovery and overall health.

The focus on plant based food usually means the micronutrient nutrient profile, on the whole, is very good. Plant-based diets are often high in carbohydrates - the body's primary energy source during moderate to high intensity exercise. Consuming enough carbohydrates ensures glycogen stores are adequately filled, supporting an athlete's training and allowing them to execute sessions as planned. Vegan athletes tend to do fine with carbohydrate intake, but that's not where the difficulties lie.

What do vegans struggle with?

However, there are a few potential challenges for athletes considering a vegan diet. Key nutrients for athletic performance and for health, such as protein, iron, calcium, vitamin B12, and omega-3 fatty acids, may require more careful planning to meet recommended levels. In the case of protein, it's essential to consume a variety of plant-based protein sources, such as beans, lentils, whole grains, and soy products, to ensure you're getting all the necessary amino acids.

Whilst we used to worry and suggest combining protein sources at every meal, we know this is no longer necessary, as it's more important to consider your protein intake over the whole day and ensure you're consuming enough. Your body has a store of amino acids and can usually support transient shortfalls.

There are also specific micronutrients, and one amino acid, that vegans need to pay more attention to.

Leucine: Predominantly found in animal proteins, leucine is an essential amino acid that plays a crucial role in muscle protein synthesis.

Vegan sources: Incorporate foods like soybeans, lentils, almonds, and chickpeas to increase leucine intake.

Iron: While plants do provide iron, it's in a form called non-haem iron which is not as easily absorbed by our bodies as the haee iron found in animal products. 

Vegan solutions: Combine iron-rich foods like lentils, chickpeas, quinoa, and spinach with vitamin C-rich foods like citrus fruits or bell peppers to enhance absorption.

Calcium: Dairy products are the most commonly known sources, but there are plenty of vegan alternatives. 

Vegan sources: Add foods like fortified plant milk, soy yogurt, leafy greens, almonds, sesame seeds and tofu to your meals.

Omega 3 fatty acids : This is also most commonly found in optimum amounts from animal products.

Vegan solution: chia, hemp and flaxseeds, walnuts, soya beans and algae are all potential sources of omega 3s.

The issue for vegans is that for the most part, the body is poor at converting plant sources of omega 3 into the useful form of omega 3. So even if you eat a lot of plant-based omega 3, there's no guarantee you'll be consuming or converting enough to be in the optimal range. Unfortunately, there's not anything you can do about this other than to consume the recommended amounts

Vitamin B12: This is mainly found in animal products. A deficiency can lead to problems such as anaemia. 

Vegan solutions: Consider fortified foods such as plant-based milk, cereals, and vegan spreads. Additionally, a B12 supplement can be a reliable way to ensure you're getting enough.

Whilst there are challenges that vegans can face, it doesn't mean a well-planned diet can't support health and optimal performance.

Hopefully this has given you some things to work on if you already follow or are considering swapping to a vegan diet.