Benefits of Plant-Based Diet for Runners

Posted On November 22, 2021

Plant-based diets are getting popular. Thanks to more plant based options being offered in the market. Even fast food burgers have plant-based options already.

Personally, I prefer plant-based food whenever it is available. I know where to buy best plant-based burgers. My best 21KM time was when I went 100% plant-based so I know personally that I can be a stronger runner even without eating meat.

Plant-based diets are preferred by runners for a variety of reasons. Since you eat primarily plants, you’re most likely getting much larger doses of vitamins, minerals, antioxidants, and fiber. These factors are critical for a rapid recovery, less inflammation, and a healthier feeling. Many runners, like Sage Canaday, opt for a plant-based diet. Here are 5 reasons why a plant-based diet is beneficial for athletes, especially runners.

Leaner Body Mass

Athletes need a leaner body mass to increase endurance. Excess body fat is reduced by eating a plant-based diet, which is essential for athletic performance. Athletes’ calorie and energy intake can be done by decreasing body fat with a plant-based diet. A reduced body mass allows runners to move more swiftly. The delivery of oxygen throughout the body is less effective in those with a higher body mass. Leaner runners, on the other hand, can efficiently distribute oxygen throughout their bodies and release heat more effectively due to their ideal body weight ratio.

Increased energy levels

Athletes require a high level of energy to provide fuel and drive throughout training and competition. A plant-based diet supplies nutrition to ensure that your muscles have enough fuel to power long-distance distance runners. Since plant-based diets are richer in fiber and complex carbohydrates, they provide marathon runners with more energy for longer distances. You get to save and increase your energy since your body doesn’t have to use as much energy for digesting food which contains simple carbohydrates and sugars.

Better blood flow

High blood pressure is usually caused by fatty diets, which can lead to heart disease and kidney problems. Research also showed that a single high-fat meal can have a lengthy harmful effect on vascular function. Plant-based diets increase vascular flexibility and diameter, improving flood flow. As a runner, having improved blood flow means your body creates more blood vessels, which leads to more oxygen-rich blood entering your muscles, which is important for quicker recovery and performance.

Less inflammation

Excessive meat consumption can raise cholesterol levels, which causes inflammation. This can cause discomfort and have a negative effect on a runner’s performance and recuperation. A plant-based diet has been shown in multiple studies to have anti-inflammatory effects. You’ll have more energy as a runner with less inflammation. A plant-based diet allows you to recover from inflammation more efficiently, allowing you to perform better. It can also help you recover faster, especially if you do extraneous training and run longer distances.

Cholesterol free

Consuming excessive amounts of saturated fat may be a major contributor to higher cholesterol levels, hence a plant-based diet is cholesterol-free. Plant-based diets have also been shown to reduce total cholesterol when compared to omnivorous diets in many studies. Cholesterol is a substantial risk factor for heart disease in those who eat omnivorous diets. Cholesterol accumulation can cause serious health problems including heart attacks and strokes.

To conclude, runners should try to opt for plant-based diets considering the benefits listed above. A plant-based diet has proved that eating meat and fatty meals to get additional protein isn’t essential. What matters most is that you’re eating nutritious foods instead of processed meals, and that you’re eating enough to meet your energy needs for effective training and recuperation.