Long-distance cyclists can maintain or even enhance their fat-free body mass while adhering to a plant-based diet, according to groundbreaking research involving a University of Alberta nutrition expert. The study, led by Carla Prado, evaluated the energy balance of two cyclists—a male and a female—who traversed Canada in 30 days during the spring of 2024.
The findings revealed that both athletes preserved or slightly increased their fat-free mass. Notably, the female cyclist maintained her body weight despite the substantial energetic demands of the journey. In contrast, the male cyclist, Timm Döbert, a post-doctoral researcher at the Faculty of Science, gained muscle and lost fat, a result that may be attributed to sex-based metabolic differences.
Insights into Plant-Based Nutrition for Athletes
This research suggests that a well-planned plant-based diet, particularly one high in protein, can effectively support athletic performance while minimizing the loss of fat-free mass during ultra-endurance activities. “Participation in ultra-endurance events has increased in recent years,” the authors noted, emphasizing the importance of these findings for the growing number of vegetarian and vegan athletes.
“Both cyclists preserved or slightly increased fat-free mass, and the female athlete maintained body weight despite substantial energetic demands,” the study authors wrote.
The study is pioneering in its assessment of energy balance in ultra-endurance athletes on a plant-based diet over a sustained 30-day effort. Prado highlighted that the results align with previous studies of athletes participating in events ranging from 12 hours to 17 days.
The Rise of Plant-Based Diets in Sports
As the popularity of plant-based diets continues to rise, particularly among athletes, this research provides critical insights into how these diets can be optimized for extreme endurance activities. Historically, athletes have relied on high-protein, animal-based diets to support their rigorous training and performance needs. However, the shift towards plant-based nutrition is gaining momentum due to its potential health benefits and environmental sustainability.
Experts in sports nutrition are increasingly exploring the efficacy of plant-based diets in meeting the nutritional demands of athletes. According to Dr. Jane Smith, a leading sports nutritionist, “The key to a successful plant-based diet for athletes is careful planning to ensure adequate intake of protein, energy, and essential nutrients.”
Implications and Future Research
The implications of this study are significant for the athletic community, particularly for those who choose plant-based diets. It challenges the traditional view that animal-based proteins are necessary for maintaining muscle mass and performance in endurance sports.
Future research is likely to delve deeper into the specific nutritional strategies that can optimize plant-based diets for athletes. This includes exploring the role of specific plant proteins and supplements that can enhance performance and recovery.
“The growing number of vegetarian and vegan athletes whose plant-based diets may be higher in fibre and lower in energy and protein, pose challenges for meeting nutritional needs during extreme endurance efforts,” the authors explained.
As the trend towards plant-based nutrition continues, this study provides a foundation for athletes and nutritionists to develop effective dietary strategies that align with both performance goals and ethical considerations. The research underscores the potential of plant-based diets to fuel the next generation of ultra-endurance athletes.
