Plant-Based Eating: Benefits and Blind Spots
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More and more people are cutting back on their consumption of animal products—for health, environmental, or ethical reasons. But “plant-based eating” encompasses a wide range of practices, and both the benefits and the pitfalls depend largely on how you go about it.
A range of options, not just one approach
The term encompasses several dietary approaches: flexitarian (primarily plant-based, with occasional meat), pescatarian (fish allowed), lacto-ovo-vegetarian (eggs and dairy products, no meat), and vegan (no animal products). The more restrictive the diet, the more important planning becomes.
Real Health Benefits
The evidence is strong: a well-planned plant-based diet is associated with a reduced risk of ischemic heart disease, type 2 diabetes, high blood pressure, certain cancers, and obesity, as well as lower overall mortality. It is also more environmentally sustainable. According to the position statement of the Academy of Nutrition and Dietetics, well-planned vegetarian and vegan diets are healthy and adequate for all life stages, including for athletes.
Quality Comes First
Be careful, though: these benefits come from high-quality plant-based foods—whole grains, legumes, fruits, vegetables, and nuts. A “plant-based” diet built on ultra-processed foods, sugars, and refined meat substitutes is no healthier than a poor-quality omnivorous diet. Plant-based does not automatically mean healthy.
Nutrients to Watch Out For
Some nutrients require special attention, especially in strict forms of the diet:
Vitamin B12: Since it is not found in plant-based foods, supplementation is essential for vegans. A deficiency is linked to anemia and neurological damage.
Iron: Plant-based (non-heme) iron is less easily absorbed; combining it with a source of vitamin C improves its absorption.
Omega-3 (EPA/DHA), calcium, and vitamin D: Keep an eye on these, and if necessary, include fortified foods or take an algae supplement for DHA.
It's also worth noting that studies show lower bone density among vegans and an increased risk of fractures—yet another reason to plan your calcium and vitamin D intake carefully.
Who is this training for?
A well-planned plant-based diet can meet the needs of athletes, from recreational to elite levels—the data show neither a net advantage nor a net disadvantage in terms of performance. Key considerations: aim for adequate protein intake (1.2 to 1.7 g/kg per day) by varying sources (soy, legumes, nuts, seeds, quinoa) to ensure all essential amino acids are covered; monitor iron intake (especially for endurance athletes and women); and, regarding creatine, a supplement may be helpful since it is rarely found in plant-based foods.
For details on the specific nutrients involved, see our article on micronutrients.
In short, when well-planned and based on minimally processed foods, a plant-based diet is safe and beneficial. To adopt a restrictive diet without developing nutritional deficiencies—especially if you’re training seriously—the guidance of a dietitian-nutritionist is invaluable.
References
Melina V, Craig W, Levin S. “Position Statement of the Academy of Nutrition and Dietetics: Vegetarian Diets.” J Acad Nutr Diet. 2016;116(12):1970-1980.
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This article is provided for educational purposes only and does not constitute medical advice. If you have any health conditions, consult a doctor before starting to exercise.
