Plant-based dietary considerations and advice for members

Over recent years, the popularity of plant-based diets has increased.

Here, Swim England performance nutritionist, Josh Dyson, has provided some considerations and advice for those who are training or competing whilst on a plant-based diet.

Such an approach places a focus upon plant-based options such as vegetables, fruits, whole grains, nuts, seeds, legumes (e.g. peas, beans, lentils), whilst some approaches may also incorporate fish, dairy and eggs.

The different types of plant-based approaches include:

• Lacto vegetarians: Includes dairy
• Lacto-ovo vegetarians: Includes dairy/eggs
• Vegan: Avoid all animal-derived foods and food products

Note: Pescatarians will follow a plant-based approach with the inclusion of fish and/or shellfish options.

Individuals may follow such approaches due to cultural or religious reasons, whilst some may follow a plant-based diet for health or environmental reasons.

Although some athletes may follow a plant-based diet in the belief that this is superior for health and athletic performance, there is currently no research evidence to suggest a plant-based diet is superior to a non-plant-based diet. Both approaches, when well-planned, can therefore support health and athletic performance and recovery.

For those adopting a plant-based diet, there are some nutritional considerations to be aware of to ensure that macronutrient and micronutrient needs are met:

Energy intake

It is important to ensure that you are optimally fueling to aid health, performance and recovery. This is especially important for younger athletes to ensure that they are optimising their growth and development. It is therefore important that an individual’s energy availability is optimised through the appropriate daily dietary intake. Chronic periods of low energy availability could lead to Relative Energy Deficiency in Sport (RED-S), a syndrome that has negative consequences upon health and performance.

Protein

Compared to animal-based protein sources, plant-based options are typically of a lower essential amino acid content. Essential amino acids are required within the diet, as they cannot be made endogenously. Plant-based protein also has a lower digestibility than animal protein options.

Therefore, due to their essential amino acid content and digestibility, plant-based protein sources are often considered lower quality protein sources. However, a well-planned plant-based diet can still include protein sources that will enable individuals to meet their daily protein requirements. They can also put together some tasty meals too!

Individuals following a plant-based diet just need to be more mindful of the protein sources they include. A common solution is to combine different plant-based protein sources to build a complete essential amino acid profile.

• Example plant-based protein options: Soya, edamame, brown rice, quinoa, chickpeas, baked beans, red kidney beans, lentils, porridge oats, nuts (e.g. almonds, cashews, pistachios, walnuts), seeds (e.g. pumpkin seeds, milled flaxseed), Quorn, tofu, tempeh.
• Example animal-based protein options depending upon plant-based approach: Fish, dairy (e.g. cheese, yoghurt, milk) and eggs.

Calcium

Calcium is important for bone health, muscle concentration, nerve conduction and blood clotting. Individuals following a plant-based diet will not be including dairy within their diet, which is a common high quality source of calcium. It is therefore important that alternative sources of calcium are included within dietary intake. For those that include plant-based milk options in their diet, ensure that the option you select is fortified with calcium.

• Example plant-based calcium options: Green leafy vegetables, fortified products, pulses, dried fruit (e.g. raisins and apricots), brown and white bread, sesame seeds and tahini.
• Example animal-based calcium options depending upon plant-based approach: Milk, yoghurt, cheese, sardines.

Iron

When it comes to iron, there are two different sources within dietary intake – haem and non-haem. Haem iron is contained within animal-based protein such as red meat. Whereas, non-haem sources are within plant-based options. Haem iron is the most absorbable form of iron, whereas, non-haem is absorbed less well. It is therefore important for individuals to be mindful of iron sources if they are following a plant-based diet and how they can go about optimising their iron intake.

Furthermore, females have a greater requirement of iron due to the menstrual cycle, so it is important that female athletes are mindful of this and plan their dietary intake accordingly.

• Example non-haem iron options: Dark green leafy vegetables, nuts, seeds, pulses, wholemeal bread, dried fruit (e.g. raisins and apricots), fortified options.

Vitamin C aids the absorption of iron, therefore, adding vitamin C containing foods or fluids to meals or snacks that contain non-haem iron sources can aid the absorption of iron.

• Example options: Fresh orange juice, strawberries, blackcurrants, citrus fruits, peppers, tomatoes.

Vitamin B12

Vitamin B12 is primarily found within animal-based food options. For those following a plant-based diet, consider sourcing fortified options. Consideration may be given to supplementation to aid vitamin B12 intake.

• Example plant-based vitamin B12 options: Fortified foods (e.g. cereal, non-dairy milks).
• Example animal-based vitamin B12 options depending upon plant-based approach: Fish, dairy, eggs.

Vitamin D

Although vitamin D can be sourced through dietary intake, it is hard to optimise vitamin D status from food alone. As vitamin D is synthesised in the skin via sun exposure, the lack of sunlight exposure during the UK autumn and winter means that supplementation with vitamin D may be considered. However, during spring and summer, sensible sun exposure can aid vitamin D status and supplementation would not be needed.

• Example plant-based vitamin D options: Fortified products.
• Example animal-based vitamin D options depending upon plant-based approach: Dairy, oily fish, eggs.

Omega-3

Omega-3 is primarily found in oily fish sources, although some nuts and seeds may have smaller amounts. Consideration may be given to supplementation to aid omega-3 intake.

• Example plant-based omega-3 options: Milled flaxseed, walnuts, chia seeds.
• Example animal-based omega-3 options depending upon plant-based approach: Oily fish (e.g. salmon, mackerel).

Zinc

Zinc helps growth and repair, bone health and energy production.

• Example plant-based zinc options: Spinach, nuts, seeds, beans.
• Example animal-based zinc options depending upon plant-based approach: Shellfish, eggs.

If an individual is considering making any nutritional changes to their diet, it is important that they first consult with a performance nutritionist/dietitian or their doctor.

This can allow for a full dietary review, as well as considering whether any supplementation is required to ensure that macronutrient and micronutrient needs are met.

If supplements are to be considered, ensure that only Informed Sport accredited products are utilised. To check whether your product is on the list, visit the Informed Sport website. Please ensure that the product and product batch number are listed. If not listed, do not consider this product.