Vegetarian Diets and Athletic Performance: Nutritional Strategies and Health Implications

The increasing adoption of vegetarian diets among athletes has sparked interest in their impact on sports performance and overall health. This review synthesizes current research to evaluate the efficacy of vegetarian diets in supporting athletic performance, focusing on macronutrient profiles, micronutrient considerations, and health benefits. Vegetarian diets, characterized by high carbohydrate content and lower protein and micronutrient bioavailability, can adequately support endurance and strength performance when well-planned. Studies indicate no significant differences in key performance metrics, such as VO2 max and muscle strength, between vegetarian and non-vegetarian athletes. However, challenges such as potential deficiencies in protein, iron, zinc, vitamin B12, and omega-3 fatty acids necessitate careful dietary planning and supplementation. Vegetarian diets offer health benefits, including reduced risks of cardiovascular disease and improved antioxidant status, which may enhance recovery and longevity. Non-vegetarian diets provide readily bioavailable nutrients like creatine and heme iron, supporting muscle repair and energy production. This review underscores the importance of personalized nutrition plans, guided by professionals, to optimize performance and mitigate deficiencies in vegetarian athletes. Further research is needed to explore long-term effects and refine strategies for nutrient adequacy in plant-based athletic diets.