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Plant Based Nutrition
For Athletes
Arizona – The Grand Canyon State
JOSELYN JEDICK BRANCHIK, D.O.
BOARD CERTIFIED FAMILY MEDICINE
CAQ SPORTS MEDICINE
CERTIFICATE IN PLANT BASED NUTRITION
Lake Havasu City
Learning Objectives
!  1) Define whole food plant based nutrition
!  2) List the general health benefits associated with a plant based diet
!  3) Review calorie and protein requirements for plant based athletes
!  4) Identify micronutrient considerations for plant based athletes
!  5) Describe a potential performance advantage for plant based athletes
!  6) Name several successful plant based athletes
A Healthy Plant Based Diet
1) What Is Plant Based
Nutrition?
INCLUDES/
ENCOURAGES
!  nutrient dense and unrefined
whole plant foods in their natural
form such as vegetables, fruits,
beans, lentils, whole grains & seeds
EXCLUDES/
DISCOURAGES
!  nutrient-depleted foods such as
refined grains, refined sugars,
sweeteners and added oils
!  all animal products including
!  nuts (in smaller amounts)
meat, fish, dairy and eggs
(Source #1)
A Healthy Plant Based Diet
2) Plant Based Nutrition:
Health Benefits
Low Calorie Density
High Nutrient Density
!  Plant foods are naturally HIGH in
!  Plant foods are naturally LOW in
calorie density
nutrient density
!  Calorie Density = measure of how
!  Nutrient Density = the proportion
many calories are in a given weight of
food (often expressed as calories per
pound)
of nutrients in a particular food per
the number of calories it contains
!  Plant foods have fewer calories per
!  Plant foods contain the following:
weight of food ! meaning one can
consume a larger portion of a lowcalorie dense food than a high-calorie
dense food for the same number of
calories
Vitamins
Minerals
"  Fiber
"  Antioxidants
"  Phytochemicals
" 
" 
!  This is beneficial for weight
management and promotes satiety
More Health Benefits
Nutrient Density
Adapted From: The China Study
“Nutrient Composition Of Plant and Animal-Based Foods (Per 500 Calories of Energy)”
Plant-based foods category: made up of equal parts of
tomatoes, spinach, lima beans, peas, and potatoes
Animal-based foods category: made up of equal
parts of beef, pork, chicken, and whole milk
(Source #2)
(Source #1)
Calorie Requirements
3) Plant Based Athletes:
Calorie and Protein
Requirements
Calorie Requirements
Protein Requirements
!  Basic Protein Requirements
!  Some athletes can have very high calorie/energy requirements
" 
!  Examples of higher calorie plant foods:
0.8 grams/kg/day (for sedentary
individuals)
!  International Society Of Sports
" 
" 
Nutrition: (ISSN Position Statement)
Nuts
"  almonds, peanuts and pistachios - 164 calories per ounce
"  macadamias and pecans – 200 calories per ounce
" 
Soy Products
"  shelled edamame (legume) – 200 calories per cup
"  tempeh (fermented soy) – 320 calories per cup
" 
Grains
"  quinoa – 635 calories per cup
"  amaranth – 729 calories per cup
" 
Fruits/Vegetables
"  avocado – 240 calories per cup
(Source #3)
Endurance Athletes ! 1.0 – 1.6
grams/kg/day
" 
Strength Athletes ! 1.6 - 2.0
grams/kg/day
" 
> 2.0 grams/kg/day ! no
demonstrated benefit, may be
harmful
" 
Recommends that protein comes
primarily from whole foods!!
!  High protein plant food examples:
" 
Nuts ! 7-9 grams protein per 1/4 cup
" 
Seeds ! 7-9 grams protein per 1/4 cup
" 
Beans (cooked) ! 15 grams per cup
" 
Lentils (cooked) ! 18 grams per cup
" 
Quinoa (cooked) ! 18 grams per cup
" 
Soy Products ! 20 grams per serving
(Source #4)
Protein Requirements
Sample Menu
!  3600 kcal
!  120 gram protein
!  Breakfast:
" 
smoothie ! banana, blueberries,
raw collard greens, ground
flaxseed, pumpkin seeds and
hemp seeds
!  Lunch:
" 
salad ! mixed greens and
romaine topped with avocado,
carrots and tomato almond
dressing (made with tomato
sauce, almond butter, garlic,
onion and vinegar)
" 
baked tofu topped with tomato
sauce
" 
strawberries
!  Snack:
" 
whole apple
" 
sprouted grain bread topped with
cashew butter
!  Dinner:
" 
broccoli and green peppers with
hummus
" 
sauteed kale, shiitake
mushrooms, peas and onions in
cashew cream sauce (made with
cashews, hemp milk and onion
flakes) serves over wild rice and
topped with sesame seeds
!  Dessert:
" 
Date-nut rolls (medjool dates,
hemp seeds and coconut)
(Source #3)
Micronutrient Considerations
!  The following have been
4) Plant Based Athletes:
Micronutrient Considerations
identified as key nutrients
for vegetarian athletes:
" 1)
Calcium
" 2)
Iron
" 3)
Vitamin B12
" 4)
Vitamin D
!  Recommended Dietary Intake (RDI):
!  The average daily intake level of a
particular nutrient that is likely to meet
the nutrient requirements of 97-98% of
healthy individuals in a particular life
stage or gender group
!  Regulated by the FDA
(Source #5 and #6)
Calcium Requirements
Calcium - Plant Foods
!  US RDI = 1000mg/day
!  Calcium is a mineral found in the
ground where it is absorbed into
the roots of plants
!  Plant foods including beans,
nuts, seeds and some vegetables
are rich in calcium which is more
easily absorbed by the body than
animal sources
!  Plant based athletes should easily
obtain adequate calcium in their
diet as long as they are eating a
variety of plant foods
Iron Requirements
!  US RDI: Women < 50 = 18mg/day
!  US RDI: Women > 50 = 8mg/day
!  Enhancing Iron Intake:
" 
eat iron-rich foods along with
foods that contain vitamin C
which helps absorption
" 
avoid drinking tea and coffee
which contain polyphenols
that which can bind with iron
and decrease absorption
" 
avoid eating high-calcium
foods for a half hour before or
after eating iron-rich foods
!  US RDI: Adult Men = 8mg/day
!  Heme Iron ! found in animal products
with 10-35% absorption
!  Nonheme Iron ! found in plant foods
with 2-10% absorption
!  All athletes are susceptible to exercise
induced iron losses ! iron-deficiency
anemia is not more common in
vegetarian athletes than non-vegetarian
athletes
Iron - PlantFoods
Vitamin B12 Requirements
!  US RDI = 6mcg/day
!  Vitamin B12 is produced by
bacteria and micro-organisms
that live inside of animals
making it NOT available from
most plant foods
!  B12 Requirement Options:
"  B12
fortified plant foods
OR
"  Cyanocobalamin (B12)
supplementation
!  Plant based athletes MUST
include a reliable source of
Vitamin B12 to ensure
sufficient intake and avoid
deficiency
Vitamin B12 - Plant Foods
B12 FORTIFIED FOODS
SERVING
AMOUNT
Kellogg’s Special K Cereal
1 cup
6.1 mcg
General Mills Fiber One Cereal
½ cup
1.5 mcg
Post Bran Flakes
¾ cup
1.5 mcg
Silk Soymilk (all varieties)
1 cup
2.99mcg
So Delicious Almond Plus Almond Milk
1 cup
3 mcg
Nasoya Brand Firm TofuPlus Tofu
3 ounces
3 mcg
Red Star vegetarian Support Formula
Nutritional Yeast Mini Flakes
1.5 tbsp
7.8mcg
U.S. Department of Agriculture, Agricultural Research Service. 2014.
USDA National Nutrient Database for Standard Reference, Release 27 and individual product websites.
Vitamin D Requirements
!  US RDI: Age < 70 = 600 IU/day
!  US RDI: Age > 70 = 800 IU/day
!  Vitamin D is a prohormone that can
be synthesized by the body with the
activation of sunlight
!  There are few naturally occurring
food sources of Vitamin D !
mushrooms are the only plant food
!  Plant based athletes that are not
exposed to sufficient sunshine should
consider alternative sources of
Vitamin D to avoid deficiency
!  Vitamin D Requirement Options:
" 
Sunshine
" 
Vitamin D supplementation
" 
Vitamin D fortified plant foods
"  nondairy milks
"  orange juice
5) Plant Based Athletes:
Performance
Oxidative Stress
Oxidative Stress
!  Oxidative Stress ! an imbalance between free radical production and the
ability of the antioxidant defense system of the body to neutralize free radicals
!  Prolonged strenuous exercise and heavy training are associated with:
" 
" 
depressed immune cell function
increased oxidative stress
!  This process is exacerbated by ! excess dietary fat and inadequate
micronutrient intake
!  This process is attenuated by ! adequate dietary micronutrient intake
including: folate, carotenoids, zinc, copper, iron, selenium, vitamins B6, B12, C
and E, omega 3, antioxidants and phytochemicals (all found in plant foods)
!  These benefits are NOT achieved with antioxidant supplementation which may
actually slow recovery…
(Source #7)
Plant Based Athletes
6) Plant Based Athletes:
Examples
Scott Jurek:
Ultramarathoner
Brendan Brazier:
Pro-Ironman
Triathlete
Rich Roll:
Ultra Endurance Athlete
Plant Based Athletes
Post Test Questions
Kenneth Williams:
Body Builder
Venus and Serena Williams:
Tennis Players
Tony Gonzales:
Former NFL Player
Question #1
!  Which of the following options would NOT be an
acceptable food choice for an individual following a
plant based diet?
Question #2
!  According to the International Society of Sports
Nutrition: What is the recommended daily protein
requirement for endurance athletes?
"  Bananas
"  0.8
"  Spinach
"  1.0-1.6
"  Oatmeal
"  Skim
Milk
g/kg/day
g/kg/day
"  1.6-2.0 g/kg/day
"  2.0-2.4 g/kg/day
Question #3
!  Which of the following micronutrients MUST be
supplemented for any individual on a vegetarian,
vegan or plant based diet?
References
1) Tuso PJ, Ismail MH, Ha BP, Bartolotto C. Nutritional Update for Physicians: Plant-Based Diets.
The Permanente Journal. 2013;17(2):61-66. doi:10.7812/TPP/12-085.
2) Campbell, T. C., & Campbell, T. M. (2006). The China study: The most comprehensive study of
nutrition ever conducted and the startling implications for diet, weight loss and long-term health.
3) Fuhrman J, Ferreri DM. Fueling the vegetarian (vegan) athlete. Curr Sports Med Rep. 2010
Jul-Aug;9(4):233-41. doi: 10.1249/JSR.0b013e3181e93a6f. PMID: 20622542
4) Campbell B, et al. International Society of Sports Nutrition position stand: protein and exercise.
J Int Soc Sports Nutr. 2007 Sep 26;4:8. PMID: 17908291.
"  Iron
"  Calcium
5) Venderley AM, Campbell WW. Vegetarian diets : nutritional considerations for athletes. Sports
Med. 2006;36(4):293-305.
"  Vitamin
B12
"  Vitamin C
6) USDA Nutrient Database - https://ndb.nal.usda.gov/
7) Trapp, D, Knez W, Sinclair W. Could a vegetarian diet reduce exercise-induced oxidative stress?
A review of the literature. 2010 Oct;28(12):1261-8. doi: 10.1080/02640414.2010.507676.
THANK YOU!!