Evidence-Based Sports Supplements

While a well-planned vegan diet forms the foundation for athletic performance, certain evidence-based supplements can provide additional benefits, address specific needs, or enhance performance. This lesson explores key supplements relevant to vegan athletes.

Creatine Monohydrate

• Benefits for Vegan Athletes: Creatine is naturally found in animal products, so vegans typically have lower muscle creatine stores. Supplementation can significantly increase these stores, leading to improved high-intensity exercise performance, strength, power, and muscle mass. It also aids in recovery.
• Mechanism: Increases phosphocreatine stores in muscles, providing rapid ATP regeneration during short bursts of intense activity.
• Recommendation: 3-5g/day of creatine monohydrate. A loading phase (20g/day for 5-7 days) is optional but can saturate muscles faster.

Beta-Alanine

• Benefits for Vegan Athletes: Beta-alanine is a precursor to carnosine, which acts as an intramuscular buffer against lactic acid buildup. Supplementation increases carnosine levels, delaying fatigue during high-intensity exercise (typically 60 seconds to 4 minutes duration).
• Mechanism: Buffers hydrogen ions, reducing muscle acidity during intense exercise.
• Recommendation: 2-5g/day, often split into smaller doses (e.g., 800mg-1.2g) to minimize paresthesia (a harmless tingling sensation).

Nitrate/Beetroot Juice

• Benefits for Vegan Athletes: Dietary nitrates, abundant in beetroot, convert to nitric oxide (NO) in the body. NO improves blood flow, reduces oxygen cost of exercise, and enhances endurance performance, particularly in submaximal efforts.
• Mechanism: Increases nitric oxide bioavailability, leading to vasodilation and improved muscle efficiency.
• Recommendation: 300-500mg of nitrate (equivalent to ~500ml of beetroot juice or a concentrated shot) 2-3 hours before exercise. Chronic intake (3-7 days) may also be beneficial.

Caffeine

• Benefits for Vegan Athletes: A well-established ergogenic aid that can reduce perceived exertion, improve endurance performance, increase strength and power, and enhance focus. Vegan-friendly sources are readily available.
• Mechanism: Acts as an adenosine receptor antagonist, reducing fatigue perception and stimulating the central nervous system.
• Recommendation: 3-6 mg/kg body weight, consumed 30-60 minutes before exercise. Individual tolerance varies greatly. Avoid excessive intake.

Other Potentially Beneficial Supplements for Vegan Athletes

• Plant-Based Protein Powders: For convenience and meeting high protein targets (pea, soy, rice, hemp protein).
• Algae-Based EPA/DHA: To ensure adequate intake of long-chain Omega-3s.
• Iron (if deficient): Only under medical supervision and after blood testing.
• Vitamin D (if deficient): Especially in regions with limited sun exposure.

Conclusion

Evidence-based sports supplements can be valuable tools for vegan athletes to optimize performance, recovery, and address specific nutritional gaps. Coaches should prioritize a food-first approach, but be knowledgeable about effective and safe supplementation strategies, always encouraging athletes to consult with healthcare professionals.