Plant-Based Nutrition and Supplements for Optimal Athletic Performance.

Concurrently with an exploding interest in the health benefits of a plant-based eating pattern is similar interest in how this pattern could affect athletic performance. In this state-of-the-art review we summarize the current best research on plant-based nutrition and supplements for athletic performance, emphasizing systematic reviews, randomized trials, and comparative studies. A plant-based eating pattern (little or no animal products) is non-inferior to an omnivore diet (no restrictions on meat, dairy, or other animal products) for athletic performance and for muscle protein synthesis when macronutrient content is similar. When sufficient total protein is consumed, plant-based sources are non-inferior to animal-based sources. Most athletes ideally need 1.2 to 2.0 grams/kg of body weight/day of protein, preferably split across 3-4 meals to optimize muscle protein synthesis and recovery. Supplements can offer small added benefits, with the strongest evidence for improved performance from caffeine, creatine, protein, and essential amino acids, and the strongest evidence for improved recovery from polyphenols, vitamin E, omega-3 fatty acids. We also discuss plant protein sources, special considerations for masters athletes, and other evidence-based supplements. Our goals are to highlight core principles of plant-based nutrition and supplements while also offering pragmatic advice for athletes of all ages and abilities.