The science behind veganism: Could going vegan make you a better runner?

From livefortheoutdoors.com

By Kate Milsom

From record-breaking marathoners to elite triathletes, the evidence for vegan running is growing. Here's what the science – and the athletes – say

Labelled as a bit faddy in the past, successful runners enjoying a vegan diet were regarded as an exception – with success seen as in spite of rather than because of the way they ate. But today’s evidence tells a different story.

For many, veganism represents one of the healthiest lifestyles around, with an ever-increasing number of top athletes swearing by a whole food plant-based diet. This group includes the likes of Fiona Oakes, who holds the world record for being the fastest woman to run a marathon on all seven continents, and the North Pole. Equally, Vegan Runners is one of the largest and fastest-growing athletics clubs in the UK, whose motto ‘eat plants, run faster’ certainly seems to be working.

So, what makes the vegan diet beneficial for runners? Philip Woodbridge, sports nutritionist and author of Plant-based 4 Running, explains in his book how avoiding meat, animal products and dairy, while increasing consumption of whole plant-based foods, helps to protect against “coronary heart disease, high blood pressure, certain cancers, obesity and type 2 diabetes.”

He explains this is because animal products tend to be high in saturated fats, cholesterol and protein, and low in fibre, antioxidants, phytochemicals and micronutrients. He explains this is because animal products tend to be high in saturated fats, cholesterol and protein, and low in fibre, antioxidants, phytochemicals and micronutrients.

As well as boosting performance, veganism is credited with speeding up recovery times after runs © Trail Running/Bob Atkins

There are plenty of athletes who praise the vegan diet for optimising recovery and preventing illness. Pro cyclist Christine Vardaros noticed she recovered quicker after a race or workout: “I broke my leg and recovered in three weeks. I was also full of energy and never sick.”

In particular, Christine noticed that giving up dairy improved her chronic asthma to such a degree that she no longer requires medication. Fellow triathletes Kate Strong and Dave Sheahan both agree that cutting out dairy is beneficial for respiratory issues. Dave explained that consuming dairy products builds mucus in the body, which aggravates respiratory problems.

In terms of recovery, animal protein, when digested, builds sulphurous amino acids as a by-product. The body must then neutralise those acids, which makes recovery less efficient when compared to consuming plant-based proteins.

Optimising recovery

Like berries, which can naturally soothe inflamed muscles. © Trail Running/Ben Winston

As for the benefits of a plant-based diet, YouTube star and expert nutritionist Paul Kerton explains: “Eating more nitrate-rich foods such as beetroot and dark leafy greens causes vasodilation of the blood vessels, which improves oxygen flow to the muscles. Animal products cause vasoconstriction, which has the opposite effect.”

Put simply, eating more nitrate-rich vegetables will improve recovery time, allowing athletes to train more often and at a higher intensity. Beetroot burgers and falafels from brands like Gosh, which are completely vegan and free from preservatives, are a good place to start.

Along with eating more vegetables, eating less animal products can also improve recovery. Powerlifter Stephen Coote explains: “Animal products often contain lots of saturated fat, which equates to a high amount of cholesterol. This causes arteries to narrow, which reduces blood flow. Animal products also increase blood viscosity, which restricts blood flow to muscles.”

As a consequence, less oxygen reaches the muscles, which increases recovery time after a workout or run. In comparison, vegetables contain zero cholesterol and 16 times more nutrients than meat, and are 64 times more anti-aging and antioxygen-rich. The anti-inflammatory quality of plant-based foods is essential in aiding recovery. Stephen says: “Meat-based diets are naturally inflammatory due to high levels of proinflammatory blood marker C-reactive protein, which causes systemic inflammation on top of regular muscle soreness.”

Instead of bacon baps or chocolate milk, try incorporating simple foods such as berries, ginger and turmeric into your post-run snack to naturally soothe inflamed muscles. Strength isn’t always built out on the trail – muscles are broken down during exercise and built back up through proper nutrition and rest.

The protein myth

A common misconception surrounding veganism is that vegans are protein deficient because they don’t eat meat. This isn’t true, as Christine Vardaros explains: “There’s animal protein and vegetable protein.” Animal protein has a more complete amino acid profile, containing the nine essential amino acids that the body can’t produce itself and must consume through the diet. Plant proteins are considered incomplete protein as they contain many but not all of the essential amino acids. However, eating a range of vegan proteins allows all of the essential amino acids to be consumed in the diet.

Christine continues: “Animal protein is harder for the liver to digest, which takes up a lot of energy, producing by-products of urea and ammonia.” Most animal proteins are cooked before being eaten, meaning the protein is denatured by the high heats and is less nutritionally valuable. A vegetable protein, however, is already in its constituent amino acids, which means that the body doesn’t have to use as much energy to break it down.

Stephen Coote mentions a recent study by The American Journal of Clinical Nutrition, which found that both plant-based protein and meat build muscle equally well. However, because plant protein comes with less “baggage” in the form of harmful components, it’s the more beneficial protein source to use.

Debunking the myth that we must eat meat to reach our protein needs, Philip Woodridge believes almost all foods contain protein in varying amounts. The healthiest sources of protein are grains, nuts, seeds, pulses and plant-based products, which can be easily added to your morning porridge, lunchtime soup or dinnertime salad.

Fuelling training

Runners in Bourne Woods, Lincolnshire © LFTO/Tom Bailey

A plant-based diet is rich in unrefined carbohydrate sources such as sweet potatoes and fruits, which keep you energised for longer than more processed options like pastries and bread. A typical day of eating for elite triathlete Kate Strong looks like this: breakfast starts with beetroot juice, hot water and lemon, and a big bowl of muesli with chia seeds for calcium, with linseeds for amino acids.

Lunch while training needs to pack an energy punch, so Kate fuels up with homemade energy balls of dates, apricots and sesame seeds, or rice balls for something more savoury. Dinner is green leafy veg, quinoa and couscous. Kate recommends massaging the spinach and kale before eating to release the nutrients.

Give it a go

While a vegan diet can be indispensable to improving fitness, keeping you in shape and optimising performance, it’s also possible to be an unhealthy vegan. With the amount of “vegan junk food” on the market, it’s easy to fall into the trap of replacing animal products with their equally processed alternatives. Vegan spreads and cheeses will still have a high amount of saturated fat and can be detrimental to athletic performance.

Dave Sheahan advises: “For those transitioning, vegan substitute foods are useful, so try swapping out one thing at a time.” You can start by substituting cow’s milk for plant milk. Just make sure that most of your diet consists of plant-based whole foods, as they will improve your running performance and overall health. For lasting health and performance benefits, Dave emphasises the importance of a long-term perspective for fast results in a healthy way, treating veganism as more of a lifestyle choice than another fad diet.

If all of this sounds a little tough to get used to and you’d miss your lunchtime sausage sandwich too much, give “flexitarianism” a go. This is part-time vegetarianism or veganism and is becoming more and more popular. According to a YouGov poll, 1 in 10 UK adults were predicted to participate in Veganuary in 2026. What are you waiting for?

Simple vegan alternatives

STEAK is full of saturated fats and cholesterol. Instead, try seitan, which is made from wheat gluten and provides similar amounts of protein for fewer calories per gram.

EGGS are high in protein but also in cholesterol. For a healthier protein source, try scrambled tofu, which will hold the same consistency for a fraction of the fat and calorie content.

SALMON is high in omega-3, yet the fish are often bred with chemicals and full of cholesterol and fat. Instead, try tempeh, a protein-rich soy product packed with omega-3 ALA. Alternatively, add chia seeds and ground flaxseeds to your cereal.

MILK is full of saturated fat. Instead, try one of the many plant milks available, including cashew milk, oat milk, almond milk and soya milk.

YOGURT is often full of fats and added sugars. Instead, try a soy-based yogurt that is fortified with calcium for lower fat.

ICE CREAM is a treat that’s easily substituted with a sorbet or vegan ice cream, like the vegan Ben & Jerry’s range.

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