Meta-Analysis: Plant-Based Diets Boost Endurance Without Costing Strength

Plant-based diets give endurance a moderate boost and do not hold back strength or power, according to a new meta-analysis.

Researchers from the Federal University of Minas Gerais in Brazil searched the research on physically active people and pooled the studies that tested plant-based diets against performance. They found a moderate positive effect on aerobic performance (an effect size of 0.55) and no significant effect on strength and power, while body mass index fell slightly. The review is published in the British Journal of Nutrition.

The pool is small, with four aerobic and six strength studies, so the result is a start rather than the last word. The authors conclude in the paper:

The results indicate that plant-based diets have the potential to exclusively assist aerobic performance. On the other hand, these diets do not jeopardise strength/power performance.

For runners, cyclists and anyone chasing a personal best, that is good news.

It backs up the study showing vegan runners match meat-eaters for exercise capacity and February's Exeter trial in which a vegan diet built muscle just as well as meat. On the court, plant-based Novak Djokovic won his 24th Grand Slam at 36 last month.

The weak vegan myth is dead and buried!