Plant Based Cyclist: Benefits And Challenges

More and more cyclists and athletes are choosing to switch to a plant based diet as options are becoming more readily available and the quality of the offerings are also improving. A plant based diet offers numerous benefits for cyclists, but understanding how to properly make the change and leave the meat behind is essential for anyone considering this diet. Given that road cycling involves a high level of endurance, an improved diet could certainly lead to improved performance.

What is Plant Based?

The term "Plant Based" refers to foods that are derived from plants, or non-meat sources, such as vegetables, seeds, nuts, and fruits, and they usually contain no animal produce at all. There is usually a focus on natural ingredients and doesn't tend to include many processed ingredients.

Benefits for Plant-Based Athletes

Plant based athletes can often enjoy improved heart health, as research has shown that in general, plant based diets are lower in cholesterol and saturated fat, which can cause heart disease. Plant based athletes will also have a higher fibre content in their diet, which promotes satiety and can help aid weight loss, which can in turn improve cycling performance.

Nutritional Challenges and Solutions

One of the biggest challenges for a plant based cyclist is making sure you are getting enough protein. Meals containing beans, lentils, tofu and quinoa are a good source of protein, and snacks such as a plant based protein bar can help to up the amount taken on. Road cyclists should look to consume around 1.3 to 1.8g of protein per kilogram of body weight a day to keep up with their body's demands.

Some essential vitamins and nutrients can be absent from plant based cyclist recipes, as they are usually found in meat. Vitamin B12, iron, calcium, omega-3 and zinc can be harder to naturally acquire with a plant based diet, so supplements are often required.

Performance Advantages

Plant based athletes often have a leaner body composition and support better glycogen storage, which is better for endurance sports, such as road cycling. Plant based cycling also has the benefit of faster recovery post-ride, as the anti-inflammatory properties of plant based foods reduces muscle soreness and fatigue.

Practical Tips for Plant-Based Cyclists

Becoming a plant based cyclist can require a bit more thought when meal planning to ensure you are getting everything that your body needs. A diverse diet is the best approach here, make sure to include a wide range of grains, nuts, seeds and vegetables to get as many nutrients as possible. Planning meals in advance can help reduce the need on resorting to processed foods.

Consider taking supplements such as multi-vitamins to bridge any nutritional gaps. As mentioned above, vitamin B12, vitamin D and omega-3 are all often missing from a plant based diet, but are commonly found in supplements aimed at plant based athletes. It is also a good idea, particularly if training hard or doing particularly intense rides, to monitor calorie intake to ensure you are consuming enough energy.

Plant-Based Recipes and Snacks

Exploring plant-based cyclist recipes can make the transition smoother and meals more enjoyable. Recipes like quinoa salad with mixed vegetables, lentil soup, or chickpea stir-fry are nutrient-dense and easy to prepare. Plant based protein bars and vegetarian protein bars can be excellent snacks for quick energy and protein on the go.