Veganism is the best diet for athletes because it increases heart health, endurance and recovery, according to a scientific review.
Athletes, as well as the general public, are adopting the diet for its health benefits.
Venus Williams, Lewis Hamilton, David Haye and Derrick Morgan are already fans, despite their heavy sports programs requiring rigorous food.
Now, the evidence shows that the diet – which predominantly uses beans and legumes for protein instead of meat – can improve the performance of the athlete.
Experts, led by dr. Neal Barnard at the George Washington University School of Medicine said the diet meets "all their nutritional needs" by reducing body fat and controlling weight.
Veganism is the best diet for athletes because it increases health, endurance and recovery of the heart, according to a scientific review. Tennis player Venus Williams is already a fan
Athletes, like Lewis Hamilton of Formula 1, as well as the general public, are increasingly adopting the diet for its benefits reported to health [19659012"Nonc'èdastupirsichesemprepiùatleticorranoversounadietavegana"haaffermatoilco-autoreDrJamesLoomirirettoremedicodelBarnardMedicalCenter
"If you are training for a sofa-to-5K or an Ironman Triathlon, a plant-based diet is a powerful tool to improve athletic performance and recovery. "
The review of dozens of existing studies, published in Nutrients magazine, found one of vegan age play a key role in cardiovascular health, which is crucial for endurance athletes.
Well-trained athletes are also at risk for heart disease – about 44 percent of middle-aged and elderly endurance riders and runners have plaque in their arteries.
Low fat, vegetarian diet is the most effective dietary model shown clinically to reverse plaque, the authors said.
And compared to meat eaters, vegetarians are 32% less likely to develop coronary heart disease.
A vegan diet is aimed at other major contributors to heart disease, including dyslipidemia, increased blood pressure, increased body weight and diabetes.
In addition to this, a plant-based diet can provide athletic benefits, including "leaner body mass, easy glycogen storage, better tissue oxygenation", reduction of oxidative stress and reduction of inflammation " said the review.
Because a plant-based diet is typically high in carbohydrates, it should also provide an essential energy reservoir for sports players. [1 9659002] Carbohydrates are the primary source of energy during sports. aerobic exercise, and resistance is increased by a high intake of carbohydrates.
The scientific journal, led by the School of Medicine of George Washington University, said that the meatless diet can provide a leaner body, essential for athletes. Boxer David Haye is vegan
the athletes, including Derrick Morgan of the Tennessee Titans of the NFL, will continue to receive enough nutrients, experts said, if they take a supplement B12  The researchers also discovered that a plant-based diet increases athletic performance and recovery.
Due to the increased intake of vitamin C, vitamin E, beta-carotene and other antioxidants, the plant-based diet can increase blood flow and tissue oxygenation, thus reducing oxidative stress and inflammation.
Without eating meat, vegans could be at risk of vitamin B12 deficiency.
However, with a B12 supplement, the diet provides all the necessary nutrients
"Individuals who switch from omnivorous to plant diets generally improve their overall nutrition," the researchers say.
"Fruits, vegetables, beans and whole grains tend to be rich in vitamins, minerals and fiber, very low in saturated fat and cholesterol-free.
" While protein adequacy is a question often raised, surveys show that practically all resistance athletes meet the recommended protein intake, and a varied diet of plant foods easily provides adequate amounts of all the amino acids essential for athletes. "
A record number of people are interested in the vegan diet, with a demand for meatless food that increases by 987% in 2017, according to The Vegan Society.
The trendy diet is also supported by social media stars and celebrities including chef Jamie Oliver and singer Beyoncé.
Consumption of meat, fish, dairy products and eggs, however, may not be as easy as it seems – although supermarkets are pulling out more vegan options each year.
Although some studies find that people who adhere to a plant-based diet, including lots, are less likely than the average to develop heart disease, it is still possible to find processed vegan foods in the corridors.
A study of 2017, published on Journal of the American College of Cardiology, found that those who ate a vegan diet rich in sugars and processed foods were 32% more likely to be diagnosed with heart m against the meat eaters.
WHAT IS A VEGAN DIET AND HOW DOES IT BECOME POPULAR?
A vegan diet contains only plants (such as vegetables, grains, nuts and fruit) and plant-based foods. Vegans do not eat foods that come from animals, including dairy products and eggs.
Vegans normally chose this diet for reasons of animal welfare, health and the environment.
One in eight Britons is now vegetarian or vegan and another 21% say they are supple – where meat is occasionally eaten, according to a Waitrose report of 2018.
Miley Cyrus, Sia, Ariana Grande, Liam Hemsworth, Robbie Williams and many athletes are all supporting the diet.
Veganuary activists also called on politicians to support a Plant-Based Parliament for January 2020, with many MPs already showing their support.
Supermarkets and fast-food chains are keeping pace – Sainsbury has added 29 new vegan products to its shelves, bringing the total to more than 100. Waitrose, Tesco and Iceland are storing "fishless" fingers, sausages and hamburgers without meat and even vegan versions of dishes prepared like lasagna.
The Greggs bakery chain made headlines in January 2019 with its new vegan sausage roll, but other chains such as Pizza Express, TGI Fridays and Wagamamas were already ahead of the game.
The National Health Service states that you can still get all the nutrients you need by eating a varied and balanced vegan diet.
- To make sure you stay healthy you should:
- Eat at least 5 portions of a variety of fruit and vegetables every day
- Basic meals on potatoes, bread, rice, pasta or other starchy carbohydrates (wholemeal choices where possible )
- Having some dairy alternatives, such as soy drinks and yogurt (choose lower fat and lower sugar options)  Eat some beans, legumes and other proteins
- Choose unsaturated oils and spreads and eat in small quantities
- Drink plenty of fluids (the government recommends 6 to 8 cups or glasses a day)
Vegans must be careful that they take enough calcium, vitamin D, iron, omega-3 and B12 .
B12 is naturally found in food from animal sources. The sources for vegans are therefore limited and you may need a vitamin B12 supplement, such as fortified products.