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Plant-Based Nutrition: The Secret of Olympic Champions?
By Pascal Leroy, Senior Vice-President Core Ingredients, Roquette, a global leader in plant-based ingredients and a leading provider of pharmaceutical excipients.
With the opening ceremony of the Paris 2024 Olympic Games now just a few hours away, attention is turning to the preparation of top-level athletes, and not just in terms of training. Another component of this preparation is being questioned: their diet!
Whereas it used to be fashionable to associate animal proteins with performance ("the steak of champions"), the emphasis is now on the benefits of plant-based and flexitarian diets. Long underestimated, plant proteins now play a central role in sports performance, offering a healthy and effective alternative to animal proteins.
Flexitarianism, which involves adopting a predominantly plant-based diet while occasionally including animal products, is gaining ground among athletes. This approach makes it possible to benefit from the advantages of plant proteins while retaining the flexibility to integrate animal proteins when necessary. This responds to the recommendation to vary protein sources and guarantee a complete nutritional intake.
Contrary to popular belief, recent studies show that plant proteins can stimulate muscle protein synthesis. These studies show that, when consumed in adequate quantities and in varied combinations, these protein sources can match animal proteins in terms of quality and efficiency.
After all, plant proteins are not only beneficial for muscle growth, but they also play a crucial role in post-exercise recovery. As well as being rich in protein, many plant foods contain antioxidants and anti-inflammatory compounds that can speed recovery and reduce the risk of injury. For example, nuts and seeds are rich in omega-3 essential fatty acids, known for their anti-inflammatory properties, among other things.
Adopting a plant-based or flexitarian diet can also have beneficial effects on athletes' long-term health. Generally low in saturated fats and cholesterol, vegetarian or flexitarian diets help maintain a healthy heart and reduce the risk of cardiovascular disease.
To maximize the benefits of plant proteins, it's crucial to vary the sources. Seeds (such as chia and flax), legumes (such as lentils and peas), nuts (such as almonds and walnuts) and whole grains (such as quinoa and brown rice) offer a full range of essential nutrients. These proteins and fibers can also be found in plant-based alternatives to animal sources, including beverages and meat. This variety guarantees not only an adequate supply of amino acids, but also of fiber, vitamins and minerals, thus bridging the "fiber gap" often present in diets rich in animal protein. What's more, certain plant-based fibers have specific benefits for digestive health, contributing to intestinal comfort, the maintenance of a healthy microbiota and a prolonged supply of energy.
Many top athletes have already made the switch to a plant-based or flexitarian diet and are reaping significant benefits. Famous names such as Novak Djokovic, Serena Williams, and Lewis Hamilton attribute part of their success and stamina to their vegan or flexitarian diet. Their performances illustrate how a well-planned plant-based diet can support and even enhance athletic ability.
In the run-up to the Paris 2024 Olympic Games, plant-based and flexitarian diets are therefore proving to be promising nutritional strategies for top athletes. By supporting muscle development, facilitating recovery, and improving overall health, plant-based proteins are aiming for the gold medal in the diet of any athlete seeking to optimize performance.
SOURCE: ROQUETTE
