Vegan nutrition in sports: An expert explains the risks and opportunities

Jonas Raess sets a new Swiss record. The 29-year-old athlete even does this twice within a year. First he breaks the indoor record over 5000 m, then over 3000 m. The special thing about it: unlike the vast majority of his competitors, the long-distance runner from Zurich does not eat a meat-rich diet, but has been vegan for 1.5 years. Means: He abstains from all foods of animal origin.

But what happens to a body that has slimmed down to about 20 hours of training per week if the energy balance is only covered by plant-based food? He didn’t notice any fluctuations in performance, says Raess. But he noticed something else: “I quickly felt that I needed to eat more. The calorie density was no longer the same and I lost some weight. »

Marvin Grossmann also confirms this observation. He is a specialist in cardiology and general internal medicine and a sports doctor at the University Hospital Zurich. A vegan diet often includes foods with a higher fiber content. “These foods have a lower energy density and can lead to a greater feeling of fullness, which in turn supports weight loss and also long-term weight stability. But athletes in particular need to ensure that they also provide enough energy during endurance performance.”

Two aspects in particular led Raess to make the switch: ethics and ecology. “I couldn’t kill an animal myself. Then I asked myself the fundamental question: ‘Why should I eat it if I can’t kill it?'” He knows from his job that the ecological footprint is anything but ideal: group training in America, competitions around the world, sometimes it has to get on the plane several times in a few days. So he tries to influence what he has in his hands.

When the 29-year-old opted for veganism, he repeatedly came across products that he was no longer allowed to use. It’s not always clear. For example, with vitamin capsules that are coated with gelatin. Bovine gelatin is often used for cost reasons. He now has the perspective and does not regret his decision. All he wished for was a tastier alternative to mozzarella.

Vegan is basically neither healthy nor unhealthy. The balance makes the difference, emphasizes the doctor and nutritionist. A poorly composed vegan diet carries the risk of deficiencies in certain proteins, vitamin D, iron, zinc, calcium, iodine and especially vitamin B12. It is therefore important to compensate for this with selected and fortified foods and sometimes also with nutritional supplements. A regular blood test provides clarity.

Proper implementation can even have positive side effects: “Studies have shown that a plant-based diet, especially if it is rich in high-quality whole foods such as whole grains, fruits, vegetables and nuts, is associated with a lower risk of cardiovascular diseases, such as heart attacks and strokes,” says specialist Grossmann.

In principle, almost everyone, whether a hobby or top athlete, can switch to veganism. However, special caution is advised in children and adolescents in the growth phase, as well as in women who are pregnant or breast-feeding. In this phase, the risk of nutrient deficiency is particularly high, Grossmann explains. Although veganism can also be practiced in individual cases at this stage of life, it is advisable to consult an expert to avoid long-term damage to health.

Alina Sönning has been avoiding products of animal origin for eight years. The 22-year-old athlete is the Swiss U23 record holder over 10 km. “It has a lot of health benefits for me.” On the one hand, the long-distance runner has found that she can recover faster, on the other hand, the risk of injuries is lower.

So does veganism even have anti-inflammatory effects? Sports doctor Marvin Grossmann puts it into perspective. “On the basis of the studies of recent years, this question has not yet been definitively clarified. While a plant-based diet has been shown to reduce individual inflammatory markers in the blood, the long-term effects on the human organism have not been clearly investigated.”

Most Swiss supermarkets now offer a colorful selection of vegan foods. The two professional athletes face the biggest challenge abroad. So Sönning had to move something during her recent stay in South Africa. “One of the two suitcases was practically full of food or substitutes,” she says with a smile. Raess agrees with a laugh:

The two Swiss long-distance runners rarely have to listen to silly jokes about their diet. “My results give me the best answer,” says the 29-year-old long-distance runner.

Jonas Raess believes it is important that there are role models who show that top performance is possible despite or precisely thanks to an adjusted diet. Sports greats like Novak Djokovic or Lewis Hamilton swear by veganism. The athlete from Zurich is convinced of his path. He has already set his sights on the next Swiss record. Now the record would fall over 10,000 meters.