Following on from our webinar The Vegan Athlete Cookery Demo’, we’ve pulled together some of the key resources and references discussed within the webinar, plus some additional ones on the topic. We have also included useful websites and social media accounts recommended to keep up to date on the subject. If you missed the live webinar, you can watch the recording.
GUIDELINES AND RESEARCH PAPERS
High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations (2021). Hevia-Larrain et al. Study highlighting that a high-protein exclusively plant-based diets is not different than a protein matched mixed diet
No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise (2018). Messina M et al. Study showing that soy protein supplementation produces similar gains in strength and lean body mass in response to resistance exercise training as whey protein
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (2017). Morton R et al. Meta-analysis finding that provided one meets a minimum threshold intake of 1.6g/ kg/ body weight, the protein source (soya vs whey) makes no difference to your strength and muscle mass gains
The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein (2016). Macnaughton L et al. Study showing that 40g protein may be required following whole-body resistance exercise for a post-workout meal (as opposed to legs only)
Nutrition and Athletic Performance (2016). Guidelines for the appropriate type, amount, and timing of intake of food, fluids and supplements to promote optimal health and performance across different scenarios of training and competitive sport
Protein Considerations for Optimising Skeletal Muscle Mass in Healthy Young and Older Adults (2016). Witard O et al. Study finding that 20-25g of protein per meal is the optimal amount of protein to promote muscle protein synthesis (MPS)
Position of the Academy of Nutrition and Dietetics: Vegetarian Diets (2016). Melina V et al. Position of the Academy of Nutrition and Dietetics confirming that planned vegetarian, including vegan diets are nutritionally adequate for athletes
Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men (2015). Moore D et al. This study highlights the greater protein requirements needed for over 60s
Enhanced Amino Acid Sensitivity of Myofibrillar Protein Synthesis Persists for up to 24 h after Resistance Exercise in Young Men (2011). Burd N et al. Study showing that muscle protein synthesis (MPS) following resistance exercise can last for 24 hours or more, emphasising that it is more meaningful to look at longer term muscle mass gains
PRACTICAL RESOURCES
The Best Protein Foods for Vegan Athletes (2022). Anita Bean. Blog post exploring whether you can get enough protein from plant-based foods for optimal performance and recovery
The Vegan Athlete (2021). Anita Bean. Cookbooks with healthy nourishing meals for the Vegan Athlete, as demonstrated within the cookery webinar
Vegan Savvy (2021), Azmina Govindji, RD. A book written by a UK RD giving a comprehensive guide to nutrition on a vegan diet, with emphasis on the unique concept of ‘nutrient bridges’
Why Your Gut Health is Vital for Sports Performance (2021). Anita Bean. Article discussing gut microbiota and the impact this has on performance and recovery
VeGuide App An app developed by The Vegan Society to help guide people through becoming vegan
Will A Plant-Based Diet Make Your A Better Athlete? (2020). Anita Bean. Article explaining the potential benefits of a plant-based diet for athletes
Vegan Eatwell Guide (2020) A visual representation of what constitutes a healthy balanced vegan diet. This is an adaptation of the government’s ‘Eatwell Guide’
Plant based diets (reviewed 2020), British Dietetic Association (BDA). An overview of the nutritional considerations when following a plant-based diet
Vegan and Thriving Campaign (2019-ongoing) A campaign with healthy vegan recipes and tips
Can you build muscle on a vegetarian or vegan diet (2019). Anita Bean.
Recipes. Anita Bean. Recipes by Anita Bean available to view online
RECIPE CARDS (FROM THE COOKERY DEMO)
SOCIAL MEDIA
@AnitaBean (Twitter), anitabean1 (Instagram) and Anita Bean (Website) for Anita Bean
@theoriginalvegansociety (Instagram) and @TheVeganSociety (Twitter): The Vegan Society’s official accounts
@BDA_SNG (Twitter) for the British Dietetic Association’s specialist group for Sports Dietitians and Nutritionists
@Herbiheather Twitter account for Heather Russell, RD from The Vegan Society
@AzminaNutrition Azmina’s Instagram and Twitter handle, where she shares tips for plant-based eating
@ginnymessina (Instagram) and @TheVeganRD(Twitter) for US RD Virginia Messina
RELATED MYNUTRIWEB CONTENT
Top Nutrition Tips for Vegan Eating (2022) Blog post by Dr Pippa Gibson, highlighting key nutrients of concern for vegan diets and top tips for planning a vegan diet
How Healthy are plant-based Meat Alternatives (2021). Blog post exploring recent research looking into the health profile of meat alternatives
Exercise, Vegan Nutrition and Bone Health (2021). 60 mins webinar with Heather Russell, RD (the Vegan Society) & Sarah Leyland (the Royal Osteoporosis Society) explore the latest evidence around vegans and bone health and supporting resource blog
How to be Vegan Savvy: A Practical Guide (2021) A webinar with Azmnia Govindji RD discussing the key nutritional considerations when counselling clients who wish to adopt a vegan diet and supporting resource blog
Vegan diets, person centred practice (2020) Heather Russell, RD from The Vegan Society, talks us through the practical aspects of a vegan diet
Do you have any recommended resources for this topic? If so, please do comment below.
