I’ve been all in favour of what constitutes “too much of a good thing” with endurance train for a while. I first mentioned it in my publish “How Much Exercise Is Too Much?” and gave an replace on it right here. I not too long ago got here throughout an article within the peer-reviewed journal Nutrients that gave an fascinating perception into the connection between endurance train and weight loss plan [1], particularly with regard to cardiovascular well being. They reviewed disturbing proof that those that do a whole lot of endurance train could also be at elevated threat for coronary artery illness, and commented “surprisingly, endurance athletes may have more advanced atherosclerosis and more myocardial damage, compared with sedentary individuals, particularly as they age”.
The authors then identified that endurance athletes are likely to eat greater than their sedentary counterparts, to gasoline their exercise. But this further gasoline is just not essentially wholesome, particularly if they’re consuming a typical trendy weight loss plan just like the Standard American Diet. Since many specialists imagine such a weight loss plan incorporates extreme quantities of animal protein and saturated fats, consuming larger quantities of it could make issues worse. They then go on to argue that these exercisers could be higher off consuming a wholesome plant-based weight loss plan which might reduce the load of animal meals that will contribute to arterial plaque formation. It would additionally cut back one other contributor to coronary artery illness, irritation.
I found this text in a video on Dr. Michael Greger’s web site entitled “Why All Athletes Should Eat Plant-based Diets“. He reviewed the proof that has been beforehand introduced on the advantages of plant-based diets for athletes, most famously within the documentary “The Gamechangers“. But he additionally emphasised the brand new perception introduced in ref [1].
Whether a plant-based weight loss plan is critical to scale back the chance of coronary artery illness amongst ageing athletes could also be controversial. First, I at all times wince once I see “plant-based” as a substitute of “whole-food plant-based”. I understand the latter is awkwardly lengthy and it could be tempting to simply say “plant-based” as an alternate, however this can be a slippery slope. There are many unhealthy overprocessed meals which can be nonetheless plant-based, similar to sweet and potato chips. Second, extra animal protein and saturated fats should not the one issues flawed with typical trendy diets, in addition they comprise extreme quantities of sugar and different “bad carbs”. But I feel it’s clear that ageing athletes ought to keep away from the temptation of considering they will eat no matter they need and they’re protected by their train. Even for many who should not satisfied it’s essential to comply with a whole-foods plant-based weight loss plan, it could nonetheless be a good suggestion to comply with wholesome consuming suggestions, similar to Harvard’s Healthy Eating Plate.
In the well-known novel Once A Runner, the lead character, a aggressive collegiate runner, describes his consuming by saying “if the furnace is hot enough it doesn’t matter what you put in it”. I feel many athletes have this perspective, I actually leaned in that route once I was youthful. I used to be completely satisfied I may get away with consuming just about no matter I wished so long as I exercised sufficient. But I imagine this turns into extra harmful as we age.
Reference
- Barnard, N. et al, “Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports”, Nutrients, Jan. 2019.
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