Will Going Vegan Improve Your Cycling Performance? The Science
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- เผยแพร่เมื่อ 5 ก.ย. 2024
- Will going vegan make you a faster cyclist? I go over the science and talk about performance, weight loss, and recovery on a vegan diet. Is protein an issue? I answer that too. At the end of the video I talk about my own experience with veganism. If you like this video give it a like and be sure to subscribe!
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I initially tried going vegan due to researching ways to avoid the plethora of health issues my parents were experiencing. I thought I’ll give myself one honest month and see if I notice any difference in how I feel. I did notice changes, the first being that my resting heart rate which had been stagnant at 60bpm for ever dropped to 47bpm by the end of the month without any change to my exercise regime. I equated it to an oil change for my arteries. The second thing I noticed was a much deeper and more relaxed sleep without the tossing and turning all night and lastly doing cardio, without that heavy feeling in my gut, was easier on me. It’s been 5 years now and still enjoying the benefits I feel.
Thanks Dylan for your site. Love it and am getting tons of great info. My favorite training resource for sure!
This is great news and a great video! I went vegan in November 2016 and I just turned 50 in March. Just rode 94 miles today and did 2 sprint triathlons this season for the first time in my life. I can't really compare before and after because I just started road cycling in August of 2017. I run about 10-15 miles per week, ride between 80-150 miles per week, and swim about 5000 yards a week and Im 210 lbs. and my blood results including b12 were all great and I'm slowly losing weight each year. I'm vegan for the animals but the health and environmental benefits are a bonus. I mostly eat whole plant foods but sometimes I eat mock meats and non dairy ice-cream or other vegan junk food. I rarely supplement but sometimes after a workout I do a hemp protein smoothie with oat milk, banana, strawberry or blueberry, chia seeds, flax seeds. I do a high quality vegan b-12 spray just to be safe most days. It's really super easy and it's the best decision I ever made after quitting drugs and alcohol june 30 2008, haha:) By the way I live in Raleigh NC and I'm Hutchy on Strava.
Great post my friend
Vegan for the win !
Great post & v interesting. I went to about 95% whole foods plant based a couple of months ago to see if it helped some annoying health niggles that were creeping in. I'm 46, over weight and was not active. I am noticing a big difference . I've lost weight, health much improved & despite constantly pushing myself at the gym since starting ro exercise and steadily increasing my walking distance I am not getting the muscle soreness that friends experience & that I remember from previous attempts to get fit. Aiming 100% switch to vegan by end of the year & to start training for ultra marathons
Counterpoint: I used to be a high-complex-carb person and a bike racer. I had a lot of trouble with under-calorie diet unintentionally when I was racing bikes in my late teens and early 20s. During tests and exams I was hypoglycemic almost all the time due to heavy training load. I am pretty sure my glycogen levels were too low chronically in liver and skeletal muscle from the training 12-13 days out of every 14 days. It caused real damage to my GRE performance. I also got lost sometimes while riding in normally easy locations to understand, again due to fog of the brain from hypoglycemia. Also had frequent stomach upsets at night after dinner. Later in life I discovered I was just not eating enough calories. I had to switch to higher density foods on purpose. I feel a lot better and more powerful athletically and smarter now and this is not a joke because low blood sugar messes with your brain. Some people just cannot function on low density foods only and maintain an athletic lifestyle at the same time. I am much happier now that I allow high density foods. I am not able to get very low weight, always slightly pudgy for a bike rider and occasional racer now. But it's worth it for my professional studies to be clear headed. Unfortunately it means more likely to get heart attack but it's a tradeoff for sure.
"Bro I'm the four time Tuesday Night Ride Stop Sign Sprint Champion in the C Group"
#goals
The pattern I see in every great study is that it doesn’t matter if it’s LCHF, Vegan or whatever, the lower the crap, the better are the results. Eat real food(avoid ultra processed foods like flour, sugar, unnatural oils, preservatives, etc), ride hard and be happy.
100%
Plenty of studies showing LCHF to be detrimental to athletic performance, such that proponents even warn newbies about it. It’s the “tell me good things about my bad habits” diet, I wish it were good for health or performance, as I do love the taste of meat, but the fact is that it’s bad for both. Particularly health.
This is pretty much great general advice. I'm a Keto guy. Carnivore sometimes. Yet, if America did this.... We would be sooooooo much better off
@@chrisfox6065
You ever come to Colorado?
I'll show exactly how much performance a Keto/carnivore/fasting diet/protocol can perform.
@@gadsden472 The question isn't whether you can beat me, it's whether you are at your best. But grrrrr!
I am 68 years old and a lifetime vegetarian. I seem to be reasonably fit and take no medications. I cycle quite a lot. I sometimes wonder whether I should ditch the dairy stuff: as a Brit growing up after WW2, I was always told one needs to eat eggs, milk and cheese, now I realize it is not true. By the way, I love your sense of humor, the pop-up alter-ego is a great touch.
I think humans in the north started consuming dairy about 7000 years ago
On a large scale only about a hundred years ago because of modern transportation methods
And many parts of the world don't consume dairy at all
If you ever get sinus problems or suffer with nasal congestion give cutting dairy out a try - cutting it out helped me with both & if I do give into temptation of cheese or a latte I really notice the following day as the congestion comes back.
Cycling performance isn't one of the main reasons I went vegan but it's still nice to hear the science on it.
You just went a whole 12min without telling anyone your vegan
It depends on a wide range of variables. Obviously a person can thrive on plants, but a lot of people that give it a try may not do it right. "Carefully Construct" seems to be the key. Wouldn't say veganism will improve your cycling but going vegan could improve ones overall health. Great insight as always!
Excellent video. Well done and well presented. I have been vegan for 2 years and have lost about 75 lbs and cured my diabetes and hypertension since becoming vegan. In addition I am now riding my bike about 10 hours a week and feeling great. I am a physician as well and a well constructed (whole foods plant based diet not just vegan as you state) has consistently been shown to keep cardiovascular health optimal and even reverse heart disease (esselstyn et al.). It is also a low inflammatory diet and has been shown to help slow autoimmune disease. While the data is still sparse, it likely aids in recovery.
So has keto
Love the unbiased science approach to this. I was hit by a car a year ago and was always sick after rounds of antibiotics from a bacteria infection from the incident. After doing my own research I found a plant based diet to be amazing. I have more energy, feel great on rides, feel great after rides, and I hardly ever get sick. When pushing hard in the past, I always felt like my heart was in my throat or head beating so hard but since the change, I feel like I can push much longer without the crazy beat in my head or headaches. Thanks again Dylan.
Win-win-win. Better for you, WAY better for the planet and WAY, WAY better for the animals!
Arguably not better for animals. The reason the bovine population soared, people want to eat them. Animals people don’t want to eat might be in danger, though. Soon the planet will be populated with cows, pigs and us.
@@miporsche Animals are better off never existing than surviving the torturous, cruel existence of factory farming, while contributing to climate change.
John, humble apologies if my clumsy attempt at sardonic humor offends. No offense attended. While I’m not a vegetarian, I’m aware of the issues regarding treating animals as commodities. I’m careful not be a glutton and I eat only a little meat myself. My underlying point nevertheless stands, that using beef as food is good for that species survival. You could argue it gives it an unnatural survival advantage, the species success being tied to the population of humanity. Regards your idea that cattle would be better off having never existed. Well, I’m not sure they’d agree. I agree that whole food, plant based diet is good idea for cyclists, and most everyone.
If you eat the animal food, there will be nothing for them to eat.
Rock, I agree and also think if I ate my dog I would have left over dog food.
Great video Dylan! Well-researched and simply put. I went vegan in 1997 at 122kg, saw a rapid drop in weight initially with little exercise. got down to around the mid-low 90s and stayed there for years until taking up running & riding 3-4 times a week 12 years ago. That (and my diet) have helped me keep my weight around the mid 80kg mark but the greatest transformation of all related to my bouts of depression and anxiety. When I eat well, I feel well - plain and simple. I used to suffer from reflux, indigestion, constipation, mucous build up, sinusitis etc. which I believe was directly linked to a diet high in meat and dairy products (not to mention processed foods too). Really like your points on junk-food vegan diets...it's easy to binge on non-healthy, vegan foods and gain weight and with my body type/metabolism I need to still eat carefully and avoid processed, fatty foods.
by the way - never taken supplements, B12 , proteins etc. My partner went through 3 pregnancies/lactating periods all vegan and we have raised 3 kids on a healthy vegan diet. Works for us!
Thanks for this video Dylan. I went WFPB a year ago and realized many benefits. I don’t think it made me faster on the bike by itself but it did provide a better platform for me to become faster. At 45 years old, recovery is getting more important. I found I am able to bounce back and hit the next training session like I used to in my 30s. I think the benefits of this diet increase with age. A young buck in his 20s can’t appreciate the fatigue and soreness that comes after 40. In addition, maintaining optimal race weight is effortless compared to the strict calorie counting I required before. My overall mental energy and outlook on life is much improved. I can’t imagine going back to my omnivorous diet.
im over 40 so weight management and recovery are more than ever a concern. excluding meat and dairy, i feel, has helped with both. whole foods plant based seams to be the way to go. still improving my strava times with same amount of training as previous years
Thank you for the video! Going on six years vegan, feel great, approaching 40 and now cycle more miles per month than I would have ever dreamed possible in my 20’s. Of note, the EF Pro cycling instagram has some great recipes for on the bike high carb sweet and savory snacks. Same recipes they make for their riders. Vegan power folx!
Didn’t expect you to be vegan yourself at the end of the video! Good to add another top level vegan athlete to the growing list. For me, the fact I can still perform to my potential whilst eating vegan is just a huge bonus. The real reason for me has become about the animals. It didn’t start out that way at all, like many it was first about the environment, but now it just seems so bizarre to me that we pay for others to do things to animals that we ultimately do not believe is ethical. There are so many fantastic vegan foods now available. I hope it grows and grows.
Great vid! I went plant-based in 2015 and it gave me ENERGY like I hadn’t felt in years. So I felt like exercising and got into cycling. Love how I feel and don’t plan on going back!
Following a healthy vegan diet is the best thing anyone can do for themselves!!! I turned vegan after being a long time vegetarian and I did it for the animals. As a medical professional (dentist) I did a thorough research but it doesn’t matter what you read most important is how you feel and it’s been awesome in every aspect of life ... from general heath and better performance to much higher self respect and respect to other living and non living things!!!
P.S. I knew you were vegan 🙂, you’re nice and you win all your races 🚵🏻♂️🌎🌱!!!
Indeed , healthy WFPB / Vegan is the way to go. For vegetarians transitioning we just need to ensure there is enough information so that the correct fats and nutrients can be replaced by plants
Hey coach. I am Dr Parimal Trivedi, 62 years old and eye surgeon by profession. I am extremely health conscious and cycling regularly. Recently I successfully completed golden year commemorative 200 BRM. I am purely vegan. Can jolly well tell that being vegan is the best choice. Your videos are very very useful. Thank you.
Ok, definitely I need to change my diet. I love meat, but I'm missing all this information. As always, excellent video, and thanks for sharing!
What a relief!...... I’ve been enjoying your non -diet related videos and was reluctant to watch this one. I’ve been WFPB for about 10 months which has also prompted a return to cycling. Not to lose weight but more because I’ve lost weight and feel much better. Very relieved. Thank you. Great video!
went plant based 4 years ago, im 44, cant say for sure that its been the key to my high energy levels and increase in power numbers, maybe its just more riding, but feels damn good.
As a non-vegan athlete, this is my first thumbs up for a vegan video.
I am starting being vegan I ride bike at 10-20 mph
I knew you were vegan, a previous video about weight loss convinced me that you were either vegetarian or vegan. I'm also vegan, debunking the protein myth every day 👊😎👍
I cut out meat about 3 years ago. I still eat fish 1-2 × per week other than that it's mainly plant based . I feel more energetic and I'm lighter. I'm 60 and looking forward to doing more Tri's and 70.3s in 2022 post pandemic. Great video D-man. Keep'm coming.
Watch the documentary Game Changers on Netflix. A certain US Olympic cyclist will definitely agree that veganism is the way to go.
Wait you telling me epo is vegan?
Man the bike path KOMs jokes really cut deep..😂
At the end of May last year I tried vegan foods for two weeks. It was to see how it would affect me and my body. I weighted at that time 195 lbs. One week in I found find foods I could and wanted to eat hard because I have never really been a vegetable eater. Entering week two my family and I had a week vacation at Disney in Florida. This was the real test. Lots of apples for snacks and vegan burgers for food. All the time everyone telling me I was crazy. Two weeks later and gearing up to GCC I found my self down to 182 lbs and I felt a ton better. Now as a nurse I can truely tell people eating healthy has its benefits. Thanks for the video and the info in it.
Thanks for this great video. Just started my vegan lifestyle this week and this was encouraging.
I was a meat lover, low vegetables eater, I turned vegetarian and I was amazed to notice a big improvement in my fitness, however, it was not emidiate, I felt improvment by the second week after conversion to vegetarian
Hey Dylan, thanks for sharing. I've been enjoying the plant based way for about a year and feel great. It's helped my cycling (road, gravel, mtn, fat) and I dropped 15 pounds the first couple months. Ride on man!
Very cool analysis. Notwithstanding the tendency to cherry pic research, I believe
you were spot on. I grew up eating all things then as I aged my son introduced me to vegetarianism. I followed it for several years and had no issues with riding my bike or my health. Now however I do consume some animal products (a minority of my overall caloric intake) and do so mostly on ethical grounds and for potential health benefits. Strange thing is, every time I brush my teeth and look in my mouth I still see molars AND incisors so evolutionary-wise I guess we are all born omnivores. Funny how that works. Thanks, you are the man!
Dogs, bears and pigs are true omnivores. Humans are more herbivore/starchivore/frugivore due to blunt teeth for chewing and long intestines compared to omnis. True omnis eat raw flesh and humans have to cook only muscle tissue to avoid bacteria. Humans accumulate high cholesterol whereas true omnis can tolerate and maintain the balance. Limit animal products where possible if not totally give up for long term health.
Another well researched and presented video! I would like to share my perspective with you as a fellow (and much older) NUE racer. I have been following a plant based diet for almost 20 years now. I started it at about 40 when I was beginning to deal with some weight issues, high cholesterol, heart palpitations and panic attacks. After about a year on the plant based diet, and dropping caffeine, all the problems I was having were gone and my weight stabilized. At 48 I discovered MTBing! :-) What a great sport! I began my MTBing by riding around Scheaffer Farm and the MoCo trails, eventually moving up to Patpasco and the Frederick Watershed. YeHaa! At 52 I attempted my First SM100. This was my first MTB race and I bit off more than I could chew for sure! I really knew very little about race nutrition and simply ran out of gas. The following year I DNFed Cohutta for the same reason, but got plugged in with some seasoned MTBer's and they helped me understand race nutrition and I finished the SM100 in 2012 with the help of plant based gels and electrolytes. After that at 52 I ran off 12 consecutive NUE's over the next 3 years. All training and racing nutrition being plant based. I hit 60 this year and completed Cohutta and Mohican (Mohican was rough!) giving me a total of 22 completed NUE's (not even including all the other MTB races that I did) since turning 52 all following a plant based lifestyle. I share this simply to help corroborate that a plant based diet can be used very successfully in ultra endurance training and racing. It does require knowledge and experience to do it well. You need to learn how to supplement "intelligently" as there is no one size fits all. One thing that I have found to be extremely helpful is the plant based protein powders currently available. They are made with a variety of protein sources providing complete protein that is easily assimilated. The high end brands will even have specific digestive enzymes or probiotics to increase absorption. Significant improvements over the last several years in the manufacturing processes have really made the difference. These are a very important part of my recovery and have worked very well for me and continue to do so at age 60. I would include to that I am also doing triathlons in addition to the NUE and MTB racing really pushing my body needs. Sorry for the long post, but this is a subject that I really believe can help many people and our own testimony is often the best way to communicate it! Thanks for making a video about it!! :-)
Thank you for this video! My family is on board for more vegetarian and vegan meals but we find it’s a full time job to plan and prepare. Even still, we are trying. it’s great to hear the long term benefits and that going vegan isn’t going to mean that I’m going to get spit out the back more often…at least, not because of food anyway 🤷🏻♀️
Amen. Down 30lbs, in 7 months combined with intermittent fasting. Cycling, lower inflammation. Im 90% vegan. Got rid of dairy and process sugars 👍🏽 lots of whole foods.
Thanks for the informative video. I'm definitely not a vegan ( I enjoy eating the meat I fish) but I most definitely believe in a whole foods plant-based diet, limiting the amount of animal products eaten. The majority of my diet is plant-based and I feel like a champ. I'm definitely ahead of the curve for a 50 year old man. Thanks again.
Great video! Any chance of doing a video showing your daily vegan diet? In and off season. Thanks
Great idea, I'll consider it.
Vegan for over eight years now, ovo lacto for thirty four before that. At 64, I'm not going to win the tour, but I put in over 6K miles last year and expect to do over 8 now that I'm retired. Blood work is great. I just cycle because I love it, so performance for me is being able to ride a hundred miles and walk away with a smile at the end of it.
Your videos are the best! No BS like those garbage Trainer Road videos! You always get right to the point! Thank you!
Hi Dylan. I've been veggie about 5 years now. I like started to try and lose weight but it never really worked out for me. At first I tried the vegan option but this caused me know end of trouble with my wife. She now accepts the veggie way but she is always trying to suplyment the meat for something similar. No matter how much I say I will just have th E veg don't worry about anything else she still thinks I need it. I think this is a age thing. We will both be 60 soon and old habits die hard. I do agree with recovery side of things. Not clogging yourself up with fatty foods must help.
Thanks for another great video
As you're most probably aware there are lots of recipes out there and great books
Here in the UK we have
Bosh
So Vegan
Simply Ella
for example
books may also be available in the US
all on YT , FB and Insta
I went (mostly) vegan because I had been suffering from oxalate-type kidney stones. As soon as I cut out meat, my kidney stones completely disappeared. But then I noticed some other benefits. My alertness level was much higher, and I never suffered from the post-meal drowsiness that I had previously assumed was unavoidable. The loss in muscle mass and strength I had assumed would occur did not occur. If anything, my muscle definition seemed to increase slightly.
So that worked for me. I'm blood type A. I understand that veganism might not work so well for people of blood type O. So as they say, YMMV!
Erik Midtskogen I think the blood type thing is a myth generated by an article written over 20 years ago, but there’s been no actual scientific research to say diets should be based on blood type.
As a chemist, the different in blood type should not really have an effect on digestion.
my problem with vegan diet is, that vegan chocolate creme, marmelade+vegan pancakes and vegan Magnum icecream, and fried potatoes with fried oily vegetables are so delicious :-) ...enjoying your channel Dylan. great output!!! (eventhough I am the "stop to smell the flowers" type of rider :)
I have been vegan since October 2019 following a heart attack 7 months hs prior. I did not like the medications and their side effects.
This lifestyle change meant I no longer needed meds and have reversed the heart disease now with clear arteries,no chest pain or shortness of breath.
Over 3 years I lost 18kg which is the best way,slowly.
Since then I am back into regular training and weights and have added several kilos of muscle.
A whole food plant based diet with most of the processed foods removed is the best for longevity.
Removing animal and processed foods improves recovery,health and inflammation,is also much better for the planet.
There is many ethical issues around factory farming and animal cruelty,deforestation that goes with eating animal products including dairy.
I am now 63 looking forward to many more years.
I have been vegan for 6 years and did notice a significant improvement in recovery and my allergies completely disappeared. My ability to train more improved my performance and my overall feeling of well being. It was a slow transition but once I eliminated dairy the changes were apparent.
Any diet that cuts out sugars and processed foods is a good diet.
Bobbie Tuggboat umm..... 👌
@Bobbie Tuggboat Perfect good for you.
@Bobbie Tuggboat LCHF for me.
@Bobbie Tuggboat You're an idiot.
@@chrisscanlon3717 :-D
Been vegetarian for a couple years now. Mainly went it due to severe digestive issues. Like GERD and indigestion. Also was having joint issues and fatigue. It definitely helped on the bike. I noticed my endurance and power actually improved a bit.
A vegan myself for 3 and a half years. Thriving on it. Well put video, I also read the studies before and you did a great job!
I'm the rider in group 3 that won the race from the stop sign last week! Before watching this video I did my homework too and decided vegan was a great healthy choice after a health scare that turned out to be nothing. I'm not militant about it and could care less about what others do. I eat 1 salmon patty a week and will cheat on Christmas, Easter, to a small degree. I need to drop some pounds and the diet is helping that too.
Yet another great video Dylan. Another point regarding performance is that since vegan diets are more often than not higher in carbohydrate than omnivorous or vegetarian diets, vegans tent to consume more carbs overall. As you've mentioned in other videos carbs are better for recovery than protein for endurance sports such as cycling. I think Durianrider got this right and we should go vegan and carb the fuck up to become better cyclists.
Mad praises🙌 you forgot about beets and VO2MAX output
I love being a vegan. My health has been improved a 100 fold. And I am back on my bike. 50lbs lighter, faster and can ride longer. Never going back.
Ya it seems like weight loss alone from the vegan diet is going to help on the hills with biking and running. I'm sure it's lower calorie density than the cheese and ice cream and meat I've been eating... ugg.
I've been vegan for 9 years and have been having the same breakfast for as long as I can remember. A smoothie with banana, frozen berries, and Vegan Smart powder which consists of proteins, greens, vitamins, pro-biotics, etc. Would I be better off having say a PB and banana on Ezekiel Bread or oatmeal with banana and berries rather than the protein powder smoothie? Less processed?
I would cut out protein powder. Processing out the micronutrients so that you are left with just the macronutrient is not the way to go.
Watching your videos along with Dr. Greger's makes it impossible for anyone with more than two brain cells to not go vegan. All science backed and with arguments cleverly built. Keep up your great work! (And the funny parts in the videos 🤣)
I'm new to your channel, I figured you were vegan. Great work, great video!
Great video on the science but don’t forget there are a couple of top athletes who are vegan like rich roll (and I include you of course). If people don’t believe in science (🙄), this is the way to make it obvious to them.
well done Dylan... I do think the benefits of a plant based diet accrue as one ages. Been vegan for 18 years, achy joints gone, EIA gone, lost weight without going hungry, and recovery? through the roof. at almost 60 years of age, am still going strong. thanks for your well thought out reasoned videos.
Dude you are the most humble vegan i have ever heard of.
Another interesting and informative video. I'm not yet 100 % vegan, probably about 90% wholefood plant based, 5% processed vegan 5% non vegan at the moment and I've noticed a big improvement in a variety of health issues usually assumed age related - aching joints etc. Also lost weight & since starting exercising I am not getting muscle soreness I expected, feel like I can exercise every day, although I do take a day off every week to be on safe side. my gym instructor was impressed with how quickly I am able to increase weights & go up a level on cardio equipment. It's encouraging me to go 100% whole food plant based.
High carb,low fat,vegan diet possible gluten free will get you further in the long run for sure.
🌱🌱🌱
Great video!👊🏼🤩
Absolutely excellent video in every way! Thank you! Well, I gave the Ketogenic diet a serious try for 4 weeks because of my type2 diabetes.... wow, as a serious endurance athlete (at the age of 72)... let me say it proved to be a complete disaster... I had to drag myself thru my 10-mile trail runs, 50-mile bike rides and 3-hour intense kayak sessions on the river. Vegan is working wonderfully but for diabetics especially there can be no cheating with simple carbs, sugars, large chocolate bars, breads, cereals... ok, enough of my bloviating.
I'm glad I found your channel man. Keep up the good work.
It's important to keep in mind that these studies don't refer to what the subjects used to eat just how their health changed from cleaning up their diets by eating more fresh vegetables. By going vegan you naturally cut out a lot of foods that may have caused the issues in the first place. We need long-term studies to truely understand the affects of a plant-based diet.
4 years into this experiment as well.
Nutrition is easy. Food without wrappers is the best.
Thanks for all the data, Dylan. I’m definitely in the group of older people who need to improve their cardiovascular health. Losing weight is a goal too. I wouldn’t mind some meal ideas. The only thing I notice from vegetable only meals is that they tend to be a bit bland or else require a lot of complex cooking techniques.
I'm not much of a cook so I don't know if you want that from me haha. Just search whole food plant based recipes on youtube, tons of videos out there.
it's not just vegetables, it's grains, starches, legumes, nuts, fruits, absolutely everything except meat or dairy. I'm super lazy at cooking but there's so many simple delicious things to cook it just takes a while to figure out what you like. You can also make all of it as bland or spicy as you like with no real added effort.
@@DylanJohnsonCycling can you show us what you eat sometime maybe? I think quite a few of us would be interested:)
Yeah that's a good idea for a video
I think that the study of 200 patients on a Whole Foods plant based diet to prevent and reverse heart disease came from Dr. Esselstyn. I think one extremely important point about his vegan diet that is worth mentioning is the extremely low fat content. Per calorie, fat results in higher rates of arterial plaque build up, and a major part of why his diet is successful is the extreme low fat. As an endurance athlete, if you want to take this idea seriously it seems like minimizing fat intake in your diet is a good idea, but on the other hand fat is extremely helpful in some situations, like if you need a slow digesting calorie source. What do you think about the low fat part of his diet and what should the concerns around fat be for endurance athletes? In the context of eating a vegan diet, one of the most popular sources of protein is soy or tofu which is 50% fat. So if you want to keep fat content down while vegan, tofu is perhaps worth avoiding.
I went vegan for one year looking for improve in performance. I felt good the first six months. However, the next 6 months were down hill. I started to feel lethargic and hungry all the time, my athletic performance decreced to the point I didn’t energy to workout anymore. I was with no energy, super hungry and that was a recipe for disaster. I gained 20 extra pounds. I don’t wanna blame on the diet. I just don’t know what I did wrong. I took me one year to recover after I went back to a balanced diet (lean meat, veggies, fruits and treats) I lost the extra pounds and my athletic performance is coming back. (Running and cycling) Any thoughts on my case? Thanks. I love your channel btw!
Dylan, your evidence based training advice is excellent! Keep up the great work.
Been Vegan 7 years now and thriving. Blood work and recovery always great as a master's vegan cyclist. Adam Hansen is vegan and rides pro tour still. Abdullah Zeinab is vegan cyclist too and won ultra cycling IndiPac and just this month, the Trans Am by 1000 kms over next rider. 💚✌️🌱
Good vid. Thanks for this. It's well researched. I took actual notes during it!
I've always been scared or lazy about a Vegan diet because of all the knowledge based requirements to supplement protein. Whereas, those needs are met with lean meats i.e. Chicken and Fish, in which I am addicted to.(Stir Fry, and Sushi...I digress. I would say however, you make a very balanced analysis related to sport performance.Rather convincing I might add.
There's actually no special knowledge requirement regarding getting enough protein on a vegan diet. If you eat enough calories from unprocessed food, you'll get plenty.
Haha that last part was really funny. Well done!
its nice to hear some body going plant based the same way i did, thought id try it and it work so I stuck to it. Love you vids keep them goign man. ps i ve watched loads of your vids and only now realised you are plant based haha.
I was never convinced that a vegan diet would increase my performance, but after I became convinced it would at the very least not make any difference at all it was a no-brainer for me. After all, studies do show a consistent large reduction in all-cause mortality in animal participants (p=1e-18).
Great video, really informative. Been vegan for almost 5 years now so I can definitely agree with what you are saying Dylan.
Keep it up!
I wanted to try out veganism for 3 months in order to experience the health and performance benefits. I never went back to eating meat or dairy and I’ve been a vegan for more than 5 years now.
Simon Geschke
Adam Hansen
Both pro cyclists
Adam has completed 20 *consecutive* Grand Tours the only rider ever to do this.
Simon is currently riding in this year's TdF
But the question here is. How many World Tour Cyclist are won how many World races on an vegan diet. Is a very good approach always to be careful with the evidence and how we see it applied on sport performance.
I was searching for better performance and high insulin sensitivity. So I focused on Paleo diet but ended up probably consuming to much protein causing my blood sugar levels to keep rising. I did some Keto items and ended up losing a lot of water weight early and 15 lbs by the second week. By the third week, I started challenging my buddies on our weekly rides. By the end I had lost 25 lbs by the second week and felt really good but insulin sensitivity didn't change. So not knowing my power, I lost weight and that can have a dramatic effect, so I'm not sure if the diet improved my performance.
I have been Vegan now for 4 weeks. Three days ago I increased my ride length by 35% and was sure that because I did that I would be sore to the point of not being able to walk...however I had NO soreness. The only thing I did different was drink 8 oz of tomato juice one hour before the ride and had some blueberries and strawberries 20 minutes after.
Thanks buddy, way to just throw the science out there and let us choose for ourselves.
Saw a few of your videos in my feed, good stuff! Now that I know you’re vegan, subscribed!! 7 year vegan here.
Awesome!
Thanks for the video. I've been vegetarian for, now, 26 years and my milk products and egg consumption is going lower and lower to be almost vegan. I have no issue with protein or energy running ultra-marathons or long endurance multi-day rides.
For those who haven't seen it yet, check out the documentary movie on Netflix: Game Changers. I thought it was well done and showcases several strength and endurance vegan athletes that are breaking world records or winning at the olympics.
And yes, as you clearly state, vegan "yes", but focusing on whole foods (avoiding processed foods) is key.
Interesting video! For a vegan diet, do you suggest the use of vitamin supplements?
I only take B12 but some plant based doctors also recommend vitamin D if you don't get much sun and DHA and EPA.
Thanks for mentioning the cardiovascular diseases and long-term effects. I would completely skip any 4 day diet change and comparisons, also I was not sure why is there a 20% difference between the carnivore and vegetarian group in terms of intensity. Seems to me like both studies are basically completely useless to draw any conclusions.
Was a vegan for about 6 or 7 years, lost a bit of weight but fairly marginal, fitness remained the same [ average time trialler ] as far as I can see from results. However the article here does include info on heart health etc that is pertinent to me as I have high blood pressure.
I went back to eating fish and a bit of dairy 4 years ago and weight didn't increase greatly.
Might be worthwhile adopting a vegan diet again in a more focused way to knock off a bit of lard from the belly and help heart health.
My main concern is getting the quality protein, I understand [from living with a nutritionist] that all protein is not created equal, different amino acids and all that.
Thanks for the interesting video Dylan....
Cheers, Steve.
Enjoying your videos!! Thanks very much.
What’s your take on beetroot and other phytonutrients to enhance performance legally?
If they do how much and when and for how long? Would be great if you could do a video on that as well. Thanks again.
There is science showing that beetroot works. It definitely deserves a whole video. Thanks for the suggestion.
me and my friends just started cycling last year. i'm 47 now and i eat a lot of meat with rice. i do not eat veggies and fruits and i perform better than my friends who eat a lot of veggies and fruits.
I am always impressed with your research's. I was also happy to hear that your a vegan. Didn't know before.
Vegetarian! Got A LOT of useful info out of this vid. Thanks!
imm vegan and my endurance and performance is crazy better than when i was omnivore.. when do those muscle get tired? i need a marathon..
i agre recovery is faster, and endurance is easier... feel like im fueling the machine with the right fuel... damn its unreal.
wish omnivore realised all the benifit.
Plant based diet is amazing, best move i ever did.
I spent my international racing years eating meat, dairy eggs etc. Had I known this info a few years ago, I'm confident that I would've won an (age-group) world championship. I envy those of you still racing and watching this for the first time.
Excellent content. Thank you!
Actually one thing I should add that you didn't mention. Cyclists are already prone to bone loss over time and vegan diets exclude a lot of tbe most efficient sources of calcium and (to a lesser extent) vitamin D. It might be a good practice to supplement those.
false, greens are the best source of calcium, dairy actually leeches calcium from your bones, look into it brother I'm not making it up.
@@clydea.hutchisoniv5742
Search for the term oxalate. You have to account for that. It takes some planning. And no, dairy products do not leech away calcium.
Almonds would be a better approach.
@@stuartdryer1352 interesting, I still think you're overthinking it but if I get kidney stones I guess I will deal with it then but I never heard of this as a big problem. I also do other stuff besides cycling so I'm not worried about bone density. I still think dairy is a bad idea for your health, how does it make sense for a grown human to drink something meant for a baby cow when adult cows won't even drink it?
Actually I wasn't thinking about kidney stones. (I should have since I am a renal physiologist). My thinking is that oxalate reduces intestinal calcium absorption. But many nuts and some types of tofu are good sources. Cyclists need to keep with their calcium intake which was my main point. Humans have used animals milk for more than 10,000 years so quite a few people will be well adapted to it genetically. But not everyone.
@@clydea.hutchisoniv5742 don't make claims about dairy using known false claims. Dairy does not leach calcium from your bones, and cows make milk from what? Oh that's right, a vegetarian diet.
OMG, that last backward hat Dylan comment had me in tears.
I definitely saw an improvement in my endurance and tolerance to maximal effort (lactate tolerance). I don’t know why, just a very obvious difference. Needs to be whole food tho. Junk vegan food ain’t gonna do anything to take you to next level. I also noticed I could train more often and needed less sleep.
Great video. You referenced the study on protein, and I’m confused. Can you let me know what levels of protein they sited as adequate? I have read that athletes are supposed to get 1-2 gram of protein per kilo of body weight, or 1 gram of protein per lean pound of body weight. these recommendations work out to be pretty close to the same. I have a hard time reaching this intake and I’m omnivorous. I have no desire to be vegan, but I like healthy and delicious foods. I also watched this video while choking down a dry reheated chicken breast that I didn’t like. I would like clarity on the protein guidelines referenced in the study, which would be helpful in leading to better more likable choices. Thanks,
I find the happier I am the better I perform. I’m happier been non vegan. Although I’m careful to keep meat & dairy intake low.
Thanks for your useful videos. In My case, I started 1 year ago an almost Vegan diet, and thanks to that, I lost around 10kgs (Doing no more exercize than before).
Btw, do you take suplements, like b12?
Great video and presentation of your research. Do you have any videos or advice that you follow to ensure you get all the required nutrients from a vegan diet? Thanks, Dave
I don’t but that’d be a great topic for a future video.
after watching "Game Changers" on Netflix, and talking with several Vegan cyclists, and this well timed video, my wife and I have made the decision to transition to a vegan diet. Curious how that transition works, "cold turkey" (no pun there) seems to be a set up for failure, so looking at phases, where we say, "month one, no more red meat - month two, cut out dairy - month three - chicken/poultry" etc. Any thoughts out there on this progression (regression?) Thanks!
I think that progression works great. Any movement towards more plant based is a good thing. Some do it cold turkey but others need progression.