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New Perception On Extreme Endurance Coaching and Well being- The Function of Wholesome Weight loss program – BionicOldGuy

I’ve been concerned about what constitutes “an excessive amount of of a superb factor” with endurance train for a while. I first mentioned it in my put up “How A lot Train Is Too A lot?” and gave an replace on it right here. I lately got here throughout an article within the peer-reviewed journal Vitamins that gave an fascinating perception into the connection between endurance train and eating regimen [1], particularly with regard to cardiovascular well being. They reviewed disturbing proof that those that do a number of endurance train could also be at elevated threat for coronary artery illness, and commented “surprisingly, endurance athletes could have extra superior atherosclerosis and extra myocardial harm, in contrast with sedentary people, notably as they age”.

The authors then identified that endurance athletes are inclined to eat greater than their sedentary counterparts, to gasoline their exercise. However this further gasoline shouldn’t be essentially wholesome, particularly if they’re consuming a typical fashionable eating regimen just like the Normal American Weight loss program. Since many consultants imagine such a eating regimen incorporates extreme quantities of animal protein and saturated fats, consuming increased 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 eating regimen which might reduce the load of animal meals which will contribute to arterial plaque formation. It might 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 Ought to Eat Plant-based Diets“. He reviewed the proof that has been beforehand offered on the advantages of plant-based diets for athletes, most famously within the documentary “The Gamechangers“. However he additionally emphasised the brand new perception offered in ref [1].

Whether or not a plant-based eating regimen is important to scale back the danger of coronary artery illness amongst getting old athletes could also be controversial. First, I all the time wince after I see “plant-based” as an alternative 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 various unhealthy overprocessed meals which can be nonetheless plant-based, equivalent to sweet and potato chips. Second, extra animal protein and saturated fats aren’t the one issues incorrect with typical fashionable diets, in addition they comprise extreme quantities of sugar and different “dangerous carbs”. However I feel it’s clear that getting old athletes ought to keep away from the temptation of pondering they’ll eat no matter they need and they’re protected by their train. Even for many who aren’t satisfied it’s essential to comply with a whole-foods plant-based eating regimen, it could nonetheless be a good suggestion to comply with wholesome consuming suggestions, equivalent to Harvard’s Wholesome Consuming Plate.

Within the well-known novel As soon as A Runner, the lead character, a aggressive collegiate runner, describes his consuming by saying “if the furnace is sizzling sufficient it doesn’t matter what you place in it”. I feel many athletes have this perspective, I definitely leaned in that path after I was youthful. I used to be glad I might get away with consuming just about no matter I wished so long as I exercised sufficient. However I imagine this turns into extra harmful as we age.


  1. Barnard, N. et al, “Plant-Based mostly Diets for Cardiovascular Security and Efficiency in Endurance Sports activities”, Vitamins, Jan. 2019.




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