A new multi-university study published in Nutrition Journal finds that switching to a plant-based diet does not significantly impact endurance or strength performance among recreational athletes.
The research was conducted by scientists from Stanford University, Rutgers University, Vanderbilt University Nashville, and the University of Reading as part of a collaboration with the Menus of Change University Research Collaborative. Researchers sought to address persistent claims — often amplified on social media — that plant-based diets fail to provide adequate calories, protein or micronutrients to support athletic performance.
The crossover study included 36 recreational athletes, including 16 runners and 20 resistance trainers. Participants were recruited from the four universities and completed two separate four-week diet interventions — one omnivorous and one fully plant-based — in random order.
For runners, performance was measured using a 12-minute timed run. Resistance trainers were evaluated using three-repetition maximum strength tests for the chest press, lat pulldown and leg press. Outcomes were assessed at baseline and again after each dietary phase.
Researchers found no statistically significant differences between the two diets. In the 12-minute run, the average difference between diets was −36.2 meters, a result that did not reach statistical significance. Strength outcomes were similarly comparable, with a non-significant −4.9% difference in composite machine strength between the plant-based and omnivorous phases.
According to the researchers, these findings suggest that recreational runners and resistance trainers can adopt a plant-based diet without meaningful declines in performance. The results may help inform university dining programs that are expanding plant-based options for students, including those engaged in regular athletic activity.
While the sample size was relatively small and limited to recreational athletes rather than elite competitors, the study adds to a growing body of evidence indicating that well-planned plant-based diets can adequately support endurance and resistance training goals.
