Plant-Based Nutritional Strategies in Health & Sport: Facts & Fallacies

TODAY’S AGENDA:• Introduction & Housekeeping• Speaker Introduction• Presentation• Q&A• Closing

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WEBINAR HOST:Keith Hine MS, RDSr. Director of Healthcare & SportsOrgainmedinfo@orgain.com

WEBINAR PRESENTER:Nanci S. Guest PhD, RD, CSCSDepartment of Nutritional Sciences, University of Torontonanci@nanciguest.com

Plant-Based Diets are here to stay…so let’s talk

about it.

Department of Nutritional Sciences

Faculty of Medicine

University of Toronto@nanciguestrdphd

NANCIGuest PhD, RD, CSCS

Disclosures

▪ Consultant, Scientific Advisory Board: Nutrigenomix Inc.

▪ No financial ties to any plant-based or vegan organizations

▪ Personal interest informed by science and ethics. I am

vegan for health, the planet and the animals

Will A Plant-Based Diet Improve

My Performance?

▪ To date we don’t have any

scientifically sound data to

show that, all things being

equal, switching to a plant-

based / vegan diet will

improve athletic

performance

▪ As a matter of including

some animal products may

confer a slight advantage

for some

▪ But this is purely

convenience

But Are We Asking the Right Question?

A Plant-

Based Diet

Doesn’t

Have to Be

Better

Are plant-based diets inferiorto omnivorous diets?

Can I get what I need from a plant-based diet

Health?

Body Composition?

Performance?

Is. It. Possible?

What is everyone afraid of? Eating more plants benefits the human, the planet, and the welfare of animals.

#EatMorePlants #EatLessMeat

Have a listen to the Game Changers star James Wilks debate a meat eater (Chris Kresser) for better insight

Who is vegan? ▪ 7.53 billion people living worldwide

▪ 76,000,000 million vegans in the world

▪ Higher in women (75%) compared with men(25%)

▪ Higher in 18–30 years (29%) compared with >65 years (7%)

▪ Higher in endurance athletes than strength

▪ Higher in individual sports than team (ostracized)

▪ Higher SES

▪ Females feel more inspired & confident

▪ Men still struggle with masculinity

▪ Increase in (fitness) men aged 30-40 years in my practice

Alles B, et al. Comparison of sociodemographic and nutritional characteristics between self-reported vegetarians, vegans, and meat eaters from the nutrinet-sante study. Nutrients. 2017

Iguacel et al. Vegetarianism and veganism compared with mental health and cognitive outcomes: a systematic review and meta-analysis. Nutr Rev. 2020

Veganuary (UK world’s highest # of vegans)

▪ A challenge to go vegan for 30 days

▪ Veganuary 2020 Will Save CO2 eq of

450,000 Flights and Over Million

Animals

Plant-Based Definition

▪ Academy of Dietitians and Nutritionists

▪ Set to release a definition this spring, but it looks like some interest groups

wanted to be present at the table

▪ Delayed. Why?

▪ Def: Plant-Based = 100% Plant Sourced, leaves out many from “plant-based”

description

▪ WFPB

▪ Whole Food Plant Based

▪ Aims for 100% PB

More Resources Than Ever

Planet ClimateFood Security

With a major reduction in beef, lamb, pork, dairy we could expand these plant crops tenfold and FEED THE WORLD.

And protect wildlife habitat and forests that are used for cattle-grazing or to grow grain to feed livestock.

Pollution of soil, water, air.

• Concentrated animal feeding operations or CAFOs

• Fill 1 million swimming pools worth of manure per day

Vegan Athletes Face The Same

Questions & Comments

• Where do you get your protein

• You need supplements

• What about:

▪ Taurine

▪ Creatine

▪ Omega-3s

▪ Beta-Alanine / Carnosine

▪ B12

• Supplements in General

• You must not be vegan for long

Nick Squires

@meatymcsorleyWeight: 110 kgDaily Protein: 200-240 gramsWent Vegan May 2014Started Powerlifting: Fall 2014

PowerliftingPersonal Record 2013: 225 lbsPersonal Record 2020: 675 lbs

Nick has increased his deadlift by 450 lbs while training as a VEGAN

There is only ONE you need.

• Yes, Vitamin B12

• No there are no plant

sources

• No fungus, bacteria or dirty

vegetables will not suffice

DietaryComponent

Gene, rsNumber

Risk Variant

Your Variant

Your Risk Recommendations

Vitamin B12

FUT2, rs601338GG or GA

AA Typical Meet the RDA for vitamin B12 daily.

GA or GG Elevated Focus on consuming bioavailable sources of vitamin B12.

Zinc SLC30A3, rs11126936

CCAA or AC Typical You have a typical risk of low levels of zinc.

CC Elevated You have an elevated risk of low levels of zinc.

CholineMTHFD1, rs2236225

PEMT, rs12325817Algorithm Algorithm

Typical Meet the Adequate Intake (AI) level for choline daily

Elevated Meet the Adequate Intake (AI) level for choline daily

CalciumGC, rs7041

GC, rs4588Algorithm Algorithm

Typical Meet the RDA for calcium daily.

Elevated Consume 1200 mg of calcium daily.

Low Iron Status

TMPRSS6, rs4820268

TFR2, rs7385804

TF, rs3811647

Algorithm Algorithm

Typical Meet the RDA for iron daily.

Elevated Meet RDA for iron, consume vitamin C with iron-rich foods.

Who’s buying

Supplements?

• The global dietary supplements

market size was estimated at

USD 123.28 billion in 2019

• Vegans makes up <0.01% of the

market

Created by Macrovector - Freepik.comCreated by Macrovector - Freepik.com

CarnosineSodium

Bicarbonate

Intr

ac

ell

ula

r

Bu

ffer

Extr

ac

ellu

lar

Bu

ffe

r

Even if you could eat that much, should you? Like creatine, ergogenic responses rely on supplements

• Ingestion of 200 g of chicken breast, or 150 g of turkey breast, increase plasma bioavailability of β-alanine equiv to 800 mg β-alanine supplement

• Dose supps β-alanine 1.6 to 6.4 g = consumption of between 400 and 1600 g of chicken breast or 300 and 1200 g of turkey breast per day.

• Everaert et al. (2011) no sig relationship between dietary β-alanine consumption & muscle carnosine

• Supplementing with β-alanine most effective to increase muscle carnosine content.

Created by Kjpargeter

High-intensity exercise and pH

EX INTENSITY

MU

SC

LE

pH

pHi @ end of exhaustive exercise is ~6.4 (measured by

homogenisation; Sahlin et al. 1978, JAP, 474-480)

pHi @ end of intense exercise is ~6.0 (measured by 1H-NMR; Pan et al.

1991, Magn Reson Med, 20, 57-65)

High Intensity 1-30 min

• Row, Swim, Run, Cycle

• H+ ions = fatigue

A large body of evidence shows that Creatine supplementation improves high intensity training

But you must take a supplement!

Ingest 2.5 lbs of steak per day? Or 12 chicken breasts?

Creatine (Monohydrate)

What Is Taurine?

• An amino sulfonic acid that occurs naturally in your body

• Concentrated in brain, eyes, heart & muscles

• Unlike most amino acids, it is not used to build proteins.

▪ conditionally essential amino acid

▪ our body can produce taurine, also found in some foods

▪ healthy individuals produce the minimal amt required for essential

daily functions

▪ taurine deficiency extremely rare

What about

Omega-3s?

• Intakes of omega-3 polyunsaturated

fatty acids are important for health.

• Because fish is the major source of

eicosapentaenoic acid (EPA) and

docosahexaenoic acid (DHA), non-

fish-eaters may have suboptimal

omega-3 status

What does the science say?

Serum DHA Vegans vs vegetarian vs meat eater vs fish - no clinically sig diffs in DHA despite vegans intake zero

Female vegans higher than fish eaters

What About Protein?

Can We Effectively Build And Repair Muscle?

© 2020 Nanci Guest

What Does 20 g of Protein Look Like?

Yes a PB sandwich!!

But Wait Animal Protein is Higher Quality?

Is it?

Hey Stu, greatest protein guru of all time: Beef and whey and other animal proteins are the only way to go right?

Prof Stuart PhillipsMcMaster University, Canada 300 publications on protein, muscle, exercise

Actually no, protein intake and source is a very distant second behind the #1

Resistance Exercise

1999

• Consumption of a meat-containing

diet contributed to greater gains in

fat-free mass and skeletal

muscle mass with RT in older men

than did an Lacto-ovo diet

• 20% more protein 1.0 vs. 0.8 g pro/kg bw/day

• Protein intake was NOT equal

• Consumption of a meat-containing

diet contributed to same gains in

fat-free mass and skeletal

muscle mass with RT in older men

as Lacto-ovo diet

• LAST STUDY: 20% more protein 1.0 vs. 0.8 g pro/kg bw/day

• Mean protein intake for BOTH groups 1.1 g/kg

Repeat 2002

2015

Leucine/EAAs are approx. 20% lower in plant-based proteins

Whey & Soy resulted in same 1 RM BP strength gains across 3 studies

Messina M et al. (2018). 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. IJSNEM, 28(6), 674-685.

SOY

Messina M et al. (2018). 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. IJSNEM, 28(6), 674-685.

Whey & Soy resulted in same 1 RM BP strength gains across 5 studies

SOY

2017

2020

Vegetarian Omnivore

Measure Male (14) Female (13) Male (26) Female (17) P

VO2 max (ml/kg/min)

62.6 ± 15.4 53.0 ± 6.9* 55.7 ± 8.4 47.1 ± 8.6 0.011

Peak torque (Nm) 155.1 ±

35.5 88.1 ± 17.4 168.4 ± 33.2 99.8 ± 25.2 0.104

Lynch, H. M., Wharton, C. M., & Johnston, C. S. (2016). Cardiorespiratory fitness and peak torque differences between vegetarian and omnivore endurance athletes: A cross-sectional study. Nutrients, 8(11), 726.

2020

A paper in review – so I can’t share – but basically once you get to

1.6 g/kg/d protein then vegan or animal protein doesn’t matter at all.

The far more dominant stimulus is RT and hitting the gym, protein is

a (very) distant second.

2020

Tofu – Fear of The Unknown

Not This

Is Soy okay?

▪ More than 2 billion people consume soy

every day

▪ China, Japan, Korea and southeast

Asia together, consume 20 to 30 times

more soy than the average American

every single day of their lives

▪ No fertility issues, key players at every

Olympics

Hashimoto R, et al. Effects of dietary soy protein on skeletal muscle volume and strength in humans with various physical activities. J Med Invest. 2015;62(3-4):177-183. doi:10.2152/jmi.62.177

Plant Based Diets – Proof

• Lack of training studies but we have this with many

studies

• It’s rare to study whole diets due to variability

• Do you follow a WFPB Diet or are you a Doritos &

Coke vegan?

• Quality of Diets matter

Protein Powders

& Shakes

• Look for 20 g per serving

• Leucine >2 g per serving

• Adding fermented leucine

© 2019 Nanci Guest

The Assembly Line…

Going for Gold?

#Personalize

❖Eat

❖Train

❖Sleep

❖Recover

So You’re Going Plant-Based

1. Quality of your diet is most important

• Timing

• Variety

• Meeting macros for protein & carbohydrates

2. Remember training hard is the greatest stimulus to strength gains

3. Supplementation strategies together with fortified help to bridge dietary gaps

4. Don’t worry about taking supplements – it’s ok, really

• B12, Iron, Calcium, Zinc, Vit D

• Creatine/Beta-Alanine if applicable

5. Always work on your cooking skills

6. Be adventurous, 1000s of options, don’t get stuck

WEBINAR HOST:Keith Hine MS, RDSr. Director of Healthcare & SportsOrgainmedinfo@orgain.com

GENERAL INQUIRIES OR TO REQUEST SAMPLES:medinfo@orgain.com

WEBINAR PRESENTER:Nanci S. Guest PhD, RD, CSCSDepartment of Nutritional Sciences, University of Torontonanci@nanciguest.comTwitter/IG @nanciguestrdphd

Breakfast :Nut Butter Oatmeal Bowl

with Plant Milk

▪ Protein:

20g (plant milk, nut butter, chia, ground flax)

▪ Calcium:

600 mg (pea milk, oatmeal, nut butter, chia)

▪ Iron:

4 mg (oatmeal, figs, walnut, flax)

▪ Vitamin D:

160 IU / 4 mcg (plant milk, oatmeal)

▪ Omega-3:

2g (chia, flax, walnuts)

Lunch:Vegan Cobb Salad + Orange juice

▪ Protein:

15-20g (chickpea, avocado, tofu, orange juice)

▪ Calcium:

400 mg (tofu, chickpea, edamame, cherry

tomatoes, lettuce, spinach)

▪ Iron:

2 mg (spinach, lettuce)

▪ Vitamin D:

100 IU / 2.5 mcg (orange juice)

▪ Omega-3:

0.3 g (edamame)

Dinner:Vegan Burgers

(Black bean patty/ plant-based patty)

▪ Protein:

20-30g (plant-based patty, chickpea flour)

▪ Calcium:

200 mg (plant-based patty, whole grain bun with seeds )

▪ Iron:

6 mg (plant-based patty, spinach, lettuce)

▪ Vitamin D:

0 IU

▪ Omega-3:

0.5 g (whole grain bun with seeds )

Dinner:Tofu Scramble

With Kale and Sweet Potatoes

▪ Protein:

30g (tofu, lentil, tahini)

▪ Calcium:

350 mg (tofu, sweet potato, lentil, kale, tahini)

▪ Iron:

9 mg (tofu, sweet potato, kale, lentil, turmeric, tahini)

▪ Vitamin D:

0 IU

▪ Omega-3:

1 g (soybean oil)

Top Plant-Based Calcium Sources

1. Plant Milks: 200-300mg per c

2. Leafy Greens (cooked): 250-300mg per c

3. Edamame / Tofu: 250-350mg per ½ c

4. Beans / Lentils (cooked): 175-250mg per c

5. Almonds: 50mg per ½ c

6. Fortified Cereals: <1000mg per serving

RDI is 1000mg per day for adults

Top Plant-BasedVitamin D Sources

1. Plant Milks : 200-400 IU per cup (reg milk too)

2. Fortified Cereals: 100-200 IU per serving

3. Orange juice: 100 IU per cup

1. Sunshine: 10-30 mins, 3 times a week

2. *Supplements: 1000 IU D2/D3 (everyone)

RDI is 600 IU per day for adults (most RDs rec 1000 IU)

Top Plant-BasedZinc Sources

1. Fortified Cereals: 25 mg per cup

2. Toasted Wheat Germ: 5 mg per oz

3. Firm Tofu: 5 mg per cup

4. Lentils/Chickpeas: 3 mg per cup

5. Dark Chocolate: 2-3 mg per square

6. Oatmeal: 2 mg per cup

7. Brown Rice: 2 mg per cup

8. Pumpkin Seeds: 2 mg per 1oz

9. Quinoa: 2 mg per cup

RDA is 8-11mg per day for adults

Top Plant-BasedIron Sources

1. Dried Fruit (Apricots): 8 mg per cup

2. White Beans: 7 mg per cup

3. Spinach: 6 mg per cup

4. Dark Chocolate : 5mg per square

5. Quinoa: 3 mg per cup

6. White Button Mushrooms (cooked): 3mg per cup

7. Pumpkin Seeds: 3 mg per 1oz handful

8. Acorn Squash (cooked): 2mg per cup

9. Leeks: 2mg per cup

10.Cashews (dry roasted): 2mg per oz

RDI is 11-20mg per day for adults

Animal Protein

“Pure & Clean”?

▪ Animals are the “middle-man”

by ingesting protein from

plants or from other animals,

which, in turn, derive their

protein from plants.