Recreational runners and resistance trainers held their endurance and strength steady after replacing meat with plant proteins for four weeks, according to a randomized crossover study conducted across four universities and published in Nutrition Journal.
During the omnivore phase, they ate at least two daily servings of animal protein.
During the plant-based phase, they replaced that meat with at least two servings of plant protein such as beans, tofu, or plant-based meat alternatives.
Participants consumed about 71 grams a day during the plant-based phase against 103 grams during the omnivore phase, though the plant-based figure stayed within published recommendations for general fitness.
The plant-based diet supplied more carbohydrates, fiber, iron, and calcium, while the omnivore diet carried more saturated fat, cholesterol, and vitamin B12, which the researchers noted often requires supplementation on a fully plant-based diet over time.
Recreational runners and resistance trainers held their endurance and strength steady after replacing meat with plant proteins for four weeks, according to a randomized crossover study conducted across four universities and published in Nutrition Journal.
The research recruited 36 undergraduate students from Rutgers, Stanford, Vanderbilt, and the University of Reading in England, comprising 16 recreational runners and 20 resistance trainers who trained three or four times a week. Each participant completed two four-week phases in randomized order. During the omnivore phase, they ate at least two daily servings of animal protein. During the plant-based phase, they replaced that meat with at least two servings of plant protein such as beans, tofu, or plant-based meat alternatives. The crossover design meant each participant acted as their own comparison.
The study tested a specific proposition. Peggy Policastro, Rutgers Director of Behavioral Nutrition and a registered dietitian who co-authored the paper, stated, “Popular social media claims frequently spread misinformation that plant-based diets fail to provide enough calories or protein to meet the demands of exercise.”
“The study specifically sought to test these claims by examining recreational student athletes who rely on university dining halls for most of their daily meals.”
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What the performance tests showed
Runners completed a 12-minute test covering as much distance as possible, averaging 8,720 feet during the omnivore phase and 8,602 feet on the plant-based phase, a gap of roughly 118 feet. Resistance trainers, measured through three-repetition maximum tests on the chest press, lat pulldown, and leg press, recorded a combined strength figure about 4% lower on the plant-based diet. Neither difference reached statistical significance.
“After four weeks on each diet, there were no statistically significant differences in athletic performance between the plant-based and omnivore phases. Runners achieved similar distances in their timed runs, and weightlifters maintained virtually the same maximum strength across chest, back and leg press exercises regardless of the diet they were following,” Policastro explained.
Protein intake diverged between the phases. Participants consumed about 71 grams a day during the plant-based phase against 103 grams during the omnivore phase, though the plant-based figure stayed within published recommendations for general fitness. The plant-based diet supplied more carbohydrates, fiber, iron, and calcium, while the omnivore diet carried more saturated fat, cholesterol, and vitamin B12, which the researchers noted often requires supplementation on a fully plant-based diet over time.
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The work emerged from the Menus of Change University Research Collaborative, an international network using campus dining halls to study eating habits.
The scope of the findings
The authors set boundaries on the conclusions. The results apply to healthy recreational college athletes over a short window, and unusually low reported calorie totals suggest some food intake went unrecorded, meaning the study cannot speak to elite athletes or long-term effects on performance, muscle development, and recovery.
Policastro concluded, “This is important because it shows that everyday athletes can safely choose plant-based foods without worrying about harming their fitness or strength goals. These findings provide evidence-based support for colleges to comfortably expand healthy and environmentally friendly plant-based menu options for their active student populations.”
