Plant-based diets did not improve running performance
Plant-based diets are often promoted, criticised, and occasionally shouted about in endurance sport. This study matters because it tested whether recreational runners and resistance trainers performed differently after plant-based and omnivore diet phases in a real-world university dining hall setting.
Reference: Raygoza et al. Plant-Based vs. Omnivore diets for athletic performance outcomes among recreational athletes in university dining halls: a randomized crossover study. Nutrition Journal (2026) DOI: https://doi.org/10.1186/s12937-026-01290-1.
Study snapshot
A quick, practical summary for runners and coaches.
Quick answer
The study tested whether a 4-week plant-based diet changed performance compared with a 4-week omnivore diet in recreational university runners and resistance trainers. The broad result was simple: performance looked similar after the two diets. The main caution is that the study was small, short, and based on self-directed field tests.
Key takeaways
- Recreational runners did not clearly perform better after the plant-based diet.
- The study was too small and short to rule out small benefits or small harms.
- A plant-based diet can probably support short-term recreational running if the basics are covered.
How confident should we be?
Evidence confidence: Low
The randomized crossover designA study in which a group of people is randomised to receive BOTH the treatment and the no-treatment control, and the outcome of interest is measured before and after both. The “crossover” means that all participants complete all interventions (the control and the treatment), usually with a washout period in between. was useful because the participants tried both diets. But the study was small, the runner group was tiny, there was no washout period, and the performance tests were completed on the participants’ own time.
Bottom line
This study does not show that plant-based diets improve running performance. It does suggest that young recreational runners can probably maintain short-term 12-minute run performance on a plant-based diet, provided they eat enough and meet their main nutrition needs.
FAQ
Can runners perform well on a plant-based diet?
Yes, many runners can perform well on a plant-based diet if they eat enough total energy, carbohydrate, protein, and key nutrients. In this small study, recreational runners had similar 12-minute run performance after plant-based and omnivore diet phases.
Did the plant-based diet improve running performance?
No clear improvement was shown. The runners covered a similar distance after both diets, and the difference was not statistically significant.
Should marathon runners switch to a plant-based diet?
Not for performance based on this study alone. The study tested young recreational runners in a 12-minute run, not marathon training or marathon racing.
What nutrients should plant-based runners watch?
Plant-based runners should pay attention to total energy, carbohydrate, protein, iron, and vitamin B12. The study found lower vitamin B12 intake during the plant-based phase, which is relevant for runners moving towards mostly or fully vegan diets.
Is a plant-based diet risky for ultra runners?
The study did not test ultra runners. As a practical interpretation, ultra runners who eat plant-based diets need to be especially careful to meet high energy and carbohydrate needs during long training blocks.
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