The Validation of the Vegan and Vegetarian Athlete’s Plate

PURPOSE: The Athlete’s Plate (AP) is an educational tool that assists sport dietitians teaching athletes and athletes themselves adjust food intake to variable training loads. The purpose of this study was to finalize and validate the AP for athletes eating a vegan and vegetarian diet or meal. METHODS: Eight graduate students in sport nutrition (4 Registered Dietitian Nutritionists, RDN) and 4 Non-RDN developed 120 meal plans for 2 weight categories (i.e., 60 kg and 75 kg), 2 diet patterns (i.e., vegan and vegetarian), and 3 training loads (i.e., easy, moderate, and hard). Final data included 60 vegan and vegetarian plates each, 60 meal plans per weight category, and 40 meal plans each for easy, moderate, and hard training days. Snacks consumed in between meals were estimated at 23% of total daily energy intake (EI) and were excluded. Criterion values were adjusted to 77% of EI and were as follows: energy 23, 35, and 45 kcal/kg; carbohydrate 3, 4.6, 6.2 g/kg; protein 1.5 g/kg, and fat 0.8, 1.2, and 1.5 g/kg for easy, moderate, and hard training, respectively. Additionally, vitamin B12, calcium, iron, and zinc were also examined. RESULTS: Using a 1 sample t-test or the 1 sample Wilcoxon Signed-Rank Test (SPSS), results met or exceeded criterion values, except for protein in the 75 kg weight category and easy training for the vegetarian AP (1.3 ± 0.3 g/kg; p < 0.05) and a trend for the vegan AP (median 1.4; mode 1 g/kg; p = 0.168). Total dietary fiber content met or exceeded recommendations, ranging from 33 to 63 g/day. Critical micronutrients of vegan/vegetarian diets were variable, indicating needs for attention in case of vitamin B12, iron, and zinc. CONCLUSION: The vegan/vegetarian Athlete’s Plate meets or exceeds most energy and macronutrient recommendations but individualized nutrition is needed to ensure athletes meet protein recommendations for days with lower EI, achieve micronutrient needs, and optimize fiber intake according to variable training loads.