09/09/2025
Athletes are at significant risk for atherosclerosis and heart damage. Since athletes need to eat more food, the damage may stem from overstressing their hearts with saturated fat and cholesterol.
Plant-based diets, which are low in cholesterol and saturated fat, may contribute to improved performance, quicker recovery, and long-term health by lowering risk of chronic diseases, including heart disease.
Exercise increases the production of free radicals as we burn through energy. If left unchecked, these free radicals can cause DNA damage. Eating antioxidant-rich plant foods helps protect our bodies from these free radicals.
Researchers have observed DNA damage following ultra-marathon races, as well as after just five minutes of moderate or intense cycling. So, regardless of our athletic level, we can all benefit from eating more plants.
Those eating more plant-based diets may naturally be better able to counter exercise-induced oxidative stress due to the higher intake of antioxidant-rich foods.
Plant foods average 64 times more antioxidants than animal products like meat (including fish), eggs, and dairy. Additionally, animal protein can have a pro-oxidant effect. It’s not just about what we’re eating less of—saturated fat and cholesterol—but what we’re eating more of: the phytonutrients, which are found only in plants.
Long term, a plant-based diet can be beneficial for both endurance performance and health.
For more on how specific foods can enhance athletic performance and health, check out the our athletes topic page at nutritionfacts.org/topics/athletes
PMID: 30634559, 16336008, 15059637, 20839226, 20845212, 20096093
