Vegan und leistungsfähig, geht das wirklich zusammen? In dieser Folge räume ich mit fünf science based Facts vegane Sporternährungsmärchen auf, basierend auf aktuellen Studien und Übersichtsarbeiten aus den letzten Jahren.
Deine Sporternährung im Darm-Check mit der kostenlosen Startanalyse
Meine Performance Emfpehlungen
Meine Coachingangebote
Weitere Infos und Impressum: www.veganesporternaehrung.de
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für die Inhalte verantwortlich ist: Anne Mayer
Ton und Schnitt: Jens Walter
Rückfragen an: info@veganesporternaehrung.de
Quellen:
Rosenfeld, R. M., Zinman, S., & Bonnet, J. P. (2025). Plant-Based Nutrition and Supplements for Optimal Athletic Performance. American Journal of Lifestyle Medicine. https://doi.org/10.1177/15598276251393663
Lynch, H. M., Johnston, C., & Wharton, C. M. (2018). Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients, 10. https://doi.org/10.3390/nu10121841
Baroni, L., Pelosi, E., Giampieri, F., & Battino, M. (2023). The VegPlate for Sports: A Plant-Based Food Guide for Athletes. Nutrients, 15. https://doi.org/10.3390/nu15071746
Vitale, K., & Hueglin, S. (2021). Update on vegetarian and vegan athletes: a review. The Journal of Physical Fitness and Sports Medicine. https://doi.org/10.7600/jpfsm.10.1
Polakowska, A., Mazurek, J., Pyzik, A., Dziegciarczyk, A., Mróz, O., & Borkowska, K. (2025). Plant-Based Diets and Athletic Performance: A Critical Review of Evidence Across Endurance, Strength, and Hypertrophy Domains. Quality in Sport. https://doi.org/10.12775/qs.2025.41.60106
Zhao, S., Xu, Y., Li, J., & Ning, Z. (2024). The Effect of Plant-Based Protein Ingestion on Athletic Ability in Healthy People, A Bayesian Meta-Analysis with Systematic Review of Randomized Controlled Trials. Nutrients, 16. https://doi.org/10.3390/nu16162748
Govindasamy, K., Parpa, K., Katanić, B., Clark, C., Elayaraja, M., Valappil, I. N. K., Dulceanu, C., Geantă, V. A., Tolan, G. A., & Zouhal, H. (2025). Effect of Plant-Based Proteins on Recovery from Resistance Exercise-Induced Muscle Damage in Healthy Young Adults, A Systematic Review. Nutrients, 17. https://doi.org/10.3390/nu17152571
Rogerson, D. (2017). Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition, 14. https://doi.org/10.1186/s12970-017-0192-9
Słowikowska, A., Sztyler-Krąkowska, M., Wąsowicz, A., Smyl, N., Teofilak, M., Szatkowska, J., Śpiołek, O., Siwiec, J., Kędziora, F., & Fabian, D. (2024). Plant-based Diet in Athletes: A Game Changer or Just a Trend? Journal of Education, Health and Sport. https://doi.org/10.12775/jehs.2024.75.56378
Vergara Nieto, Á. A., Díaz, A., & Hernández, M. (2025). Are there Effective Vegan-Friendly Supplements for Optimizing Health and Sports Performance? A Narrative Review. Current Nutrition Reports, 14. https://doi.org/10.1007/s13668-025-00633-4
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