Plant-Based Nutritional Strategies in Health & Sport: Facts & Fallacies TODAY’S AGENDA: • Introduction & Housekeeping • Speaker Introduction Become an Orgain • Presentation • Q&A Ambassador Today! • Closing Request an Orgain Ambassador WEBINAR HOST: account today to get access to our on- Keith Hine MS, RD line sampling portal so you can share Sr. Director of Healthcare & Sports Orgain Orgain shakes and coupons with your [email protected] patients or clients. healthcare.orgain.com WEBINAR PRESENTER: Nanci S. Guest PhD, RD, CSCS Department of Nutritional Sciences, University of Toronto [email protected] Plant-Based Diets are here to stay…so let’s talk about it. NANCIGuest PhD, RD, CSCS Department of Nutritional Sciences Faculty of Medicine University of Toronto @nanciguestrdphd Disclosures ▪ Consultant, Scientific Advisory Board: Nutrigenomix Inc. ▪ No financial ties to any plant-based or vegan organizations ▪ Personal interest informed by science and ethics. I am vegan for health, the planet and the animals ▪ To date we don’t have any scientifically sound data to show that, all things being equal, switching to a plant- based / vegan diet will improve athletic performance ▪ As a matter of including some animal products may confer a slight advantage for some Will A Plant-Based Diet Improve ▪ But this is purely My Performance? convenience But Are We Asking the Right Question? Are plant-based diets inferior to omnivorous diets? A Plant- Based Diet Can I get what I Health? Doesn’t need from a Body Composition? plant-based diet Performance? Have to Be Better Is. It. Possible? What is everyone afraid of? Eating more plants benefits the human, the planet, and the welfare of animals. #EatMorePlants #EatLessMeat Have a listen to the Game Changers star James Wilks debate a meat eater (Chris Kresser) for better insight Who is vegan? ▪ 7.53 billion people living worldwide ▪ 76,000,000 million vegans in the world ▪ Higher in women (75%) compared with men (25%) ▪ Higher in 18–30 years (29%) compared with >65 years (7%) ▪ Higher in endurance athletes than strength ▪ Higher in individual sports than team (ostracized) ▪ Higher SES ▪ Females feel more inspired & confident ▪ Men still struggle with masculinity ▪ Increase in (fitness) men aged 30-40 years in my practice Iguacel et al. Vegetarianism and veganism compared with mental health and cognitive outcomes: a systematic review and meta-analysis. Nutr Rev. 2020 Alles B, et al. Comparison of sociodemographic and nutritional characteristics between self-reported vegetarians, vegans, and meat eaters from the nutrinet-sante study. Nutrients. 2017 Veganuary (UK world’s highest # of vegans) ▪ A challenge to go vegan for 30 days ▪ Veganuary 2020 Will Save CO2 eq of 450,000 Flights and Over Million Animals Plant-Based Definition ▪ Academy of Dietitians and Nutritionists ▪ Set to release a definition this spring, but it looks like some interest groups wanted to be present at the table ▪ Delayed. Why? ▪ Def: Plant-Based = 100% Plant Sourced, leaves out many from “plant-based” description ▪ WFPB ▪ Whole Food Plant Based ▪ Aims for 100% PB More Resources Than Ever Planet Climate Food Security With a major reduction in beef, lamb, pork, dairy we could expand these plant crops tenfold and FEED THE WORLD. And protect wildlife habitat and forests that are used for cattle-grazing or to grow grain to feed livestock. Pollution of soil, water, air. • Concentrated animal feeding operations or CAFOs • Fill 1 million swimming pools worth of manure per day Vegan Athletes Face The Same Questions & Comments • Where do you get your protein • You need supplements • What about: ▪ Taurine ▪ Creatine ▪ Omega-3s ▪ Beta-Alanine / Carnosine ▪ B12 • Supplements in General • You must not be vegan for long Nick Squires @meatymcsorley Weight: 110 kg Daily Protein: 200-240 grams Went Vegan May 2014 Started Powerlifting: Fall 2014 Powerlifting Personal Record 2013: 225 lbs Personal Record 2020: 675 lbs Nick has increased his deadlift by 450 lbs while training as a VEGAN There is only ONE you need. • Yes, Vitamin B12 • No there are no plant sources • No fungus, bacteria or dirty vegetables will not suffice Dietary Gene, rs Risk Your Your Risk Recommendations Component Number Variant Variant AA Typical Meet the RDA for vitamin B daily. FUT2, rs601338 12 GG or GA Vitamin B12 GA or GG Elevated Focus on consuming bioavailable sources of vitamin B12. SLC30A3, rs11126936 AA or AC Typical You have a typical risk of low levels of zinc. Zinc CC CC Elevated You have an elevated risk of low levels of zinc. Typical Meet the Adequate Intake (AI) level for choline daily MTHFD1, rs2236225 Choline Algorithm Algorithm PEMT, rs12325817 Elevated Meet the Adequate Intake (AI) level for choline daily GC, rs7041 Typical Meet the RDA for calcium daily. Calcium Algorithm Algorithm GC, rs4588 Elevated Consume 1200 mg of calcium daily. TMPRSS6, rs4820268 Typical Meet the RDA for iron daily. Low Iron TFR2, rs7385804 Status Algorithm Algorithm TF, rs3811647 Elevated Meet RDA for iron, consume vitamin C with iron-rich foods. Who’s buying Supplements? • The global dietary supplements market size was estimated at USD 123.28 billion in 2019 • Vegans makes up <0.01% of the market Buffer Buffer Sodium Intracellular Carnosine Extracellular Bicarbonate Created by Macrovector - Freepik.com Created by Macrovector - Freepik.com Even if you could eat that much, should you? Like creatine, ergogenic responses rely on supplements • Ingestion of 200 g of chicken breast, or 150 g of turkey breast, increase plasma bioavailability of β-alanine equiv to 800 mg β- alanine supplement • Dose supps β-alanine 1.6 to 6.4 g = consumption of between 400 and 1600 g of chicken breast or 300 and 1200 g of turkey breast per day. • Everaert et al. (2011) no sig relationship between dietary β-alanine consumption & muscle carnosine • Supplementing with β-alanine most effective to increase muscle carnosine content. High-intensity exercise and pH MUSCLE pH MUSCLE EX INTENSITY pHi @ end of exhaustive exercise is ~6.4 (measured by homogenisation; Sahlin et al. 1978, JAP, 474-480) 1 pHi @ end of intense exercise is ~6.0 (measured by H-NMR; Pan et al. 1991, Magn Reson Med, 20, 57-65) Created by Kjpargeter High Intensity 1-30 min • Row, Swim, Run, Cycle • H+ ions = fatigue A large body of evidence shows that Creatine supplementation improves high intensity training But you must take a supplement! Ingest 2.5 lbs of steak per day? Or 12 chicken breasts? Creatine (Monohydrate) What Is Taurine? • An amino sulfonic acid that occurs naturally in your body • Concentrated in brain, eyes, heart & muscles • Unlike most amino acids, it is not used to build proteins. ▪ conditionally essential amino acid ▪ our body can produce taurine, also found in some foods ▪ healthy individuals produce the minimal amt required for essential daily functions ▪ taurine deficiency extremely rare What about Omega-3s? • Intakes of omega-3 polyunsaturated fatty acids are important for health. • Because fish is the major source of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), non- fish-eaters may have suboptimal omega-3 status What does the science say? Serum DHA Vegans vs vegetarian vs meat eater vs fish - no clinically sig diffs in DHA despite vegans intake zero Female vegans higher than fish eaters What About Protein? Can We Effectively Build And Repair Muscle? © 2020 Nanci Guest Yes a PB sandwich!! What Does 20 g of Protein Look Like? But Wait Animal Protein is Higher Is it? Quality? Hey Stu, greatest protein guru of all time: Beef and whey and other animal proteins are the only way to go right? Prof Stuart Phillips McMaster University, Canada 300 publications on protein, muscle, exercise Actually no, protein intake and source is a very distant second behind the #1 Resistance Exercise 1999 • Consumption of a meat-containing diet contributed to greater gains in fat-free mass and skeletal muscle mass with RT in older men than did an Lacto-ovo diet • 20% more protein 1.0 vs. 0.8 g pro/kg bw/day • Protein intake was NOT equal Repeat 2002 • Consumption of a meat-containing diet contributed to same gains in fat-free mass and skeletal muscle mass with RT in older men as Lacto-ovo diet • LAST STUDY: 20% more protein 1.0 vs. 0.8 g pro/kg bw/day • Mean protein intake for BOTH groups 1.1 g/kg 2015 Leucine/EAAs are approx. 20% lower in plant-based proteins Messina M et al. (2018). No difference between the effects of supplementing with soy protein versus animal protein on gains in muscle mass and strength in response to resistance exercise. IJSNEM, 28(6), 674-685. SOY Whey & Soy resulted in same 1 RM BP strength gains across 3 studies Messina M et al. (2018). No difference between the effects of supplementing with soy protein versus animal protein on gains in muscle mass and strength in response to resistance exercise. IJSNEM, 28(6), 674-685. SOY Whey & Soy resulted in same 1 RM BP strength gains across 5 studies 2017 2020 Vegetarian Omnivore Measure Male (14) Female (13) Male (26) Female (17) P VO2 max (ml/kg/min) 62.6 ± 15.4 53.0 ± 6.9* 55.7 ± 8.4 47.1 ± 8.6 0.011 Peak torque (Nm) 155.1 ± 88.1 ± 17.4 168.4 ± 33.2 99.8 ± 25.2 0.104 35.5 Lynch, H. M., Wharton, C. M., & Johnston, C. S. (2016). Cardiorespiratory fitness and peak torque differences between vegetarian and omnivore endurance athletes: A cross-sectional study. Nutrients, 8(11), 726. 2020 A paper in review – so I can’t share – but basically once you get to 1.6 g/kg/d protein then vegan or animal protein doesn’t matter at all. The far more dominant stimulus is RT and hitting the gym, protein is a (very) distant second.