Why Plant-Based Diets May Fall Short During Exercise
Isotonic drinks and energy gels are designed to replace fluids, electrolytes, and carbohydrates lost during sustained physical activity. For vegans and vegetarians, the challenge is not finding products that work — it is identifying which products are genuinely free of animal-derived ingredients.
Plant-based athletes can face particular considerations during intense exercise: they may be at greater risk of lower iron stores (affecting oxygen transport) and potentially lower creatine levels compared with omnivores, although these concerns relate to background diet rather than isotonic supplementation directly. For carbohydrate and electrolyte replacement during training, a well-formulated isotonic product works equally well regardless of dietary pattern.
What Are Isotonic Drinks and Gels?
Isotonic solutions have a carbohydrate concentration and osmolality matched to that of blood (roughly 280–330 mOsm/kg), allowing rapid gastric emptying and absorption in the small intestine (Jeukendrup & Jentjens, 2000). This is faster than hypertonic sports gels consumed without water.
Energy gels are typically hypertonic concentrates that must be taken with water to approach isotonic conditions. During endurance activity, a common protocol is one gel per 45–60 minutes of sustained effort, consumed with water.
Vegan-Friendly Sources: What to Look For
Most basic isotonic drink formulas are naturally vegan: they contain simple sugars (glucose, fructose, maltodextrin), electrolytes (sodium, potassium, magnesium), and water. The animal-derived ingredients to check for include:
- Gelatin — a common gelling and thickening agent in some gel formats, sourced from animal bones or skin. Look for pectin or carrageenan as plant-based alternatives.
- Beeswax or shellac — occasionally used in tablet coatings.
- Casein or whey — dairy proteins sometimes added to recovery-oriented drinks.
- Vitamin D3 — often derived from lanolin (sheep's wool). Plant-sourced D3 from lichen is available but must be specified on the label.
- Carmine (E120) — a red dye from insects, used in some brightly coloured sports products.
- Collagen — increasingly added to some gel products; always animal-derived unless plant alternatives are specified.
Pure carbohydrate and electrolyte products without added protein, colour, or coating are the safest choice for vegans.
Dose Targets
For most endurance activities lasting over 60 minutes, carbohydrate intake during exercise in the range of 30–60 g per hour is supported by research (Jeukendrup & Jentjens, 2000). Products combining multiple carbohydrate types (glucose and fructose together) can support higher rates without gut discomfort. Electrolyte targets vary with sweat rate and conditions.
What to Combine
- Isotonic drinks with energy gels: If using concentrated gels, always consume them with water to dilute to near-isotonic osmolality and reduce gut stress.
- Electrolytes and carbohydrates together: Look for products that provide both simultaneously during training, rather than carbohydrate only (which does not address fluid balance) or electrolytes only (which does not address energy).
- Avoid co-ingesting with high-fibre foods during exercise — fibre slows gastric emptying and may cause GI distress mid-activity.
Choosing a Vegan Product: A Label Checklist
| Check the label for | Vegan concern? |
|---|---|
| Gelatin | Not vegan — look for pectin instead |
| Carmine / E120 | Not vegan — natural insect-based red dye |
| Vitamin D3 source | Lanolin (not vegan) vs lichen-derived (vegan) |
| Whey / casein | Not vegan — dairy proteins |
| Collagen | Not vegan unless explicitly plant-sourced |
| Maltodextrin / glucose / fructose | Vegan |
| Sodium, potassium, magnesium salts | Vegan |
At maxfit.ee you will find isotonic options including OstroVit Isotonic Drink 1500g Pirn, PowerBar Iso Active 600g Sidrun, OstroVit Isotonic 500g Apelsin, and PowerBar Iso Active 600g Punased puuviljad in the isotonic drinks and gels category. Check individual product labels or contact the supplier to confirm vegan status, as formulations can change.
References
Jeukendrup, A. E., & Jentjens, R. (2000). Oxidation of carbohydrate feedings during prolonged exercise: current thoughts, guidelines and directions for future research. Sports Medicine, 29(6), 407–424. https://pubmed.ncbi.nlm.nih.gov/10870867/
Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(Suppl 1), S17–S27.
Craig, W. J., Mangels, A. R., & American Dietetic Association. (2009). Position of the American Dietetic Association: vegetarian diets. Journal of the American Dietetic Association, 109(7), 1266–1282. https://pubmed.ncbi.nlm.nih.gov/19562864/
FAQ
Are all isotonic drinks vegan?
Not automatically. Most simple carbohydrate-and-electrolyte formulas are vegan by default, but coloured or protein-enhanced products may contain gelatin, carmine (E120), or dairy proteins. Always check the ingredients list and look for vegan certification where available.
Do energy gels need to be taken with water?
Yes, if they are hypertonic concentrates (which most are). Consuming a concentrated gel without water can increase gut osmolality and cause delayed gastric emptying, potentially leading to GI discomfort. The packaging typically specifies how much water to take alongside the gel.
Can a plant-based athlete perform as well as an omnivore with isotonic products?
Yes. Isotonic carbohydrate and electrolyte products work through the same gut absorption mechanisms regardless of background diet. The key for plant-based athletes is ensuring their overall diet adequately supports iron status and other micronutrients — the isotonic product itself is not the issue.
