Microgreens and Athletic Performance: What Does the Evidence Show?

This article reviews the scientific evidence regarding microgreens as a dietary addition for athletes and high-performance individuals. All references are from, peer-reviewed sources. We hope you find this helpful!

What Are Microgreens?

Microgreens are the young seedlings of edible vegetables and herbs, harvested just after the cotyledon leaves develop, typically within 7–21 days of germination. They are richer in certain vitamins, minerals, and phytochemicals compared to their mature counterparts¹.

Nutrient Density of Microgreens

A landmark 2012 study by Xiao et al. demonstrated that microgreens of various Brassicaceae species (including red cabbage, cilantro, and amaranth) can contain substantially higher concentrations of vitamins C, E, K, and beta-carotene than mature leaves of the same plants¹. For example, red cabbage microgreens were found to have about six times the vitamin C content and 40 times the vitamin E content, per gram, compared to mature cabbage¹.

How Can Microgreens Support Athletes?

• Micronutrient Supplementation: Athletes have increased requirements for several micronutrients, especially antioxidants (vitamin C, E, carotenoids) that may help combat exercise-induced oxidative stress². Microgreens provide a concentrated source of these nutrients in small volumes, making them a practical supplement to a whole-food-based diet.
• Phytochemical Intake: Many microgreens contain high levels of polyphenols, glucosinolates, and other plant compounds with anti-inflammatory and antioxidant properties^1,3. While direct evidence in athletes is lacking, a diet rich in polyphenols and antioxidants is recommended for recovery and adaptation^2,4.
• Dietary Diversity: Because microgreens can be grown from a wide range of plant species, they enable greater variety and diversity in nutrient and phytochemical intake, which is associated with overall health and optimal immune function in athletes^2,4.

Limitations and Considerations

• No Unique Ergogenic Effect: There are currently no clinical trials showing that microgreens alone improve endurance, recovery, or performance compared to other vegetables or supplements. Their unique advantages are a combination of their nutrient concentration per calorie, as well as the diversity of nutrients that typically exceed full grown vegetables.
• B12 Content: Microgreens do not contain vitamin B12, which is found almost exclusively in animal-derived foods⁵.
• Practical Usage: Microgreens are best used to supplement (not replace) a diet already rich in fruits, vegetables, whole grains, lean protein, and healthy fats.

Summary

Microgreens offer a potent source of vitamins, minerals, and phytochemicals, with concentrations often higher than mature vegetables. While there is no direct evidence that microgreens alone enhance athletic performance, they can help athletes meet micronutrient and antioxidant requirements in a convenient, low-calorie package. They are a valuable addition to the diets of health-conscious and high-performance individuals, especially when dietary variety is limited or for individuals that are trying to optimize nutrition per calorie.

References

1. Xiao, Z., Lester, G.E., Luo, Y., Wang, Q. (2012). Microgreens of Brassicaceae: Mineral composition and content of 30 varieties. Journal of Agricultural and Food Chemistry, 60(31), 7644–7651. Link
2. Thomas, D.T., Erdman, K.A., & Burke, L.M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. Link
3. Kyriacou, M.C., Rouphael, Y., Di Gioia, F., Kyratzis, A., Serio, F., Renna, M., ... & Colla, G. (2016). Micro-scale vegetable production and the rise of microgreens. Trends in Food Science & Technology, 57, 103-115. Link
4. Gleeson, M., Bishop, N.C., Oliveira, M., & Tauler, P. (2013). Daily probiotic’s (Lactobacillus casei Shirota) reduction of infection incidence in athletes. International Journal of Sport Nutrition and Exercise Metabolism, 21(1), 55–64. Link
5. USDA FoodData Central. (2024). Microgreens. Link