15 Vegan Athletes Leading The Way With A Plant Based Diet

Plant-based dieting in the sports world is a rising trend. And the days of questioning vegan athletes’ ability to perform at the highest level are over.

From the NBA to the NFL, Olympic surfing to race car driving, and beyond – vegan athletes are changing mainstream perspectives on protein, nutrition, strength, and health.

So regardless of whether or not you believe that animal products provide the best fuel for athletes, vegan athletes are changing the game one meat-free meal at a time.

Achieving optimal health and performance are the most important drivers for many athletes to go vegan. And for many of them, their introduction to a vegan diet began as an experiment to see if it could really improve what ails them.

As a result, they experienced increased energy, faster recovery time, and better endurance. Several health issues were also resolved, including inflammation and tendonitis. Some athletes have even been quoted giving credit to a vegan diet for their return to sports and career longevity.

And not only did they see an increase in their overall health, but many athletes began to realize their impact on the environment and animals suffering inside the meat industry.

Many vegan athletes are now using their platforms to influence others to make changes in their diets and habits, not just for health reasons but also for ethical ones.

A vegan diet has many benefits, but a few factors are particularly relevant for athletes and their performance. Studies have shown that a vegan diet can positively impact:

-Endurance: Having a lower calorie and fat intake in a vegan diet may result in weight loss and a reduced body fat percentage, resulting in a leaner body. Plant-based diets also increase VO2 max, the amount of oxygen athletes can use during intense exercise, leading to increased endurance.

-Recovery Time: Eating a plant-based diet high in antioxidants helps neutralize free radicals, which are harmful to the body. Free radicals cause muscle fatigue, diminished athletic performance, and impaired recovery.

-Inflammation: Inflammation caused by meat consumption and elevated cholesterol levels can significantly interfere with athletic performance and recovery. Plant-based diets have been shown to reduce inflammation because they’re high in phytonutrients and low in fat, toxins, and bacteria.

-Energy: Eating plant-based can increase energy because the body doesn’t have to work as hard to digest saturated fats and added sugars.

-Blood Pressure: Eliminating meat, dairy products, and added fats decreases blood viscosity (or “thickness”), making the blood easier to pump. This helps deliver more oxygen to the blood and keeps muscles from cramping. A plant-based diet can also reverse plaque build-up within the arteries.

Some common foods found in a vegan diet such as leafy greens, avocados, bananas, fermented foods, and dark chocolate to name a few, have been shown to reduce the stress hormone cortisol in the blood. A recent study also showed that a plant-based diet contains high amounts of vitamin A, vitamin C, zinc, and magnesium which can decrease the risk of anxiety and depression.

Making more conscious choices about what you consume can also be mentally beneficial because a vegan diet encourages you to incorporate mindfulness into your daily routine. When you begin to make choices that positively impact your health, the environment, and animals, you may notice a boost in your mood leading to increased energy levels.

Vegan athletes may also notice a mood-boosting affect when using their platform for good and investing in plant-based businesses paving the way for future generations.

A vegan athlete’s diet can vary depending on the sport and the overall fitness goals. Endurance athletes, for example, may not need to eat as many calories as those looking to bulk up and put on muscle.

But there are some staple items that you’ll find in most vegan athletes’ diets that help with recovery, stamina, and endurance. Here’s a list of 10 go-to foods that ramp up athletic performance.

1. Spinach – Spinach contains anti-inflammatory properties that can reduce muscle damage and increase recovery time. It also has ecdysterone, a naturally occurring steroid hormone that increases muscle growth.

2. Sweet Potatoes – Sweet potatoes are loaded with potassium which helps lower blood pressure by relaxing the walls of the blood vessels and protects against muscle cramping. They’re also an excellent source of vitamin C, B vitamins, antioxidants, minerals, and fiber.

3. Beans – Beans are often a staple for vegan athletes because they’re full of fiber, iron, antioxidants, and protein. They help rebuild muscle and keep nerve function working properly.

4. Beets – The dietary nitrates in beets are converted to nitric oxide when you eat them, allowing your muscles to draw more oxygen without working harder. They also help fight inflammation, regulate blood pressure, and improve heart health.

5. Plant-Protein – Various plant-protein such as tempeh, tofu, edamame, and seitan, among various popular meat alternatives, will be a great source of protein for vegan athletes. These protein sources contain less saturated fat and cholesterol than animal products but still aid in muscle building.

6. Chia Seeds – Packed with omega-3 fatty acids, fiber, protein, minerals, and vitamins, these seeds are a nutritional powerhouse. Research suggests that eating chia seeds daily will lower your risk of heart disease, reduce blood sugar levels, and support weight loss. They’re easily thrown into shakes, on top of salads, or used in bowls.

7. Berries – Dark berries are rich in antioxidants, which reduce joint and muscle pain, and inflammation. They also contain fiber and natural sugars, two vital components of any vegan athlete’s diet, helping you feel more energized during your workout.

8. Nutritional Yeast – This unique ingredient is packed with B vitamins, selenium, zinc, folate, and plant protein. It’s a great source of B12, which can be hard to get on a vegan diet. It also contains beta-glucan fiber, which can boost immunity in athletes.

9. Nuts – Nuts are an ideal snack for a vegan athlete because they contain complex carbohydrates, fiber, and essential fatty acids. They’re also a great source of protein and act as an energy booster.

10. Quinoa – Quinoa is an excellent source of protein and helps to increase strength and build muscle mass. It’s also an anti-inflammatory food rich in phytonutrients.

Now that you know the reason behind vegan athletes’ decision to go plant-based, let’s check out some vegan pro athletes paving the way in their respective sports.

In 2019, the NBA All-Star and Olympic Gold Medalist ditched meat and switched to a plant-based diet. 

He was an executive producer on the Game Changers’ documentary – a documentary that sheds light on the benefits of going plant-based for athletes. 

He credits his increased energy and recovery time to a vegan diet. 

“I do feel really good right now. I think the biggest change for me is the aches and pains of the season. I started working out and training, and I got to Monday, Tuesday, and Wednesday, and I thought, am I not lifting hard enough? Am I not training hard enough? Why am I not achy? I ain’t trying to say you have to stay with it, but give it a try,” 

he told Men’s Health in 2020.

NFL player Cam Newton transitioned to a vegan diet in 2019. 

Initially making the switch to help with recovery time after injury, he made it permanent when he noticed remarkable changes in his body. 

Recently, he’s invested in Daring Foods – a vegan chicken brand, hoping

24-year old Tia Blanco is ranked in the top 50 female surfers in the world. 

Growing up in a vegetarian household, she’s never even had a bite of red meat. 

When Tia was 15, she transitioned to a vegan diet after watching the documentary Glass Walls and reading The China Study.

She credits her clean, whole-food diet with fueling her energy during surf competitions.

Female vegan athlete Steph Davis has been climbing for over 25 years. She’s the first woman to climb Torre Egger in one day and the first female to free climb Salanthe Wall on El Capitan. Living a vegan lifestyle has left her feeling healthier than ever before. In an interview, she told Forks Over Knives:

“My eating system is about simple, whole foods, and I cook almost everything I eat from scratch. I even make my own soy milk. No matter what your sport is, if you put extremely high-quality fuel into your body, you’re going to perform better and for a longer time span. Because sports are part of my life and I don’t have an endpoint in mind, I think a lot about longevity in my sports. The bonus? I never have to limit what I eat, I never gain weight, and I’m very healthy, which is the major advantage of the plant-based, whole-foods eating style.”

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