Révision n° 49la rédaction itsvegan · sam. 31 oct. 2026 · 07:54
Révision n° 52la rédaction itsvegan · sam. 31 oct. 2026 · 11:05
+ ajouté− supprimé +3 604 octets
Infobox
| Protein guidance = 1.2–2.0 g per kg per day (joint ACSM/AND/DC position) |
| Key nutrients = Energy, protein, iron, B12, vitamin D, calcium |
| Notable examples = Lewis Hamilton, Scott Jurek, Patrik Baboumian |
| Common supplement = Creatine (synthetic, usually vegan) |
| + Ranking = [Vegan athletes ranked](/vegan-athletes) |
| + Last reviewed = 31 October 2026 |
Texte de l’article
| + > **Quick answer:** Yes — athletes can perform at the highest level on a vegan diet: Formula One champion Lewis Hamilton, ultrarunner Scott Jurek and strongman Patrik Baboumian are well-known examples. Dietetic bodies say well-planned vegan diets are appropriate for athletes, provided they eat enough energy and protein (generally 1.2–2.0 g per kg of body weight a day) and cover vitamin B12, iron, calcium, vitamin D and omega-3. For a community-ranked list of vegan sportspeople with sources, see **[vegan athletes ranked](/vegan-athletes)**. |
| + |
| + ## Key facts |
| + |
| + - The Academy of Nutrition and Dietetics states that appropriately planned vegetarian, including vegan, diets are appropriate for athletes ([Melina et al., 2016](https://doi.org/10.1016/j.jand.2016.09.025)). |
| + - **Protein:** the joint ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada position recommends 1.2–2.0 g per kg of body weight per day for athletes, depending on training ([Thomas et al., 2016](https://doi.org/10.1249/MSS.0000000000000852)). |
| + - **Watch:** energy intake, iron, B12, calcium, vitamin D, zinc and omega-3. |
| + - **Creatine:** vegetarians tend to have lower muscle creatine stores; creatine monohydrate supplements are synthetic and usually vegan ([Kreider et al., 2017](https://doi.org/10.1186/s12970-017-0173-z)). |
| + - **No consistent performance gap:** studies comparing vegan and omnivorous athletes have not shown a consistent advantage or disadvantage due to diet alone. |
| + - **Who's who:** [vegan athletes ranked](/vegan-athletes) lists vegan sportspeople by sport and country, with sources, and lets members vote. |
| + |
| **Vegan athletes** are sportspeople who follow a [[veganism|vegan diet]], and in many cases a broader vegan lifestyle. Plant-based eating in sport has received increasing attention since the 2010s, through high-profile competitors and documentaries such as *The Game Changers* (2018). Nutrition organisations generally consider that appropriately planned vegan diets can support athletic performance, while noting that athletes have higher needs for energy and some nutrients. |
| ## Professional positions |
| The Academy of Nutrition and Dietetics' 2016 position paper on vegetarian diets stated that appropriately planned vegetarian, including vegan, diets are appropriate for athletes. A joint 2016 position statement on nutrition and athletic performance from the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine also addressed vegetarian athletes, noting that they may need particular attention to energy, protein, iron, zinc, calcium, vitamin D and vitamin B12 intakes. |
| Research comparing vegan and omnivorous athletes is still relatively limited, and studies have generally not shown a consistent performance advantage or disadvantage attributable to diet alone. |
| ## Notable vegan athletes |
| The following athletes have publicly described themselves as vegan (for a larger, community-ranked list with sources, filterable by sport and country, see [vegan athletes ranked](/vegan-athletes)): |
| - **Lewis Hamilton** – British Formula One driver and multiple world champion, who adopted a vegan diet in 2017 and has spoken publicly about animal welfare and the environment. |
| - **Scott Jurek** – American ultramarathon runner, winner of the Western States Endurance Run seven consecutive times, who described his plant-based diet in his book *Eat and Run* (2012). |
| - **Patrik Baboumian** – Iranian-born German strongman who has set strongman records while following a vegan diet and has campaigned for animal rights. |
| - **Fiona Oakes** – British marathon runner who has completed marathons on all seven continents and runs an [[animal-sanctuaries|animal sanctuary]]. |
| Some well-known athletes eat mainly or largely plant-based diets without describing themselves as strictly vegan. Tennis player **Venus Williams**, for example, has described her diet as mostly plant-based and has used the term "chegan" (a cheating vegan) to describe it. The distinction between vegan and plant-based eating is discussed in [[plant-based-vs-vegan]]. |
| ## Fuelling |
| ### Energy |
| Plant foods are often high in fibre and lower in energy density, so athletes with high training loads may find it difficult to eat enough food. Low energy availability can impair performance, recovery, hormonal health and bone health. Strategies include: |
| - eating more frequently, with snacks between meals; |
| - including energy-dense foods such as nuts, nut butters, seeds, avocado, dried fruit and oils; |
| - using some refined grains (for example white rice or pasta) around training to reduce fibre volume. |
| ### Carbohydrates |
| Carbohydrates are the main fuel for moderate and high-intensity exercise. Vegan diets are usually rich in carbohydrate from grains, potatoes, fruit and legumes, which can suit endurance athletes. |
| ### Protein |
| The joint ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada position recommends that athletes generally consume **1.2–2.0 g of protein per kilogram of body weight per day**, depending on their training. Vegan athletes can meet this through legumes, [[tofu]], [[tempeh]], [[seitan]], soya milk and protein powders made from pea, soya, rice or other plant sources. Distributing protein across meals, including after training, is commonly recommended. See [[protein]]. |
| ## Micronutrients and supplements |
| 1. **Iron** – endurance athletes, particularly women, are at higher risk of low iron stores regardless of diet. Iron status may be worth monitoring with a doctor (see [[iron]]). |
| 2. **Vitamin B12** – a reliable supplement or fortified foods are essential for all vegans (see [[vitamin-b12]]). |
| 3. **Vitamin D and calcium** – important for bone health, especially in athletes who train indoors or in low-sunlight seasons (see [[vitamin-d]] and [[calcium]]). |
| 4. **Omega-3 fats** – algae oil provides vegan EPA and DHA (see [[omega-3-fatty-acids]]). |
| 5. **Creatine** – creatine is found naturally in meat and fish, and studies have found that vegetarians tend to have lower muscle creatine stores. Creatine monohydrate supplements are produced synthetically and are generally vegan. Some studies suggest vegetarians may respond more strongly to supplementation. |
| Sports supplements should be checked for animal-derived ingredients such as whey, casein, gelatin capsules and lanolin-derived vitamin D3 (see [[hidden-animal-ingredients]]). Competitive athletes should also choose products tested for banned substances. |
| + ## Frequently asked questions |
| + |
| + ### Can you build muscle on a vegan diet? |
| + |
| + Yes, if you eat enough total energy and protein and train progressively. Legumes, tofu, tempeh, seitan, soya milk and plant protein powders can provide 1.2–2.0 g of protein per kg of body weight per day, the range recommended for athletes. |
| + |
| + ### Who are the most famous vegan athletes? |
| + |
| + Well-known examples include Formula One driver Lewis Hamilton, ultramarathon runner Scott Jurek, strongman Patrik Baboumian and marathon runner Fiona Oakes. Our [vegan athletes ranking](/vegan-athletes) has a longer, sourced list that members can vote on. |
| + |
| + ### Do vegan athletes need supplements? |
| + |
| + Vitamin B12 is essential for all vegans. Many athletes also consider vitamin D (especially in winter), algae-based omega-3 and creatine. Iron status is worth checking with a doctor, particularly for endurance athletes and women. Competitive athletes should choose batch-tested supplements. |
| + |
| + ### Is creatine vegan? |
| + |
| + Creatine monohydrate sold as a supplement is made synthetically and is generally vegan, but check capsules (some are gelatin) and look for a vegan label. |
| + |
| + ## Sources |
| + |
| + - Melina V, Craig W, Levin S. [Position of the Academy of Nutrition and Dietetics: Vegetarian Diets](https://doi.org/10.1016/j.jand.2016.09.025). *J Acad Nutr Diet*. 2016. |
| + - Thomas DT, Erdman KA, Burke LM. [American College of Sports Medicine Joint Position Statement: Nutrition and Athletic Performance](https://doi.org/10.1249/MSS.0000000000000852). *Med Sci Sports Exerc*. 2016;48(3):543–568. |
| + - Kreider RB et al. [International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation](https://doi.org/10.1186/s12970-017-0173-z). *J Int Soc Sports Nutr*. 2017;14:18. |
| + - The Vegan Society – [What every vegan should know about vitamin B12](https://www.vegansociety.com/resources/nutrition-and-health/nutrients/vitamin-b12/what-every-vegan-should-know-about-vitamin-b12) |
| + |
| > This article is for general information. Athletes should consult a doctor, registered dietitian or accredited sports nutritionist for personal advice. |
| + *Last reviewed: 31 October 2026.* |
| + |
| ## See also |
| - [[meal-planning]] |
| - [[vegan-diet-and-health]] |
| - [[protein]] |