Vegan athletes

Vegan athletes are sportspeople who follow a 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:

• 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 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.

This article is for general information. Athletes should consult a doctor, registered dietitian or accredited sports nutritionist for personal advice.

See also

• Meal planning
• Vegan diet and health
• Protein