Plant-Based Diets for Athletes: Can You Maintain Performance & Strength?

Article by Francesca Marcella

With the rise in popularity of plant-based diets, many athletes are questioning whether they can  sustain peak performance and strength without animal-derived foods.

As a Registered Associate Nutritionist passionate about plant-based living and its impact on performance, I’m here to provide evidence-based insights into how athletes can thrive on a plant-based diet while achieving their goals.

Why Choose a Plant-Based Diet as an Athlete? 

Athletes adopt plant-based diets for several reasons including health benefits, environmental concerns and ethical values. Research shows that plant-based diets can reduce inflammation,  enhance recovery, and lower the risk of chronic diseases like cardiovascular disease and  diabetes (Academy of Nutrition and Dietetics, 2021).  

The question remains: Can these benefits extend to athletic performance? The answer is a resounding yes; with proper planning and knowledge, plant-based diets can provide all the nutrients athletes need to excel.  

Carbohydrates are the body’s primary energy source, and athletes following a plant-based diets have an abundance of options. Whole grains, fruits, vegetables, and legumes are nutrient-rich carb  sources that provide energy, fibre, and essential micronutrients like potassium and magnesium.

What About Protein?

Protein is often the primary concern for athletes considering a plant-based diet. However, meeting protein requirements is more straightforward than it might seem. Plant-based foods provide a variety of protein options, and by eating a range of these throughout the day, athletes  can easily meet their amino acid needs. 

Plant-Based Protein Sources

  • Legumes: Lentils (18g per cooked cup), chickpeas (15g per cooked cup), and black beans (15g per cooked cup). 

  • Whole Grains: Quinoa (8g per cooked cup), farro (12g per cooked cup), and brown rice (5g per cooked cup).

  • Nuts and Seeds: Hemp seeds (10g per 3 tablespoons), chia seeds (5g per tablespoon),  and almonds (6g per ounce). 

  • Soy Products: Tofu (10g per ½ cup), tempeh (15g per ½ cup), and edamame (17g per  cooked cup).

Example Daily Meal Plan to Meet Protein Needs

Let’s explore how an athlete weighing 70 kg (requiring 1.6–2.0g of protein per kilogram daily)  can achieve 112–140g of protein on a plant-based diet:

BREAKFAST

Tofu scramble (150g tofu, ~20g protein) with whole-grain toast (2 slices, ~8g protein). 

Smoothie with almond milk (1 cup, ~1g protein), spinach (~2g protein), chia seeds (1  tablespoon, ~3g protein), and a scoop of vegan protein powder (~20g protein). 

Total: ~54g protein 

LUNCH

Lentil salad (1 cup cooked lentils, ~18g protein) with mixed greens, cherry tomatoes, and a tahini dressing. 

Whole-grain bread roll (~5g protein). 

Total: ~23g protein 

DINNER

Tempeh stir-fry (150g tempeh, ~25g protein) with quinoa (1 cup cooked, ~8g protein) and steamed broccoli (~4g protein). 

Total: ~37g protein 

SNACKS

Hummus (2 tablespoons, ~2g protein) with carrot sticks. 

A handful of mixed nuts (~5g protein). 

Total: ~7g protein 

Grand Total: ~121g protein 

This example illustrates how straightforward it can be to meet protein needs on a plant-based diet while enjoying variety and flavour.

Fuelling for Performance

CARBOHYDRATES FOR ENERGY 

Carbohydrates are the body’s primary fuel source, especially for athletes. Whole-grain bread,  oats, fruits, and sweet potatoes are excellent plant-based sources that provide sustained energy. 

HEALTHY FATS 

Fats are vital for energy and recovery. Include sources like avocados, olive oil, and nuts in your  diet. Omega-3s, found in flaxseeds, chia seeds, and walnuts, support inflammation control and joint health. 

Supplementation: Filling the Gaps

While a balanced plant-based diet covers most nutritional needs, athletes should consider a few  key supplements: 

  • Vitamin B12: Essential for red blood cell production and energy. 

  • Iron: Plant-based sources of iron (e.g., spinach, lentils) are less bioavailable than those from animal products, so consider supplementation if needed. 

  • Omega-3 DHA/EPA: Found in flaxseeds, chia seeds and walnuts. 

  • Vitamin D: Crucial for bone health and muscle function, particularly during the winter months. 

  • Calcium: Almond milk, leafy greens, and fortified plant milks are great sources. 

Benefits of Plant-Based Diets for Athletes:

1. Reduced Inflammation and Faster Recovery 

Whole plant foods are rich in antioxidants, which reduce oxidative stress and inflammation,  aiding recovery. 

2. Sustainable Energy Levels 

Complex carbohydrates in plant-based diets provide sustained energy, reducing the likelihood  of energy crashes during workouts.

Practical Tips for Athletes on a Plant-Based Diet:

1. Plan Your Meals: Meal prepping ensures you meet your macronutrient and micronutrient needs. 

2. Snacks on Hand: Keep quick options like hummus with veggies or protein bars for post workout recovery. 

3. Hydrate: Include hydrating foods like cucumbers and watermelon, alongside regular water intake.

Take Home Message

Athletes can achieve peak performance and strength on a plant-based diet with proper planning and attention to nutrient needs. By focusing on variety, nutrient-dense foods, and proper  supplementation, plant-based eating offers a sustainable path to health, recovery, and athletic success. 

Whether you’re a professional athlete or someone striving to stay active, a plant-based lifestyle  can fuel your passion for performance and well-being. 

References

  1. 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. 

  2. McDonald, D. et al. (2018). American Gut: An open platform for citizen science  microbiome research. mSystems, 3(3). doi:10.1128/msystems.00031-18. • British Dietetic Association (BDA). (2023). Plant-Based Eating and Protein. Available at:  https://www.bda.uk.com

Francesca Marcella is a Registered Associate Nutritionist and founder of Select Nutrition. With expertise in  evidence-based nutrition and wellness, she empowers clients to achieve optimal health through balanced and sustainable dietary practices. Francesca specialises in helping individuals fuel their bodies for performance and overall well-being. Follow her on Instagram  @francescamarcellanutrition_ for more tips and inspiration. 

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