Professional athletes from Novak Djokovic to Lewis Hamilton to Scott Jurek have performed at the highest levels on plant-based diets. Here's how to fuel your training effectively on plants.
Does a vegan diet affect performance?
The evidence is nuanced. A well-planned vegan diet can absolutely support elite athletic performance. The key word is "well-planned." Here's what the research shows:
- Endurance performance: Evidence suggests plant-based diets may actually benefit endurance athletes. A 2020 study found that plant-based athletes had significantly higher VO₂ max and cardiovascular fitness scores than omnivore athletes of similar training volume.
- Strength and muscle building: No significant difference when total protein intake is adequate. A 2021 meta-analysis found no statistically significant difference in muscle gain between omnivore and plant-based eaters when protein targets were matched.
- Recovery: Plant-based diets are anti-inflammatory, which may support faster recovery between training sessions.
No diff
in muscle gain when protein is matched
Meta-analysis 2021
Lower
inflammation markers in plant-based athletes
Higher
glycogen stores from high-carb plant diet
Better
arterial flexibility reported in plant-based eaters
Protein for athletes
Protein is the primary concern for plant-based athletes. Key considerations:
How much?
Most sports nutritionists recommend 1.6–2.2g of protein per kg of body weight for those building muscle. Because plant proteins are slightly lower in leucine (the key muscle-building amino acid), aim for the upper end — around 1.8–2.0g/kg — to ensure adequate muscle protein synthesis.
Protein needs calculator
A simple rule: multiply your body weight in kg by 0.75–0.83g for general health, or 1.6–2.2g if you are building muscle or training regularly.
Example: 70kg person needs approximately 52–58g/day (sedentary) or 112–154g/day (athlete).
Best sources for athletes
- Tempeh — 19g protein per 100g, plus probiotics and B vitamins. The best whole-food protein source.
- Edamame — 11g per 100g, complete amino acid profile, convenient snack.
- Seitan — 25g per 100g. The closest plant equivalent to chicken breast in texture and protein density.
- Pea protein powder — 20–24g per 30g scoop. Studies show muscle gains equivalent to whey protein when total intake is matched.
- Soy protein powder — complete amino acid profile, well-studied.
- Hemp protein — lower protein density but high in omega-3 and zinc.
💡 Post-workout nutrition
Eat 20–40g protein within 2 hours of training to maximise muscle protein synthesis. A smoothie with pea protein, soy milk, banana, and nut butter is a quick, complete post-workout option.
Carbohydrates: the vegan advantage
Vegan diets tend to be naturally higher in complex carbohydrates — which is actually advantageous for performance. Carbohydrates are the primary fuel for high-intensity exercise. Higher muscle glycogen stores (from carbohydrate-rich plant diets) directly improve endurance performance.
Key nutrients for athletes
- Iron — endurance athletes (especially women) have higher iron needs due to foot-strike haemolysis and sweat losses. Emphasise iron-rich foods with Vitamin C. Monitor ferritin levels annually.
- Zinc — lost in sweat. Pumpkin seeds, legumes, and hemp seeds. Consider supplementing if training volume is high.
- Vitamin D — critical for bone health and immune function. Supplement year-round if training indoors or in northern latitudes.
- Creatine — vegans have lower resting creatine levels (creatine is found almost exclusively in meat). Creatine supplementation (3–5g per day) is safe, cheap, and improves strength and power output. Note: most creatine is vegan (synthetic, not animal-derived).
I think there's a growing awareness that you can be a serious athlete and be vegan. It's not just for people who do yoga and run slowly.
Notable vegan athletes
- Lewis Hamilton — 7× F1 World Champion
- Novak Djokovic — tennis Grand Slam champion
- Scott Jurek — ultramarathon world record holder
- Barny du Plessis — Mr Universe
- Carl Lewis — 9× Olympic gold medallist (went vegan at peak)
- Patrik Baboumian — World's Strongest Man competitor