A vegan diet can improve athletic performance
A dairy-free, plant-based diet provides all the energy and nutrients you need to up your game in training and competition.
Protein
Athletes need protein to build and repair tissue in the body. Protein promotes muscle mass, improves metabolism, and speeds up recovery after exercise.
There are 9 essential amino acids that your body cannot produce on its own. While all plants contain all 20 amino acids, some are relatively lower in certain amino acids and may not be considered complete protein sources on their own for this reason. However, a varied diet can provide everything your body needs. The only way to not consume the complete spectrum of amino acids is by eating a very limited diet comprising just a handful of foods. The benefit of obtaining protein through plants is variety—and a varied diet, rich in whole foods, is the gold standard for human health and longevity. Of course, many plants have balanced amino acid profiles and are considered complete proteins by themselves:
Complete protein plant foods:
- Quinoa
- Soy
- Hemp
- Chia seeds
- Buckwheat
- Spirulina
- Tempeh
High-protein plant foods:
- Tempeh (20 grams/cup)
- Lentils (18 grams/cup)
- Edamame (19 grams/cup)
- Hemp seeds (10 grams/ 3 tbsp)
- Tofu (26 grams/ 3/4 cup)
- Soy Milk (8 grams/cup)
- Pea milk (8 grams/cup)
- Quinoa (8 grams/cup)
- Black Beans (15 grams/cup)
- Peanut Butter (7 grams/2 tbsp)
Recipes for Athletes
For nutrient-dense, performance-enhancing, plant-based meals any busy athlete can make at home, check out these delicious athlete recipes:
Nutrient-dense Athlete Recipes
6 Inflammation-fighting Foods (Plus Easy Meals)
Delicious Dairy-free Meals
If these meals make your mouth water, guess what? You can get even more plant-powered meal tips, functional nutrition information, science-based dietary guidance, and athlete-crafted meal plans by ordering a copy of our Plant-based Playbook below!
Carbohydrates
A diet rich in carbohydrates increases both endurance and intermittent high-intensity performance because of the extra store of carbohydrates in the muscles and liver, called glycogen.
For athletes, a high-carb diet sustains the daily demands of training and exercise. And while the needs will vary based on the individual and their sports, carbs should always be their main source of calories.
Carbohydrates are critical for maximum energy, speed, stamina, concentration, recovery, and better fluid balance.
Pro tip: The main sources of carbs are all plant foods: cereal grains, vegetables, and fruit.
Why choose a plant-based diet?
A standard American diet (SAD) is full of saturated fat, cholesterol, carcinogens, and inflammation-producing foods that can not only hamper your athletic performance, but also make your recovery and healing more challenging. Choosing anti-inflammatory, high-protein plant-based foods have been shown to increase blood flow, reduce recovery time, and improve respiratory function, among other performance benefits.
Plant-Based Playbook
Optimizing Athletic Performance with Plant-based Nutrition
Athlete testimonials
Olympic and elite athletes share their reasons for going dairy-free.
“After I went vegan, I started repairing and recovering much faster. I could handle more load, out on the track and in the weight room. It made us a better team.”
Dotsie Bausch, Olympic Medalist
“Athletes should not drink cow’s milk. Dairy is not a health food. When I ditched dairy, I felt an almost immediate resurgence in energy and vitality that I was not expecting.”
Rich Roll, Vegan Ultraman World Champion
“After I went plant-based, I lost 4% body fat, I was stronger, and I was recovering faster. My body just became much more efficient.”
Derrick Morgan, Tennessee Titans Linebacker
“When I cut out dairy from my diet, my allergies and stomachaches completely went away. Telling kids cow’s milk is healthy is dangerous.”
Rebeca Soni, Multiple Olympic Medalist
Dairy-free Swaps Guide
Easy Anti-Inflammatory Meals, Recipes, and Tips
