By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

Vegan athletes are crushing their sports with incredible performances in everything from running to football. Whether you’re a vegan runner or interested in the vegan lifestyle and wondering how it could fit in with your fitness training, this guide will help you learn essential vegan nutrition for optimal sports performance. I’m a plant-powered athlete, running coach, personal fitness trainer, and the founder of Runstreet, and I’ll be your guide on this journey. If you need help with a training plan, visit our Training Center, and I’ll be happy to help you.

Disclosure: If you buy products through our links, Runstreet may earn a small affiliate commission at no extra expense to you. We only recommend products we use and like. See our Disclosure for more details.

Veganism’s Rising Popularity Among Athletes

A vegan is someone who does not consume any animal-derived foods. In contrast with vegetarians, who do not eat meat but may eat eggs and dairy products, vegans do not consume eggs, dairy, or other animal products.

Related Post: What to Eat Before a Long Run

As an animal lover, I have been a vegetarian for most of my life. In elementary school, I did a project on animal rights and learned about the brutal conditions of factory farms. More recently, after visiting a farm animal sanctuary, I altered my vegetarian diet and cut out dairy products and eggs to go vegan. (This book—and the sanctuary I visited—convinced me to go from vegetarian to vegan: My Gentle Barn: Creating a Sanctuary Where Animals Heal and Children Learn to Hope. You can read my review of My Gentle Barn book here for more detaile on the book and its impact on me).

Veganism is on the rise, and with it, a surge in vegan athletes is breaking records and pushing the boundaries of athletic performance. According to a recent study of endurance athletes, about 10 percent of marathon runners are vegan or vegetarian. According to another study, people on plant-based diets are more likely to stick to a fitness program than omnivores, with an adherence rate of 55%, while omnivores had an adherence rate of only 32%.

Despite the increasing popularity, misconceptions about vegan diets and athletic ability persist. Many people believe that a plant-based lifestyle is incompatible with the demands of intense physical activity. This article aims to dispel those myths, providing evidence-based information and practical guidance for vegan athletes seeking to optimize their performance.

Whether you’re a seasoned runner or just starting your fitness journey, this comprehensive guide will equip you with the knowledge and tools to fuel your body, reach your goals, and thrive as a vegan athlete.

Famous Vegan Athletes

Some renowned vegan athletes around the world include:

Venus Williams, a tennis legend, has incorporated plant-based meals into her diet.
Carl Lewis is a 10-time Olympic track and field medalist who has won 9 Olympic gold medals and 10 World Championships medals, including eight gold.
Chris Paul, a 12-time NBA All-Star basketball player and two-time Olympic gold medalist, has been vegan since 2019.
Rich Roll is an ultra-endurance athlete, runner, cyclist, Ironman, and vegan advocate.
Cam Newton, an American football player and NFL MVP, has been a vegan since 2019.
Kendrick Farris, a weightlifter, broke a world record after adopting a vegan diet.
Scott Jurek is a vegan ultrarunner and seven-time consecutive winner of the Western States 100-Mile Endurance Run. He ran the Appalachian Trail in a record-breaking time.
Alex Morgan is a professional soccer player and Olympic gold medalist who has embraced a plant-based lifestyle.
Novak Djokovic is a famous tennis player with 24 Grand Slam titles.
Lewis Hamilton is a seven-time Formula 1 World Champion race car driver and outspoken vegan.

Essential Nutrients for Vegan Athletes

All athletes need a balance of carbohydrates, protein, healthy fats, and vitamins and minerals to perform at their best. For vegans, here are some non-animal foods that can offer you the nutrients your body needs to perform well:

Carbohydrates

Carbs are the staple nutrients for endurance athletes and give vegan athletes energy. Some healthy vegan foods for carbs include whole grains like brown rice, chickpea pasta (I love Banza pasta, which is also rich in protein), potatoes, sweet potatoes, oats, quinoa, and buckwheat.

Protein

Beginners Home Workout Sample Program - No Equipment

Download

Protein is essential for building muscle and recovering and repairing muscle. Some vegan protein sources include tofu, lentils, beans, chickpeas, tempeh, seitan, quinoa, nuts, and seeds. You can also make smoothies and add a vegan protein powder (I use the vegan protein powder Vanilla Orgain or Chocolate Orgain) to increase your protein intake.

Iron

Iron is a nutrient that helps with red blood cell production, transports oxygen through the body, and produces energy. Although more animal-based foods have iron naturally, vegan athletes can get iron from fortified cereals, beans, lentils, dark leafy greens, tofu, tempeh, nuts, and seeds. Consult your doctor to ensure you get enough iron, and take a supplement if your doctor recommends it.

Calcium

Calcium is essential for all athletes as it helps strengthen bones and teeth and helps muscle and nerve functioning. Vegan athletes can consume fortified plant-based milk, leafy greens like collard greens and kale, tofu with calcium sulfate, and calcium-set tofu to boost calcium.

Vitamin B12

Vitamin B12 is essential for nerve and red blood cell function. Vegans can get vitamin B12 from fortified plant-based milk, cereals, nutritional yeast, and B12 supplements.

Omega-3 fatty acids

Omega-3 fatty acids support brain health, reduce inflammation, and improve heart health. Some vegan sources of omega-3 fatty acids include flaxseeds, chia seeds, walnuts, hemp seeds, and algae oil.

Healthy Vegan Eating

While a well-planned vegan diet can provide vegan athletes with all the essential nutrients, careful meal planning is crucial to ensure adequate intake. Some nutrients, like iron and vitamin B12, are more readily absorbed from animal sources. Supplementation may be necessary to get enough of some nutrients, especially for:

Vitamin B12 is only naturally found in animal products, putting vegans at risk for deficiency.
Omega-3 fatty acids. While plant-based sources contain ALA omega-3s, the body converts them less efficiently into EPA and DHA, the types needed most.

If you’re not sure if your diet contains enough nutrients, meet with a registered dietitian specializing in plant-based nutrition for help creating a personalized plan that meets your individual needs and athletic goals. A dietitian can advise you on the right amounts of each nutrient and recommend specific supplements if needed.

Benefits of a Vegan Diet for Athletic Performance

Vegan athletes report several benefits of a plant-based eating program. Some of the benefits of eating plant-based foods include:

Reduced inflammation. Plant-based diets are often rich in antioxidants and anti-inflammatory compounds, which can help mitigate exercise-induced inflammation and aid recovery.
Lower risk of disease. Vegan diets are lower in cholesterol and saturated fats, which helps prevent many chronic conditions and diseases, including high blood pressure, diabetes, and heart disease.
Improved gut health. Eating a plant-based diet includes a high amount of fiber. A higher fiber intake can promote gut health, which is good for digestion and nutrient absorption.
Weight management. Plant-based diets are generally lower in calories (as long as you don’t just eat vegan sweets!) than omnivore diets. Many vegan athletes find it easier to maintain a healthy weight due to the naturally lower calories of plant-based foods.
Ethical and environmental concerns. If you’re an animal lover or concerned with climate change, going vegan offers the benefit of a clear conscience. For many athletes, aligning their dietary choices with their values is a powerful motivator for adopting a vegan lifestyle.

Overcoming Challenges for Vegan Athletes

Despite the many benefits of going vegan, getting all the nutrients your body needs can be challenging. Careful meal planning and taking supplements, if recommended by your doctor or dietitian, will help you maintain a healthy and active lifestyle. Talk to your doctor or dietitian to help develop a vegan meal plan to power your workouts.

When starting out, vegan athletes may also be overwhelmed with the demands of preparing and shopping for vegan foods. If you’re embarking on the plant-powered eating path, be patient with yourself and make small changes in your current diet. With patience and trial and error, you’ll find the vegan foods you love and enjoy making, and you can also explore the many options for vegan food at restaurants.

Luckily, there are endless options for vegan cookbooks and recipes, and many vegans are willing to share tips and tricks. Some of my favorite tasty vegan recipes are in Eat Plants, B*tch: 91 Vegan Recipes That Will Blow Your Meat-Loving Mind by Pinky Cole, the founder of Slutty Vegan restaurants.

Vegan ultra-endurance athlete Rich Roll also has a helpful vegan cookbook with healthy vegan recipes, called The Plantpower Way: Whole Food Plant-Based Recipes and Guidance for The Whole Family: A Cookbook.

Section 3: Building a Vegan Training Plan

As an athlete, your nutritional needs will fluctuate based on the training phase that you’re in. Here are some guidelines based on different training phases for endurance athletes:

Base Phase. The base phase focuses on building your stamina and endurance. Carbohydrates will give you energy, but you don’t need high amounts in this phase. Your carb intake should be moderate to ensure you replenish glycogen stores. Eat enough protein for muscle repair and building. Choose healthy fats for sustained energy.

Build Phase. If you’re an intermediate or advanced runner, this is the stage where you do speed workouts. Increased training intensity and mileage demand higher energy expenditure. Eat more carbohydrates to fuel your workouts. Also, eat protein-rich foods for muscle recovery.

Peak Phase. Intense training requires maximum glycogen storage. You’ll need a lot of carbs and protein during this phase.

Competition Phase. If you’re training for a half marathon, marathon, or ultra-marathon, you will need to carb load to prepare for your race. You should also consume enough protein for muscle recovery.

Micronutrients, such as vitamins and minerals, are essential throughout all phases of endurance training. A balanced vegan diet should provide most of your micronutrients, but supplementation might be necessary for iron and B12. Consult a dietitian for help.

Sample Vegan Meal Plans for Endurance Athletes

If you’re not sure what vegan foods to eat to fuel your workouts, here is a sample menu:

For breakfast, try oatmeal with berries and nuts, a tofu scramble with whole-grain toast, or a smoothie with plant-based protein powder.
Lunch. Lentil soup with whole-grain bread, quinoa salad with chickpeas and vegetables, or a brown rice bowl with tofu and stir-fried vegetables.
Dinner. Chickpea curry with brown rice, lentil pasta with marinara sauce and plant-based protein, or baked sweet potato with black beans and avocado.
Snacks. Fruits, vegetables, nuts, seeds, hummus, protein shakes, or rice cakes with nut butter.

Your dietary preferences and training plan will also influence what you eat. When you’re doing more intense training, you’ll need to consume more calories to stay energized.

Hydration and Fueling

Proper hydration is essential for optimal performance. Vegan athletes should focus on drinking plenty of water throughout the day. Carry a water bottle daily and on your runs to stay hydrated.

Add electrolytes to your water for long runs and training in hot and humid conditions. Sports drinks or electrolyte tablets can help replenish sodium, potassium, and magnesium that your body loses through sweat.

You'll also need running fuel for long runs that last over an hour. You can get vegan running gels, chews, or food for long-run fuel. Huma energy gels offer vegan, plant-powered fuel for endurance athletes with many tasty flavors.

Pre- and Post-Workout Nutrition

Before you run or work out, eat easily digestible carbs for quick energy. Toast with nut butter and a banana make an excellent pre-workout snack.

After your workout, replenish your glycogen stores with carbs and protein. Vegan protein shakes, rice and beans, dried fruits and nuts, or bread with nut butter and fruit are excellent options for boosting workout recovery.

Plant-Powered Performance

Although it takes some planning, eating a vegan diet can help you enjoy a healthy life. Vegan athletes worldwide continue to demonstrate the incredible feats the human body can achieve when powered by plants. To learn more about going vegan, check out the resources below.

If you need a training plan to elevate your running and achieve your next big PR, visit the Runstreet Training Center, and I’ll be happy to help you. For more fitness and training tips, follow @Runstreet on Instagram and tag me in your workouts to get cheered on.

Happy running - and healthy eating - to you!

P.S. This book - and sanctuary - convinced me to go from vegetarian to vegan: My Gentle Barn: Creating a Sanctuary Where Animals Heal and Children Learn to Hope.

Resources: Vegan Nutrition for Athletes - Physicians Committee for Responsible Medicine, 5 Tips for Creating a Plant-Based Diet for Athletes

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

The Vegan Athletes’ Guide to Plant-Powered Nutrition