Plant-Powered Performance: Health, Ethics, and Fuel for Vegan Athletes

Plant-based eating, whether vegetarian or vegan, has grown in popularity in recent years. The number of Americans identifying themselves as vegan now hovers around 4% of the population (compared to ~1% in the early 2000s). 

Vegan eating has several appealing aspects that can improve overall health. For example, vegan diets are associated with a healthier gut microbiome, which is consistent with a lower risk of cardiovascular disease and a reduced risk of obesity and type 2 diabetes. Plant-rich diets are also protective against the overall risk of cardiovascular disease; however, a strict vegan diet appears to be no more beneficial than less restrictive, plant-rich diets, such as vegetarian, Mediterranean, or the DASH diet.

For the environment, a plant-based diet is proposed to substantially reduce one’s carbon footprint, as the CO2 emissions resulting from large livestock herds are a significant driver of global climate change. This proposal is strongly supported by data, as average greenhouse gas emissions from a vegan dieter were estimated to be about half the amount of those from omnivores. 

There are also strong ethical arguments in favor of adopting a vegan diet.  The need for long-term confinement and mass-killing of livestock, often kept in inhumane conditions, to feed billions of humans meat is an unappealing fact of consuming an omnivorous diet.

Notable Vegan Athletes: Success Stories and Inspiration

Stereotypically, vegan eating is often associated with a hippy-ish lifestyle and a slight build.  However, there are numerous examples of high-level athletes who consume a vegan diet and break this stereotype. 

Venus Williams, one of the greatest tennis players of all time, adopted a vegan diet in 2011 (towards the end of her competitive height, though she still won the Olympics in 2012).  She credits the vegan diet with helping her control an autoimmune disorder she was diagnosed with in 2011. Venus’s sister, Serena, THE greatest tennis player of all time, also follows a vegan diet (though reportedly, she consumes the occasional animal product, such as cheese).

Near to my heart as a weightlifting coach, Kendrick Farris, a 2-time Olympian and Pan American Games Champion, adopted a vegan diet in 2014. As a practicing vegan, Kendrick won the 2015 Pan American Games and was built like an action figure.  So yes – one can be vegan, muscular, and powerful.

Meeting Nutritional Needs: Fueling Performance on a Vegan Diet- Protein and Iron

Protein: Getting Enough of the Essential Building Blocks

Eliminating animal products from one’s diet does present some challenges for obtaining adequate nutrition. On average, vegans are more likely to have inadequate protein intake than omnivores. Plant proteins are also of lesser quality (meaning, less absorbable during digestion) than animal proteins, so vegans must take care to consume a greater quantity of plant protein to achieve the same protein absorption as omnivores. This is very achievable, though, with a little forethought.  High-protein vegetable sources abound. Some examples include soy (tofu and edamame), tempeh, seitan, quinoa, legumes, nuts & seeds. 

Plant-based proteins are most likely incomplete proteins, which means the protein in the plant does not contain all the essential amino acids our bodies need. The solution to this is combining plant sources with complementary proteins, so that two or more sources of plant proteins end up providing all the essential amino acids you need. A classic example of this is rice (which lacks the amino acid lysine but contains a lot of methionine) and beans (high in methionine, low in lysine), which together end up providing a complete protein.

Iron: Addressing Potential Deficiencies

Iron is a necessary mineral that helps us form hemoglobin, the oxygen-carrying molecule in our red blood cells. Low dietary iron leads to a condition called anemia, which presents as profound fatigue. Vegetarian (including vegan) diets are associated with a greater risk of iron-deficiency anemia. It bears mentioning, though, that iron deficiency is fairly common even amongst omnivores!

As with protein, adequate dietary iron can be obtained from plant sources with proper planning.  Good plant sources for iron include legumes, tofu, and leafy vegetables. Plant sources for iron are less easily absorbed than animal sources. Vitamin C helps with iron absorption, so combining vitamin-C-rich foods with plant-based iron sources is a good idea. For example, consuming bell peppers in combination with hummus would be a good strategy. Also, cooking with cast iron pans will transfer some iron from the pan into your food.

The Big Picture

A vegan diet presents some advantages for health, the environment, and ethical considerations.  Adopting a vegan lifestyle can present challenges, particularly in terms of obtaining adequate dietary protein and iron intake. With planning, these obstacles can be overcome, and one can consume a vegan diet and thrive.

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