Vegan Nutrition in Sports: How to Make the Switch!

Are you considering a vegan diet but worried about your athletic performance? You’re certainly not alone! Many athletes want to reduce their consumption of animal products while improving their health, as a plant-based diet can offer many benefits. If you're wondering how to adjust your diet without jeopardising your sports goals, you’ve come to the right place. In this article, we’ll provide practical tips on how to transition to a vegan diet step-by-step as an athlete, without putting your fitness at risk.

Why Vegan Nutrition for Athletes?

There are numerous benefits of a plant-based diet for athletes. Studies show that a well-planned vegan diet can reduce the risk of certain chronic diseases and promote overall health [1]. Additionally, balanced vegan meals are often rich in fibre, antioxidants, vitamins, and minerals, which are important for recovery and reducing inflammation.

For athletes, it's crucial that their diet is not only healthy but also enhances performance. Despite some persistent myths, there’s no need to worry. You can follow a vegan diet and still ensure you get all the necessary macronutrients and micronutrients required for strength training, CrossFit, powerlifting, weightlifting, and other sports [2].

Step-by-Step to Vegan Sports Nutrition

Switching to a vegan diet doesn't have to happen overnight. A gradual approach can help you better adapt to new eating habits and ensure you continue to get all the necessary nutrients. Here are some steps you can implement gradually:

1. Start by Reducing Animal Products

Instead of giving up all animal products at once, start by gradually reducing their consumption. For example, replace milk with plant-based alternatives like soy or oat milk, swap whey protein for vegan protein (like our vegan WAM Protein), and incorporate more vegan foods such as legumes, nuts, and seeds into your daily meals.

2. Find Plant-Based Alternatives for Your Favourite Foods

Look for plant-based alternatives to the protein sources in your favourite dishes. Meat substitutes can be particularly helpful at the beginning of your transition. However, many are highly processed and relatively expensive. Over time, try replacing meat in your meals with more and more vegan alternatives like tofu, tempeh, seitan, and soy chunks.

3. Learn to Cook with New Ingredients

A vegan diet sometimes requires a rethink in the kitchen. Learn to cook with new ingredients like quinoa, chia seeds, lentils, and beans. Tofu can also be used in many dishes but takes a bit of practice. Properly prepared, these plant-based foods are not only nutritious but also versatile and can be integrated into a wide variety of recipes.

4. Focus on a Balanced Diet

It’s important that your vegan diet is balanced and covers all macronutrients like carbohydrates, proteins, and fats, as well as micronutrients like vitamins and minerals. Plan your meals so that they offer a variety of nutrients and ensure you’re getting enough protein. Plant-based foods often have fewer calories than animal products, so adjust your portion sizes if necessary.

Vegan Sports Nutrition and Protein

Protein is essential for athletes as it supports muscle growth and recovery [3]. A common concern when switching to a vegan diet is whether you’ll get enough protein, especially if you train intensively or are involved in competitive sports. Here’s how to make sure you get enough protein while following a vegan lifestyle:

Vegan Protein Sources

There are many vegan protein sources that can help you meet your daily protein needs. These include:

• Legumes such as lentils, chickpeas, and beans, which also provide carbohydrates.
• Nuts and seeds like almonds, chia seeds, and hemp seeds, which are also sources of healthy fats.
• Tofu, tempeh, and seitan.
• Modern meat substitutes, usually based on soy or pea protein.
• Plant-based protein powders like our WAM Protein.

The German Nutrition Society (DGE) currently recommends a protein intake of 0.8 grams of protein per kilogram of body weight per day. However, according to the latest scientific findings, this is far too little, especially for athletes. Nutritionists now recommend about 1.2 to 2.0 g/kg, which equates to up to 140g per day for a person weighing 70kg [4]. By correctly combining plant-based proteins, you can ensure that you achieve these goals even on a vegan or vegetarian diet.

Supplementation with BCAAs and Leucine

While a balanced vegan diet is rich in many nutrients, it can sometimes be lower in certain essential amino acids like leucine, which is extremely important for muscle growth [5]. Vegan athletes should therefore ensure they include enough leucine-rich foods like soy in their diet. A supplement like our WAM Protein powder with extra leucine can also help meet this need and promote muscle protein synthesis.

Other Important Nutrients for Vegan Athletes

Besides macronutrients like protein, carbohydrates, and fat, there are other important nutrients to consider when switching to a vegan diet:

Iron

Iron is essential for the formation of haemoglobin, which is responsible for oxygen transport in the blood. Plant-based sources like spinach, pumpkin seeds, and legumes are rich in iron, but it’s not as easily absorbed by the body as iron from animal products.

Tip: Combine plant-based iron-rich foods with vitamin C-rich foods like peppers or oranges to improve iron absorption. Also, avoid caffeinated drinks at least an hour before and after consuming iron-rich foods.

Vitamin B12

Vitamin B12 is another important vitamin that is often missing in a vegan diet because it is primarily found in animal products. Vitamin B12 is crucial for blood formation and nervous system function.

Tip: Supplement your diet with vitamin B12 supplements or fortified foods to ensure you’re getting enough.

Omega-3 Fatty Acids

Omega-3 fatty acids are important for heart health and reducing inflammation. Plant-based sources like flaxseeds, chia seeds, and walnuts provide these essential fatty acids, but in a different form and in smaller amounts than fish oil.

Tip: Increase your intake of plant-based omega-3 sources or consider an algae oil supplement to ensure you get enough omega-3 fatty acids.

Other Practical Tips for a Successful Transition to Vegan Nutrition in Sports

Healthy vegan sports nutrition can be easier than you think. Here are some additional practical tips to help ease the transition:

Plan Your Meals in Advance

A well-thought-out meal plan is key to success. Plan your meals in advance to ensure you get all the necessary macronutrients and micronutrients. Make sure each meal contains a source of protein, carbohydrates, and fats to maintain your energy and performance.

Use Vegan Protein Powders

Vegan protein powders like our WAM Protein can be a convenient way to increase your protein intake, especially when you’re in a hurry. A vegan protein shake or smoothie before or after a workout can help support muscle protein synthesis and promote recovery.

Be Patient and Flexible

Transitioning to a vegan diet requires patience and flexibility. It can take some time to find out which foods and meals work best for you and your lifestyle. Be open to experimentation, don’t be too hard on yourself for “slip-ups,” and give yourself time to adjust to new eating habits.

Educate Yourself and Learn from Others

There are many top vegan athletes from various sports who have successfully integrated vegan nutrition into their training routine. Learn from their experiences, read books and articles about vegan sports nutrition, and consult nutritionists who specialise in plant-based diets.

The Benefits of a Plant-Based Diet for Athletes

A well-planned diet without animal products offers many benefits in sports [6]:

• Improved Recovery: A plant-based diet is rich in antioxidants and phytochemicals, which can help reduce inflammation and speed up recovery.
• Healthy Digestion and Gut Flora: The fibre in plant-based foods supports healthy digestion and promotes gut health.
• Long-term Health: It is well-known that a plant-based diet can reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
• Environmentally Friendly: A benefit that goes beyond sports. Avoiding animal products reduces your ecological footprint and helps protect the planet.

Common Misunderstandings about Vegan Sports Nutrition and How to Overcome Them

There are some misunderstandings and myths about sports and veganism that can often be discouraging. Here are some of them and how you can overcome them:

“A purely plant-based diet doesn’t provide enough protein.”

This is probably the most commonly voiced prejudice. However, a well-planned vegan diet can provide all the necessary proteins and amino acids the body needs. By combining different plant-based protein sources, you can ensure there is enough protein available for muscle growth.

“Vegan nutrition is too complicated and time-consuming.”

Switching to a vegan diet does require some planning initially, but once you get used to it, it can be just as simple as any other diet. Put together a collection of easy, vegan recipes and plan or cook your meals in advance to save time.

“I won’t have enough energy for my training.”

A plant-based diet can provide just as much energy as a diet with animal products. Make sure to eat enough calories for your activity level and incorporate enough carbohydrates and fats in your meals to keep your energy levels high.

Vegan Nutrition in Sports: Conclusion

Switching to a vegan diet for strength training and other sports can offer many benefits without having to compromise on your sports goals. With a gradual adjustment, careful planning, and the integration of plant-based protein sources like our WAM Protein, you can ensure you stay strong and healthy.

Whether you just want to reduce your consumption of animal products or adopt a full vegan lifestyle, proper nutritional planning can always help you achieve your fitness and performance goals.

If you have any questions or need more information on vegan sports nutrition, feel free to contact us!

Sources

[1] Dinu M, Abbate R, Gensini GF, Casini A, Sofi F. Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies. Crit Rev Food Sci Nutr. 2017 Nov 22;57(17):3640-3649.

[2] West S, Monteyne AJ, van der Heijden I, Stephens FB, Wall BT. Nutritional Considerations for the Vegan Athlete. Adv Nutr. 2023 Jul;14(4):774-795. 

[3] Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015 Jan;45(1):111-31. 

[4] Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20.

[5] Plotkin DL, Delcastillo K, Van Every DW, Tipton KD, Aragon AA, Schoenfeld BJ. Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review. Int J Sport Nutr Exerc Metab. 2021 May 1;31(3):292-301.

[6] Shaw KA, Zello GA, Rodgers CD, Warkentin TD, Baerwald AR, Chilibeck PD. Benefits of a plant-based diet and considerations for the athlete. Eur J Appl Physiol. 2022 May;122(5):1163-1178.