Many people mistakenly believe living a vegan lifestyle incompatible with athletic prowess, but the reality is, those who eschew meat often perform better than their carnivorous peers. On average, it’s easier for vegans to consume fewer calories than omnivores due to the high-calorie count of many animal products like ground beef and some cheeses [1]. Additionally, as vegans must take care to get sufficient protein, they often make healthier food choices overall, leading to improved health outcomes [2]. 

That said, vegan athletes do need to consume adequate calories to fuel their athletic performance while passing on processed foods which may be calorie dense but nutritionally empty. Getting the right combinations of foods containing all the amino acids, the building blocks of protein, matters, too. Here are six innovative ways vegan athletes can feed the machine and elevate their performance. 

1. Pre-Workout Loading

Pre-workout loading refers to the process of strategically planning meals prior to working out to make sure the body has sufficient reserves of all the major nutrient types [3]. In general, the best time to eat a pre-workout meal is two to three hours prior to a workout. Any athlete can pre-load and many do, but because vegans tend to consume fewer calories at mealtime, adding a liquid or powdered drink supplement an hour before hitting the gym can provide additional fuel. 

To load properly before a workout, eat a meal containing carbohydrates, protein, and fats. Fats provide caloric fuel, carbs provide energy and protein helps to build muscle. Consider meals such as whole grain avocado toast with a sprinkle of chia seeds for added protein, or a blend of oatmeal, nuts, and fruit. 

2. Selecting the Right Foods

Eating the right foods doesn’t only matter before a workout. Vegan athletes do well to nosh on the following foods any time of the day:

Dark, leafy greens such as kale and spinach. Not only are dark greens like kale and spinach nutritional powerhouses chock full of vitamins, but relatively speaking they’re also high in protein. Try a spinach and kale salad with for a nutrient-dense meal with few calories.

Beans and other legumes. Beans and legumes pack a powerful protein punch, and vegans have long turned to both to get the amino acids they need. Chow down on vegan chili with red kidney beans or toss a handful of chickpeas into a salad. Lentils are no slouch either! 

Nuts and seeds. Not only do nuts and seeds contain a lot of protein, but they’re also high in the good omega-3 fatty acids the body needs for proper neural function. Snacking on a handful of nuts or sunflower seeds throughout the day has also shown evidence of improving coordination [4]. They also aid in keeping skin and hair glowing as an added bonus [5].

Hemp. Hemp seeds support healthy weight loss due to their high protein content and may help those with digestive troubles find relief. And yes, while hemp seeds do contain trace amounts of THC, it’s not enough to make you fail a drug test [6]. 

Soybeans. Some bodybuilders shun soy due to the phytoestrogen content. However, unless an individual suffers a hormonal imbalance, consuming soy in normal amounts is completely safe. Soy is a complete protein and a novel addition to most peoples diets.   

3. Take Fuel Frequently

Because vegan athletes often consume fewer calories per sitting, snacking throughout the day is crucial. In order to stabilize blood sugar levels, consider having a small meal or snack every two to three hours instead of three big meals spread farther apart [7]. 

Many people believe late-night snacking leads to weight gain, but in this sense, a calorie is a calorie no matter what time of day it’s consumed [8]. If you’re not actively trying to lose weight, go ahead and indulge (wisely) even at midnight. 

4. Know What to Avoid

Vegans, like anyone else, occasionally find themselves too tired to cook. While indulging in the occasional frozen meal won’t damage performance, reading labels is key. Many commercially-sold vegan convenience foods contain high amounts of starch, sodium, and sugar [9]. Be wary of labels indicating high levels of artificial colors and preservatives. 

5. Fuel Post-Workout

Many nutritionists recommend consuming a meal consisting of four parts carbohydrate to each part protein after a grueling workout. This helps to provide the body with a mix of amino acids, carbohydrates for glycogen replenishment,  as well as other critical nutrients. Enjoying a meal such as quinoa-stuffed poblano peppers can help your body rebuild itself post-workout. For some extra protein, sneak some lentils or tempeh in there. 

There’s no rule for how soon to eat after a workout; however, don’t wait too long to refuel. Going directly from the gym to the office as fine as long as you bring a snack like a fruit and nut trail mix to nosh on once you arrive. Whenever possible, try to take some nutrition between 30-45 minutes of finishing one last crunch. 

6. It’s All About Calories

I know this may sound like I’m beating a dead horse, but consuming enough calories is critical to peak athletic performance. While most people need approximately 1,500-2,000 calories per day, athletes not cutting for competition can consume anywhere from 500-1,000 calories more without gaining weight [10]. 

Athletes normally excel at listening to their bodies, so taking note of when hunger strikes helps to ensure they get adequate caloric intake. Bear in mind the importance of hydration — keep a water bottle handy and sip throughout the day, as thirst sometimes masquerades as hunger. 

Yes, Vegans Can Make the Best Athletes

Come on, who among us can look at Serena Williams and not believe vegans can rise to the top of their sport? Given the additional care vegans take in creating their meals, they know how to fuel themselves best for competition. And they do it all without harming animals or the planet.

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