Powered by Plants: Benefits & Tips for Plant-Based Athletes

The 2024 Olympic Games set ambitious sustainability targets, including cutting carbon emissions by half when compared with previous Olympic Games. The strategies for reducing environmental impact included using renewable energy and serving more vegetarian foods. Of the 13 million meals served at the Olympics, 60% were meatless and one-third were vegan.

The 2024 Olympic Games reflect a larger shift toward plant-based eating in both global sustainability and athlete nutrition. Top-tier athletes across various sports are increasingly transitioning to plant-based diets to enhance their performance. From tennis legend Venus Williams to world record-breaking strongman Patrik Baboumian, many elite competitors are shattering the myth that animal products are essential for peak athletic performance.

Whether you’re interested in trying more plant-based proteins or exploring a fully vegan diet, you may be surprised to learn that choosing more plant-based foods can be a strategic pathway to optimizing your performance. Even small changes can yield positive results for your personal athletic outcomes, as well as broader benefits for animals and the environment.

What I love about being a plant-powered athlete

Personally, I had always been one of those people who say, “I could never do a marathon.” I had also been one of the many people who say, “I could never be vegan.” But somehow, I ended up doing both simultaneously.

In 2020, with almost no meaningful running experience in my past, I set my sights on a marathon. I thought it would be a great way to keep myself accountable to an exercise routine and seek growth in my life. I wondered if my being vegan might hinder my ability to carry out this athletic feat, but I would soon discover how powerful I could be on a plant-based diet.

Early on in my training, the COVID-19 pandemic began, and the marathon I had registered for was canceled. Participants were offered the options to complete their race virtually. Race organizers encouraged registrants to chart their own course and complete a marathon independently, documenting their race with a fitness tracking app. So, with the help of family and friends stationed throughout my course to provide water, snacks, and moral support, I completed my first marathon. In the years to follow, I completed two other (conventional) marathons, and I’m currently training for my fourth.

I love my plant-based marathon rituals, from enjoying a pre-race carbo loading meal at Olive Garden (their breadsticks, minestrone, and spaghetti with marinara are all vegan!), to staying fueled during the race with all the fun varieties of vegan running gels (like the Mangoes flavor by Huma and the Espresso Love flavor by Gu). My partner—who is also a vegan marathoner—and I sometimes wear matching shirts that read “Powered by Plants” when we race. We’re always amazed by the number of people who cheer for us or offer positive comments after seeing the shirts.

But what I love most about running marathons on a plant-based diet is feeling like my race aligns with my values. I’m able to feel my best physically, while also playing a small part in the shift towards a kinder, healthier world.

Can top athletes be plant-based?

I’m an amateur runner with run-of-the-mill results, but many elite athletes following plant-based diets achieve remarkable performance outcomes. A few top athletes who adhere to a plant-based diet include:

• Novak Djokovic - Hailed as one of the greatest tennis players of all time, Novak Djokovic follows a primarily plant-based diet. Djokovic says: “My diet hasn’t just changed my game, it’s changed my life—my wellbeing. And if I feel better, that obviously transfers to my professional life. Eating vegan makes me more aware of my body on the court… more alert. I removed toxins from my body, and with them went all the inflammation and other things that were messing with my energy levels.”
• Venus Williams - Considered one of the greatest tennis players ever, Venus Williams adheres to a vegan (and primarily raw foods) diet. Williams credits her diet with improved health outcomes, but jokes that she is a “chegan,” because she sometimes makes exceptions to her veganism. Williams says: "I started eating raw and vegan for health reasons. I needed to fuel my body in the best way possible.”
• Scott Jurek - A strict vegan since 1999, Jurek has been one of the most successful ultramarathoners in history, claiming victories in the Hardrock Hundred, the Badwater 135 Ultramarathon (widely considered the world’s toughest foot race), and the Western States 100 Mile Endurance Run, among others. Jurek says: “A lot of people assume that one needs to eat animal products to gain a lot of muscle mass or sufficient muscle mass for even power sports, and that’s definitely been proved false time and time again.”
• Patrik Baboumian - Baboumian is a 100% plant-based bodybuilder who won the title of Germany’s strongest man in 2011. He broke world records in three strongman events during the peak of his career. Baboumian says: “I want people to understand that their decisions are more important than they think, that by trying to better yourself you can inspire others. It’s getting easier for the majority to become vegan with meat-free alternatives.”

This is just a short list of the many accomplished vegan athletes changing perceptions of plant-based nutrition. Djokovic is among a considerable list of plant-based athletes who competed in the 2024 Olympic Games!

How do plant-based athletes get their protein?

"Someone asked me, 'How could you get as strong as an ox without eating any meat?' and my answer was, 'Have you ever seen an ox eating meat?'” Baboumian once said.

You may be surprised by how much protein vegetables can pack. In fact, one cup of peas contains about 8 grams of protein—the same protein content as a cup of cows’ milk. It’s important to remember that essentially all foods contain some degree of protein—protein is not unique to animal products. One study showed that vegetarians, on average, get 70% more protein than they need each day. In other words, you don’t need animal products to get your protein or build muscle.

Plant-based athletes get their protein from a variety of sources, like legumes (such as lentils, peas, and beans), tofu, tempeh, quinoa, nuts, spinach, and whole grains. Many also incorporate plant-based protein powders to supplement their intake, especially post-workout. By combining different plant foods throughout the day, athletes can obtain all essential amino acids, supporting muscle repair and growth while maintaining optimal health and performance.

Tips for plant-based athletes

Eating a plant-based diet has many benefits. Plant-based foods are typically rich in essential nutrients, which can help to reduce inflammation, speed up recovery, and boost immune function. Athletes often report increased energy levels, improved digestion, and better heart health due to the low levels of saturated fats and cholesterol in plant-based foods. Plus, eating a diet free from animal products benefits animals and the environment.

Ready to get started? Here are a few tips to keep in mind:

Tip 1: Prioritize Your Protein

Learn more about protein, and start experimenting with protein-rich vegan meals that include beans, tofu, or other protein sources.

Tip 2: Get your B12

Vitamin B12 is vital for energy production. Since B12 is primarily found in animal products, it's important to take a B12 supplement to meet daily needs (or consume fortified foods).

Tip 3: Be resourceful

If you’re an amateur athlete like me, you may not have the time or interest to go deep into the science of macronutrients or other aspects of sports nutrition. Instead, take advantage of existing expert resources that can make it easy for you to transition to plant-based eating. For instance, the The Game Changers documentary, a popular movie about plant-based athletes available to stream on Netflix, offers free vegan meal plans for plant-based athletes. Instead of doing all the legwork yourself, take advantage of meal plans like this one, which provide easy-to-make recipes with balanced nutrients.

A Plant-Powered Future

Whether you’re an amateur athlete like me or an elite competitor, eating a more plant-based diet can be a strategic part of your pathway to your best performance. As the popularity of plant-based eating continues to grow, more athletes are discovering that optimal health can be achieved without animal products. A plant-based approach not only benefits individual athletic performance but also supports a more sustainable and compassionate future. Try plant-powered living today!