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Vegan Diet? Personal Choice for Athletes
February 2019
By Barbara Gordon, MBA, RDN, LD, FAND
Assistant Professor, Nutrition & Dietetics
First coined in 1944, the term “vegan” refers to a lifestyle that restricts all foods that come from animals. This includes meat, eggs, cheese, honey, butter, and other foods made with animal products. For example, yogurt made with cow’s milk, protein bars made with whey, and mayonnaise made with eggs. Dedicated vegans also do not wear clothing or use products made from an animal. For example, no leather coats or satchels, wool sweaters or blankets, or piano with keys made with ivory.
A typical vegan meal plan focuses on whole, plant-based foods:
- Vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower, leafy greens, peppers, sweet potatoes, and tomatoes
- Fruits, for example, apples, cantaloupe, mango, oranges, papaya, pineapple, and strawberries
- Whole grains such as oats, whole meal bread, whole wheat pasta, and brown rice
- Protein foods include beans, lentils, chickpeas, quinoa, tofu products, nuts, and seeds
- Dairy foods are restricted from the diet—vegans look for alternatives such as soya milk, cheese, and yogurt products
What does a vegan meal plan mean for an athlete?
College athletes often need more protein than their peers. The best sources of protein (beef, chicken, pork, fish and dairy products) are not permitted on the vegan diet. These protein foods are also important sources of calcium, iron, B vitamins, vitamin D, and other vital nutrients. Vegan athletes need to get these nutrients from alternative food sources and this can be challenging. Meeting the increased protein needs of athletes requires careful planning on the vegan diet.
The vegan eating pattern typically contains more whole grains and vegetables than the usual American style of eating. This translates to higher intakes of fiber, which can lead to feeling full and prevent you from getting all of the calories needed for optimal sports performance. Thus, vegan athletes must consume a larger amount of food to meet their calorie needs. A vegan athlete needs to listen to what their body is saying. If it is time for more food, eat.
Adopting a vegan lifestyle is not a quick fix meal plan. Contact a sports nutritionist who is also a registered dietitian nutritionist to learn if a vegan diet is the best option given your athletic performance needs.
