Vegan athlete diet questions are common at our Samford gym, from runners who went vegan for ethical reasons to lifters in their fifties who want to eat more plants. A vegan diet can match hard training, but it does need more thought than a typical omnivore diet. These are the parts we see people get wrong, and how to fix them.
The vegan athlete diet in four rules
- Eat more total food. Plant foods are bulky and fill you up before you have eaten enough energy for training.
- Plan protein at every meal. Soy foods, seitan, legumes and pea protein each meal and snack.
- Time fibre away from sessions. A big bean bowl straight before intervals is a mistake you only make once.
- Cover the key nutrients. Vitamin B12 in particular, plus iron, calcium, iodine, zinc and omega-3 fats.
Energy: the quiet problem
The most common issue we see with vegan athletes is not protein. It is simply not eating enough. Wholegrains, legumes and vegetables are filling, and people stop eating before they have covered a big training day.
The fix is adding energy-dense foods: nut butters, nuts, seeds, avocado, olive oil, dried fruit, tahini and more snacks between meals.
Protein that adds up
| Meal | Protein-rich vegan options |
|---|---|
| Breakfast | Tofu scramble, soy milk oats, soy yoghurt with hemp seeds |
| Lunch | Lentil salad, tempeh wrap, chickpea and quinoa bowl |
| After training | Pea or soy protein smoothie with soy milk |
| Dinner | Tofu stir fry, bean chilli, seitan with roast vegetables |
| Snacks | Edamame, roasted chickpeas, peanut butter on toast |
Aim for 20 to 40 g at each main meal. Mixing sources through the day covers your needs.
Batch cooking makes this far easier. A big pot of lentil bolognese, a tray of baked marinated tofu and a container of cooked quinoa on Sunday means most lunches and dinners are half made before the week starts.
Fuelling around sessions
Before training, choose lower-fibre carbohydrate: white bread with jam, rice cakes, banana, dates. After training, a soy or pea protein smoothie with fruit and oats is quick and easy. Our pre workout snack guide covers timing for every session length.
Read labels, not just fronts
Many products that look plant based carry milk powder, whey, honey, gelatine or fish-derived ingredients somewhere in the list. Vegan athletes get good at reading the back of the pack. That goes for protein powders, sports drinks and any plant food powder you add to smoothies. If you are checking one of those, here is a plain guide to what goes into a vegan superfood powder.
Get the bloods checked
Vitamin B12 is not reliably available from unfortified plant foods, so most vegans need a fortified food or a B12 product. Iron, vitamin D and others are also worth checking. A yearly blood test with your GP and a session with an accredited practising dietitian will tell you exactly where you stand.
Common questions
Can vegans build muscle?
Yes. Muscle responds to training. A vegan diet needs enough protein and energy to match, which is very achievable with planning.
Is soy fine for athletes?
Soy foods are a staple of many vegan athletes’ diets and among the highest protein plant foods per serve.
Do I need a protein powder?
It is not essential, but pea or soy protein makes hitting your target after training much easier.
What should I eat before a race?
Familiar, lower-fibre carbohydrate you have practised in training. Race day is not the day to try something new.
When to get it checked
If your training has gone backwards since changing your diet, or you are unusually tired, see your GP for bloods and then talk to an exercise physiologist about your training load.