More student athletes are choosing to follow plant-based or vegan diets. Athletes may make this choice for personal, cultural, religious, or environmental reasons. When following a plant-based diet, it is important to recognize that while it can support health and performance, there are certain factors to consider to ensure an athlete’s nutrient needs are being met. Wendi breaks down the challenges of a plant based diet HERE.
This blog will identify the key difference between plant-based and animal proteins, considerations to make with plant-based diets, and strategies for athletes to implement a plant-based way of eating and perform at their best.
Plant-Based vs. Animal Proteins
Protein is essential for building and repairing muscle, supporting recovery, and maintaining immune function. Athletes require a greater amount of protein per kilogram of body weight than the general population. Protein is found in both plant and animal foods, with some key differences.
Animal-based proteins (chicken, fish, eggs, dairy, beef) are ‘complete’ proteins. This means they contain all nine essential amino acids in the amounts the body needs. They are generally easier to digest and have a higher bioavailability, meaning the body is able to absorb and use a greater percentage of the protein you eat.
Plant-based proteins (beans, lentils, tofu, nuts, seeds, etc.) are often ‘incomplete’ proteins, meaning they lack one or more of the nine essential amino acids that the body cannot make itself. These proteins also tend to be a bit harder to digest and have a lower bioavailability. They can still meet an athlete’s needs, but it often requires pairing incomplete proteins to make complete proteins and larger portion sizes.
For example:
- 3-4 oz chicken: 23-26 g protein, contains all essential amino acids
- 1 cup cooked lentils: 18 g protein, lacking methionine → should be paired with rice or another grain to obtain the missing amino acid
Creatine Supplementation:
Creatine is one supplement that should easily be a non-negotiable. Creatine is found almost exclusively in animal foods, so if you don’t eat meat, fish, or poultry, your natural creatine stores are typically lower than those of omnivores. To get the equivalent of a 5 g of creatine supplement from food alone, you’d need to eat 2-4 lbs of meat or fish in a day—something that simply isn’t possible on a plant-based diet. I’ve talked about this for years!
For many vegans, supplementing with 5-7 g of a third-party treated creatine monohydrate daily is a simple, evidence-based way to help support:
• Strength and power output
• Muscle recovery
• High-intensity exercise performance
• Cognitive function
• Lean muscle maintenance
This is a conversation I’ve been having with a lot of female athletes, teams and parents recently. Plant-based diets can absolutely support performance, but they also require more intentional planning to ensure you’re meeting your nutritional needs.
When protein quality, total protein intake, energy availability, or key nutrients are lacking, the risk of illness, slower recovery, and injury can increase.
Creatine isn’t a replacement for a well-balanced diet, but it is one of the most researched and effective supplements available and for vegans and vegetarians, it can help bridge an important nutritional gap.
Considerations for a Plant-Based Diet Approach
- While plant-based diets can provide adequate nutrition, student athletes should be mindful of certain nutrients that are harder to obtain without animal products.
- Protein: Plant-based foods are typically less protein dense than animal products. Ensure you are choosing high quality plant-based protein in great enough quantities, especially during phases of growth and heavy training.
- Iron: Iron from plant foods (non-heme iron) is not as well absorbed as iron from animal sources (heme iron). Low iron intake or poor absorption can contribute to the risk of iron deficiency, measured via ferritin levels. Low ferritin is common in female athletes and runners, contributing to fatigue, poor recovery, and decreased performance.
- Vitamin B12: Vitamin B12 is found in the greatest amounts in animal products. Fortified plant-based foods like soy milk, cereals, and nutritional yeast can provide you with B12. Vitamin B12 deficiency is one of the most common nutrient deficiencies for those who follow a plant-based diet.
- Calcium & Vitamin D: Without dairy, plant-based athletes can get calcium and vitamin D from fortified soy products and leafy greens. In some cases, especially for athletes who train indoors, are injured, or are very heavy sweaters, a supplement may be indicated for bone health.
- Zinc: Plant sources of zinc (oatmeal, nuts, seeds, legumes) are less bioavailable than animal-based sources. Athletes may need to consume a great amount of zinc or potentially supplement to support immune function and healing.
- Omega-3 Fatty Acids: Omega-3s are important for brain health, recovery, and reducing inflammation. Fatty fish and fortified milks are rich in omega-3s, but plant-based athletes can include flax, chia, hemp, or algae-based supplements for this nutrient.
- Fiber: While fiber is healthy, plant-based diets tend to result in a significantly higher fiber intake. Very high intakes of fiber can contribute to bloating, GI discomfort, and increased feelings of fullness, limiting caloric intakes in athletes who need large amounts of energy.
- Cholesterol: One of the main benefits of a plant-based diet is the emphasis on fruits and vegetables, which increases fiber intake and helps to reduce cholesterol! Produce and other plant foods are key in lowering LDL (bad) cholesterol, raising HDL (good) cholesterol, and reducing inflammation.
6 Tips to Meet Health & Performance Goals with a Plant-Based Diet
1. Focus on Protein Variety
Combine plant protein sources to ensure adequate intake of all amino acids. Examples of complete protein pairings include:
- Rice and beans
- Hummus with whole wheat pita
- Peanut butter sandwich on whole wheat bread paired with soy milk
- Tofu stir-fry with quinoa
2. Use Plant-Based Meat Alternatives Wisely
Products like plant-based burgers, sausages, or chicken can be great non-meat options to help meet your protein goals. Be mindful of how often you consume these, as they typically contain filler ingredients to ensure a meat-like taste and texture. These products tend to be high in sodium, refined oils, and stabilizer ingredients. While these products may seem healthy they are often higher in calories and lower in nutrients including essential amino acids. Be mindful to focus on adding optimal plant proteins like beans, lentils, tofu, and quinoa.
3. Monitor Iron Status
Prioritize iron-rich foods, such as lentils, beans, pumpkin seeds, spinach, and fortified cereals. Pair these with vitamin C-rich foods (citrus fruits, peppers, strawberries) to enhance absorption. Seasonal ferritin checks are important for athletes, especially endurance athletes and females. We recommend re-testing bloodwork every 6 months at a minimum. See our overcoming low iron checklist here.
4. Supplement, When Needed
Athletes who follow a plant-based diet may need the following supplements:
- Vitamin B12: via fortified foods or supplementation when necessary
- Vitamin D: especially in the winter months and/or when training indoors
- Omega-3s: especially if unable to consume nuts, seeds, or legumes
- Iron: only if labs show deficiency, tested via ferritin
5. Ensure Adequate Energy Intake
Plant-based foods tend to be less calorie-dense than animal foods, so athletes may need to eat more frequent meals and snacks to achieve a calorie intake sufficient to meet their energy demands. Adding healthy fats like nuts, seeds, avocado, and olive oil are a great way to increase calories within meals as well. If increasing meal size is a challenge, aim for liquid calories (smoothies, plant-based milks, yogurt) to meet energy needs.
6. Prioritize Recovery Nutrition
Post-workout snacks should contain 2-4 grams of carbs per 1 gram of protein (higher ratio for endurance athletes, lower ratio for speed/power athletes). Aim for soy-based options, as soy is more bioavailable than pea protein. Examples:
- Soy milk fruit smoothie
- Protein shake with plant-based protein powder (look for 3rd party tested products) We recommend Momentus. Use Code WendiIrlbeck to save 15% off any Momentous products.
- Soy yogurt with protein granola
- Tofu stir-fry with rice and vegetables
Take-Home Points
A plant-based diet has many health benefits and helps improve overall vitamin and mineral intake through varied intake of produce and other plant foods! Athletes should be mindful of the nutrients they may be lacking in sufficient amounts with a typical plant-based diet to prevent deficiencies. The best way to assess if your current intake is meeting your health and performance needs is to work with a Registered Dietitian.
Work With Wendi
→ Grab the athlete meal and snack fueling guide!
Strategic guidance for athletes, parents, and active adults seeking clarity and results.
Grab your copy here
→ Download the Health & Performance Playbook
Foundational nutrition principles every athlete and family should know.
Get the playbook
→ Team Talks, Workshops, Clinics & Partnerships/Speaking
Professional sports nutrition education for teams, clubs, schools, and organizations.
Inquire about speaking and partnerships HERE.
→ Enroll in the 12-Week Elite Athlete Membership
A structured, step-by-step system for fueling, recovery, and performance consistency.
Join the program
→ Questions and other inquiries for Wendi
Foundational nutrition principles every athlete and family should know.
Get in touch
Under-fueling without realizing it