According to a 2023 Gallup poll, about 1% of people in the U.S. identify as vegan, meaning they eat only plant-based foods and don’t eat meat, dairy or other animal-based products like eggs, honey or gelatin. While some choose a vegan lifestyle for its ethical and environmental benefits, others—including pro athletes like the NBA’s Kyrie Irving, NLF quarterback Cam Newton and U.S. women’s national soccer team member Alex Morgan—also choose to go vegan for the health benefits and potential performance advantages a vegan athlete diet offers. 

For vegan athletes, whether you’re a professional or a weekend warrior, you may spend more time meal planning to get the right nutritional balance you need without eating animal products. However, a well-rounded vegan diet can provide all the essential nutrients you need for energy, strength, recovery and overall health.

Nutrition for Athletes

Proper nutrition plays a critical role in athletic performance by ensuring that you have the fuel and nutrients your body needs for your active lifestyle. Healthy food choices provide these elements, which help ensure peak physical and mental performance while reducing your risk of injuries.

An athlete’s diet isn’t much different from that of a healthy, nonathletic person, but you may require more of certain nutrients to support your increased activity levels. This is true for vegan athletes as well. While a vegan’s nutritional needs are the same, they must source important nutrients, like protein, iron and omega-3 fatty acids, from plant-based options. With careful planning, vegan athletes can fuel their performance just as effectively as other athletes. 

Here’s what you need to focus on.

Calories

Calories measure the energy your body gets from food. While most healthy people need around 1,500 to 2,000 calories each day, athletes often require an extra 500 to 1,000 calories to fuel their higher activity levels. Not getting enough calories for your activities can cause you to not have enough energy and slow your concentration—neither of which are good for your athletic performance.

All foods have calories, and your body either uses the calories immediately or stores them away for future use. However, all calories are not the same. Whole foods—such as fruits, vegetables and whole grains—contain vitamins, fiber and antioxidants that offer nutritional benefits. Many processed foods, on the other hand, contain added sugars, salt, preservatives, and saturated fats and trans fats. These foods offer little health benefits and are unlikely to contribute to caloric intake in a beneficial way. 

According to a 2023 study, vegans typically get about 5% fewer calories than omnivores (people who eat plants and animals), which is usually not enough to impact their energy levels. If you’re vegan and you struggle with not getting enough calories to fuel your activities, talk with your doctor or a dietitian to get guidance.

Carbohydrates

Carbohydrates, also known as carbs, are the sugars, starches and fiber your body breaks down and turns into glucose—your body’s main source of energy. While there is no specific recommendation for how many carbohydrates the average person should eat (you should get 45% to 65% of your calories from carbohydrates), there is a recommendation for athletes: For each kilogram of bodyweight (a kilogram is about 2.2 pounds), athletes should eat between 3 and 12 grams of carbohydrates throughout the day. The amount varies based on the intensity and duration of the activity.

Fortunately for vegan athletes, carbohydrates can be found in many plant-based sources of food, including grains, fruits, legumes and starchy vegetables. Vegans typically consume about 4% more carbohydrates on a daily basis than omnivores, and it’s easy for vegans to get the extra carbohydrates they need through diet adjustments.

Fat-Soluble Vitamins 

Fat-soluble vitamins—A, D, E and K—are vital for athletes because they play key roles in maintaining overall health and optimizing performance. Vitamin A supports vision and immune function, which is important during intense training and recovery. Vitamin D promotes strong bones and muscle function, which helps avoid injuries and enhances athletic performance. Vitamin E acts as a powerful antioxidant, reducing the oxidative stress caused by exercise that can harm your body’s cells. Vitamin K is essential for blood clotting and bone health. 

While these vitamins are crucial for athletes, you don’t need to exceed these recommended daily allowances to perform at your best:

• Vitamin A, found in dark-colored fruits and leafy vegetables: RDA=900 mcg (men); 700 mcg (women)
• Vitamin D, found in mushrooms, oranges and fortified products: RDA=15 mcg until age 70, 20 mcg after age 70 (men and women) 
• Vitamin E, found in avocado, margarine, oils, seeds and nuts, fruits, and wheat germ: RDA=15 IU (men and women)
• Vitamin K, found in cabbage, cauliflower, dark green vegetables and dark leafy vegetables: RDA=120 mcg (men); 90 mcg (women)

Because fruits and vegetables are vegan-friendly sources of these vitamins, many vegan athletes should be able to easily consume enough of these through diet alone. 

Protein

Protein is essential for muscle protein synthesis—the process of repairing and rebuilding muscles after a workout—and for maintaining muscle mass. It’s a common misconception that animal products are the best source of protein—plant-based foods provide high levels of protein and come without the possible heart-health risks posed by animal protein sources. However, while plant-based sources have protein, some are incomplete protein sources and do not contain all of the essential amino acids. Ensuring pairing of different protein sources can be important.

Athletes generally need more protein than adults who don’t exercise as much. For example, the recommended daily intake for adults 18 years or older is .08 grams of protein per kilogram of body weight per day, which means someone who weighs 150 pounds will need 54 grams of protein. A position statement from the International Society of Sports Nutrition suggests that if you’re physically active, you should eat 1.2–2.0 grams of protein per kilogram of bodyweight. If you’re participating in high-intensity exercise or exercising more frequently, you should try to meet the upper end of that suggestion.

Despite the surge in protein-fortified processed foods and protein supplements, you might already be getting enough protein, even if you follow a plant-based diet. If you need more plant protein in your diet, look to high-protein vegan options like tofu, grains, nuts, seeds and pulses. 

Calcium and Vitamin D

Calcium and vitamin D are essential nutrients for vegan athletes because they contribute to bone health and overall performance. 

Dairy products like milk, cheese and yogurt are well-known sources of calcium, which can make it challenging for vegans to meet their calcium needs without these foods. However, vegans can still get enough calcium by choosing plant-based sources and fortified foods. Many leafy greens, such as kale, collard greens and bok choy, are excellent options, as they provide calcium that is just as easily absorbed—or even better absorbed—than the calcium found in cow’s milk. Careful selection of these foods can help vegans maintain healthy calcium levels.

Vitamin D is essential for bone health, muscle function and overall performance, making it especially important for vegan athletes. While vitamin D can be obtained through sun exposure, factors such as climate, time of year and indoor training may limit your natural production. Vegan athletes can get vitamin D by incorporating fortified plant-based foods, such as almond or soy milk, orange juice, and cereals, into their diets. Taking a vegan-friendly vitamin D supplement, especially during the winter months, can help maintain optimal levels for peak athletic performance and recovery. Athletes, especially vegans, may need to supplement with 1,000–2,000 IU/day.

Listen to Your Body

Incorporating a diverse range of plant-based sources into your meals and snacks allows you to fuel your workouts efficiently and sustainably. Still, your body is unique. Listen to its cues and adjust what you eat to ensure you’re getting the nutrients your body needs. If you are feeling fatigued, not recovering well and getting sick often it may be beneficial to meet with your doctor or dietitian to ensure appropriate nutrition. 

More to Read

• Nutrition for Athletes: Fueling Your Performance
• Is Tofu a Healthy Alternative to Meat?
• Plant-Based Protein Can Meet Your Nutritional Needs
• How to Eat a Plant-Based Diet
  

Medically reviewed by Colleen Carrion, MS, RD, CSSD, Director of Sports Nutrition at University of Maryland University Health Center