The Best 5 Tips for Plant-Based Athletes

Try these top 5 tips for plant-based athletes to improve your performance today!

June 5, 2023

Going plant-based, or at least incorporating more plants into your diet, seems to be all the rage these days. And with documentaries like Game Changers, it is especially shaking up the sports and fitness world with plant-based athletes.

While plants offer a wide variety of nutrients to fuel our bodies to the fullest, it can be confusing at times how to adequately make sure you are getting the quality nutrition you need. Especially if you have health and fitness goals.

While this post is geared towards individuals who fit into that health and fitness space, you can apply these tips for athletes to just about everyone. In fact, I would even recommend this to your grandma :).

Tips for Plant-Based Athletes

Here are my top tips for optimizing your plant-based diet to fit your health and fitness needs.

Tip #1: Eat The Rainbow

I know it’s cliche. But it is true, eating the rainbow can have many natural benefits to aid in overall body functioning and athletic performance. Here are just a few examples:

Plant	Color	Nutrients	Benefits
Tomatoes	Red	Vitamin C, potassium, lycopene	Tomatoes are rich in antioxidants, which can help reduce exercise-induced oxidative stress. They also contain lycopene, which has been linked to improved cardiovascular health.
Bananas	Yellow	Vitamin B6, potassium	Bananas are a great source of easily digestible carbohydrates, making them an excellent energy source for athletes. They also contain potassium, which helps maintain proper muscle function and prevents cramping.
Carrots	Orange	Beta-carotene, vitamin A, potassium	Carrots provide beta-carotene, which the body converts into vitamin A. Vitamin A is essential for maintaining healthy vision, while potassium aids in muscle function and recovery.
Spinach	Green	Iron, calcium, vitamin K, magnesium	Spinach is packed with iron, which is important for oxygen transport and energy production. It also contains calcium and magnesium, which support bone health and muscle function, respectively.
Blueberries	Blue	Vitamin C, vitamin K, antioxidants	Blueberries are rich in antioxidants, which help reduce inflammation and promote faster recovery. They also contain vitamins C and K, which support immune function and healthy blood clotting.
Purple cabbage	Purple	Vitamin C, vitamin K, anthocyanins	Purple cabbage contains anthocyanins, which have antioxidant and anti-inflammatory properties. It also provides vitamins C and K, supporting collagen formation, bone health, and a healthy immune system.
Bell peppers	Red	Vitamin C, vitamin A, antioxidants	Red bell peppers are an excellent source of vitamin C, which aids in collagen production and supports immune function. They also contain vitamin A and antioxidants, which help reduce exercise-induced oxidative stress.
Pineapple	Yellow	Bromelain, vitamin C	Pineapple contains bromelain, an enzyme that aids in digestion and helps reduce inflammation. It also provides vitamin C, which supports immune function and collagen synthesis.
Kale	Green	Vitamin K, vitamin C, iron, calcium	Kale is a nutrient-dense leafy green that provides vitamin K, which is essential for proper blood clotting and bone health. It also contains vitamins C, iron, and calcium, supporting immune function, energy production, and bone strength.
Eggplant	Purple	Fiber, potassium, antioxidants	Eggplant is a good source of dietary fiber, which aids in digestion and promotes satiety. It also contains potassium and antioxidants, which support muscle function and protect against exercise-induced cell damage.

While no single plant is going to make you superhuman, having a well-balanced diet will improve your overall physical health. And any athlete knows they can perform when they are feeling their best.

An easy way to make your diet more colorful is to try to have 3-4 different colors on your plate for every meal. That way you can ensure a well-rounded nutritional profile. And it’s tasty, too!

Tip #2: Optimize Protein

Athletes generally see the value in macronutrients. Carbohydrates, fats, and proteins all play a vital role in rest, performance, and muscle growth.

On a plant-based diet, it is generally very easy to get carbs and fats. While all plants contain the three macronutrients, they tend to be highest concentrated in carbohydrates and sometimes fats, such as nuts, seeds, and avocados.

Protein is often the most difficult to find in a higher concentration. In case you needed a refresher, here are some of the top benefits of protein:

It aids in muscle repair and growth, promoting strength development.
Protein supports muscle recovery, reducing inflammation and enhancing post-workout healing.
Higher protein intake contributes to increased strength and power output.
Protein provides energy during endurance activities and helps sustain performance.
It helps control appetite, supports weight management, and preserves lean muscle mass.

Now that we’ve covered the benefits, how do we increase protein on a plant-based diet?

Here are some easy high-protein sources to help increase your protein intake:

Seitan: Approximately 21 grams of protein per 3-ounce serving.
Tempeh: Approximately 15 grams of protein per 3-ounce serving.
Lentils: Approximately 13 grams of protein per 1/2 cup serving.
Edamame: Approximately 11 grams of protein per 1/2 cup serving.
Chickpeas: Approximately 7 grams of protein per 1/2 cup serving.
Quinoa: Approximately 4 grams of protein per 1/2 cup serving.
Chia Seeds: Approximately 4 grams of protein per 2 tablespoons serving.
Hemp Seeds: Approximately 3 grams of protein per 1 tablespoon serving.
Almonds: Approximately 3 grams of protein per 1 ounce (23 almonds) serving.
Spinach: Approximately 3 grams of protein per 1 cup cooked serving.

Imagine if you made a lunch buddha bowl with a serving of seitan, edamame, spinach, and tri-colored quinoa. You would easily have a whopping 39g of protein for that one meal. And you have 4 different colors.

It isn’t that hard to get protein, you just need to explore some new delicious plant-based food options!

These are just a few options. I also like to keep a lot of inexpensive plant-based protein ingredients in my pantry. It makes incorporating more protein into my diet a lot easier.

Tip #3: Ease Into It

If you haven’t been doing the plant thing for that long, no problem. Maybe you recently got inspired and want to jump feet first.

Not so fast. While I love the benefits of being a plant-based athlete, it is an adjustment for a few reasons.

You may not be used to consuming large quantities of fiber from a primarily plant-rich diet. This may have you running for the bathroom more or less than you are used to.
It can be overwhelming to overhaul your entire diet overnight.
You are unfamiliar with what to eat.

These are normal considerations for anyone who wants to go plant-based.

To save yourself from getting in over your head, ease into it. There is no need to go all in overnight. You are less likely to stick to it if you do.

I recommend easing into it over a few weeks. Try swapping one meal, maybe breakfast, for a plant-based one. Over time, you can incorporate more plants into your diet.

This is important because the side effects of jumping in too soon could hold back your athletic and fitness progress. Trust me, you don’t want to have to do that 100-meter dash worried about holding it until the bathroom.

Tip #4: Track Your BioFeedback

This ties into the previous tip. Not only is it helpful to ease into a plant-based diet, it is also important to track how your body is responding.

I have a whole list of 15 biofeedback data points you can read about. However, here are the top ones I recommend when going plant-based.

Digestion/Bowel Movements
Energy Levels
Sleep
Hunger
Soreness

I particularly like these data points for easing into a plant-based diet because keeping a record of how you physically feel can be just as important as the number of macros you are consuming.

You want to be able to optimize your performance. I’m confident you can with a plant-based diet. Easing into it and being in tune with your body will help you see the benefits and results of plant-powered nutrition.

Tip #5: Don’t Sweat It

Pun intended here. It does not need to be an all-or-nothing mentality. Just adding more plants to your diet than you normally would eat can have significant benefits.

Going plant-based can be life-changing, it certainly was for me! Any addition of plants to your diet is a win in my book.

So whether you want to just increase your plant consumption to see subtle performance improvements or you want to go full vegan athlete and show meat heads that plants can get you gains, go for it!

At the end of the day, make a decision that you can sustain. No matter how big or small of a change you make, you are making a difference in your fitness and athletic goals.