Top 10 Best Performing Plant-Based Athletes

Vegan Superfoods that Athletes Swear By

Superfoods that combine a lot of nutritional requirements such as complex carbs, protein, good fats and the like are abundant in a vegan diet, which is great for plant-based athletes. Here are some of the best:

• Legumes (pulses/beans) - These are a great source of protein, with examples including lentils, kidney beans, and black beans.
• Whole Grains - An alternative option for protein that's vegan friendly is this category of superfoods, such as quinoa or wild rice.
• Bananas - Rightly known as a fine source of potassium, bananas also have lots of sodium which is beneficial for muscle recovery.
• Chia Seeds - Perhaps surprisingly, chia seeds come with twice the potassium of bananas, and also have a lot of calcium too.
• Raw Carrots - Raw carrots are a great way to get vitamins A and C.
• Acai Berries - Cut down on lactic acid with acai berries, which are brimming with antioxidant properties.
• Oatmeal - Great for both breakfasts and snacks, oatmeal fills athletes with fiber, as well as various B vitamins, magnesium, and iron.

Animal vs Plant-Based Protein - Pros and Cons

Getting the right amount of protein every day is important, whether you're eating animal products or opting for a vegan diet as a plant-based athlete. There is some debate, however, about whether protein from plants is better than that coming from animals. One advantage that animal-based protein has is that it has a good overall mix of amino acids that the human body needs, whereas proteins from green sources can be low on certain important amino acids (tryptophan, and lysine for example).

In addition, humans can make a certain amount of non-essential amino acids themselves, but there are also other amino acids that must be acquired through eating. Animal sources contain all the amino acids we need. Plant protein sources are considered incomplete as they lack certain essential amino acids. In addition, animal protein sources have more in the way of vitamins (although this can always be made up with other foods or vitamin supplements).

Those focusing on a vegan diet have less cholesterol, less body fat, and, correspondingly, less chance of suffering diabetes or a heart attack. This is especially true when compared to diets that involve processed red meat, which has been shown to have negative effects on those health conditions.

For vegans, the key is to get protein from a broad range of food so that the shortfalls in amino acids from one source can be made up elsewhere. It's also perhaps this varied diet that is one reason why many people thrive when they have a structured diet plan.

Top 10 FAQs

• Why should athletes be vegan? Plant-based athletes have many dietary advantages, and one of the biggest is that a vegan lifestyle reduces blood pressure and cholesterol and reverses coronary plaques, decreasing the risk of heart problems.
• What are the highest calorie plant-based meals? When on the hunt for calories some of the top 10 vegan options include nuts and nut butter, olive oil, dried fruit, sweet potatoes, and avocados.
• What do vegan athletes eat for breakfast? Obviously everyone has their own preferences, but one popular breakfast for plant-based athletes is a smoothie with soy milk, coconut water, kale/spinach, and hemp protein. Oats, dried fruit, rice milk, and banana is an alternative.
• What are the best plant-based sources of protein? Cheese, eggs, and meat are off the menu but don't worry, there are plenty of alternatives for vegans. Among the top 10 best are seitan, tofu, chickpeas, lentils, quinoa, and soy milk.
• Can you build muscle with a vegan diet? As the above plant-based athletes prove, you most certainly can. High protein vegan foods such as those in the answer above, and vegan protein powders, are just the ticket.
• Can a plant-based diet support running? Yes, and it is probably superior to a carnivorous diet. This is because a vegetarian or vegan dietary regime optimizes carbohydrate intake and cuts muscular acidity, which can otherwise limit an athlete's performance.
• Are there any nutritional concerns cutting out animal products? While it's entirely possible to have a healthy non-animal diet, it's important for plant-based athletes shifting their food intake to take account of potential shortfalls, such as protein, vitamin D, and vitamin B12.
• Is iron a potential problem? Quite the reverse. Vegan diets actually tend to have either the same or more iron than diets including meat and other animal products.
• Do plant-based diets lead to less fat? One advantage of eating this healthy way is that the low fat and high fiber diet naturally reduces body fat, and lower body fat helps improve aerobic capacity.
• Are animal products used in sporting equipment? Often no, but sometimes this might be the case (such as with glue in running shoes). Being vegan isn't only about the food you eat, so be sure to check any gear you're buying.

It's quite striking how many contenders who are being considered the greatest of all time in their given sport are plant-based athletes. Tom Brady, Lewis Hamilton, and Novak Djokovic can all lay claim to that from our top 10 list, and with being vegan rising in popularity this trend is likely to continue. If you plan on shifting to such a diet, take care with your research to make sure you're getting all the nutrients you need, and don't be afraid to phase it in rather than going cold turkey (Lewis Hamilton took this approach).