Meat-Free Diet and Sports Practice: Are They Really (In)Compatible?

In recent years, our eating habits have undergone notable changes. Driven by nutritional and ethical considerations, many are adopting a more conscious approach to meat consumption (1). Despite meat being traditionally associated with energy and strength, this emerging trend is making waves even in the sports arena, as highlighted by the controversial documentary "The Game Changers" (2). This film, which champions a vegan diet for athletes, has ignited widespread debate online and remains a hot topic today. At Nutri&Co, we embrace challenging topics head-on, so let’s explore: can intense physical training truly coexist with a meat-free or even animal-free diet?

High-level athletes who break preconceived ideas

The stereotype that athletes must consume large amounts of meat to stay in top shape is proving hard to shake off. Yet, in recent years, several elite athletes have embraced vegetarian or even vegan diets. Among them are tennis star Serena Williams, who has abstained from animal products since 2013, and Formula 1 champion Lewis Hamilton, who follows a vegetarian diet. Boxing legend Mike Tyson, ultra-trail runner Scott Jurek, and weightlifter Kendrick Farris have also defied expectations by choosing to cut out animal products. These athletes are challenging conventional beliefs and proving that a plant-based diet can support high-level performance.

Challenging deficiencies, the daily struggle of athletes

Athletes generally require the same nutrients as everyone else, but in larger quantities. For those following vegetarian or vegan diets, careful attention is needed, as certain nutrients are predominantly found in animal products (3). If dietary adjustments alone are insufficient, appropriate supplementation can help meet their nutritional needs.

**Vitamin B12:** Although all vitamins are crucial, B12 is especially important for athletes. It supports healthy blood circulation, effective protein metabolism (4), and enhances muscular endurance (5). Since vitamin B12 is found exclusively in meat and dairy products, it can be challenging for vegans to obtain sufficient amounts through diet alone, making supplementation a common recommendation.

**Vitamin D:** Vital for bone health, vitamin D deficiency is widespread across all diets. Athletes should be particularly aware, as low vitamin D levels can impair muscle strength and elevate injury risk (7). While many vitamin D supplements are derived from animal sources, such as sheep lanolin, vegan alternatives are available, like those made from boreal lichen.

**Iron:** Essential for oxygen transport, iron plays a critical role in managing physical exertion. Intensive training can deplete an athlete’s iron stores, and iron deficiency, with or without anemia, can negatively impact muscle function and performance. Since meat is a primary source of well-absorbed iron (heme iron), a vegetarian diet coupled with intense exercise can increase the risk of iron deficiency. Regular ferritin testing can indicate the need for supplementation. To minimize digestive issues, opt for low-dose formulas with enhanced absorption, such as our Iron supplement.

**Omega-3:** Omega-3 fatty acids are crucial for muscle tissue regeneration (9) and have an ergogenic effect that can boost muscle activity and athletic performance. While plant-based sources of omega-3 exist, vegan options are limited because the most critical forms (EPA and DHA) are primarily found in fish. However, advances in nutrition have led to the development of vegan omega-3 supplements derived from microalgae (10).

Protein: spoiler, it's not just in meat!

Proteins are fundamental to the body, playing a crucial role in muscle structure. For vegetarian athletes, the challenge with proteins is twofold: their protein needs increase with their level of physical activity, and plant-based protein sources are often less complete than animal-based ones. To meet their essential amino acid requirements, vegetarian athletes must diversify their plant-based food intake. Supplementation, typically through protein shakes, can be beneficial in this regard. While most protein supplements on the market are derived from milk (such as casein or whey) (11), there are numerous plant-based options available, like our Plant-Based and Organic Protein, which provides all 9 essential amino acids and B12.

Despite the somewhat oversimplified conclusions of the documentary *"The Game Changers"*, it is clear that a meat-free diet can support athletic performance. However, as noted, vegetarian and especially vegan athletes need to carefully monitor their diet to meet the increased nutritional demands of their rigorous training. These specialized diets are opening the door to a trend that has been emerging for years: personalized nutrition. Each sport, individual body, and diet requires tailored management and precise adjustment of nutritional intake. With advancements in dosage and monitoring techniques, it is likely that personalized nutrition will become increasingly prevalent, especially among elite athletes.