Plant-based power for athletes

Lay the groundwork for strength, endurance, and recovery

You don’t need meat, dairy or raw eggs to build strength, recover well or perform at your best. And you definitely don’t need whey protein shakes or animal-based supplements. A well-planned plant-based diet can power your workouts just as effectively – and maybe even give you an edge.

So why are more athletes turning to plants? Research shows a link between plant-based diets and leaner builds – without any drop in performance.^{1 2} And when you’re eating the right mix of whole plant foods, you’re getting protein, carbs, and healthy fats – everything your body needs to train hard and recover well.

Worried about muscle gains? You don’t need to be. A plant-based diet can support muscle growth and repair as long as your overall protein intake is sufficient.^{3 4} It’s not about eating powders all day – just getting a good amount of foods such as legumes, grains, tofu, seitan, tempeh, nuts and seeds, and fortified soya-based dairy alternatives. Even better, when you have a diverse diet that combines these foods, you naturally cover all your essential amino acids.⁵

High-protein plant-based meals that could fuel even pro athletes

Think plant-based diets lack protein? Think again. Adults need about 0.83 g of protein per kg of body weight – so if you weigh 85 kg, that’s 70.5 g per day, according to the European Food Safety Authority (EFSA). A well-balanced plant-based diet easily meets these needs.

There’s strong evidence that plant-based athletes match their meat-eating peers in strength, power, and endurance.⁶ And there’s some research suggesting a boost in VO₂ max too – that’s aerobic capacity, or how efficiently your body uses oxygen during intense exercise.⁷

Training hard puts stress on your body. That’s part of the process – but it also makes recovery crucial. Plant-based diets, especially those high in whole foods and antioxidants, can help reduce inflammation and support muscle repair. ⁸ You can get all the protein you need from food, but if you’re short on time, protein powders made from soya, peas, rice or even potatoes work just as well as animal-based ones.⁹

Plant-based recovery foods for active lifestyles

You’ve just smashed your workout, finished a run, or wrapped up a game of tennis and are feeling pretty good – but what comes next is just as important for your health as the physical activity itself. Recovery is where the magic happens: your muscles repair, your energy stores refill, and your body gets stronger. A plant-based diet can fuel and support this process.

Some plant-based meats can support muscle gain just as effectively as chicken – and may help lower LDL cholesterol too, which is great for heart health.^{10 11} And forget what you’ve heard about soya: it doesn’t lower testosterone,^{12 13} and it’s linked with better long-term health outcomes, including lower risks of heart disease, type 2 diabetes, and some types of cancer.^{14 15} Calcium-fortified soya milk offers the same amount of calcium and protein as cow’s milk – with a better fat profile.¹⁶

Certain vegetables – beetroot, rocket, pak choi, and lettuce – are rich in natural nitrates. These may help boost endurance and power, and delay fatigue.¹⁷ And complex carbs from whole plant foods help replenish glycogen, the stored energy your muscles burn when you train. That means better stamina and faster recovery.¹⁸

You don’t need animal products to be strong, lean or fit. With a good variety of plant-based foods and a little planning, you can fuel performance, recover well, and feel great. So next time someone asks where you get your protein – remind them: plants have plenty.

Simon Middleton

Senior Writer

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