Vegan Athletes-The Best Tips for the Best Results

How many of you are athletes? Or lead an active lifestyle?

There are probably many of you out there!

The most crucial situation you face is how to maintain our vegan diets as athletes.

It’s a lot easier than you think!

And you can definitely stay buff and be a vegan athlete!


Well, let’s read some tips from different experts and vegan professional athletes themselves!

Professional Athlete: Griff Whalen, Baltimore Ravens

Vegan Professional Athlete: Griff Whalen

Vegan Professional Athlete: Griff Whalen

Unlike other vegan professional athletes, Whalen decided not to use supplements or protein powders to keep his figure. He wants to keep his diet clean and supplements and protein powders have added “gunk” that isn’t good for the body.

Whalen does take vitamins, but other than that he prefers to “keep things clean and unprocessed as possible”.

Snack Suggestions: Raw vegetables and hummus, banana, or other fruit 

Supplement Suggestions: Vitamin B, Omega 3 

Professional Athlete: JJ Redick, Philadelphia 76ers

JJ Redick, Vegan professional athletes

Vegan Professional Athlete: JJ Redick

For those of you, who identify as smaller or more lean athletes, these tips might work for you!

JJ Redick, like most vegan athletes, wants to stay strong during his training season and definitely during competitions.

Since his muscles are more lean, it’s even more important to maintain a healthy balance of protein, carbohydrates, and fat.

He highly recommends the brand Beyond Meat for his protein options. It may contain more protein than other options and meat!

Snack Suggestions: Protein shake (leafy greens, banana) with plant protein supplement. 

Supplement Suggestion: Any vegan protein powder for athletes. 

Professional Body Builder: Torre Washington

Vegan Body Builder: Torre Washington

Torre Washinton

Torre Washington has tips for those vegan body builders out there!

In his personal experience, he eats the same things 2-4 weeks before his competitions. Of course, he adds in a few variations and indulgences.

His variety comes from plant-based and whole foods. He bases his eating habits on what his body needs, what it feels like, and for those for what it looks like.

He accomplishes this through portion sizes.

Most importantly, he drinks at least a gallon of water a day. Whether he’s training or not.

Snack Suggestions: Beanito black bean chips with baked tempeh; and a leafy green (spinach or romaine lettuce) with a variety of vegetables, fruits, and “goodies” (seeds) with homemade dressing.

Supplements: None 

Best Protein Options for Vegan Athletes

Many of these professional athletes and body builders and trainers emphasized getting enough protein!

But, what does that mean and what are your options?

Well, there are many options available to you!

So your problem won’t be, I don’t have any, but which ones do I choose?

It depends on your goals and how much protein you need.

Below is a summary of the best plant-based proteins and how much protein is delivered per serving.

  • Legumes (beans, peas), ½ cup           7 grams
  • Tofu, 1 cup                                            20 grams
  • Edamame, ½ cup                                 8 grams
  • Tempeh, ½ cup                                     15 grams
  • Rice, ½ cup                                            2-3 grams
  • Quinoa, ½ cup                                      4 grams
  • Most nut butters, 2 TBSP                    8 grams
  • Hemp seeds, 2 TBSP                            7 grams
  • Most nuts, 2 TBSP                                7 grams
  • Steel cut oats, ½ cup                            4 grams


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