You don’t need to dig deep into the scientific literature to find the evidence of it. A study published in the journal Nutrients, and this one by the Gatorade Sports Science Institute, shows how a 100 percent plant-based diet is as suitable for building muscle and fueling athletic endeavors as omnivorous diets. In fact, whole-food plant-based (WFPB) diets may have a slight edge as they’ve been shown to be better than omnivorous diets at improving recovery, reducing inflammation, and lowering your risk of developing chronic disease.

Even I had concerns when I adopted a WFPB diet five years ago. Would I actually be able to fuel my long endurance runs? Would I continue to build muscle? Or worse – lose the muscle I had worked so hard to achieve? I vowed that at the first inkling of athletic inferiority I’d immediately quit veganism and go right back to eating meat.

Five years later I’m in the best shape of my life and have more energy than ever. My hybrid training program – a combination of marathon endurance running with hypertrophy weightlifting – is fueled entirely by plants (most of which are whole foods).

So what does a vegan nutritionist and athlete eat to fuel a high volume of activity? Here’s an in-depth look at what I consume on a typical day, including supplements, to fuel my physically active lifestyle and (hopefully) provide you with some ideas and inspiration to eat healthier and move your body more.

Determining Your Caloric Requirements

For anyone serious about optimizing their training and performance, it’s important to have a basic understanding of your caloric requirements. Essentially, your body requires high-quality calories from healthy whole foods for energy. The more active you are, the more calories you burn and therefore the more calories you require to recover and fuel your next activity.

There are numerous caloric requirement calculators free to use online (this one at Plant Space is easy to use). First, you calculate your basal metabolic rate (BMR), which is the number of calories your body burns at rest in a 24 hour period. Think of it as how many calories you’d burn just sitting on the couch binging on Netflix for an entire day.

BMR is determined based on age, gender, height, and weight. You then figure out your activity level to get a rough estimate of the number of calories you’d burn each day. Include any exercise you do on top of that to determine the total amount of calories burned in a day. You can adjust your diet as necessary to maintain, gain or lose weight depending on your fitness goals. Try tracking your nutrition and food intake on an online platform like Cronometer for best results.

To use me as an example, for a 35-year-old male who’s 6 foot 5 inches and weighs 215 lbs, my BMR is 2,028 calories. Adding in moderate daily activity (playing with my kids, walking the dog, doing chores around the house, running errands) I require approximately 2,800 calories. Plus 1,200 to 1,500 calories burned during running and weightlifting each day, that’s roughly 4,000 to 4,300 calories required per day just to maintain weight.

Now that we have a basic understanding of how to determine caloric requirements, let’s dive into what I eat on a typical day to see how it’s possible to fuel a physically active lifestyle from plants alone.

A Typical Day of Eating and Training on a Plant-Based Diet

5 am: Hydration / Pre-Run Coffee

After waking up and brushing my teeth, the first thing I do each morning is down a large glass of water to rehydrate my thirsty body. Hydration is critical for many bodily functions, like delivering nutrients throughout the body. Instead of shuffling into the kitchen to grab a coffee as soon as you wake up, drink a tall glass of filtered water first.

Besides providing a caffeine jolt to help wake you up, coffee has a diuretic effect that will help you go to the bathroom. Any runner can attest to the critical importance of a healthy bowel movement prior to a morning run!

6 am: Cardio Workout – 45-60 Minute Run

• Warm-up: 50 push-ups, 50 air squats, 30 pull-ups
• Run for 45-60 minutes to burn 750-1,000 calories
• Cooldown: 50 push-ups, 50 air squats, 30 pull-ups

7 am: Meal 1: Post-Run Breakfast – Rolled Oats and Fruit Breakfast Bowl

• 1 cup rolled oats
• 1 cup unsweetened soy milk
• 1 banana
• 1 cup blueberries
• 1 medjool date
• 2 tbsp pumpkin seeds
• 2 tbsp hemp seeds (sometimes this is flaxseed, alternate days)
• 1 tbsp natural peanut butter
• Optional: 1-2 drops of liquid vanilla stevia for some added sugar and calorie-free sweetness.

Total calories and macronutrient ratios: 951 calories; 127g healthy carbs (53%); 35g brain and heart healthy fats (33%); 36g protein (14%); 20g fiber

Try to eat more fat and protein-rich foods in the morning to keep you satiated and provide balanced energy. A carb-heavy breakfast will result in blood sugar spikes and ultimately an energy crash. I still include healthy carbs, such as whole grains and fruits that contain fiber, to help me recover and fuel my weightlifting workout later in the morning.

Most of what I eat in a day serves a purpose. Ask yourself: is this meal or snack intended to help me recover from a workout, build muscle, curb blood sugar spikes, fuel a workout, or all the above? The intent of this post-run breakfast is to replenish electrolytes and calories expended during my morning run.

If you have the energy, try doing your morning cardio in a fasting state. Doing cardio while fasting aids in healthy weight loss boosts metabolism, strengthens the immune system, promotes longevity through cellular autophagy, and increases testosterone levels in males.

8:30 am: Morning Snack – Sliced apple, kiwi, almonds

• Apple: 1 whole, sliced
• Kiwi: 2 whole, sliced
• Almonds: 23 whole

Total calories and macronutrient ratios: 364 calories; 57g healthy carbs (57%); 15g brain and heart-healthy fats (35%); 8g protein (8%); 13g fiber

9 am: Pre-workout drink

• 2 cups water
• Kaizen pre-workout to boost energy and enhance focus during the workout.
• 2 to 3 tablespoons of beetroot crystals to enhance blood flow during workouts.

9:30 am: Resistance Workout – Hypertrophy Weightlifting – 75-90 Minutes

• Warm-up: Dynamic stretching with resistance bands – 5 minutes or light cardio on elliptical/stationary bike – 5 minutes
• Typical weightlifting session for 60-75 minutes to burn 350-450 calories
• Cooldown: Light static stretching, one-minute hangs

11am: Meal 2: Post-Workout – Protein Smoothie Bowl

• 1 cup unsweetened almond milk
• 1 cup frozen mango
• 1 cup frozen kale
  (This doesn’t have to be frozen, it’s just my personal preference. Use any green leafy vegetable you like. Spinach, cilantro, and parsley are other great options.)
• 1/2 cup frozen green peas
• 1/2 cup frozen cauliflower (or cauliflower rice)
• 1 banana
• 1 Medjool date
• 2 tbsp flax seeds
• 1/2” chunk turmeric (or 1/2 tsp of ground turmeric)
• Dash of ground black pepper
• 1 scoop of plant protein powder
  (I’m currently using Iron Vegan Athlete’s Blend as it’s vegan and heavy metal tested. Be sure to cycle your protein powders every 6 to 8 weeks for variety in amino acid profiles.)
• Creatine: 5g
• Toppings: 1 cup mixed berries (blueberries, strawberries, blackberries), 1/4 cup organic dark raisins, 2 tbsp walnuts

Total calories and macronutrient ratios: 934 calories; 124g healthy carbs (50%); 30g brain and heart healthy fats (28%); 50g protein (22%); 31g fiber

I look forward to this smoothie bowl every single day. It’s become such a staple in my diet that I bring a mini-blender wherever I travel to ensure I can still make a protein smoothie bowl after workouts.

This meal is loaded with healthy carbs to help refuel and replenish glucose lost during exercise. It contains 30 grams of brain and heart-healthy fats, 31 grams of fiber, and a staggering 50 grams of plant protein.

The purpose of this meal is to quickly deliver nutrients to the muscle cells that are now starved for glucose (carbohydrates) after a workout. Make sure you’re getting at least 25 to 30 grams of clean plant protein in this meal. Specifically, 2 to 3 grams of the branched-chain amino acid leucine optimizes muscle protein synthesis.

You should still aim to get the majority of your protein from whole foods. Protein powder will help you get a little extra to meet your body’s demands without having to eat a ton of extra food.

Creatine is a widely recommended supplement for athletes. It’s tasteless, mixes well in a smoothie or glass of water, and 3 to 5 grams a day is all that’s required. Creatine is one of the most well-researched supplements. It hasn’t been shown to have negative health outcomes or side effects. It aids in muscle growth, recovery, and building strength.

Pro Tip: Combine the compounds curcumin and piperine. Both are highly anti-inflammatory and have potent antioxidative properties. Curcumin is found in turmeric and piperine in black pepper.

It was revolutionary for my training when I began adding turmeric and black pepper to my daily post-workout smoothie. All you need is a 1/4″ chunk of turmeric root (or 1/4 tsp of powder) with a dash of black pepper. The result? No inflammation, no soreness, and the ability to work out with intensity the next day.

1PM: Lunch – Avocado, Miso and Tempeh Sandwich with a side salad

Total calories and macronutrient ratios: 797 calories; 97g healthy carbs (49%); 27g brain and heart-healthy fats (30%); 42g protein (21%); 31g fiber

3PM: Afternoon Snack – Sweet potato and asparagus

• Sweet potato: 100g whole, baked or boiled for ~20 minutes until soft
• Asparagus: 6 spears, baked 15 mins.
• Salt and pepper to taste

Total calories and macronutrient ratios: 111 calories; 25g healthy carbs (90%); 0g brain and heart-healthy fats (0%); 4g protein (10%); 5g fiber

5PM: Meal 4 – Dinner – Crispy Tofu Caesar Salad

Total calories and macronutrient ratios: 856 calories; 95g healthy carbs (41%); 36g brain and heart healthy fats (36%); 55g protein (23%); 24g fiber

Total daily calories and macronutrient ratios: 4000 calories, 543g carbs (52%), 132g fats (28%), 196g protein (20%), 120g fiber

Who said you can’t get enough protein on a vegan diet?

Being a Vegan Athlete is Easier Than You Think

I hope this article shows how it’s possible – and enjoyable – to fuel your athletic pursuits with a 100 percent WFPB diet. These meals and snacks are highly nutritious, simple to make, and easy on the wallet.

All it takes is some time in the kitchen, tracking your nutrition, and consistency. Consistency compounds over time. Soon, you’ll be able to eat intuitively and you’ll know what your body needs to fuel, repair, and recover for that next workout.

For more plant-based fitness content, visit The Beet’s Vegan Athletes articles. 

The post What I Eat In a Day as a Vegan Nutritionist and Athlete appeared first on The Beet.

When Cheeke first cut out meat and dairy as a teenager he did it to support his sister, who organized an animal rights week at their high school. He recalls his life being completely different then. His body was skinny, lean, built more like a runner, completely the opposite of his current frame, which is closer to the Hulk: Robert carries 220 pounds on his 6-foot frame, and as a bodybuilder, he intentionally bulked up his muscular physique to put on 70 pounds over the first 8 years, which he says should put to rest any doubts about the ability to build muscle on a vegan diet. He has added another 30 pounds since he retired from competitive bodybuilding to reach his all-time biggest frame. His best secret? Cheeke doesn’t take any supplements, aside from Vitamin B-12, and fills up on clean protein from plants, like beans, oats, lentils, and (added those other sources to show more variety of what I really eat) sweet potatoes.

Cheeke’s decision to change his diet was quickly followed by an eagerness to build muscle, add lean body weight, and compete in bodybuilding competitions. He was able to not just compete as a vegan bodybuilder, but win competitions. Cheeke made a ground-breaking impact in the sport of bodybuilding on a plant-based diet in the nearly ten years of competing.

Heading into his 26th year on a plant-based diet he decided that the next phase of his career is going to be devoted to educating others about how to switch to a meat-free diet and thrive. Like many elite athletes fueled by plants, Cheeke is on a mission to help spread the word that plants have all the protein you need. The retired competitive bodybuilder points out that he’s spent a quarter-century of his life ‘debunking the myth’ that you need animal protein to be strong. Cheeke is a true believer in adding more plants to your plate to build strong muscle and wants to inspire others with the compelling stories of plant-based athletes and how a veggie-filled diet helped set world records.

“I weigh 220 pounds, I’m 6 feet tall, and I was born to run. I’m naturally built like a runner, and for me to walk around with all this weight isn’t easy, but one of my goals is to show that you can build muscle on a vegan diet. It’s one of the things that motivates me to keep building strong muscle.”

He wrote the book on how to build muscle on a plant-based diet

Cheeke completed a new book, The Plant-Based Athlete: A Game-Changing Approach to Peak Performance, published by Harper Collins and available in stores everywhere on June 15th. The book focuses on how to train and build muscle on a vegan diet, with the help of other athletes who have shared their stories. It includes tips on meal prep, the basics of plant-based nutrition, and includes stories of dozens of other plant-based athletes, as well as tips from many plant-based experts. “It’s a how-to book, and that’s the great part about it,” he explains. Anyone can do what he did, or get stronger on a vegan diet.

“I asked 60 athletes to tell me their stories of how they became the best at what they do on a vegan diet. The book is also a how-to guide: How to create meal plans, or how to to build muscle, or how to create a new plan for endurance. They tell you how to recover better so you can perform better. Athletes reading this book will learn what their calorie needs are so they can maintain a healthy weight while training. “It turns out that 99% of people don’t know how many calories they consume and expend,” Cheeke says, which is why so many people either lose or gain weight unintentionally.

Cheeke’s co-author is another vegan athlete: Matt Fraizer, who transformed from a casual long-distance runner to an elite athlete by changing his diet. He will be the first to tell you that when he first started running, he sucked. He was brand new to long-distance running and had an audacious goal to run the Boston Marathon, and while he managed to complete a full marathon, it took him more than four and a half hours to complete it, which meant he missed the qualifying cut-off time by an hour and a half. He decided to start a plant-based diet after hearing about aspects of recovery, and by the time he was fully plant-based he qualified for the Boston marathon, squeaking under the wire by one second. But he had shaved off an hour and a half from his first marathon time and reached the goal he set out to achieve.

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Together the vegan runner and vegan bodybuilder have written the book

When we asked Cheeke how he and Frazier met, he said that Frazier attended one of his lectures in Washington D.C. when he was on tour more than a decade ago. “Matt told me that I was one of his original plant-based athlete” inspirations and motivations that helped him change his diet and find his path,” Cheeke said. “I’m truly honored and grateful,” he added.

Frazier approached Cheeke at the conference and ever since then they’ve stayed in touch, now motivating each other to do better. They shared stories and bonded over recipes and training tips. Each of them knows more vegan athletes and they decided to reach into their extensive circles to interview elite plant-based athletes to share their stories, tips, and”) to contribute recipes, and what they got was so much more. The book has recipes and tips from Olympic athletes and World Champions alike, so you can learn what an Olympic figure skater or a world champion cyclist eats on a vegan diet.

“We have a typical day in the life of 25 World-class athletes,” Cheeke says. Sample workouts, their entire routine, from when they wake up through when they go to sleep. The world is a lot different if you’re an Olympic athlete. You fit in multiple workouts, visualization, and if you’re a triathlete, you might spend 100 miles on your bike, or hours in the pool.

“What we hope people take away from each person’s story is the inspiration of how you can be plant-based and train at peak performance. I was especially inspired by Rich Roll, John Joseph, and Rip Esselstyn, who are all in their late 50s and still training and fit. Rip set a world record two years ago, But he seems to say: I’m not slowing down because I’m nearing 60.

And John Joeseph, who is 58, still competes in Ironman triathlons, and is out there training for hours every day, he excelled late in life. These stories serve as a strong example for me and hopefully others, and the expression all three of them use over and over is to keep showing up. You don’t achieve things overnight, it’s actions taken every day that accumulates then you produce the results. We have the blueprint.

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5 Easy Tips on How to Build Muscle From a Vegan Bodybuilder

TIP 1: First know what your calorie needs are. The only way to build muscle is when you have a caloric surplus, that’s just how science works. You may be surprised to know that 99 percent of people don’t know how many calories they consume versus how many calories they expend.

You can’t add mass and muscle when you’re in a calorie deficit. I advise people to use the Harris-Benedict equation or calculator that reveals approximately how many calories they expend every day based on their gender, height, weight, and activity level. Bottom line: Simply eat more calories of good, quality sources and combine that with your regular training in order to build muscle. That’s where it starts.

TIP 2: Secondly, to build muscle, do progressive overload training, meaning that you need to lift weights and do more reps on a regular basis. For example and let’s start small: If you’re pressing 20-pound dumbells, then a week later try pressing 25 pounds, then a week later try 30 pounds and add 5 pounds each week. After a month, you will press a significant amount of weight compared to where you started, and ultimately you will not only build muscle but gain strength.

TIP 3: Eat quality calories with nutrient-dense foods like sweet potatoes, lentils, beans, rice, oats, green vegetables, and other cruciferous vegetables. These foods will suit you better in the long run because they will help energize your workouts and reduce inflammation for better recovery. Overall, getting better nutrition will help your cells and your muscle tissue repair better.

TIP 4: Have some sort of goal in mind. You need an objective. If you’re just spinning your wheels, going through the motions, or if you’re just checking off boxes, then you’re not going to achieve as much as if you set a specific goal. For example, set a goal based on the amount of weight you want to lift, body mass you want to achieve, or reach x milestone by x date. Have a compelling reason why you want to be stronger, build muscle, feel healthier, otherwise, on the days when you’re tired or feel like eating junk food, then you’ll be more inclined to do that and your progress will collapse, and that’s when you start building bad habits.

TIP 5: Have an accountability partner whether that’s a training partner or having a social media buddy where you share your workouts with each other. You can also use an online journal where you keep track of your training like My Fitness Pal where you can log your data. For me, I like to add muscle-building pictures to my online groups and that’s my form of accountability.

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The Beet: How can we convince meat-eaters or anyone for that matter, that plant-based foods have all the protein we need?

Robert Cheeke: There are two ways. The first one is already proven by science. The second one is to lead by example. First, science explains that we can get all the amino acids we need from plants, some in higher amounts and some in smaller amounts, depending on what you eat. At the end of the day, it comes down to your calorie intake. Ask yourself: How many calories a day are you consuming and from what sources do you consume your calories?

Fundamentally and scientifically, you will get all the protein you need because amino acids are the building blocks of protein. The other way to convince people is to show them. For example, I’ve put on one-hundred pounds since I’ve been vegan. I went from 120 pounds to 220, and yes that took a while, but I put on 70 pounds in the first eight years which is about 10 pounds a year. The proof is in the experience and results and that’s not just me. There are countless athletes and champions in bodybuilding, powerlifting, and strength sports like football, mixed martial arts, not just endurance sports like running, skiing, snowboarding, but in “real power” sports. People want to see examples and they want to know that people have done it and how effectively have they done it. The bottom line, show people that it’s possible.

The Beet: In our last interview, you mentioned that you don’t take any supplements. Is that still true and do you think other people should be open to supplements?

Robert Cheeke: Yes, correct. I haven’t taken supplements aside from Vitamin B-12 for the last 10 years, but just recently, actually, three days ago, I started taking Matt Frazier’s Complement supplement because he wrote about it in our book, and it includes Vitamin B-12, Vitamin D, Vitamin K2, DHA + EPA Omega-3 EFAs, and hard to get minerals like zinc, so I’m giving it a try. I don’t take any sports supplements at all, nor have I in a decade and I’m the biggest and strongest I’ve ever been. We don’t need to load up on protein powders but you can if you want if you feel like you need extra protein for whatever reason it is, but you can also get all the protein you need from food. I advise eating more legumes, leafy greens, grains, nuts, and seeds, or nut butters. Eat the things that don’t sound like they are protein-rich foods like sweet potatoes or apples because those kinds of foods all add up and you will get enough protein without thinking about it. I do think everyone could benefit from vitamin B12 and likely from vitamin D– I tend to get outside in the sun a lot. I also recommend people eat more foods with essential fatty acids like flaxseeds.

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Everything a Vegan Bodybuilder Eats in a Day

Breakfast: In the morning I really focus on hydration. I stay up pretty late at night so I get a late start. I like to drink flavored water like Bela Wellness from my Vegan Strong Box. Then, I normally have a banana in the morning as well as an orange, apple, or any other citrus fruit. I don’t like to eat heavy foods in the morning. Sometimes, I’ll have oatmeal with fruit and nuts if I need to eat more calories for that specific day. I do like to drink fruit smoothies sometimes.

Snacks: I keep it simple. I like to eat fruit throughout the day or I’ll have a Lara bar that has 4 or 5 ingredients that are mostly nuts or fruits. Right before I workout, I eat a banana, I digest it easier than any other fruit and it’s filling.

Lunch and Dinner: I like meals like burrito bowls, plant-based sushi, and my wife has been making a lot of those meals, I eat a lot of international cuisines. Thai food, Mexican food, Ethiopian food. Noodle dishes, plant-based burgers–I try to keep it pretty clean. My post-workout is typically dinner because I work out at night.

Robert Cheeke’s Workout Routine is Easier Than You Think

The Beet: What’s your workout routine like? How often do you exercise?

Robert Cheeke: I start my day by walking my dogs for about 30 to 60 minutes. Sometimes I walk uphill or through trails but it’s a good use of cardio. I train 5 to 6 days a week and I lift weights for 60 to 90 minutes depending on the muscle group then every other day I end my workout with 20 to 40 minutes on the stair master and I climb about 100 flights of stairs at a time, I do this for extra cardio.

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The Beet: Let’s talk about your upcoming book: What was the inspiration behind it?

Robert Cheeke: The true inspiration behind the book is to tell the compelling stories of the world’s greatest plant-based athletes. I wanted to shed light on some of the athletes you have probably never heard of before but are so good at what they do. For example, Laura Kline is a multi-sport athlete and the best at what she does. Another example is Darcy Gaither who is a world champion kayaker. She kayaked the entire length of the Amazon River fueled by plants and most recently she ran 40 miles in the Colorado Mountains to celebrate her birthday. I also wanted to highlight some of the more famous vegan athletes most people have heard about like Scott Jurek or Rich Roll who shared their stories on how they achieved the results they have by eating a plant-based diet.

I actually started the book in 2013, I pitched it to publishers and had a literary agent and the concept, and made good progress and the book was almost picked up by a publisher, but it ended up not working out. So, during that time I went back to the basics and I self-published some books. But, as the plant-based athlete awareness grew thanks to all the hard work we’ve done and with the help of The Game Changers, I thought to myself, I think it’s time to try this book again. Writing has always been a passion of mine and something I work really hard at, I’ve been working at it since the third grade. It’s been a lifelong dream of mine to produce a book about this topic so I gave it another shot. I reached out to vegan ultra-marathoner Matt Frazier and we met up in person to talk about the idea. I said to him, “man I’d really love to do this book and be able to write about the best plant-based athletes in the world and really dive into their lifestyles, diets, training, and mindset, I want to know how they think, I want to share their stories on how they became who they are today. I also want to create a how-to method for anyone so if the reader is inspired by these athletes they can apply the methods to their own life, even if they’re not plant-based now–that’s what we aspire to do.”

Frazier agreed to the concept and we spent the last two years working on the project. We landed a major publisher, Harper Collins, that took a lot of hard work that I’m super proud of. We also launched a hardcover book available on Amazon now and in major retailers like Target and Walmart on June 15th.

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The Beet: What’s the most powerful lesson we can all learn from these athletes?

Robert Cheeke: The message is, you have to show up. Day after day, that’s with your training, diet, and goals, you don’t become an athlete overnight and the same goes with getting in shape. What I love most about some of these athletes is that they weren’t even trying to become athletes, they worked hard at overcoming something like drug addiction and found success as an athlete. They showed up every single day and became a champion. One of the themes throughout the entire book is that you have to believe in yourself because others aren’t going to do it for you. You have to believe in yourself and find reasons to show up every day. It comes down to the people who have a mission who outshine the rest of the world. A lot of it comes from mental attitude and mental strength. You need the perseverance to have the desire to achieve high-fitness results.

The Beet: Have you changed something in your life after talking to these athletes?

Robert Cheeke: Great question, I’ve been much more disciplined with my training. I found that I can get a little bit complacent, especially after working on a book for so long. After talking to various athletes, both men and women, I feel more disciplined. I eat more salads even though that sounds cliche but there’s a reason why people do it. I’ve also added the extra cardiovascular exercise of doing the stair master every other day. Those small adjustments that don’t require a ton of effort all add up.

The Beet: Do you have a mantra?

Robert Cheeke: My mantra is inspired by H. Jackson Brown Jr. who said, “Twenty years from now you will be more disappointed by the things you didn’t do than the things that you did do.” That’s why I want to help people chase their dreams and achieve their goals. And, that’s why I’ve devoted a quarter-century of my life to veganism because I don’t want to regret not doing the things I love that make a difference in the world around me.

The Top 20 Veggies with the Most Protein

1. Soy Beans

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein – 28.6g Calories – 298 Carbs – 17.1g Fiber – 10.3g Calcium – 175mg

2. Peas

If the pod, that peas are grown in, is split down the middle, that is an indicator they are ripe. Seeds inside the pod vary and can be green, white or yellow. 1 cup equals Protein – 8.6g Calories – 134 Carbs – 25g Fiber – 8.8g Calcium – 43.2 mg

3. Corn

Fresh corn is a great source of energy for those who like to stay active. Protein isn’t all that corn has to offer. Corn provides the body with potassium and B vitamins. 1 cup equals Protein – 5.4g Calories – 177 Carbs – 123g Fiber – 4.6g Calcium – 4.9mg

4. Artichoke Hearts

Artichokes are part of the sunflower family. The fiber in artichoke hearts is great for supporting digestion. 1 cup equals Protein – 4.8g Calories – 89 Carbs – 20g Fiber – 14.4g Calcium – 35.2mg

5. Asparagus

If not properly stored, Asparagus tends to go bad quickly, To elongate freshness, put damp paper towels around the stems, or place the entire asparagus bunch in a cup of water (like flowers) to maintain freshness longer. 1 cup equals Protein – 4.4g Calories – 39.6 Carbs – 7.4g Fiber – 3.6g Calcium – 41.4mg

6. Brussel Sprouts

Brussel sprouts have more Vitamin C than an orange. If your Brussel sprouts have a rancid odor that is an indicator you overcooked them. The smell occurs because the sprouts are composed of a great amount of sulforaphane. 1 cup equals Protein – 4g Calories – 56.2 Carbs – 40g Fiber – 4g Calcium – 56.2mg

7. Broccoli

If you are trying to lose weight broccoli is a great addition to your diet because it consists of 90 water and is also high in fiber. 1 cup (chopped) equals Protein – 3.8g Calories – 54.6Carbs – 11.2g Fiber – 5.2g Calcium – 62.4mg

8. Mustard Greens

Mustard greens provide the body with tons of Vitamin A, Vitamin C, Vitamin K and fiber. Adding steamed mustard greens into your diet has been known to lower cholesterol and reduce inflammation. 1 cup equals Protein – 3.2 g Calories – 21 Carbs – 2.9g Fiber – 2.8g Calcium – 104mg

9. Avocado

Avocado is commonly mistaken as a vegetable but it is technically a fruit. This fruit had to be included in our veggie list because it isn’t just tasty but super nutritious. Avocados are packed with protein but they are a great source of potassium and fiber. Avocados are a great addition to any salad, sandwich and even smoothie! 1 cup equals Protein – 3.0 g Calories – 240 Carbs – 12.8 g Fiber – 10.1g Calcium – 18 mg

Onions are an unappreciated food hero since they provide 20 percent of your daily Vitamin C and deliver an abundance of antioxidants that can reduce inflammation. 1 cup (chopped) equals Protein – 2.9g Calories – 92.4 Carbs – 21.3g Fiber – 2.9g Calcium – 46.2mg

11. Beets

The entire beetroot is edible including the leaves which contain loads of vitamin A, calcium, iron and potassium. Beetroot is high in sugar but is considered one of the most nutritious veggies used in salads and soups. 1 cup equals Protein – 2.8 g Calories – 74.8 Carbs – 17g Fiber – 3.4g Calcium – 27.2mg

12. Oyster Mushrooms

Oyster mushrooms are commonly seen in Chinese dishes. They grow best in a controlled environment indoors. Oyster mushrooms have so many nutrients to offer besides protein such as iron, calcium, zinc and folic acid. 1 cup (raw and sliced) equals Protein – 2.8g Calories – 37 Carbs – 5.6g Fiber – 2.0g Calcium – 2.6mg

13. Bok Choy

Bok Choy is a member of the mustard family. One of the oldest cultivated vegetables in the world, Bok Choy means “white vegetable” and is a great source of vitamins A, C, B6, K, and E, magnesium, potassium, iron, manganese, and calcium. 1 cup equals Protein – 2.7 g Calories – 20.4 Carbs – 3.1g Fiber – 1.7g Calcium – 158mg

14. Green Beans

Green beans are a great source of vitamins B, C and K, and minerals such as magnesium, iron and manganese. Green beans should be cooked before eating, to destroy lectins. China is the biggest grower of green beans in the world, exporting over 15 million tons a year. 1 cup equals Protein – 1.8 g Calories – 31 Carbs – 7 g Fiber – 2.7 g Calcium – 37 mg

15. Cauliflower

The most nutritious way to consume cauliflower is steamed. Don’t get intimidated by orange, purple or green cauliflower. All three types have the same benefits as white cauliflower. 1 cup equals Protein – 2.2g Calories – 28.6 Carbs – 5.4g Fiber – 2.8g Calcium – 19.8mg

16. Turnip

You can eat the entire plant, root and leaves. The turnip root is high in vitamin C and the greens are high in vitamins A, C, E, B6 and K, believed to counter inflammation. Add turnip roots to soup, or mash them. Add them to salads. 1 cup equals Protein – 1.6g Calories – 28.8 Carbs – 6.3g Fiber – 5.0g Calcium – 197mg

17. Alfalfa Sprouts

Alfalfa sprouts might be little but they sure are powerful. Plus they’re quick and easy to grow. They are loaded with Vitamin C, Vitamin K, Iron and more. But because they have been known to carry bacteria, make sure to fully cook alfalfa sprouts if you have a fragile immune system or are pregnant. 1 cup equals Protein – 1.3 g Calories – 8 Carbs – 0.7 g Fiber – 0.6 g Calcium – 10.6 mg

18. Tomatoes

Keep your tomatoes fresher for longer by storing them stem down. When exposed to sunlight the Vitamin C in a tomato will diminish. 1 cup equals Protein – 1.3g Calories – 26.8 Carbs – 5.8g Fiber – 1.8g Calcium – 14.9mg

19. Zucchini

Zucchini has an abundance of potassium, even more than a banana! The reason zucchini isn’t high in calories is that it is made up of 95% water. 1 cup equals Protein – 1.2g Calories – 28.8 Carbs – 7.1g Fiber – 2.5g Calcium – 23.4 mg

20. Spinach

Spinach is filled with Vitamin A, Vitamin E, Vitamin K, fiber and protein. The best part about spinach is you can sauté it, blend it or eat it raw! Spinach is best grown in rainy and cool weather. 1 cup equals Protein – 0.9g Calories – 6.4 Carbs – 1.0 g Fiber – 0.6g Calcium – 27.7 mg

The post How to Build Muscle and Boost Performance, By a Vegan Bodybuilder appeared first on The Beet.

So when Formula One Driver Lewis Hamilton changed his diet to a fully plant-based eating plan, it made news among the racing community and the rest of the world. Hamilton had the winningest start of his career and recently told The New York Times that he credits his new plant-based diet with making the difference. Hamilton gave up processed food and animal products in exchange for a regime of vegetables, fruit, nuts, and grains. And he doesn’t actually like to talk about it too much, for fear that his competition might get the memo and try it themselves.

In fact, Lewis Hamilton is not the first well-known vegan driver to make headlines and win races. Andy Lally, Landon Cassill and others have made plant-based their passion, too. We’re also super inspired by Leilani Münter, a biologist, eco-activist and race car driver to whom ELLE magazine awarded their Genius Award for her work, and who uses her platform to lobby for solar power, electric cars and animal rights. Plus, she wins.

In the newly released documentary The Game Changers, athletes and scientists discuss the benefits of plant-based eating on athletic performance, not just long-term health effects. The elite athletes, including Hamilton, are featured as examples of how the misperception of needing animal protein to perform at the highest level. Also included in the doc are an Olympic cyclist, sprinters, distance runners, members of the Tennessee Titans, NBA stars and extreme fighters. The Strongest Man Alive contest winner is also vegan and gives a heartfelt testimonial about how going plant-based enhanced his sports performance.

We aren’t saying you have to change your grip if your game is suffering. But that grip might just be on your drumstick, lamb chop or burger. Because it turns out Hamilton isn’t alone. Novak Djokovic won Wimbledon this year and credits his energy and recovery to his plant-based diet. And co-captain of the World-Cup winning U.S. Women’s Soccer team, Alex Morgan, has been vegan for years. Kyrie Irving won a championship ring with the Cavs and is a six-time all-star MVP. The Williams sisters are plant-based. We see a trend here. Just sayin’.

20 Athletes Who Went Vegan to Get Stronger

1. Novak Djokovic: Number one tennis champion in the world

The number one tennis player in the world, Novak Djokovic, went plant-based more than twelve years ago to enhance his athletic performance and win more matches. In recent interviews, he has credited going vegan with helping him rise from third place in the world to first in the world because it helped clear his allergies. Before changing his diet, Djokovic had searched for cures to the breathing issues that cost him matches and focus which caused him to struggled during his most intense matches. The allergies used to make him feel like he couldn’t breathe and would be forced to retire from competitive matches as he did in Australia. “Eating meat was hard on my digestion and that took a lot of essential energy that I need for my focus, for recovery, for the next training session, and for the next match,” he said. Djokovic emphasized he does not eat foods that require a lot of digestion, especially in the morning, when he needs all of his energy for training. Instead, he starts the day with hot water and lemon, then celery juice, and some superfood supplements.

2. Tia Blanco: Professional Surfer and Beyond Meat Ambassador Read More: 20 Who Athletes Swear by a Plant-Based Diet to Boost Performance

Tia Blanco won gold at the International Surfing Association Open in 2015 and credits her success to her vegan diet. Blanco reports that a vegan diet helps her stay strong and she enjoys eating different forms of vegan protein like nuts, seeds, beans, and legumes. The professional surfer was influenced by her mother, who is a vegetarian and grew up in a veggie-forward household, Blanco has never eaten meat in her life, which made the plant-based switch much easier. And speaking of making things easier, Blanco has an Instagram cooking page called @tiasvegankitchen where she shares her favorite simple vegan recipes so all of her fans can eat like their favorite professional vegan athlete. In addition to her home-cooked meals, Blanco recently became an ambassador for vegan company Beyond Meat and now she posts Instagram stories and highlights of her favorite meatless meat recipes.

3. Steph Davis: World Leading Professional Rock Climber

Steph Davis has been vegan for 18 years now and says, “there’s nothing in my life that hasn’t become better as a result, from climbing and athletics to mental and spiritual well being.” Davis has competed on some of the most challenging verticle routes on the planet –like Concepcion (5.13), which is known to be one of the hardest pure climbs anywhere. Davis holds the third overall ascent and is the first female to ever make the ascent of the route. Davis described it as her “most technically demanding climb ever.” Davis explained why she went vegan eight years ago when she partnered with PETA. “What can we do to start making changes in a positive way? And if it just so happens that changing our lifestyle leads to environmental benefits, health benefits, economic benefits, and positive social change, then all the better. One thing I’ve learned is you don’t have to do or be anything you don’t want to be, and you can change anything in your life just by starting to do it. It’s you who chooses who and what you are, by the things you think and the things you do.” She goes on to add, “no one says you have to become a “perfect” vegan overnight. But why not start making small changes and see how it feels? I believe it’s the small choices people make that have the biggest power to change, and nothing is more simple yet also more far-reaching than changing how and what you choose to eat. We’re all here for a short time, in the end, and living a well-intentioned and compassionate life seems like what ultimately matters the most, the only real goal that I aspire to.”

4. Venus Williams: Tennis Great

Tennis champion Venus Williams swears that making the switch to veganism was one of the factors that helped to improve her performance and get over an auto-immune disease. The tennis star went vegan back in 2011 when she was diagnosed with Sjögren’s syndrome, a debilitating autoimmune disease with a range of symptoms from joint pain to swelling, numbness, burning eyes, digestive problems, and fatigue. She chose to eat plant-based to recover to her formerly healthy self, and it worked so she stuck to it. The seven-time Grand Slam singles champion recovers faster on a plant-based diet now, compared to how she felt back when she ate animal protein. When you have an auto-immune disease you often feel extreme fatigue and random body aches and for Venus, a plant-based diet provides energy and helps her reduce inflammation. The Beet reported on Willaim’s diet and what she normally eats in a day to stay healthy, fit, and win more matches. Talking about her favorite dinner meal, Williams adds, “sometimes a girl just needs a donut!”

5. Mike Tyson: The First Heavyweight Boxer to Hold the WBA, WBC, and IBF Titles

Mike Tyson recently said he is “in the best shape ever” thanks to his vegan diet. The boxing legend then announced he’s getting back into the rings after 15 years, to fight against Roy Jones, Jr. in California later this fall. Tyson went vegan ten years ago after dealing with health complications and in the wake of having cleaned up his life: “I was so congested from all the drugs and bad cocaine, I could hardly breathe.” Tyson said, “I had high blood pressure, was almost dying, and had arthritis.” Now, the 53-year-old powerhouse is sober, healthy, and fit. “Turning vegan helped me eliminate all those problems in my life,” and “I’m in the best shape ever.” His new trainer agrees: Watching Iron Mike’s speed during recent training sessions, observed: “He has the same power as a guy who is 21, 22-years old.”

6. Chris Paul: The NBA’s Newest Vegan Who Was Influenced by The Game Changers

Oklahoma City’s point guard Chris Paul decided to ditch meat and dairy and was asked join on as a co-executive producer for the popular documentary, The Game Changers. For breakfast, Paul enjoys oatmeal with plant-based milk and nut butter. For lunch, he fuels up with pasta or brown rice with Beyond Meat sausage, grilled vegetables, and a curry sauce. His chef told USA Today, “The main thing is, we try to keep it as light and clean as possible for his normal routine, with organic ingredients. Anything that can minimize body inflammation. Chris is always worrying about what he can and can’t eat.” So far it appears he’s getting it right. In an exclusive interview with The Beet’s Awesome Vegans columnist Elysabeth Alfano, Paul said eating a plant-based diet helps him keep up with players half his age.

7. Colin Kaepernick: Former (future?) NFL Player and Social Activist

In 2016, Kaepernick made the switch to veganism with his longtime girlfriend to recover from a series of injuries that had him down for the count. The Beet recently reported on how this dietary switch has allowed Kaepernick to stay strong and healthy. Now, he’s in the gym building muscle and looks fitter than ever. But will he be picked up? The professional football player claims that a vegan diet makes him feel “always ready” to perform his best on the field.

8. Cam Newton: New England Patriots’ Newest Quarterback is Vegan

Cam Newton just replaced Tom Brady, who also follows a mostly plant-based diet, as the New England Patriot’s QB, after having made the plant-based switch back in March 2019. The NFL Star first decided to ditch meat and dairy to recover quicker from injuries when he learned that a plant-based diet is proven to help reduce inflammation. “I’ve seen such a remarkable change in the way my body responds to the food that I eat,” Newton told PETA for his recent partnership for a new campaign called, “Built Like a Vegan,” proving that you don’t need to eat meat to be strong. Newton enjoys a meat-free burger on a pretzel bun, heavy on pickles and sauce. He adds: “People often ask, ‘How do you get your protein?’ I just say, ‘I get it in the same way you do, but it’s fresher and cleaner.’ ” Newton shares how to do it: “My advice to a person who wants to become vegan is to eat on schedule. If you can eat on a schedule, you won’t miss [a meal or crave meat] or think anything different, and you’ll be alright.”

9. Elijah Hall: American Sprinter Training for The 2021 Tokyo Olympics

Elijah Hall says about his vegan diet: “Going vegan was the best decision” he has ever made. Hall holds records in the indoor 200 meters and was training for the Tokyo this summer when it got postponed by a year due to the pandemic. Hall said “the effects that it’s having on my body are amazing. Becoming a plant-based athlete has opened many doors to my health and my training.” We predict he’ll only get faster in the next 11 months and break records, come home with golf and be the world champion in 12 months.

10. Morgan Mitchell: Omplyian Sprinter Who Won her First Title at 2014 Australian National Championships

Five-years ago, Morgan Mitchell went vegan and it made her faster, leaner and happier. Last year she was featured in the plant-based athletes documentary The Game Changers and said, “Being vegan has helped me immensely. I don’t feel sluggish like I did when I was eating meat, and my recovery from training really took off. It felt like an overall cleanse for my body, and I started seeing greater results on the track.” Now Michelle is committed for the planet as well. “Ultimately helping the environment and not contributing to animal cruelty was a big thing for me, too. That was my initial reason for going vegan, and the rest of the benefits were just added bonuses.” Mitchell describes what she eats in a day for enhanced performance and more energy to win sprints. “I like to make sure I have three different types of protein in there. I use tofu, beans, and mushrooms, along with spinach, vegan cheese, and hash browns,” she says. “I also love to add Beyond Meat for more flavor, which is a great source of plant protein as well. That usually keeps me full for the better part of the day,” she told Well + Good.

11. Lewis Hamilton: Formula One Driver Who Credits His Vegan Diet For Allowing Him to Be Victorious

“We were taught that eating animal products was good for us but we’ve been lied to for hundreds of years,” said Lewis Hamilton. The Beet reported on Hamiltion’s vegan diet quoting The New York Times that he credits his new plant-based diet with making the difference in his career. Hamilton gave up processed food and animal products for vegetables, fruit, nuts, grains, because of his strong compassion for animals, for the benefit of the environment, and his own health. Hamilton isn’t the only vegan in his family. His dog Rocco is fully vegan and Hamilton says he’s “super happy” on Rocco’s very own IG post. Earlier this year, Hamilton gave up his private jet because he said it’s a big pollutant and aims to live a sustainable lifestyle. Back in February, he started a line of sustainable clothing with Tommy Hilfiger at London Fashion Week.

12. Patrik Baboumian: Arguably The Strongest Man in The World

Featured in The Game Changers for his elite strength and his superhuman ability to lift a car, Patrik Baboumiam is one of the strongest men in the world and also happens to be vegan. Baboumian lifted 358 pounds in the 2009 German log lift nationals. Back in 2014, Baboumiam partnered with PETA in his campaign “Want to be Stronger” describing powering yourself with plants and how you can build muscle without eating meat. One of his 2019 PETA campaigns showed him posing with crossed arms and leaves in his mouths with the text: “The world’s strongest animals are plant-eaters: Gorillas, buffaloes, elephants and me.” Bahoumiam’s diet consists of a dairy-free shake for breakfast with 8 grams of protein and 0 carbohydrates. For lunch, he enjoys vegan sausage, falafel, low-fat oven fires, peppers, and more grilled veggies. He normally eats 250 grams of carbs and 90 grams of protein just for lunch. Dinner includes vegetables cooked potatoes, and tofu. If you want to eat like Boubanian, he reports his food diary on his blog BarBend.

13. Arnold Schwarzenegger: Former Proessional BodyBuilder, Producer, The Game Changers, and former Governor of California

Here’s a guy who has worn many hats: Bodybuilder, Terminator, California Governor, and now vegan and advocate for the plant-based lifestyle. Arnold Schwarzenegger ditched meat and dairy and has proven that you don’t need to eat animal products to be strong, healthy and reverse symptoms of heart disease. Now 73, he had a pulmonary valve replacement 1997 due to a congenital defect and underwent emergency open-heart surgery in 2018 to replace the valve again. He then changed his eating and fitness habits and now extolls the virtues of plant-based eating for the environment as well as health reasons. He is a producer of The Game Changers (a movie with many masters) and an advocate for going vegan for health, the environment and the sake of animals (he posts on IG with his pet donkey and miniature pony, both household dwelling animals). Schwarzenegger said last year: “Right now, seven million people are dying every year. That is alarming and everyone in the government has the responsibility to protect the people…. 28 percent of the greenhouse gasses come from eating meat and from raising cattle, so we can do a much better job.”

14. Scott Jurek: Named One of The Greatest Ultra-Marathoner’s Of All Time Read More: 20 Who Athletes Swear by a Plant-Based Diet to Boost Performance

Jurek is an extreme ultra-marathon runner who has won the Hardrock Hundred, the Badwater Ultramarathon, the Spartathlon, and the Western States 100 Mile Endurance Run (you get the idea). Jurek has been vegan for almost two decades, after easing into it by cutting out meat in college, he slowly stopping seafood and finally giving up all animal products once he realized that eating this way made him feel healthier and happier. To run such an extreme amount of miles, you need to fuel your body with plant-based foods that will give you enough energy and carbohydrates to go the distance. The goal is to eat 5,000-6,000 calories of plant-based foods daily. Jurek outlined his plant-based diet in an interview with Bon Appetite. Instead of waking up to a hot cup of coffee to boost energy, he prefers to drink tea and a green smoothie with spirulina or chlorella and a host of other ingredients. He adds bananas, frozen pineapple slices, or mangoes, brown rice and pea protein, (for protein) to rebuild what’s lost in training. This is not just any smoothie.

15. Alex Morgan: USA Soccer Star, Plays for the Orlando Pride of the NWSL

Soccer star, Alex Morgan is one of the beloved members of the USA National Team that won the World Cup and has shown that the female players deserve to get equal pay as their male counterparts by the US Soccer Federation. She is also an animal rights advocate and longtime vegan, having given up meat when she decided that “it didn’t feel fair to have a dog, and yet eat meat all the time,” referring to her adorable pup Blue. Morgan aims to eat 90 grams of plant-based protein daily to stay fit and lean, especially for her workouts and on the field. Morgan admitted that breakfast was difficult because “a lot of the things I love like pancakes and French toast had dairy and eggs.” But now she enjoys oatmeal with nut butter and berries, smoothies, rice, quinoa, veggies, black beans, protein shakes, Mediterranean food, Impossible burgers, Mexican beans, and sauteed veggie burritos, she told USA Today.

16. Paul Rabil: Pro Lacrosse Player: A Vegan Diet Helped Alleviate His Sciatica

Paul Rabil who played for the Boston Cannons and the New York Lizards of Major League Lacrosse, ditched meat and dairy after his 2019 season ended and revealed he’s now “officially” vegan on YouTube. “At first [switching to a plant-based diet] was to help solve some pain and trauma that I was going through. Over the last two years, I’ve had two herniated discs…. and that has led to a ton of shooting pain down my legs, its called sciatica,” Rabil explains the purpose of his diet switch. He adds: “I’ve tried to a lot of things; I’ve had a number of cortisone shots; I’ve done physical therapy for two years. And I reached a place where I was thinking ‘okay maybe I can solve this with nutrition because a lot of our pain stems from inflammation. Within a few weeks, I started noticing a lot of alleviation so I started focusing and doubling down more on veganism”

17. Hannah Teter: 2006 Olympic Snowboard Gold Medalist

Hannah Teter won Olympic gold and silver in the halfpipe and is also a seven-time XGames medalist. She changed her diet after watching the documentary, Earthlings when she discovered how “horrible” factory farming is. After a strict vegetarian diet, Teter liked the way she performed and believes that her diet helped her win gold at the 2006 games. She now considers herself “plant-based” and in an interview with the Huffington Post, Teter said, “I feel stronger than I’ve ever been, mentally, physically, and emotionally. My plant-based diet has opened up more doors to being an athlete. It’s a whole other level that I’m elevating to. I stopped eating animals about a year ago, and it’s a new life. I feel like a new person, a new athlete.”

18. Nick Kyrgios: Professional Tennis Champion Ranked 40 in The World

Djokovic is not the only tour player to go plant-based. Nick Kyrgios shared that he does not eat meat anymore because of his strong compassion for animals. During the time of the Australian wildfires, the Aussie native explained: “I’ve been passionate about animal welfare for some time now. I don’t eat meat or dairy anymore. That’s not for my health, I just don’t believe in eating animals.” “I tried a vegan diet a couple of years ago but with all the travel I do, it was hard to stick to it. Since then I’ve managed to make it work, and I’ve been vegetarian for quite a while. “Seeing the footage of these animals suffering from the fires only reinforces why I’ve chosen this diet. When I see these terrible photos, I can’t comprehend eating meat.”

19. Matt Frazier: Ultra-Marathoner Credits Vegan Diet For Breaking Personal Records

Matt Frazier has run 27 ultra-marathons in his career so far and continues to write about the endurance strength of being a vegan athlete in his personal blog, which he started 11 years ago: No Meat Athlete. The Beet recently interviewed Frazier about his vegan journey and how to be a successful athlete on a plant-based diet. When asked about the first time he ditched meat Frazier replied, “I had already cut 90 minutes off my first marathon time. I was still 10 minutes away from the Boston Marathon qualifying time. I had plateaued, and I was not sure how I was going to find 10 minutes. [Plant-based eating] was what I was missing. That’s what it took. The other big noticeable difference to me [after going vegan] was I stopped getting injured. Injuries had always been a big part of my running journey. When I became vegan, it was around the time I ran three 50-milers and a 100-miler. I didn’t have any injuries. If it’s done right, [plant-based diets] can really help you recover faster.”

20. Michaela Copenhaver: Professional Rower, World Record Holder, 10,000m Indoor

Rowing is grueling. It’s known as the toughest endurance sport in the world. The world record-breaking female rower, Michaela Copenhaver went vegan in 2012 for ethical reasons, she told Great Vegan Athletes. “Initially, I just wanted to eat more vegetables. Those things are super good for you, and they’re delicious. Being vegetarian and vegan made me more conscious of how many servings I was getting a day (or not).” When she switched from vegetarian to vegan it was almost accidental: “I was traveling for a regatta in the fall of 2012. I had been vegetarian for 1.5 years already but relied pretty heavily on dairy and eggs. While I was traveling, I was bouncing from couch to couch and had no way to safely store dairy or eggs—so I decided to try a week without them. I felt great, and it wasn’t nearly as scary as I thought. I’ve been vegan ever since.” Now it’s a value system: “Once I stopped eating and using animals, I felt I could finally address a question that had been bothering me for a long time—what right do we have to exploit other creatures? Now, I understand that we have no right, and my motivations are primarily ethical.”

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The male vegan athlete is a growing breed and in this movie, everyone from NBA star Chris Paul to Australian Sprinter Morgan Mitchell shows off high-performance bodies and tells how going plant-based not only changed but improved their performance.

Editor’s Note: Since first publishing this piece, The Game Changers became the best-selling documentary ever on iTunes. We recommend it, especially for anyone who says: But I’m an athlete! How can I get my protein if I don’t eat meat? Rotten Tomatoes gave it four and a half stars while the audience liked it more, with a 99 percent approval rating.

You’ll see Tennessee Titans who eat plant-based thanks to chef Charity Morgan, wife of former Titan Star Derrick Morgan, who cooks for about a dozen players a day. You’ll wonder at how the body-builders amass such enormous girth and firefighters managed to save lives all on what looks to be “rabbit food” by some people’s estimation.

No one exemplifies this plant-based winning life more than Novak Djokovic, another of the film’s producers. He credits his dietary changeover some years ago as the reason for his winning performance at Wimbledon and has since explained that ridding his diet of sugar, animal products, and other elements helped him recover faster, move quicker on the court and have more energy overall. He does not call himself a vegan and many of the athletes self define as either plant-based or mostly plant-based, so the movie is not a one-track journey toward vegan lifestyle, but an ‘inconvenient truth” for the those in the population who think it’s impossible to be an athlete, or seriously active, and get heir nutrients and protein primarily from plants.

The Game Changers puts to rest any question of whether or not you can get enough protein on a plant-based diet to perform at your best. The filmmaker, James Wilks, takes us on his journey to understand the connection between food, performance and specific protein sources on the body. We watch as he interviews the “strongest man alive” and collegiate and professional athletes, World-Class runners, an Olympic cyclist, fighters, football players and then tells his own journey to health and recovery from injury. The movie is a must-see for anyone who believes, as we once did, that being an athlete means you need protein from animals to fuel the toned, fit, strong, fast body. Not true. This movie proves it.

The Game Changers is available for viewing on iTunes and other outlets as of October 1.

The post <em>The Game Changers</em> Shows Elite Athletes Going Plant-Based and Crushing It appeared first on The Beet.