The science behind veganism: Could going vegan make you a better runner?

From livefortheoutdoors.com

By Kate Milsom

From record-breaking marathoners to elite triathletes, the evidence for vegan running is growing. Here's what the science – and the athletes – say

Labelled as a bit faddy in the past, successful runners enjoying a vegan diet were regarded as an exception – with success seen as in spite of rather than because of the way they ate. But today’s evidence tells a different story.

For many, veganism represents one of the healthiest lifestyles around, with an ever-increasing number of top athletes swearing by a whole food plant-based diet. This group includes the likes of Fiona Oakes, who holds the world record for being the fastest woman to run a marathon on all seven continents, and the North Pole. Equally, Vegan Runners is one of the largest and fastest-growing athletics clubs in the UK, whose motto ‘eat plants, run faster’ certainly seems to be working.

So, what makes the vegan diet beneficial for runners? Philip Woodbridge, sports nutritionist and author of Plant-based 4 Running, explains in his book how avoiding meat, animal products and dairy, while increasing consumption of whole plant-based foods, helps to protect against “coronary heart disease, high blood pressure, certain cancers, obesity and type 2 diabetes.”

He explains this is because animal products tend to be high in saturated fats, cholesterol and protein, and low in fibre, antioxidants, phytochemicals and micronutrients. He explains this is because animal products tend to be high in saturated fats, cholesterol and protein, and low in fibre, antioxidants, phytochemicals and micronutrients.

As well as boosting performance, veganism is credited with speeding up recovery times after runs © Trail Running/Bob Atkins

There are plenty of athletes who praise the vegan diet for optimising recovery and preventing illness. Pro cyclist Christine Vardaros noticed she recovered quicker after a race or workout: “I broke my leg and recovered in three weeks. I was also full of energy and never sick.”

In particular, Christine noticed that giving up dairy improved her chronic asthma to such a degree that she no longer requires medication. Fellow triathletes Kate Strong and Dave Sheahan both agree that cutting out dairy is beneficial for respiratory issues. Dave explained that consuming dairy products builds mucus in the body, which aggravates respiratory problems.

In terms of recovery, animal protein, when digested, builds sulphurous amino acids as a by-product. The body must then neutralise those acids, which makes recovery less efficient when compared to consuming plant-based proteins.

Optimising recovery

Like berries, which can naturally soothe inflamed muscles. © Trail Running/Ben Winston

As for the benefits of a plant-based diet, YouTube star and expert nutritionist Paul Kerton explains: “Eating more nitrate-rich foods such as beetroot and dark leafy greens causes vasodilation of the blood vessels, which improves oxygen flow to the muscles. Animal products cause vasoconstriction, which has the opposite effect.”

Put simply, eating more nitrate-rich vegetables will improve recovery time, allowing athletes to train more often and at a higher intensity. Beetroot burgers and falafels from brands like Gosh, which are completely vegan and free from preservatives, are a good place to start.

Along with eating more vegetables, eating less animal products can also improve recovery. Powerlifter Stephen Coote explains: “Animal products often contain lots of saturated fat, which equates to a high amount of cholesterol. This causes arteries to narrow, which reduces blood flow. Animal products also increase blood viscosity, which restricts blood flow to muscles.”

As a consequence, less oxygen reaches the muscles, which increases recovery time after a workout or run. In comparison, vegetables contain zero cholesterol and 16 times more nutrients than meat, and are 64 times more anti-aging and antioxygen-rich. The anti-inflammatory quality of plant-based foods is essential in aiding recovery. Stephen says: “Meat-based diets are naturally inflammatory due to high levels of proinflammatory blood marker C-reactive protein, which causes systemic inflammation on top of regular muscle soreness.”

Instead of bacon baps or chocolate milk, try incorporating simple foods such as berries, ginger and turmeric into your post-run snack to naturally soothe inflamed muscles. Strength isn’t always built out on the trail – muscles are broken down during exercise and built back up through proper nutrition and rest.

The protein myth

A common misconception surrounding veganism is that vegans are protein deficient because they don’t eat meat. This isn’t true, as Christine Vardaros explains: “There’s animal protein and vegetable protein.” Animal protein has a more complete amino acid profile, containing the nine essential amino acids that the body can’t produce itself and must consume through the diet. Plant proteins are considered incomplete protein as they contain many but not all of the essential amino acids. However, eating a range of vegan proteins allows all of the essential amino acids to be consumed in the diet.

Christine continues: “Animal protein is harder for the liver to digest, which takes up a lot of energy, producing by-products of urea and ammonia.” Most animal proteins are cooked before being eaten, meaning the protein is denatured by the high heats and is less nutritionally valuable. A vegetable protein, however, is already in its constituent amino acids, which means that the body doesn’t have to use as much energy to break it down.

Stephen Coote mentions a recent study by The American Journal of Clinical Nutrition, which found that both plant-based protein and meat build muscle equally well. However, because plant protein comes with less “baggage” in the form of harmful components, it’s the more beneficial protein source to use.

Debunking the myth that we must eat meat to reach our protein needs, Philip Woodridge believes almost all foods contain protein in varying amounts. The healthiest sources of protein are grains, nuts, seeds, pulses and plant-based products, which can be easily added to your morning porridge, lunchtime soup or dinnertime salad.

Fuelling training

Runners in Bourne Woods, Lincolnshire © LFTO/Tom Bailey

A plant-based diet is rich in unrefined carbohydrate sources such as sweet potatoes and fruits, which keep you energised for longer than more processed options like pastries and bread. A typical day of eating for elite triathlete Kate Strong looks like this: breakfast starts with beetroot juice, hot water and lemon, and a big bowl of muesli with chia seeds for calcium, with linseeds for amino acids.

Lunch while training needs to pack an energy punch, so Kate fuels up with homemade energy balls of dates, apricots and sesame seeds, or rice balls for something more savoury. Dinner is green leafy veg, quinoa and couscous. Kate recommends massaging the spinach and kale before eating to release the nutrients.

Give it a go

While a vegan diet can be indispensable to improving fitness, keeping you in shape and optimising performance, it’s also possible to be an unhealthy vegan. With the amount of “vegan junk food” on the market, it’s easy to fall into the trap of replacing animal products with their equally processed alternatives. Vegan spreads and cheeses will still have a high amount of saturated fat and can be detrimental to athletic performance.

Dave Sheahan advises: “For those transitioning, vegan substitute foods are useful, so try swapping out one thing at a time.” You can start by substituting cow’s milk for plant milk. Just make sure that most of your diet consists of plant-based whole foods, as they will improve your running performance and overall health. For lasting health and performance benefits, Dave emphasises the importance of a long-term perspective for fast results in a healthy way, treating veganism as more of a lifestyle choice than another fad diet.

If all of this sounds a little tough to get used to and you’d miss your lunchtime sausage sandwich too much, give “flexitarianism” a go. This is part-time vegetarianism or veganism and is becoming more and more popular. According to a YouGov poll, 1 in 10 UK adults were predicted to participate in Veganuary in 2026. What are you waiting for?

Simple vegan alternatives

STEAK is full of saturated fats and cholesterol. Instead, try seitan, which is made from wheat gluten and provides similar amounts of protein for fewer calories per gram.

EGGS are high in protein but also in cholesterol. For a healthier protein source, try scrambled tofu, which will hold the same consistency for a fraction of the fat and calorie content.

SALMON is high in omega-3, yet the fish are often bred with chemicals and full of cholesterol and fat. Instead, try tempeh, a protein-rich soy product packed with omega-3 ALA. Alternatively, add chia seeds and ground flaxseeds to your cereal.

MILK is full of saturated fat. Instead, try one of the many plant milks available, including cashew milk, oat milk, almond milk and soya milk.

YOGURT is often full of fats and added sugars. Instead, try a soy-based yogurt that is fortified with calcium for lower fat.

ICE CREAM is a treat that’s easily substituted with a sorbet or vegan ice cream, like the vegan Ben & Jerry’s range.

https://www.livefortheoutdoors.com/trail-running/features/could-being-vegan-make-you-a-better-runner/ 

Ultrarunner Scott Jurek Has Been Plant-Based for 30 Years. Here Are His Top 3 Pieces of Advice

From outsideonline.com

By Ayana Underwood

Jurek, who broke the FKT record on the Appalachian Trail in 2015, fuels with legumes, whole grains—and vegan ice cream 

Many of us rely on meat to achieve our protein goals. According to research published in 2021, between 63 percent and 74 percent of people in North America eat meat-based protein on any given day. This includes both red and processed meat, which are both classified as carcinogens by the World Health Organization. Enter: more people shifting toward incorporating plant-based foods into their diets or opting for a vegetarian or vegan lifestyle. In fact, the plant-based retail market is now valued at $7.9 billion.

People’s reasons, including my own, for going plant-based include reducing their environmental footprint (livestock production accounts for 14 to 18 percent of greenhouse gas emissions), prioritizing their own health, and protecting animal welfare. Also, reducing red meat intake in favour of plant-based foods is linked to a lower risk of chronic diseases such as diabetes, improved kidney health, and a stronger immune system.

When I attempted to go vegetarian in college, I did so because I noticed that eating red meat would often leave me feeling sluggish and “heavy” post-meal. I’m no longer a vegetarian (it wasn’t sustainable for me), but I incorporate plant-based meats into my diet because I enjoy the taste and feel better after eating a plant-based “chicken” nugget or bean burger.

At Outside Days, I spoke with ultramarathoner and New York Times bestselling author Scott Jurek about his decision to go plant-based nearly 30 years ago, in 1999. Forgoing meat has become so deeply ingrained in his life that he even wrote a book, Eat and Run, about his transition to veganism and shared some of his favourite no-meat recipes. Here’s what he had to say about going plant-based and what he wished beginners would know.

1. You Don’t Need to Eliminate a Bunch of Meat From Your Diet Right Away

Jurek says that many people who attempt to transition to a vegan or vegetarian diet try to overhaul their entire diet overnight, which isn’t sustainable or realistic. “So many people go straight to elimination and say, ‘I can’t eat barbecue,’ but I always say to think about what you can eat.” He says that when people start eliminating meat from their diet, they forget to replace it with another protein source and end up not eating enough overall.

According to the National Eating Disorders Association, not consuming enough calories can cause muscles to break down, as your body turns to them for energy (which affects athletic performance), poor sleep, and cognitive issues.

To avoid removing foods from your diet too quickly, Jurek recommends starting small with Meatless Mondays. So, let’s say you eat some kind of meat protein source every day of the week, try swapping your Monday night beef burger with a black bean or sweet potato burger.

2. Prioritize Eating Whole Grains and Legumes

“I love whole grains and legumes, and I think they’re a staple for plant-based eating,” Jurek says. Whole grains, like oats and wheat, are an excellent source of fibre, which you need for a healthy gut and smooth bowel movements. The fibre comes from the bran that envelops each individual grain and contains vitamins such as vitamin A, iron, magnesium, and phosphorus. Many whole grains, such as quinoa and millet, are high in protein. Sorghum, a grain that originates in Africa, offers nearly ten grams of protein per half cup.

Legumes are rich in B vitamins, folate, vitamin C, potassium, calcium, and copper. They’re also low in sodium, making them a solid option for people who want to control their salt intake. One of Jurek’s go-to recipes is a lentil-mushroom burger. Lentils’ nutrient profile includes fibre, iron, and zinc, and just one cup packs about 24 grams of protein. They’re also gluten-free and have a low glycaemic index, which means they don’t cause big spikes in blood sugar.

3. Don’t Be So Rigid That You Suck the Joy Out of Eating

One of Jurek’s biggest pieces of advice is to have fun while you’re testing out plant-based foods. When he broke the running record for the fastest known time on the Appalachian Trail in 2015, Jurek didn’t just rely on nutrient-dense foods while consuming around 6,000 to 10,000 calories per day to stay fuelled; he also indulged in vegan ice cream. “It wouldn’t even be frozen anymore. But it was like drinking a milkshake. Just 500 calories down the hatch. I had healthy fat sources, but then I had some guilty pleasures like vegan ice cream,” he says.

Jurek has two young kids and hopes that his plant-based diet also encourages them to choose healthier food options. He says it is critical for parents to ensure eating remains enjoyable, no matter the diet they choose to follow. “A plant-based diet takes diligence and dedication, but it can be fun.”

https://www.outsideonline.com/health/nutrition/scott-jurek-plant-based-diet-advice/

Can a Vegan Diet Help You Build Muscles? Expert Explains

From onlymyhealth.com

Wondering if a vegan diet can help build muscle? Read on to understand how combining the right plant proteins can support your muscle-building goals 

When most people think about building muscle, they picture chicken breasts, eggs and whey protein shakes. However, when you are on a vegan diet, what about that? Is it possible to build muscle with a plant-based diet? The answer is yes, and here's how.

A vegan diet consists of 100% plant foods such as vegetables, fruits, pulses and grains. According to Aditi Prasad Apte, Senior Clinical Nutritionist at Aster RV Hospital, Bangalore, “It is very much in trend nowadays and often considered as ethical and clean, and has proven benefits for cardiovascular health, insulin resistance and gut health.” 

Can You Really Build Muscle on a Vegan Diet?

Yes, but with some careful planning. A vegan diet can aid in building muscle, Apte says, “When properly tailored, including sufficient calories and protein.” She suggests a mix of legumes, soy, whole grains, nuts and seeds for a well-balanced diet and healthy living.

The secret is to get enough protein and calories every day by using a combination of the best plant protein options.

A 2023 study published in the International Journal of Environmental Research and Public Health found that vegan bodybuilders could meet their protein targets and build muscle effectively during the bulking phase.

However, during the cutting phase, their protein intake dropped below recommended levels, mainly because reducing carbs also reduced their protein intake. The researchers concluded that with smarter food choices and supplementation, a vegan diet can support muscle building, but professional guidance is advisable.

Best Vegan Protein Sources for Muscle Building

The best vegan protein sources for building muscle are those that are rich in protein and low in fat.

• Tofu: About 100g contains about 17-19g of protein.
• Chickpeas: Good quality, non-GMO chickpeas are a good source of about 18g of protein per 100g.
• Edamame and lentils: Good, everyday sources of protein.

• The most underrated source, spirulina. It's a great protein boost for vegans who focus on building muscle and has approximately 70 per cent more good quality protein compared to dairy, says Apte.

  • Peanuts: Apte calls it the "poor man's almonds. She points out that peanuts have about 24-25g of protein in 100g and that "a handful of peanuts daily can help accomplish the protein goal. They will also be loaded with healthy fats.
  • Seeds and nuts: Nuts and seeds are not a key source of protein. “It helps to build muscle to an extent,” Apte said.

  Quick Tips to Make It Work

  The following are some tips to help you get it working quickly:

  • Consume adequate total calories, and muscle building will be restricted, no matter how much protein you consume, if you don't eat enough calories.
  • Mix various proteins throughout the day to get all essential proteins.
  • Mix into smoothies to get a concentrated protein punch from spirulina.
  • Make peanuts a healthy, convenient, and cost-effective snack. 

  Conclusion

  It's definitely possible to gain muscle with a vegan diet; you just have to make some adjustments. You can build muscle without eating any animal products, since you can focus on protein-rich plant foods such as tofu, chickpeas, spirulina, and peanuts, and ensure you have enough calories to meet your goals.

• FAQ

• 1. How much protein do I need on a vegan diet to gain muscle?

  6–2.2g per kg of body weight, which can be attained by consuming foods such as tofu, chickpeas, spirulina and peanuts.

• 2. Is plant-based protein as effective as animal protein for building muscle?

  Yes, in enough amounts and diversity. Protein-rich sources such as spirulina and peanuts are excellent, and consistency is the key.
• https://www.onlymyhealth.com/vegan-diet-for-muscle-building-12977846668
  

10 best plant-based iron sources for vegan athletes

From msn.com/en-us 

By Caitlin Rodgers

1. Lentils

©Pexels

Lentils deliver around 6.6 mg of iron per cup, making them one of the most iron-dense whole foods available on a plant-based diet. They're also rich in protein, fibre, and complex carbohydrates, which makes them a genuinely practical choice for athletes who need sustained energy alongside their iron hit. Whether you're making a big batch of soup or a quick weeknight dal, lentils are flexible enough to fit into pretty much any eating routine.

Beyond iron, lentils contain natural phenolic compounds and carotenoids that act as powerful antioxidants and have anti-inflammatory properties. That's a nice bonus for anyone whose training load keeps inflammation running high. A simple squeeze of lemon juice over a lentil bowl isn't just tasty - it's actually a smart absorption move that brings vitamin C into the mix right where you need it.

2. Tofu

©Unsplash

Tofu stands out as a plant-based iron powerhouse, with one cup of firm tofu containing about 13.3 mg of iron, making it one of the highest single-serving iron sources available without meat. It's also a strong protein source, which is doubly valuable for vegan athletes managing both muscle recovery and iron needs in one meal. The versatility doesn't hurt either - tofu absorbs marinades well and fits comfortably into everything from stir-fries to scrambles.

Tofu contains phytates, compounds that can inhibit iron absorption. However, the fermentation process in tempeh breaks down many of these phytates, making the iron more readily available for your body to use. For tofu specifically, pairing it with bell peppers, tomatoes, or a citrus-based marinade significantly improves how much iron your body actually takes in from a given serving.

3. Chickpeas

©Pexels

Chickpeas provide around 4.7 mg of iron per cup, and they come packaged with plenty of protein and fibre that keep you feeling full and fuelled through long training sessions. They're the kind of food that works hardest when it's the least dramatic - tossed into a grain bowl, blended into hummus, or roasted until crispy for a snack. For busy athletes who need high-nutrition food that's also low-maintenance, chickpeas tick every box.

Cooked chickpeas contain about 2.9 mg of iron per 100 grams, and their mild flavour makes them easy to pair with vitamin C-rich companions like tomatoes, lemon, and bell peppers. A classic chickpea curry with diced tomatoes isn't just comforting - it's actually a well-designed iron meal. Add a squeeze of lime and you've quietly upgraded the absorption value of the whole dish.

4. Tempeh

©Pexels

Tempeh, made from fermented soybeans, provides around 4.5 mg of iron per cup. What sets tempeh apart from most other soy foods is the fermentation process itself. Choosing tempeh over tofu when possible is a good strategy, because the fermentation process naturally reduces phytates and makes minerals more bioavailable.

That means you're not just eating more iron - you're actually absorbing more of it. The protein in tempeh is high quality, with a 100-gram serving containing around 20 grams of protein. For vegan athletes who are already navigating protein targets, tempeh does double duty in a satisfying way.

Try it sliced into strips and pan-fried until crispy, or crumbled into a grain bowl with roasted red peppers for an easy post-training meal that quietly handles both your iron and protein needs at once.

5. Spinach

©Unsplash

Cooked spinach delivers around 6.4 mg of iron per cup, which puts it right up there with lentils in terms of iron density from a leafy green. The cooking part matters here. Spinach contains compounds called oxalates, which can bind to iron and hinder its absorption, but a simple cooking process like steaming or sautéing can significantly reduce these oxalates and unlock more of the available iron.

So a raw spinach salad is lovely, but wilted spinach gets more of that iron into your body. Half a cup of cooked spinach packs around 3.2 mg of iron, plus vitamin C to help with absorption. That natural vitamin C content is worth noting because spinach essentially helps itself get absorbed.

Pair it with a protein like tofu or chickpeas, add a bit of lemon or tomato, and you've got a genuinely efficient iron meal with almost no extra planning required.

6. Pumpkin Seeds

©Pexels

Pumpkin seeds deliver around 4.2 mg of iron per ounce, which is a lot of iron for something you can toss into a trail mix or scatter over a bowl of oatmeal. They're one of those foods that earn their place in a busy athlete's routine simply because the barrier to eating them is so low. A small handful as a pre-workout snack or a topping on soup takes seconds and genuinely contributes to your daily iron intake.

Pumpkin seeds are also a great source of zinc and protein, and contain an extra dose of vitamin K and magnesium. They're bursting with antioxidants such as carotenoids, which have health-protecting properties. For athletes dealing with muscle soreness or oxidative stress from heavy training, those antioxidants are a quiet bonus.

Try them toasted and sprinkled over a lentil soup with a squeeze of orange juice to pull everything together.

7. Quinoa

©Pixabay

A 100-gram serving of cooked quinoa delivers approximately 2.8 mg of non-heme iron. Unlike many plant sources, quinoa is also a complete protein, containing all nine essential amino acids necessary for muscle repair and growth. That combination of iron and complete protein is relatively rare in the plant world, which is what makes quinoa genuinely useful for vegan athletes rather than just trendy.

It's a base you can build almost any meal around. While quinoa contains phytates that can slightly reduce iron absorption, this effect is minimal compared to its overall benefits. Rinsing quinoa thoroughly before cooking helps to remove saponins, its bitter outer coating, and can also reduce some phytate content.

That rinsing step takes about thirty seconds and makes a real difference. Cook it in a batch at the start of the week and you'll have an iron-rich, protein-complete base ready to go for several days of meals.

8. Swiss Chard

©8. Swiss Chard (SaucyGlo, Flickr, CC BY 2.0)

Cooked Swiss chard provides around 4 mg of iron per cup, making it one of the more underrated leafy greens in the iron conversation. It tends to live in spinach's shadow, but it's actually a comparable source and can be a nice change of pace when your taste for spinach wears thin. Like most leafy greens, it cooks down dramatically, so a large bunch in a pan becomes a manageable side dish in just a few minutes.

Swiss chard also brings magnesium and potassium to the table alongside its iron content, both of which matter for muscle function and recovery during heavy training blocks. Sauté it with garlic, a drizzle of olive oil, and a squeeze of lemon for an easy side that effectively combines an iron source with an absorption booster. It's one of those plates that does more work than it looks like it's doing.

9. Black Beans

©Pexels

Black beans contain around 3.6 mg of iron per cup, and they come with a full package of fibre, plant protein, and slow-digesting carbohydrates that support endurance and recovery. They're one of the most practical iron-rich foods for busy athletes simply because they're so easy to use. Canned black beans take virtually no preparation, making them a realistic option even on weeks when cooking time is tight.

Garlic and onions, from the allium vegetable family, can help increase iron absorption, so cooking your black beans with onions and garlic is a smart habit. Pair a black bean bowl with diced tomatoes, a handful of roasted peppers, and fresh cilantro and you've got a meal that addresses iron intake, absorption, and great flavour all at once. It really can be that simple.

10. Fortified Cereals

©Pexels

Fortified cereals can provide up to 18 mg of iron per serving, which makes them one of the most concentrated plant-based iron sources available in a single meal. The iron added is non-heme iron in forms like ferrous sulfate, which are typically well-absorbed, making fortified foods a reliable and accessible option for athletes with higher iron needs. For vegan athletes who struggle to hit their targets through whole foods alone, a bowl of fortified cereal in the morning can meaningfully shift the picture.

Consuming your fortified cereal with a source of vitamin C can dramatically increase the bioavailability of the non-heme iron, helping your body make the most of what's provided. A simple glass of orange juice or a handful of strawberries alongside breakfast does exactly that. Always check the ingredients list for sugar content, as many fortified cereals are high in added sugars.

Aim for options with fewer than 6 grams of sugar per serving to ensure you're getting a nutrient boost without an unnecessary sugar spike. Iron on a plant-based diet isn't complicated once you know the landscape. It's mostly about building consistent habits around these ten foods, pairing them smartly with vitamin C, and keeping an eye on the things that quietly block absorption like coffee, tea, and high-dose calcium close to meals.

In general, it's recommended that non-meat eaters consume 1.8 times as much iron as meat-eaters, due to non-heme iron being less absorbable. That sounds like a lot, but spread across a day of intentional eating, it's genuinely achievable. Your training deserves the fuel to match it.

https://www.msn.com/en-us/health/nutrition/10-best-plant-based-iron-sources-for-vegan-athletes/ss-AA21L8SF#image=10

Vegan Athletes Share Protein Secrets At One Of The Largest Vegan Festivals

From plantbasednews.org

The only thing vegan athletes seem to lack at this festival is tolerance for protein myths 

Think plant-based athletes struggle to get enough protein? Think again.

At one of the world’s largest vegan festivals, lifters, nutrition experts, and long-term vegans came together to share how they meet their protein needs and maintain impressive physiques on entirely plant-based diets.

In a video created by Dénes Marton, known as Daynesh on YouTube, the content creator explores common questions and misconceptions about plant-based living, including protein sources, diet variety, soy safety, and affordability.

At the festival, Marton interviews athletes who have followed vegan diets for years, some for over three decades, offering first-hand insight into how a plant-based lifestyle supports strength, endurance, and overall health.

Addressing persistent myths and practical concerns, the video highlights a range of high-protein vegan foods and shows that meeting nutritional needs on a vegan diet is both achievable and sustainable for athletes and everyday people alike.

How long-term vegans think about food, cravings, and protein

The first thing Marton establishes is just how long many of these athletes have been vegan. Interviewees share timelines ranging from eight to more than 30 years. One attendee says, “10 years as of June,” while another notes, “I’ve been vegan for 16 years.” One of them, who was a vegetarian before going vegan, has gone “31 years without meat.”

When asked whether vegans “only eat vegetables,” the crowd laughs the myth away. One athlete jokes, “Not quite. Just grass. Not even vegetables. Just hay.” Another pushes back by listing an entire spectrum of foods: “Tofu, tempeh, seitan, lentils, beans, legumes, vegetables, fruits, grains, nuts, seeds, whole grains.”

Several note that going vegan actually expanded their diet. One athlete says, “I used to just eat to eat, and now I get like really excited about certain new dishes or trying new plant-based restaurants while I’m here in London and so on.”

Do you have to eat soy, and is it healthy? Doctors weigh in

Marton interviews two medical professionals on the soy question. A naturopathic doctor explains, “You can definitely be vegan and not eat soy. I know a lot of vegans who don’t eat any soy products. Definitely possible.”

Another doctor, board-certified in family medicine, directly addresses the safety debate: “Isn’t soy bad for you? If you want to look at actual, high-quality research, like a meta-analysis of randomized control trials? No.”

He adds nutritional context: “Soy is high in those [isoflavones], but they’re actually good for you.”

Both professionals stress that soy is optional, and that fears about phytoestrogens persist despite robust evidence showing soy is safe and beneficial.

This athlete, interviewed by Daynesh, has been vegan for nine years and has not eaten meat for 31 years - Media Credit: YouTube/Daynesh

Do vegans miss meat? For these athletes, the answer is clear

When Marton asks whether they miss meat, the answers are emphatic.

One participant says, “In the last 16 years, I have never once missed eating meat.” Another adds, “I eat vegan meat, so it’s like it’s the same thing.”

For some, the aversion has grown stronger over time. One athlete says, “None because I’m so disgusted by dairy now. I’m good. I’m good.” Another explains, “It’s not food anymore to me. It’s the flesh of an animal, [a] sentient being. So I don’t miss eating meat.”

The biggest misconceptions about veganism

Across interviews, the same myths surface again and again.

One athlete is blunt: “I think the biggest misconception people still have to this day is that you won’t get enough protein on a vegan diet.”

Others mention the idea that vegan diets are limited. One participant says, “I have not eaten such a broad diet in my entire life.”

Another highlights cultural assumptions: “A lot of people in India believe that it’s either too expensive or that it’s a Western concept. And that’s so untrue because religions like Jainism and Buddhism that originated in India have their roots in veganism.”

Another adds, “That it’s really, really difficult. It isn’t that difficult. Literally within a month of being vegan, you will be a master of it. It isn’t like some PhD you need to aspire to.”

Is veganism expensive? Athletes say the opposite

The affordability question comes up repeatedly. One long-term vegan says, “I have actually been a low-income vegan, and your staple foods are not expensive.”

Another corrects the misconception more sharply: “It is incredibly cheap to be vegan.”

One interviewee summarizes what many echoed: “You can eat so much great food that doesn’t require a significant investment of money.”

Marton also encounters someone who jokes about “hitting the lottery.” Still, the message across the board is consistent: whole foods like rice, beans, lentils, and vegetables remain some of the most cost-effective foods available.

So, where do they actually get their protein?

The athletes offer long lists of high-protein vegan staples. One explains, “It’s tofu, tempeh, seitan, beans… soy is a complete protein… You do get complete plant proteins as well.”

Another says, “I eat the high protein vegan foods like beans, legumes, tofu, tempeh, seitan, TVP… I do have a protein shake once a day as well.”

One athlete, who consumes 160 to 180 grams a day, says, “Vegetables, rice, legumes, like this stuff has protein in it.”

The message: protein isn’t hard to find on a plant-based diet, and plenty of athletes hit their targets without issue.

Staying vegan for life? These athletes are not going back

When Marton asks whether they’ll stay vegan long term, the responses are unwavering.

One participant says, “I will be vegan until the day I die.”
Another points to their tattoo: “I got it tattooed on my arm, so I’m kind of screwed if I don’t.”
One adds, “The only regret that I have as a vegan is that I didn’t go vegan sooner.”

Others echo the same sentiment almost word for word:
“Not doing it sooner.”

Marton’s video captures something rarely shown in mainstream discussions about veganism: plant-based athletes who thrive not despite veganism, but because of it. Their diets are diverse, their protein intake is adequate, and their commitment is long-term.

Instead of struggling, many describe a lifestyle that is easier, cheaper, healthier, and more fulfilling than what they left behind.

And for those still worried about protein? As one athlete puts it, “I’m telling you, when you go vegan, you become so mindful of what you’re eating. You almost become like a health coach, but for yourself.”

https://plantbasednews.org/lifestyle/health-and-fitness/vegan-athletes-share-their-protein-secrets/