When it comes to sport, good nutrition is vital. A vegan diet can provide all the nutrients your body needs for training and competition and offers many benefits to athletes.

From nutrition basics, meal plans, and how to make the change, our vegan sports nutrition guide can help you get started and excel on your vegan fitness journey.

Start here

“Prior to 2012, I was the last person that anyone would have expected to go vegan! Being a bodybuilder, martial artist and doorman I swallowed the lies that we need meat, dairy, fish and eggs to build muscle, and I ate more of it than anyone you’ve likely ever met. Having subsequently read the data on nutrition and longevity and learning that the more of this food, and the fewer whole plant foods we eat, the quicker we tend to succumb to the major chronic illnesses that kill most westerners I faced a huge dilemma. I wanted to be big and strong but I didn’t want to be the cause of my own death!

I wanted to take animal products out of my diet but back then there weren’t many prominent vegan athletes and plant-based sports nutrition educational materials were lacking so it was a very scary time for me. Many years on I’m happy to say that it was actually the best decision that I ever made, being nothing but beneficial to my fitness regimen and I’m even happier to say that now we have sites like Viva!’s where you can quickly and easily learn all the key principles of plant-based nutrition and what to eat to fuel your individual sport with lots of free recipes, guides and even sample meal plans! Read the articles and watch the videos provided, apply what you learn and watch your performance sky-rocket!”

Paul Kerton, Personal Trainer, Nutritionist and YouTuber (Hench Herbivore)
YouTube | Coaching

Key Principles

runners

The Vegan Edge

A vegan diet offers many advantages to athletes. Here, we explore what they are, how diet affects your performance and why plants are the best sports fuel.

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Fuelling your performance

Switching to plants as your main fuel will reward you with more energy, stamina, easier breathing and faster recovery. Here are the main rules for how to eat to be at your best.

bowls of noodle dish

Nutrition basics

A varied, wholesome vegan diet is the best choice for athletes but to fuel your body right, it’s best to be aware of nutrition basics – what we need and where we get it from.

plant foods

Natural diet

The question of what a natural diet for humans is pops up very often. Here, we take a closer look at what our bodies truly need and thrive on.

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FAQs – vegan sports nutrition

All your questions on vegan diet for athletes and sports performance answered! From the straightforward to the complicated, we have you covered.

Foods

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Essential food groups

A healthy vegan diet that will support your athletic endeavours consists of these essential food groups. They are crucial to smart meal planning, so don’t skip any of them!

food ingredients

How to plan your meals

Following these meal-planning guidelines will increase your energy levels, speed up recovery after training, improve your digestion and make you feel more balanced.

people eating snack in gym

Snacks

Snacking is important for your athletic game so it pays off to do it well. Here’s how!

meal plan

Sample meal plans

Meal plans to get you inspired! They follow our meal planning rules and fit nutrient requirements for each athlete category.

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Vegan Sports Nutrition Recipes

Delicious and easy vegan recipes for athletes and active people. Healthy, nutritious and bursting with recovery-boosting antioxidants!

nutrient table

Food and nutrient cheatsheets

Planning healthy vegan meals is a walk in the park with our food and nutrient cheatsheets. They will help you achieve the best results in your athletic training.

Nutrition by Sport

american football game

American football

American Football has its specific nutrition requirements. Here are the key messages for the best diet for American Football players.

baseball player

Baseball

Baseball training has its specific nutrition requirements. Here are the key messages for the best diet for baseball players.

Basketball players

Basketball

Basketball training has its specific nutrition requirements. Here are the key messages for the best diet for basketball players.

bodybuilder

Bodybuilding

Bodybuilding has its specific nutrition requirements. Here are the key messages for the best diet for bodybuilders.

crossfit training

CrossFit

CrossFit has its specific nutrition requirements. Here are the key messages for the best diet for CrossFitters.

cyclist in mountains

Cycling

Cycling has its specific nutrition requirements. Here are the key messages for the best diet for cyclists.

football players

Football

Football training has its specific nutrition requirements. Here are the key messages for the best diet for footballers.

golf player

Golf

Golf has its specific nutrition requirements. Here are the key messages for the best diet for golfers.

hiker with her dog

Hiking

Hiking has its specific nutrition requirements. Here are the key messages and tips for the best diet for hikers.

capoeira

Martial arts

Martial arts have their specific nutrition requirements. Here are the key messages and tips for the best diet for martial artists.

rowers

Rowing

Rowing has its specific nutrition requirements. Here are the key messages and tips for the best diet for competitive rowers.

rugby match

Rugby

Rugby has its specific nutrition requirements. Here are the key messages and tips for the best diet for rugby players.

female runner

Running – distances up to 10k

Running has its specific nutrition requirements. Here are the key messages and tips for the best diet for runners focusing on shorter distances.

runner in woods

Running – distances from 10k up to a marathon

Running has its specific nutrition requirements. Here are the key messages and tips for the best diet for runners focusing on middle and long distances.

trail runner

Running – ultra distances

Running has its specific nutrition requirements. Here are the key messages and tips for the best diet for ultra endurance runners.

woman skiing

Skiing and Snowboarding

Skiing and snowboarding have their own specific nutrition requirements. Here are the key messages and tips for the best diet for skiers and snowboarders.

surfer

Surfing

Surfing has its specific nutrition requirements. Here are the key messages and tips for the best diet for surfers.

swimmer

Swimming

Swimming has its specific nutrition requirements. Here are the key messages and tips for the best diet for swimmers.

tennis player

Tennis

Tennis has its specific nutrition requirements. Here are the key messages and tips for the best diet for tennis players.

triathlete

Triathlon

Triathlon has its specific nutrition requirements. Here are the key messages and tips for the best diet for triathletes.

volleyball game

Volleyball

Volleyball has its specific nutrition requirements. Here are the key messages and tips for the best diet for volleyball players.

woman practicing yoga asana

Yoga

Yoga has its specific nutrition requirements and considerations. Here are the key messages and tips for the best yogi diet.

Making the Change

man preparing food

How and where to start

Excited about kick-starting your health and athletic performance with plants? Here are the key steps to success!

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What to expect

Changing your diet to a wholefood vegan one will boost your energy levels, stamina, digestion, recovery and more but it won’t happen overnight – find out how your body gradually adapts.

Man shopping

Shopping

Shopping can be a little challenging if you’ve just decided to go vegan but don’t worry, we’ve got you covered with our shopping hacks!

eating out

Eating out and on-the-go

Eating out brings up new decisions and conversations but you may be surprised how quickly times are changing – it’s easier than you may have thought!

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