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.
Jump to: Key Principles | Foods | Nutrition by Sport | Making the Change
“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
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.
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.
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.
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.
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.
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!
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.
Sample meal plans
Meal plans to get you inspired! They follow our meal planning rules and fit nutrient requirements for each athlete category.
Vegan Sports Nutrition Recipes
Delicious and easy vegan recipes for athletes and active people. Healthy, nutritious and bursting with recovery-boosting antioxidants!
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.
American football
American Football has its specific nutrition requirements. Here are the key messages for the best diet for American Football players.
Baseball
Baseball training has its specific nutrition requirements. Here are the key messages for the best diet for baseball players.
Basketball
Basketball training has its specific nutrition requirements. Here are the key messages for the best diet for basketball players.
Bodybuilding
Bodybuilding has its specific nutrition requirements. Here are the key messages for the best diet for bodybuilders.
CrossFit
CrossFit has its specific nutrition requirements. Here are the key messages for the best diet for CrossFitters.
Cycling
Cycling has its specific nutrition requirements. Here are the key messages for the best diet for cyclists.
Football
Football training has its specific nutrition requirements. Here are the key messages for the best diet for footballers.
Golf
Golf has its specific nutrition requirements. Here are the key messages for the best diet for golfers.
Hiking
Hiking has its specific nutrition requirements. Here are the key messages and tips for the best diet for hikers.
Martial arts
Martial arts have their specific nutrition requirements. Here are the key messages and tips for the best diet for martial artists.
Rowing
Rowing has its specific nutrition requirements. Here are the key messages and tips for the best diet for competitive rowers.
Rugby
Rugby has its specific nutrition requirements. Here are the key messages and tips for the best diet for rugby players.
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.
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.
Running – ultra distances
Running has its specific nutrition requirements. Here are the key messages and tips for the best diet for ultra endurance runners.
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.
Surfing
Surfing has its specific nutrition requirements. Here are the key messages and tips for the best diet for surfers.
Swimming
Swimming has its specific nutrition requirements. Here are the key messages and tips for the best diet for swimmers.
Tennis
Tennis has its specific nutrition requirements. Here are the key messages and tips for the best diet for tennis players.
Triathlon
Triathlon has its specific nutrition requirements. Here are the key messages and tips for the best diet for triathletes.
Volleyball
Volleyball has its specific nutrition requirements. Here are the key messages and tips for the best diet for volleyball players.
Yoga
Yoga has its specific nutrition requirements and considerations. Here are the key messages and tips for the best yogi diet.
How and where to start
Excited about kick-starting your health and athletic performance with plants? Here are the key steps to success!
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.
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 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!