Crushing Challenges and Fueling Your Wins

Hey everyone! If you’re like me, you love sports and you care about the planet. Maybe you’ve even decided to go plant-based, or you’re thinking about it. But being a plant-based athlete can sometimes feel like you’re playing on a team where everyone else is using a different playbook. You might even get “the look” when you say you are plant-based. If that is you, or you are considering making that lifestyle-changing decision, don’t worry, you’re not alone! Let’s break down some of the common misconceptions, challenges, and awesome benefits of being a plant-powered athlete. 

 

 
The Misconceptions vs. Reality: Clearing the Air

 

Before we dive into the social side, let’s tackle some of the biggest misconceptions about plant-based athletes: 

 

Misconception 1: You can’t get enough protein. 

   * Reality: This is a big one! This prompts the always fun question of “Where do you get your protein from?” People often think those eating plant-based don’t get enough protein. But there are tons of plant-based protein sources, like beans, lentils, tofu, tempeh, quinoa, nuts, and seeds. Let’s put this into perspective; some of the strongest creatures on earth (elephants, rhinos, gorillas and buffaloes) thrive on plants, not meat!

 

 Misconception 2: You’ll be weak and tired. 

   * Reality: Nope! Many top athletes, like tennis star Venus Williams and strongman Patrik Baboumian, are plant-based. They have amazing energy and strength. A well-planned plant-based diet can provide all the nutrients you need. From my own experience, I’ve gone from feeling like I needed a nap after each meal to been able to sustain the same level of energy during the day without those peaks and valleys that we most commonly experience on our regular diet. If you are still not convinced, my son, a D1 decathlete, changed to a plant-based diet and won 2 consecutive regional championships prior to going to college. If that is not a test, I don’t know what else would be.  

Misconception 3: You’ll have to eat weird, expensive foods. 

   * Reality: You can find plant-based versions of almost anything! Plus, many staples like rice, beans, and vegetables are super affordable. Furthermore, frozen options are just as good and much more affordable.

 
 
Misconception 4: Plant-based eaters are always deficient in B12. 

   * Reality: B12 is not naturally created by plants, but by bacteria. Because of modern farming practices (don't get me started!), everyone should supplement B12, plant-based or not. So regardless of your dietary preferences, B12 supplementation should be on your list.  
 

Misconception 5: You will lose muscle mass. 

   * Reality: If you eat enough calories, and enough protein, you will not lose muscle mass. Many plant-based athletes are very muscular. Caloric values are not changed regardless of the source. Protein still carries 4 kcal/gram, same as carbohydrates, and fats 9 kcal/gram. It is the composition of the ingested source that makes a difference.  

 

The Awesome Benefits of Being a Plant-Based Athlete 

 

Okay, now for the good stuff! There are some amazing benefits to being a plant-based athlete: 

• Faster Recovery: Plant-based foods are often high in antioxidants, which can help reduce muscle inflammation and speed up recovery after tough workouts.
• Improved Heart Health: A plant-based diet can lower your risk of heart disease by reducing cholesterol and blood pressure.
• More Energy: Many athletes report feeling more energetic and less sluggish on a plant-based diet.
• Better Digestion: Plant-based foods are high in fiber, which helps keep your digestive system running smoothly.
• Helping the Planet: Eating a plant-based diet is one of the best ways to reduce your environmental impact. 
  

 

The Social and Cultural Challenges: You’re Not Alone!

 
Let’s be real: being a plant-based athlete can sometimes be tough socially. Here are some common challenges and how to deal with them: 

• Family and Friends Don’t Understand: It can be hard when your family or friends don’t understand why you’re plant-based. They might make jokes or try to convince you to eat other foods. One solution might be to educate them: 
  • Share some easy-to-understand information about plant-based eating and sports.
  • Show them examples of successful plant-based athletes.
  • Cook together and show them how delicious plant-based food can be!
  • Make a tasty plant-based meal and invite them to try it.

Be patient and remember that everyone learns at their own pace. Don’t get defensive or argumentative. Just be a positive example. 

 

•  Eating Out Can Be Tricky especially during Travel and Competition: Finding plant-based options at restaurants or team events can be challenging. Although there are more plant-based options in restaurants, the challenge still remains. One option is to plan ahead and check menus online before you go out or call the restaurant and ask about plant-based options. Another option might be to bring your own food. I know this is not the sexiest or most popular option but, if you know there won’t be plant-based options and you want to stick with it then, pack a healthy meal or snack You can even get creative and create a plant-based meal by combining side dishes. Bring plenty of healthy snacks to keep you fueled between meals.

 

• Team Events and Celebrations: Team dinners, barbecues, and celebrations often revolve around non-plant-based foods. One solution might be to offer to bring a delicious plant-based dish to share with everyone. This shows that plant-based food can be just as tasty. If you really want to be sneaky, do not tell anyone it is plant based until after they try it and watch their reaction (hopefully not an allergic one!) when they realize it is a plant-based meal.  Ok, maybe you don’t feel like sending someone to the ER. In that case, talk to the organizers if you know about an event in advance and ask if they can provide a plant-based option. Definitely much cheaper and less legally binding. In the end, focus on the social aspect and remember that these events are about spending time with your team. Focus on the fun and camaraderie, not just the food. 

 

• Dealing with Teasing and Jokes: Unfortunately, some people might tease you about being plant-based. In my experience, jabs and sometimes insults come from utter ignorance and fear of the unknown used as a protection shield. In any event, be confident and stand up for your beliefs, but do it respectfully. Use humor, as sometimes a lighthearted joke can diffuse the situation. If all else fails then you might have to consider finding a new tribe that allows you to connect with other plant-based athletes online or in your community. Having a support system can make a big difference. 

 

Cultural Pressures 

In some cultures, non-plant-based foods are a big part of traditional meals and celebrations. Let me be the first to say hey, I get it. I come from a Puerto Rican household where most of our traditional dishes are either fried and not exactly plant-based (yet so delicious!!). I was a true, full-on carnivore that ate my main dish of meat with a side of meat. So trust me, I get it. Yet if you decide to make a dietary lifestyle change, be conscious that others might not have made the same decision and in the same manner that you expect for them to respect your choice, respect their cultural traditions, but maintain your personal dietary choices. You may find common ground and focus on the other delicious plant-based dishes that are part of the culture. One thing that may help bridge that understanding is to share your own culture if you’re from a different background.  Share some of your own cultural food traditions and have a good time.  

 

 

Tips for Success: Thriving as a Plant-Based Athlete 

Ok, here is the rapid-fire way of navigating your athletic journey:

1. Plan your meals: Make sure you’re getting enough calories, protein, and other essential nutrients.
2. Listen to your body: Pay attention to how you feel and adjust your diet as needed.
3. Stay hydrated: Drink plenty of water, especially during workouts.
4. Find your community: Connect with other plant-based athletes for support and inspiration.
5. Be kind to yourself: It’s okay to make mistakes. Just keep learning and growing.
6. Supplement properly: Make sure to supplement B12.
7. Eat a variety of whole foods: Whole foods are more nutritious than processed foods. 
   

 

My Personal Journey: You Can Do It!  

When I first went plant-based, I did it for health reasons. Even while exercising regularly, I suffered from a Pulmonary Embolism in my 40’s (well, technically, there were multiple embolisms at the same time). Not cool right? Even though I knew I needed to make a change, I was worried that the change would affect my performance and my children’s sports aspirations. Man, was I wrong... Yes, there were challenges, but I found ways to overcome them and quickly learned that I could thrive on a plant-based diet. There were many dishes we made that were, let’s just say “less than eatable” or not as savory or pretty as they were in the pictures. However, you learn as you go and it’s actually fun to experiment with new ingredients and recipes.   

 

Being a plant-based athlete / individual is about more than just food. It’s about making choices that align with your values. It’s about showing the world that you can be strong, healthy, and compassionate. And you can do it! 

 
What are your biggest challenges? Share your experiences and tips in the comments below!  

 

I hope this blog post helps you on your journey and if you choose to transition to a plant-based lifestyle! Remember, you’re not alone, and you’ve got this! More is not always better. Better is always better! 

 

For more tips, check out the ACTOS website and our Coach Like a PRO e-book series. Follow us on Facebook and Instagram and tell us what you think and what you need or would like to hear more about. Until next time!

  
Gaspar 

ACTOS Performance Innovation

 

*Dr. Gaspar A. Rosario is a seasoned healthcare expert with a Doctorate in Health Sciences and over a decade of clinical experience. His certifications in Weight Management, Performance Enhancement, and Exercise Therapy from the ISSA, coupled with his diverse medical background, position him as a trusted authority in the field.

 
References 

1. USDA Food and Nutrition Information Center (FNIC) (2025). https://www.nal.usda.gov/programs/fnic#:~:text=Frequently%20Asked%20Questions%20(FAQs),provides%209%20calories%20per%20gram.
2. NutritionFacts.org. https://nutritionfacts.org/recipes/
3. The no meat athlete. https://www.nomeatathlete.com/