By Dr. Richard Cunningham | Vail-Summit Orthopaedics & Neurosurgery (VSON)
For years, athletes were told they needed to eat meat to build muscle and maximize performance. But recent research has shown that a plant based diet can fuel elite-level performance. From endurance athletes to powerlifters, more people are asking: Can plants power my game?
Dr. Richard Cunningham, board-certified orthopedic surgeon and sports medicine specialist at Vail-Summit Orthopaedics & Neurosurgery, says the trend is hard to ignore.
“Ten years ago, very few high level athletes were fueling their bodies with plant-based nutrition,” says Dr. Cunningham. “Now, I regularly see accomplished athletes thriving on a plant based diet. The science is showing that plants can absolutely support performance at the highest levels.”
How a Plant Based Diet Works for Athletes
Rather than relying on animal products, a plant based diet consists of whole plant foods such as vegetables, fruits, grains, legumes, nuts, and seeds. While some athletes worry about missing out on protein, research confirms that plants can supply all essential amino acids when eaten in variety and sufficient quantity. For example, the biggest and strongest animals on the planet (elephants, gorillas, bears, hippos, rhinos, etc) eat only plants and build a tremendous amount of muscle.
In fact, plant-based protein often comes with added benefits like antioxidants and anti-inflammatory compounds. These can accelerate recovery, reduce soreness, and improve long-term joint health. Plants are also free of cholesterol, antibiotics, growth hormones, and if organic, are also free of pesticides and herbicides.
“The anti-inflammatory aspect of plant-based eating is wonderful for overall health and healing and disease prevention,” Dr. Cunningham explains. “For athletes dealing with chronic joint pain or overuse injuries, the reduction in inflammation can make a significant improvement in their ability to train and recover.”
Plant Based Diet for Strength Training
One of the most common questions athletes ask is whether a plant based diet for strength training provides enough protein for muscle growth. The short answer: yes. Beans, lentils, tofu, tempeh, seitan, nuts, seeds, grains like quinoa, and plant-based protein powders can all contribute to meeting daily protein goals.
Recommendations vary somewhat, but most athletes require roughly 1.6 grams of protein for every kilogram of body weight to support muscle repair and growth. This is achievable through plants as long as one eats a variety of plant based foods. Studies suggest plant-based athletes have similar strength and hypertrophy outcomes compared to their omnivorous peers.
“Building muscle and improving strength requires consistent and varied resistance training, protein intake, and recovery time,” says Dr. Cunningham. “The source of that protein doesn’t matter as much as athletes once believed. A well-balanced plant based diet for strength training can absolutely support muscle development.”
Plant Based Weight Training: Performance in the Gym
The gym is often where misconceptions about nutrition are tested. Many weightlifters assume that without steak or chicken, progress will stall. Yet, evidence shows athletes following plant based weight training programs can make equal gains in size, power, and endurance. For those interested in first hand accounts of high level athletes succeeding on a strictly plant based diet, Dr. Cunningham recommends checking out the documentary film “Game Changers.”
Carbohydrates from whole grains and legumes also provide steady energy for training sessions, making plant-based athletes less prone to “bonking” or hitting the wall during heavy lifts.
“The athletes I treat who commit to a plant based diet often report improved energy and quicker recovery times,” Dr. Cunningham notes. “That’s a real advantage when you’re training hard most days of the week.”
The Unique Edge: Longevity and Joint Health
Perhaps the most unique aspect of a plant-based approach is its impact on long-term health. While meat-heavy diets may increase inflammation and accelerate plaque formation of one’s arteries and cause cardiovascular disease predisposing to heart attacks and strokes, a plant based diet is associated with lower risks of heart disease, diabetes, and arthritis, all conditions that can cut an athletic career short.
“Sports are not just about performance in your 20s,” says Dr. Cunningham. “They’re about keeping your joints healthy enough to stay active into your 50s, 60s, and beyond. Plant-based eating offers a unique longevity benefit that aligns with those goals.”
Final Thoughts
Whether you’re an endurance athlete, lifting heavy in the gym, or just staying active, the evidence is clear: plants can fuel performance. A plant based diet for strength training and plant based weight training are not only possible but can provide unique health advantages.