What it is: You only eat plant-based foods, avoiding all animal product while also tracking how much protein you’re getting to make sure you’re facilitating anabolic growth.
What the research says: Some studies suggest vegetarians and vegans have poorer health, but the majority of research reports becoming a vegetarian folks who avoid meat have a lower risk of heart disease, cancer, type 2 diabetes, and have a longer life span. This may be even more true when comparing veganism against most current fad diets: A recent, large study in The Lancet found people who cut carbs and upped their animal intake had a higher mortality rate than folks who eat more plant-based foods.
And despite the bad rap of plant protein, 2017 research in theAmerican Journal of Clinical Nutrition reports that as long as men and women were getting at least the recommended daily allowance of protein (that’s 0.8 g/kg of body weight), carnivores and omnivores had roughly the same muscle mass and strength.
Meanwhile, research in Nutrients found among endurance athletes, fueling with plants or animals landed athletes with pretty much the same body composition and quality of physical performance, with carnivores clocking slightly more visceral, belly fat and omnivores logging a slightly better VO2max and comparable strength.
The pros: “Plant protein when eaten straight from the source comes packed with fiber and phytochemical—two of the most influential compounds for long-term health,” says Matt Ruscigno, RD, co-author of No Meat Athlete. Looking at the research, it’s clear those who eat more fruits, vegetables, whole grains, and legumes have lower rates of every major chronic disease. “Optimal nutrition for athletes is about more than performance; it also includes long term health,” Ruscigno adds.
The Cons: “It’s crucial for athletes to consume enough protein to maintain muscle turnover,” says Ruscigno. Some studies suggest vegans may need to eat more of the macro to achieve the same results they’d get from the animal variety like whey, but Ruscigno adds that, aside from strength athletes, a lot of guys underestimate their protein consumption.
The main worry isn’t in getting enough protein, but instead scoring it with within your daily calorie count, says sports nutritionist Jeff Rothschild, RD. Since most vegan sources of the macro are also higher in calories, it can be hard to be a calorie-restricted vegan without relying heavily on a lot of supplemental protein powders, he points out. Since powders are more likely to accumulate toxic metals like arsenic, mercury, and pesticides, you want to stay within just one scoop a day. (Rothschild suggests checking the Clean Label Project before you buy your plant protein.)
And you’ll have to take other supplements —a study by Mayo Clinic physicians found vegans are most often deficient in vitamin B12, iron, calcium, vitamin D, protein, and omega-3 fatty acids. In addition to B12, iron, and an EPA/DHA, vegans should add creatine and β-alanine supplementation to their routine, suggests a 2017 review in the Journal of the International Society of Sports Nutrition.
Who it’s best for: Pretty much every athlete who wants to cut his meat intake back will fare well on a high-protein vegan diet, but it’s an especially great option for guys with a family history of heart disease—forgoing meat can reduce your risk for ischemic heart disease by 32 percent.