IN today’s fitness world, more athletes and active people are turning to plant-based eating not just for ethical or environmental reasons, but because it can be a powerful way to enhance energy, recovery and long-term health.

Gone are the days when “vegan” meant weak or nutrient-deficient. From world-class sprinters to heavyweight lifters, many have proven that strength and stamina can thrive on plants when nutrition is approached smartly.

“A vegan fitness lifestyle focuses on whole, nutrient-dense foods that nourish the body, support muscle growth and optimise recovery without relying on animal products,” said nutritionist Keisha Black. “It’s about eating intentionally by balancing macronutrients, staying mindful of key vitamins and minerals, and learning how to fuel workouts efficiently.”

She said whether your goal is to build lean muscle, boost endurance, or simply train in a way that aligns with your values, a well-planned vegan diet can provide every tool you need naturally, cleanly and powerfully.

“A vegan diet excludes all animal-derived foods like meat, fish, dairy and eggs, and relies instead on whole, plant-based foods such as fruits, vegetables, grains, legumes, nuts, and seeds,” Black said.

“When designed thoughtfully, this approach supports every fitness goal, whether it’s building lean muscle, increasing endurance, improving recovery or maintaining overall vitality.”

She said the key is balance, and making sure you eat enough calories, consume a variety of protein sources, and stay mindful of nutrients that are harder to get from plants alone.

Black said in designing your diet, you should focus on the big three important food groups — protein, carbs and fats.

“Protein is essential for muscle repair and growth. While animal products are dense protein sources, plant-based proteins can easily meet your needs when eaten in variety,” she said.

She said top vegan protein sources include lentils, chickpeas, black beans, and kidney beans, as well as tofu, tempeh and edamame, which are soy-based foods. In addition, you can add quinoa, as well as nuts, seeds and nut butters, and plant-based protein powders.

“For carbohydrates, know that these are the energy source, the body’s preferred energy fuel, especially during workouts,” Black said.

“On a vegan diet, you’ll find them in abundance and in healthier, more complex forms. The best carb sources for athletes include oats, quinoa, brown rice, sweet potatoes, yams, and cassava, as well as fruits, especially bananas, mangoes and berries.

“Also have lentils, beans, peas, and vegetables like pumpkin, carrots and beets,” she said.

She said carbs not only power your workouts, but also aid recovery by replenishing glycogen stores.

“Healthy fats are the hormone helpers,” Black said. “Fats are crucial for joint health, hormone balance and nutrient absorption. The right types of plant fats keep your metabolism humming and support endurance.”

Black said the best vegan fat sources include avocado pears, nuts, seeds, olive oil, coconut oil, and nut butters.

“A small serving of healthy fats in each meal improves nutrient absorption, especially fat-soluble vitamins like A, D, E and K,” she said.

“When done right, vegan nutrition isn’t just an alternative, it’s an advantage.”