Vegans could always be stronger, faster and fitter if they ate animals. It’s the rallying cry of those that swear by the effects of steak, eggs and whey protein as they hone their own gym animal and deride the plant-based life.
This January, 52,000 of us have pledged to go vegan for the month and over a third of Britons have said that they are going to spend these cold and rainy days getting fitter. With a substantial proportion doing both, can vegans really sink their teeth into real athletic performance without the sporting world scoffing?
In October 2015 vegan roots crept into the mainstream as Forest Green rebranded and relaunched as the UK’s first football club free of animal products. Meat and two veg, bloody steak and celebratory pints – these were what victory was once built on. But Forest Green opened the eyes of many with a largely archaic view of sports nutrition – a post-game roast was a mainstay deep into the 90s – and raised debate around what it meant to fuel the body for sport.
A few years on and people are talking about the hottest dietary trend and top-level performance over the same quinoa salad.
Now it’s the norm to see vegans claiming world titles, setting records and dominating their sports.
Vegans can be super-strong, boast laser-quick reactions and show incredible endurance and are winning the acclaim to support their grain earned gains. Is there really any suggestion that Lewis Hamilton, Serena Williams and a raft of others could go even further propped up with animal products?
Protein is one of the building blocks for the body and protein of any variety is made up of a combination of amino acids. What we’re looking for is a ‘complete’ protein source. They contain the essential material for human muscle production and repair. Eggs, milk and most meats are all complete proteins and a tradition of having at least one with every meal is well-established. The question of how manageable protein intake becomes when you steer clear of animals is a hurdle.
It’s a fair enough concern in a way. Walk into any generic miniaturised supermarket and there are few options for the protein conscious vegan. From muscle mars bars to whey-rich milkshakes, the protein supplement market is saturated with dairy. Grab and go foods are littered with animal products by the most obscure means, too; falafel wraps are doused in yoghurt and some dry roast peanuts use powdered milk as a stabiliser.
Proteins of any variety are made up of a combination of amino acids, and a ‘complete’ protein needed for human muscle growth is a bundle of nine of them. Eggs, milk and most meats are all complete proteins and a tradition of having at least one with every meal is well-established.
But it’s now well documented that beefing up your meals isn’t the only way. Take tofu, it’s half the protein of steak but less than 25% of the fat and calories. Which makes it look a simple trade-off for those trying to build muscle while losing fat.
Soy, bulgur wheat, quinoa and a ton of others have the same essentials too, and an increasing number of fitness nutrition companies are upping the ante of vegan protein sources. Powders and supplements derived from soy and pea are the most popular and most major brands will offer a selection.
In a pinch (or an inner-city Tesco) there are a few go-tos you can begin rely on. No single nut contains all nine amino acids in isolation, a mixture will. They have the healthy fats needed to boost recovery after the gym too.
Plant-based yoghurts are a great option, with soy standing out as one of the most complete. A lot has been written about the detrimental eco-effects of soy, but realising that over 80% is grown as animal feed shows the real meat of the problem.
Then you have things like falafel (or a tin of chickpeas, your choice), avocado or anything with tofu that can stat to make a meat diet look increasingly obsolete.
Of course, for now, vegans will find it less convenient to meet their macros without resorting to meat. The sheer availability of protein in animal products makes it hard to overthrow. But with planning and an increased dietary vocab, plants offer a full protein spectrum, high vitamin density and lower fat.
With Tesco releasing Wicked Kitchen, offering vegan takes on some of the company’s staples this week, and Sainsbury’s expanding their range for the New Year, plant-based diets are sticking their roots firmly in the mainstream.
So next time your guests “can’t bring themselves to try the vegan food on offer” as Carlisle United chairman Andrew Jenkins did upon visiting Forest Green, don’t yearn for the plate of meat offered in return.