In recent years, a growing number of athletes, both elite and amateur, have demonstrated the ability to perform at peak levels while fueling their training with predominantly or solely plant-based diets. This challenges the long-held association of strength with protein and, consequently, with animal products. One such athlete is three-time Olympian Kendrick Farris, who has thrived on a plant-based diet since 2014.
Kendrick Farris: A Pioneer of Vegan Weightlifting
Kendrick Farris, an American weightlifter who competed in the Rio Olympics, is notable for following a vegan diet. His personal best was almost 377 kg in the snatch and the clean and jerk. Farris's journey into plant-based eating began in 2014, shortly after the birth of his second son, Kingsley. This event gave him a new perspective on life, inspiring him to prioritize his health and longevity to be present for his family. He shares, “My son’s birth gave me a new perspective on life. I wanted to make sure I was around to see him grow up, get married, have kids, etc. Since then, Kendrick says, “I just feel better overall-spiritually, physically, and mentally.”
Farris grew up eating Southern comfort food in Shreveport, Louisiana, but found that these foods didn't make him feel or perform his best. This realization led him to explore alternative dietary approaches, eventually discovering that his ancestors ate plant-based diets for most of the year. He decided to change his diet to get back to what he considers a purer form of life. “I wasn’t concerned about my athletic performance: I thought that would take care of itself.
Louisiana outlet KTBS recently put up a short profile on three-time Olympian Kendrick Farris.
Diet and Nutritional Considerations
Protein Intake
One of the primary concerns for athletes considering a plant-based diet is protein intake. It’s a common misconception that plant-based athletes struggle with protein. However, according to Matt Frazier, author, if you’re eating whole foods, it’s not that hard to do. Even foods like veggies, fruit, rice, and pasta have some protein in them. Protein needs vary depending on several factors, including your bioindividuality, your muscle mass, and how well you digest and absorb protein, says Paul Kriegler, RD, Life Time’s nutrition program manager. Athletes performing moderate amounts of intense training should consume 0.45 to 0.68 grams per pound of body weight daily, according to the International Sports Society of Nutrition (ISSN), while those involved in high-volume intense training should increase their intake to 0.68 to 0.9 grams, or up to 135 grams daily for a 150-pound person.
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While animal foods offer a more complete amino-acid profile than most plants, eating a variety of plant foods can ensure you’re getting adequate amounts of all of them, says board-certified sports dietitian Kelly Jones, MS, RD. Plant foods with a high percentage of protein include soy products, such as tempeh and tofu, legumes, nuts, seeds, and even certain grains. For example, beans and legumes are rich sources of lysine, which plays a major role in protein synthesis. Other BCAAs are found in seeds, tree nuts, and chickpeas. Some, but not all, plant-based meat substitutes can also help support adequate protein intake. While it is possible for athletes to meet their protein needs through whole foods, supplementation can help ensure adequate intake. Plant-based protein powders can be particularly useful for athletes involved in high volumes of training.
Carbohydrate Intake
Whether you’re an endurance athlete, powerlifter, or boot-camp enthusiast, a plant-forward diet provides plenty of carbohydrates to fuel your training and recovery. According to the ISSN, athletes involved in moderate amounts of intense training should aim to consume at least 2.3 grams of carbs per pound of body weight per day - 345 grams daily for a 150-lb. Kriegler notes, however, that what is considered “optimal” carbohydrate intake largely depends on the individual. Time your carb intake based on fiber content, advises Jones. In their whole form, most plant foods are rich sources of fiber - with some beans and legumes boasting upward of 15 grams per cup. If you need a snack before a workout, Jones suggests avoiding high-fiber, high-fat, and high-protein foods because they can be slow to process for fuel and can lead to sluggishness or queasiness. Some of her recommended plant-based, preworkout snacks include rice cakes, applesauce, and potatoes (peeled).
Fat Intake
According to the ISSN, exercising individuals typically need between 0.23 and 0.68 grams of fat per pound of body weight per day - 34.5 to 102 grams daily for a 150-lb. person. One challenge for people who don’t eat animal products is finding an alternate source of the omega-3 fatty acids DHA and EPA, which are found in fatty fish. “If you’re eliminating animal products, I emphasize eating monounsaturated fats and some healthy saturated fats, such as coconut oil, and being cautious of overconsuming omega-6s, [which can cause inflammation],” says Kriegler.
Micronutrients
Micronutrients are found in vegetables, fruits, nuts, and seeds. Vitamin B12, which supports nervous-system function, is found in its natural form only in animal products. Supplementation through vitamins or fortified foods is essential for plant-based eaters because low levels can, over time, lead to issues like nerve damage. Vitamin D - well known for helping the body absorb calcium - also regulates calcium mineralization into bones and controls blood-calcium levels, which promotes calcium availability for muscle contractions. But relying on sunlight isn’t always practical, says Jones, so fortified foods and vitamins can be helpful.
There are also a handful of micronutrients in plant foods that are not as easily absorbed or plentiful as they are in animal products. Iron is essential for oxygen delivery. It’s found in plant sources such as lentils, chickpeas, beans, and soy products, but it is not well absorbed in its plant form, says Kriegler. Female athletes in particular may benefit from an iron supplement. Calcium is especially important for athletes to maintain bone density and prevent stress fractures. Soy, legumes, broccoli, and bok choy - as well as many fortified foods - contain ample calcium. Zinc is found in many plant foods, such as hemp seeds, pumpkin seeds, grains, nuts, and beans. Iodine is a trace element that plays a role in thyroid function.
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Along with the micronutrients in plant foods are phytochemicals, the elements that contribute to their color, taste, and smell. Many are antioxidants, including beta-carotene in carrots and sweet potatoes, lycopene in tomatoes, and lutein in dark leafy greens. For athletes, the antioxidant, anti-inflammatory, and overall nutritional benefits of plant foods can be powerful.
Practical Challenges and Solutions
Putting plant-based eating into practice can pose some challenges. These include:
- Eating too few calories: Plant foods generally boast fewer calories relative to the nutrition they provide, which can pose challenges for athletes who need a high-calorie diet to maintain a positive energy balance. “Often people will go plant-based and say they have no energy, but it’s because they’ve taken out meat and dairy and dropped total calories 25 percent without realizing it,” author Matt Frazier says. “Plant-based athletes need to focus on foods that are calorically dense - nuts, seeds, oils, etc.
- Doing too much, too fast: “A lot of people get inspired by a documentary and want to go vegan the next day. Diving into a plant-based diet can also be hard on your gut. Many people have trouble digesting certain high-fiber foods because their gut has not adapted to regular intake, says Jones. Drinking more water can help: Increasing fiber without increasing fluid can cause constipation and bloating.
- Not being prepared: As with any way of eating, it takes some planning to eat healthy on a plant-based diet. You may need to shop more frequently and be ready with nutritious plant-based snacks for moments when hunger strikes.
Farris's Training and Diet Philosophy
With food as his fuel, Kendrick spends 3-5 hours on his workout routine daily.
Kendrick doesn’t adhere to a super strict diet or overthink it. “I just eat what I want. I am not one that counts calories and I am not extremely strict. I eat when I’m hungry, because meals are used for fuel for the body. His wife Katrina cooks vegan meals at home every day. She says, “I don’t use vegan cookbooks necessarily. I mostly find vegetarian recipes from some of my favorite blogs and/or use family recipes and tweak them so they are vegan.
When asked about keeping the track of protein intake, Farris’ views are very different from the others. For him, training and recovery are the topmost priorities. Strike the balance between your protein intake and body requirement. This is what you can only figure out a complete body analysis. Yes, Farris never sticks to the specific time of eating this and eating that. However, his primary focus is on the snacks. Eat when you are hungry, the golden rule of Farris. You just need to stick to the vegan diet. Make patties with mushrooms and rice. Now grill them to get the flavor and texture like a beef patty. Farris is not quite fond of sweets and sugar.
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The Bigger Picture: Health and Environment
Adopting a vegan diet can have a profound impact on your mind and body. And if you’re active in sports or physical activities, that change can make a huge difference to your level of performance. Athletes who exclusively eat plant-based meals report that they think more clearly and truly see an improvement in their abilities.
Mountain biker Emily Schaldach’s efforts come down to the effect she can have on the environment. “If I can eliminate 90 percent of animal products for the rest of my life, it’s a significantly bigger impact than being vegan for a month. I think that kind of flexibility isn’t talked about as much as it should be,” she says.
Kendrick Farris believes that “People really just need to take some time to pay attention to what they are putting into their bodies. People have a lot of things they want to do - for themselves, for their children, for their communities.