Veganism is not a fad but rather a revolutionary social justice movement for animal liberation. Veganism is about putting our hearts above our appetites, choosing compassion at each meal, and leading a cruelty-free lifestyle by example. A vegan diet may look different for each of us, and there are many different types: raw veganism, the frugivore diet, dirty/clean whole foods diet. When these "lifestyles" begin to take on various forms, growing more and more restrictive, it begs the question: was it really about the animals? Now, as you may be intrigued by veganism: what do vegans eat? How do they get protein? Vegan lifestyles require plant-based alternatives to their cruel counterparts for protein, calcium, and calories. For these reasons, an irresponsible vegan diet can result in undernourishment and vitamin deficiencies. But, a well-planned and nutrient-dense vegan diet is suitable for your average joe and Olympic athlete. I had the incredible opportunity to interview some of the most empowering faces of fitness: Angelina Perez, Caroline Beard, and Jennifer Tandugon. Here's how veganism changed the way they compete.
I began each of my interviews with the essential question of why. Why did you decide to go vegan? Each of the athletes I interviewed decided to go vegan because of the cruel treatment of animals and the harmful effects of animal agriculture. Caroline Beard, D1 Track and Field Athlete, says, "I knew I couldn't support these industries anymore and wanted to make a change... I'm still fueling my body properly but I'm saving thousands of animals' lives as well as reducing my carbon footprint!" Angelina Perez, Cross-Country State-Champion, says she has always been interested in going plant-based before she transitioned to veganism. After recovering from anorexia, Perez decided to transition to a vegetarian diet when she got herself to a "more healthy place physically and mentally" in recovery. For many individuals, veganism can appear as a "more socially acceptable form of restriction," but through proper nourishment, Perez promotes healthy relationships with food on her blog, @_runningonplants_ on Instagram.
Secondly, I took a poll to find out how these athletes felt about the controversy of honey as a vegan ingredient. We seemed to reach a consensus that honey is not a vegan ingredient, as it is sourced from the labor of bees.
I asked the athletes how veganism has made them better athletes inside and out. Perez says that veganism has immensely improved her athletic performance: her recovery period is much quicker. She has become more robust, and it has helped her develop a better relationship with food. Perez says that she shaved her track and cross-country times with credit to the vegan diet. Beard has also experienced these benefits and feels that veganism has deepened her passion for running. Beard and Perez can attribute their incredible success to the vegan diet and hard work in each practice. Jennifer Tandugon, the vegan bodybuilder, has said that the vegan lifestyle has made her more energetic and provided lots of blood flow from an otherwise intensive workout. Tandugon elaborates, "especially when you put tension on your muscles through bodybuilding thus [the vegan diet] gives your muscles a lot of extra love."
When I initially went vegan, I received a lot of criticism from others. I decided to ask the girls if they faced any criticism in their transition to a vegan lifestyle and, if so, how they responded. Perez says that a vegan diet appeared to others in recovery from an eating disorder as another form of restriction. Perez says that "becoming vegan has truly taught me how to enjoy food again and how to fuel myself correctly...I know that I'm getting in all of my needed nutrients in order to stay strong and healthy." Beard says that people became increasingly concerned that she was not getting enough vitamins or protein. Still, with the consultation of both doctors and nutritionists, gaining their seal of approval, she has led a very healthy lifestyle. Beard says that she has maintained perfect bloodwork over her four years of veganism and agrees with Perez that this lifestyle is sustainable for even the fittest individuals. Tandugon faced criticism from her family and friends, stating that they never understood the benefits of this lifestyle, even as she became "more creative, healthier, and in shape."
The next question hit home for me because I used to struggle with disordered eating habits. They were hard habits to break, but I improved my relationship with food and my body by adopting a vegan lifestyle. The athletes and I have concluded that veganism has improved all of our relationships with food. Beard says, "I now eat a much bigger variety of foods than I ever did before and have learned how to cook! (I didn't cook any of my own food before going vegan and was totally clueless about any cooking skills)." In accordance, Perez says that she "doesn't have fear around food anymore and it has made me really start to enjoy cooking again." Angelina's journey is inspiring because she achieved success and happiness in recovery while actively advocating against speciesism or a notion of human supremacy.
I then asked the athletes if they had any recommended vegan go-to meals for athletes. Angelina Perez says that her go-to meals are "buddha bowls, stir-fry and burrito bowls all of which are a weekly staple of mine. I'm addicted to smoothie bowls/thick protein shakes, I have one everyday!" Beard enjoys "pasta bowls, Buddha bowls, soups, burrito bowls, protein smoothie bowls, oatmeal, falafel, stuffed sweet potatoes, and basically anything! I love vegan-izing foods that traditionally aren't vegan, such as mac n cheese, meatloaf, buffalo wings, etc!" I couldn't agree anymore with Beard. I, too, stress a component of substitution on my blog. A crucial part of maintaining balance from your vegan diet comes from the foods you eat, making "veganization," as I like to call it, all the more invaluable. Jennifer Tandugon recommends "vegan pizzas from Whole Foods, Jinya Vegan Flying Ramen, and Chef Kenny's Asian Vegan Restaurant's Rainbow and Crunchy Roll, Sushi, and Pho."
There is a fallacious argument that a balanced vegan diet would directly lead to poor athletic performance. All of the athletes above disprove this theory. I decided to ask these ladies for their advice on athletes looking to transition to vegan lifestyles. Beard offers some honest advice: "I would say to definitely consult with a doctor or nutritionist to plan out your transition, because it can be overwhelming at first! You might want to just focus on changing one meal at a time when going vegan. I googled TONS of vegan recipes and checked out vegan cookbooks from the library for meal inspiration and read tons of books written by medical doctors about how to fuel properly as a vegan (one of my favorites is "how not to die" by Dr. Michael Greger)." Perez recommends advising a medical professional before beginning the vegan diet. "My biggest tip for any athletes interested in transitioning to becoming a vegan is to do lots of research and talk to a dietitian that specializes in plant based nutrition for athletes. This is crucial because under fueling when transitioning to veganism is very common and very dangerous. I love the vegan lifestyle, but it is very healthy and a lot of things are very high volume, but not calorically dense which can lead to people not eating enough. Overall, veganism can do wonders for athletes; it just has to be done correctly." Perez brings up a key point of caloric density that plays a crucial role in your fat loss or weight gain goals. More calorically dense foods mean that there are a more significant amount of calories for a smaller portion of food, and in most cases, vegan foods are the opposite. This means that you will be consuming fewer calories from a greater portion of vegetables and fruit. Tandugon recommends proper hydration, stretching, and proper nutrition to reap the benefits of the vegan lifestyle.
Finally, I asked the athletes why they would consider veganism a lifestyle or diet. We have concluded that veganism is a lifestyle rooted in ethical cause and philosophy on the treatment of animals. Tandugon explains that veganism becomes more of a habitual lifestyle over time, even a way of thinking, encouraging new vegans to seek discomfort. Beard also stresses a component of substitution for vegan athletes. Beard says, "I don't restrict any forms of food, and instead of cutting out animal products, I REPLACE them with something that is vegan and just as nutritious! Example: I replace milk with almond milk, meat with tofu/legumes, etc." For athletes, substitution is critical in hitting essential macronutrients in each meal. Perez stresses a concept of individualism; essentially, what may work for her is different for another athlete. Perez says that her eating patterns will not look parallel to others but encourages a balance.
I want to give a huge thank you to the incredible athletes that took the time to speak with me earlier this month. Their words of wisdom and ethical natures will carry them far into their sports. Please share this article with your friends and family, and have a great day!
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