Peak Performace is Plant Performance

As the referee’s whistle blows for the start of the second half, players spring into action, 11 on either side of the soccer field. The ground is damp as the ball slips and skids across the grass, the two teams in a deadlock. Tied at 1-1, the minutes tick on in a game that is seemingly going nowhere. With just a few minutes left, fatigue begins to set in as the players' legs turn to lead.

Suddenly, an opening appears. A perfect ball sends one of the outside backs crashing down the side of the field, covering 50 yards in just seconds – a run that no one can keep up with this late in the game. His touch pushes him past the last defender and leaves him face to face with a hopeless goalkeeper. As the ball strikes the back of the net, the whistle blows for full time and the celebrations ensue.

When Cole Ransom steps onto the field, his energy is undeniable. For an entire 90-minute game, he finds himself able to make runs forward, track back on defense and go toe-to-toe with the best athletes on the field. All these traits make him an incredible soccer player, but what truly sets him apart can’t be seen by watching him play.

Ransom follows a strictly plant-based diet.

The world of sports, and specifically sports nutrition, is dominated by protein shakes and meat-heavy meals. Daily social media news feeds are flooded with the best meal prep options, how to maximize your macros, and even more extreme trends like the carnivorous diet – one popularized by the supposed "Liver King."

However, in a time where being health and environmentally conscious is all the rage, more and more athletes are starting to change the way they view their diets, adopting one that avoids animal products. Names such as Serena Williams and Lewis Hamilton have made headlines as early and prominent adopters of plant-based diets in order to fuel massive success in their respective sports. However, these athletes are often pressured by the fact that their living depends on their performance. They look for every small advantage to improve their game, such as in their diet, and will go to extreme lengths, often times financially, to achieve those goals.

Cole is not one of those athletes.

Ransom playing in a match with the USC Club Soccer Team (Photo Courtesy/Cole Ransom)

“I don’t follow the diet because I need it to be at the top of my game,” Ransom said. “I do it because it makes me feel good about my body and my impact on the world – and I run a little faster.”

Just for some context, I am also plant-based. And I have been since I was a sophomore in high school. However, the first 16 years of my life, years spent in Texas I might add, were spent enjoying meat and animal products every single day. At the same time, I was playing goalkeeper at a pretty high level and had done so for much of my life. It was a difficult position and one that required not only a lot of mental strength, but also physical strength, as it took a massive toll on my body. Over a decade of diving all over the place, day after day, left me in a constant state of pain. I needed some sort of relief. It wasn’t until I watched the documentary The Game Changers, which looked to find the most optimal diet for athletes, that I found my answer. Plants. The documentary raved about the effects a vegan diet could have on athletes, specifically regarding symptoms like inflammation – exactly my problem. So quite literally the next day, after a particularly delicious sausage and cheese pasta (I remember it so vividly), I made the switch and haven’t looked back since. And, I love it. Not only has it become a larger part of who I am, reducing that unwanted inflammation along the way, but I am also confident that it has made me a better athlete.

All My Friends Are Plants patch

Ransom made the decision to switch to a plant-based diet a little over five years ago when he started learning about both the environmental impacts of animal agriculture and the health impacts.

“I went vegan, originally, for the environment and health simultaneously,” Ransom said. “But, it was a slow change. I dropped red meat, then all meat except chicken, then chicken and went fully vegetarian. And then, eventually, I became vegan about 4 years ago.”

As so many did, he also watched The Game Changers and it completely changed his mind about what he was eating. Since then, he’s seen big changes in his athletic ability.

“Basically my whole life I’ve always been slim, so I’ve never been a big guy,” he said. “But, I actually built more muscle as a vegan than I ever did before.”

Even as the plant-based lifestyle has helped Cole on the field, it has been equally beneficial to him off the field as well.

“What I’ve liked most has been that mentally and emotionally, it feels good to know that I’m doing something that has a reduced impact on the environment and is not contributing to harm and death of and against animals,” said Ransom. “It’s a part of my belief system now.”

A quick side note, almost all vegans are NOT like that “Vegan Teacher” or other social media outliers that are insistent on making people feel awful and disgusting about their diet choices. There are so many equally good reasons to not be vegan and, even if that weren’t the case, it still shouldn’t be shoved down people's throats. Cole and I just wanted to clear the air on that…

Still, completely changing your diet, especially in a society that is so far from embracing plant-based eating, isn’t an easy shift. But for Ransom, it has improved with time.

““There was one period of time in which I did find it difficult,” said Ransom. “In my freshman year at USC, I didn’t have a kitchen and the dining hall didn't have amazing vegan options. Once I got a kitchen though, it wasn’t too hard.”

And being vegan doesn’t have to be hard. You certainly don’t need to be a professional athlete with an individualized meal plan and dedicated cooking staff. For those everyday athletes looking to gain a competitive advantage or just feel better when they wake up each morning, Ransom has a word of advice: take it slowly.

“I would suggest, if someone is looking to become vegan, they should do it gradually. I think that is the easiest way to do it,” he said. “I think it’s also really important to read about the impacts of the diet, as you should be aware of certain needs like an extra scoop of protein or Vitamin B12.”

The possibilities of what you can eat on a plant-based diet are endless. Ransom shared one of his favorite vegan meals to cook.

Even if your diet matters a little more than the average person, a plant-based route is not only achievable, but empowering.

Shayna McCarthy is a Division 1 rower at the University of Southern California and is vegan. Her path to being plant-based isn’t what you would call “traditional.”

“I went vegan because I went to a New Year’s Eve party and someone had a meat lover’s pizza and I ate the whole thing,” McCarthy said. “I immediately regretted all of my life decisions and so I decided to go vegan for my New Year’s resolution and I never went back.”

Still, regardless of how she got there, McCarthy is glad she did and finds it very impactful in her personal and athletic life.

Shayna McCarthy rowing for her alma mater, Wesleyan University (Photo Courtesy/Shayna McCarthy)

“I’m definitely a better athlete because of it. It’s easy to get the right nutrients if you are conscious about it,” said McCarthy. “But I also went plant-based because of environmental reasons and that’s why it continued.”

McCarthy transferred to USC after rowing for four years at Wesleyan University, where she was named the Collegiate Rowing Coaches Association National Division III Athlete of the Year. She became the first athlete in Wesleyan history to earn the honor.

As a more competitive athlete, McCarthy has to ensure she is getting all the right nutrients, including eating meals that are packed with protein – a topic she hates getting asked about. She gets plenty.

“It just makes me feel smart when people ask,” said McCarthy. “I think some people are really uneducated.”

Just to back up Shayna on this one, “Do you get protein?” is easily the question vegan athletes, and honestly vegans in general, get asked most often. The answer? We do just fine, thank you very much, and it’s not that hard to get. In fact, most Americans eat far more protein than they need. Protein is found in everything from tofu and veggies, to lentils and oats. The U.S. government recommends the average adult eat about 50-60 grams of protein every day. With a fairly standard diet, even a vegan one, you can get that before lunch. So there you go. No need to ask anymore.

Regardless of whether you are an athlete or just choose to be vegan because you enjoy the aesthetic of an organic diet, it’s research shows that a plant-based diet can have a profoundly positive effect on human health if done correctly. Whether benefiting the cardiovascular system, having anti-inflammatory properties, or lowering cholesterol, a plant-based diet has the power to keep people healthy and even reverse some of the negative effects of their previous diet.

Nick Padula, an adjunct professor of nutrition at the USC Davis School of Gerontology, agrees. Padula teaches classes in everything from sports nutrition through the lifespan to food science, but also has his own private practice, working with athletes from high school all the way to the professional level.

“The benefit of a vegan diet is that it’s, obviously, mostly plants,” said Padula. “What Americans severely lack is their intake of fiber and multiple plants of different colors.”

For Padula and from a biological standpoint, a vegan diet can provide all the right nutrients and even reintroduce micronutrients that some athletes haven’t had in a long time. However, everyone has their own plan. It’s not one size fits all.

“It’s so individualized as everybody’s financial needs are different and food availability is different,” Padula said. “We need to break down what you’re eating, what’s your budget, and what are your goals for yourself? Do you want to be vegan for the rest of your life or are you just doing it because your girlfriend is doing it?”

And in his practice, Padula always works with the client to help meet their needs, whatever they may be.

“Whether it’s religion or belief, you actually have to respect that,” said Padula. “You understand it and you work with them around it.”

Still, no matter the journey, Padula has basic guidelines for any athlete as to what they should eat.

“What I like to preach to everyone is some kind of protein at a meal, a carbohydrate and color, P.C.C.,” he said. “I don’t care if your protein is from beans, lentils, tuna, or whey protein.”

Click on each section of the plate below for a complete plant-based meal!

Padula did recognize that there are some drawbacks to the plant-based diet for athletes, specifically when it comes to iron, calcium, and vitamin D, simply because they are less concentrated in plants. You just have to eat a much larger quantity than if you were eating animal products.

“You don’t need as much protein as we think. Protein needs can be met by a plant based diet,” he said. “And getting enough protein, vegan protein, is easier now than it ever has been.”

Need I say more.

Although the scientific evidence behind a diet like this and work like Padula’s is relatively new, the concept behind a plant-based diet has been around for much longer. Dating back to ancient times, a plant-based diet has slowly infiltrated itself into history.

Now that the plant-based lifestyle has become more well known, prioritizing education around the subject may be the next step forward so there can be more athletes like Ransom and McCarthy.

Rachel Suba is the Director of Sports Nutrition at the University of Southern California. She uses her background in culinary arts and expertise as a registered dietician to ensure all of the student athletes stay fueled in the ways that work for them. And, she wants to help them learn to achieve their goals on their own.

Rachel Suba, USC Director of Sports Nutrition

“There are so many aspects of teaching athletes how to actually cook for themselves, making foods taste great,” Suba said. “There has to be a lot of intentionality behind getting enough nutrients and enough calories.”

Suba spent 7 years at the University of Oklahoma with Lincoln Riley until 2021. When he came to USC to take over as the head football coach, she was asked to come with him. Now, Suba manages the entire USC dietician team as well as specializing with the football program. She sees great value in a plant-based diet.

““When it comes to recovery and getting inflammation out, fruits, vegetables, healthy fats, and quality protein are really helpful,” Suba said. “If you ensure that you get the right overall calories, micronutrients, phytonutrients and minerals, it's absolutely possible.”

But that’s just the point: It is possible. Whether you're only trying to stay in shape, or are competing in sports at a high level, a vegan diet is achievable and can have a huge impact on your physical, mental and emotional health. Ransom and McCarthy are just two who have seen improvement through this diet, one that has been heavily scrutinized as it has gained more and more popularity. And, in a world that seems to idolize processed food and animal products galore, maybe plant performance is peak performance.

As I continue along in my own vegan journey, I really am comforted to know that I am not alone. There is inevitably a lot of push back as a result of adopting a vegan diet. I even find myself questioning whether I’m doing the right thing or not after the latest pro-meat study comes out or some expert renounces the plant-based diet on TV. But I believe in what I’m doing and it works for me. And, no matter what your goals, there is a way to make the plant-based diet work for you and meet your needs. It was an odd, long transition, but I can wholeheartedly say it was the perfect decision for me. And you know what…I feel great.