The diet of the best athletes in the world!

January 31, 2020

Have you heard that Leo Messi is vegan? Robert Lewandowski revealed that he excluded meat from his diet and made the best form in his life! But they aren’t the only athletes who have chosen to do so. Mike Tyson, Serena Williams, Lewis Hamilton, Novak Djokovic are on a plant-diet as well.

If you also want to see if this diet can help you to improve your athletic performance, we have some tips for you:

  • In shops you can find more and more vegan products, but don’t consider them healthy in advance. Although they don’t contain animal products, they’re often full of sugar, preservatives and trans fats. Therefore, always check the ingredients list!

  •  Legumes – contain a large amount of proteins therefore athletes should reach for them often. You can make bean burgers, chickpea nutella, eat tofu and tempeh instead of cheese and drink soy or oat milk instead of cow’s. To make the legumes more digestible, it’s worth soaking them in water or water with soda (15mg soda in 300ml of water per 100g legumes) or cook them for a long time.

  • Wholegrain products, oatmeal, brown rice and pasta or rye bread are excellent sources of carbohydrates. It’s worth reaching for them before training, you will have more energy and this will make the training more efficient.

  •  Seeds and nuts – an excellent source of healthy fats and vitamins. It’s also worth reaching for peanut butter without trans fats. It’s better to reach for olives than olive oil or flax seeds instead of flaxseed oil- the less processed the product, the healthier. To avoid the oxidation process, keep them in a closed jar in the fridge!

  •  Vegetables and mushrooms- we all know that vegetables are rich  in valuable minerals and vitamins, but rarely anyone remembers about mushrooms that contain a lot of wit. D of which most people have deficiency.

  • Fruits – as healthy as vegetables, a bit more caloric, but for an athlete it’s good! Before training or competition, it’s worth reaching for dried fruits (e.g. dates) that will boast you energy!

Vitamin B12!

Vegetarians suffer from its deficiency, because they won’t find it in any plant product. Therefore, the only way is to supplement it. It’s worth taking 2 doses per day of 3.5 mcg and adding products enriched with this vitamin or taking once a day 100 mcg of it.


Are you afraid of anemia because of iron deficiency? You don’t need to, just make sure that the following products are in your diet:

  • Flax, pumpkin and sunflower seeds
  • Wheat bran and germs
  • Soybeans
  • White beans
  • Red lentils
  • Buckwheat and millet groats
  • Oatmeal and wheat flakes
  • Rye grain
  • Hazelnuts, arachids and almonds
  • Dried figs