Can professional footballers thrive on a vegetarian diet? Expert weighs in

When football fans marvel at a player sprinting relentlessly for 90 minutes, making high-intensity tackles, and maintaining peak performance throughout long games in the FIFA World Cup, it's not just training and talent at work, but also nutrition.

While discussions around sports nutrition often focus on protein, muscle building, and heavy diets dominated by meat, eggs, and supplements, nutritionists and footballers are now challenging this notion.

A growing number of athletes are also proving that peak performance and a plant-based diet can go hand in hand. Top vegan footballers include Héctor Bellerín, Chris Smalling, Alex Morgan, and Christian Burgess. Sunil Chhetri, the Indian football captain, also adopted a plant-based diet.

Not many know there is even a fully vegan football club in the UK, Forest Green Rovers.

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Can professional footballers be vegetarians?

According to Dr Shikha Sharma, scientific advisor at Ranfort Wellness in New Delhi, professional footballers can not only be vegetarians but also meet all their nutritional requirements through carefully planned plant-based diets.

“There is a myth that vegetarian diets do not provide enough protein. That’s simply not true,” says Dr. Sharma. “The challenge is not protein availability but ensuring variety, balance and professional nutritional guidance.”

“Several athletes have transitioned to vegetarian or plant-based diets. Tennis champion Novak Djokovic is among the most prominent athletes; Olympic legend Carl Lewis has also advocated the benefits of plant-based eating,’’ she adds.

Many footballers are also turning to vegetarian diets. Plant-based diets are typically rich in antioxidants, fiber and anti-inflammatory compounds found in fruits, vegetables, legumes and nuts.  “The question is no longer whether footballers can be vegetarians, but how well a vegetarian diet is planned,’’ she adds.

Building a footballer’s plate

Footballers have immense nutritional demands. Traditionally, meat has been seen as the easiest way to meet protein requirements, but experts now say a plant-based diet, when consumed in sufficient quantities, can provide all the amino acids needed for muscle repair and growth.

Dr. Sharma recommends that athletes consume 1.5-2 grams of protein per kilogram of body weight daily, compared to around 0.8 grams for sedentary adults.

She however, insists it's just about eating protein; carbohydrates are the primary fuel for football performance.  The body needs carbohydrates for running, protein for strong muscles, and healthy fats for brain health. Good hydration and exact food timing are what keep them fast, sharp, and injury-free on the pitch.

Are veg proteins good enough?

Players need enough protein to stimulate muscle protein synthesis (build muscle), and also to repair muscle damage that occurs during training. Plant-based proteins, under the guidance of a nutrition expert, can be equally effective.

Another prominent nutritionist and author, Ishi Khosla, agrees that plant proteins are as rich and nourishing as those from meat sources.

Khosla says protein can come from a variety of vegetarian sources.

Milk, yogurt, cottage cheese, lentils, legumes and pulses like chickpeas, kidney beans, and sprouts, soya, tofu, seeds, nuts, beans, peas, and mushrooms are some suitable sources for daily nutrition.

Instead of protein powder, a great option is to make smoothies with real foods like Greek yogurt, milk, nut butters, and fruits like berries, apples, or bananas.

Carbohydrates and fats

Equally important are carbohydrates, which fuel intense training sessions and matches.  Football players rely heavily on glycogen stores for energy.

“Footballers are constantly running and recovering. Their carbohydrate intake needs to be higher, but these carbohydrates should come from whole grains, fruits and other complex sources rather than refined foods,” she explains.

Healthy fats are another often-overlooked component. Anti-inflammatory fats like nuts, seeds, dairy products, avocados, traditional butter and cold-pressed oils help support hormone production, recovery and the absorption of fat-soluble vitamins.

A typical day’s diet for a vegetarian footballer

Dr. Sharma outlines an example of what a vegetarian footballer’s day might look like.

The morning could begin with a light digestive drink containing ginger and other natural ingredients, followed by a large bowl of seasonal fruits, nuts and seeds.

Breakfast may include oats or muesli with dairy or plant-based milk.

Mid-morning snacks can include protein-rich shakes made with milk, almond milk or oat milk.

Lunch should centre on whole grains, legumes, vegetables and salads loaded with greens, seeds and healthy fats.

Pre-training snacks may include bananas, dates, coconut water or smoothies to provide quick energy.

Dinner could include millet pasta, grilled paneer, or baked broccoli.

Other recommendations

Fruits and salads should be a major part of the diet. Eat fiber-rich foods such as whole grains, lentils, beans, and vegetables.

Snack on real food about two to three times a day.

Drink at least one bottle of water within an hour or two prior to practice or competition. Drink three to five litres of water. Keep drinking something every 15 to 20 minutes.

Keep adding electrolytes-coconut water, watermelon, muskmelon, and traditional buttermilk- can also help maintain hydration without relying heavily on processed sports drinks.

Supplements are helpful, but not essential

Dr. Sharma believes the focus should not be on whether food is vegetarian or non-vegetarian, but on its quality.

“A footballer’s body is built by the nutritional value of every bite,” she says. “When the food is wholesome, balanced and nutrient-dense, a vegetarian diet can provide everything an athlete needs to perform at their best.”