THE VEGAN ATHLETE SYSTEM
More plants on your plate, the same strength in training.
A plant-based approach to sports nutrition, gradual and with no sacrifices. For people who train and want to eat more plants without losing energy, muscle or performance. Whether you’re vegan or not.
You don’t have to go vegan tomorrow
The word that matters is gradual. I won’t ask you to turn your diet upside down overnight: we start with one meal, learn to build it well, then add the rest when you’re ready.
That way the change lasts, your digestion adapts (fibre goes up a little at a time) and you keep enjoying your food.
What the science says
I like to speak plainly and rely on data, not trends. These are the points the method is built on.
It works, for athletes too
The Academy of Nutrition and Dietetics, the world’s largest organisation of nutrition professionals, considers well-planned vegetarian and vegan diets appropriate for every stage of life, including athletes (position paper, 2016). The key words are well planned.
Protein matters, the source less so
For people who train, the International Society of Sports Nutrition suggests 1.4-2.0 g of protein per kg per day (Jäger et al., 2017). With plant protein, vary your sources (legumes, soy, grains, nuts) and aim for the upper end.
Muscle: similar results
In a study published in Sports Medicine (Hevia-Larraín et al., 2021), young men new to lifting trained for 12 weeks on either a vegan or an omnivorous diet with the same protein intake (1.6 g/kg): muscle mass and strength increased similarly in both groups.
Vitamin B12 is not a detail
On a vegan diet B12 must always be supplemented: it isn’t an opinion, it’s something every guideline agrees on. Agree the dose with your doctor, together with checks on iron, vitamin D, iodine and omega-3.
Iron: smart pairings
Iron from plants is absorbed less well than iron from animal foods, but vitamin C improves its absorption. Legumes with peppers, broccoli or a squeeze of citrus: small pairings that make a big difference.
Recovery is built at the table
Quality carbohydrates to refuel, protein spread across the day’s meals and plenty of fruit and vegetables: the foundation for recovering well between sessions.
The method in three phases
1. More plants on your plate
We start with one meal a day. You learn to build it with the right share of protein, carbs and fats, without counting every gram.
2. Protein and performance
We match your protein to your training and your goals, choosing plant sources you actually enjoy.
3. Habits that last
Shopping, meal prep, eating out. We make the change easy to keep, because the best plan is the one you follow.
THE BOOK
The Vegan Athlete System
A plant-based approach to sports nutrition. Inside you’ll learn how to:
- boost energy and performance
- optimise recovery and body composition
- prevent the most common nutritional deficiencies
- structure a plant-based diet around your sporting goals
- adjust your needs to the sport you practise
- keep your social life while eating smart
The book is currently available in Italian.
1:1 consultation
About one hour by video call, focused on how you eat today, your training and your goals. My aim is to give you a concrete strategy for your situation. €150.
You pay directly here on the site and immediately receive an email with the link to choose your day and time.
Frequently asked questions
Do I have to go vegan?
No. The path is also for people who simply want to eat more plants. You decide how far to go.
Will I lose muscle?
If your total protein is adequate and you train well, research shows results similar to an omnivorous diet. We work on it together, step by step.
Which supplements should I take?
Vitamin B12 is essential on a vegan diet. For everything else, doses included, your doctor is the reference point, ideally after a blood test.
Will you write me a diet plan?
I’m not a dietitian or a nutritionist and I don’t prescribe diets. I teach sports nutrition: I show you how to build your own meals. If you need an individual plan, I work with a nutritionist.
The content on this page is for information and education only and does not replace advice from your doctor or a nutrition professional.