Did you know that the gladiators were vegetarian?

Some of the people I most admire in the health community are plant-based. But I always thought it wasn’t possible as an athlete. I’d always come back to the same question: If I only eat plants, how am I going to get enough protein? The movie Game Changers tackles this question head-on and the science will blow your mind.

How We Got Here

Our modern meat consumption is a product of marketing. How often have you heard commercials with lines like, “Meat, it’s what a man eats.” When we finally proved the link between tobacco and lung cancer and smoking was no longer considered healthy, the processed food industry stepped in to fill the void left by big tobacco.

We are told that we must consume a large amount of protein, especially as athletes. We are also led to believe that the only way to get this protein is through animal consumption. However, broccoli actually contains more protein per calorie than steak.¹ It is recommended that the average adult consumes 0.8g protein per kilogram of body weight daily. This ratio can change with age and activity level.² It is not terribly difficult to meet your protein requirements by consuming plants.

Your Blood on Meat

Consuming animal-based protein immediately causes inflammation in the endothelium, the lining of your arteries. This restricts blood flow which can harm muscle performance.

Even one meal impacts blood composition. Researchers conducted a study using three players from the Miami Dolphins. One was vegan already, while the other two regularly consumed animal-based protein. On the first day, they were all fed breakfast burritos. Two contained meat (steak in one and chicken in the other), while the third was black bean. They then got their blood drawn. On the second day, they were all fed black bean burritos before getting their blood drawn. After putting the samples in the centrifuge to separate the red blood cells from the plasma, there was a clear difference in the two vials. Those who had consumed the animal-based burritos had cloudy plasma, which is part of the blood slowdown cited earlier. On the black bean burrito day, all three participants had clear plasma. Just one day and one meal had a tremendous impact.

Improving Recovery

In addition to causing inflammation in the artery lining, consuming animal-based proteins also results in an inflammatory response in the body in general. This triggers a stress response, increasing cortisol levels (prolonged cortisol elevation is linked to a number of Western diseases, including thyroid conditions).

Switching to a plant-based diet can result in a 29% reduction in soreness according to one study cited in the film. This is because eating meat causes changes in the gut microbiome that trigger an inflammatory response. This prolonged inflammation can also slow healing after an injury. It appears, then, that going plant-based can help you to feel better faster post-workout.

Check Your Teeth

An additional bit of evidence in support of a plant-based diet can be found in your own mouth. As a scientist explains in the movie, human molars are flat, which is consistent with the shape of herbivores. When you compare our tooth shape to that of a carnivore, you see that theirs are triangular. This supports the biting and tearing process they undertake when consuming their prey.

In addition to tooth shape, we also have longer digestive tracts, which support breaking down and extracting nutrients from roughage. We lack the ability to produce Vitamin C, which other animals do not.³ This means that we have always had to be reliant on plants in order to get this vital nutrient. It is possible that since we got enough from our diet, we evolved out of our ability to produce our own Vitamin C. Finally, we have trichromatic vision rather than the dichromatic vision found among carnivores. This additional nuance gives us the ability to see and identify ripe fruit.

Energy Efficiency

The sun provides energy to plants. Animals then consume these plants to grow. We then eat these animals to give us the energy to read books, run errands, and go to spin class. But wouldn’t it be more efficient to eat the plants directly? There is not a one-to-one transfer of energy from the sun to the human. A lot is lost during the life of the animal. Going direct to the source and eating plants helps to save energy that is lost during the livestock-raising process.

The same thing is true in the human body. Your muscles use glucose as their primary energy source. Protein must be converted to glucose in order to be used and there is energy loss during this process. Carbohydrates are a more direct fuel source. It is important to note that we are talking here about unprocessed/unrefined carbohydrates like whole grains rather than white breads/flours.

Okay, I’m on Board, But How Long Will This Take to Kick In?

The effects of changing to a plant-based diet are immediate. As shown in the blood tests with the Miami Dolphins players, even one meal with animal protein can negatively affect your blood composition, while one plant-based meal can change it in the opposite way.

“I feel better now than I ever have in my life”

“I feel better now than I ever have in my life” is the refrain heard by all interviewees, whether they are in their 30s, 40s, or even 60s. The elite athletes are also performing at the top of their game.

“Normally people my age can’t keep up with their grandchildren. My grandchildren can’t keep up with me.”

– Lou Smith, Former NFL Cornerback and Current Trainer

Also, those on a plant-based diet experience lower cortisol levels. That’s the hormone released during a stress response. I’m definitely in favor of lower levels of that.

Catch The Game Changers on Netflix, iTunes, YouTube, Amazon Prime, Vimeo, Google Play, and Vudu. Learn more about the film on their website gamechangersmovie.com

Sources

1. Stoll, Scott. “Yes, Plants Have Protein.” Whole Foods Market, 15 Jan. 2013, www.wholefoodsmarket.com/tips-and-ideas/archive/yes-plants-have-protein.
2. Dorfner, Micah. “Are You Getting Too Much Protein?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 23 Feb. 2017, newsnetwork.mayoclinic.org/discussion/are-you-getting-too-much-protein/.
3. De Tullio, Mario C. “The Mystery of Vitamin C.” Nature News, Nature Publishing Group, 2010, www.nature.com/scitable/topicpage/the-mystery-of-vitamin-c-14167861/.