Is Venus Williams Vegan or Vegetarian? Unpacking the Tennis Star's Plant-Based Nutrition Diet

October 5, 2025 •

5 min read

In 2011, tennis icon Venus Williams was diagnosed with Sjögren's Syndrome, an autoimmune disease that significantly impacted her health and career. This diagnosis led her to adopt a plant-based nutrition diet, which she credits for transforming her health and athletic performance. The question, 'Is Venus Williams vegan or vegetarian?', frequently arises when discussing her remarkable comeback and sustained success.

Quick Summary

Venus Williams, diagnosed with Sjögren's Syndrome, follows a predominantly plant-based diet, sometimes described as 'chegan,' which she credits with improving her health and performance. Her dietary approach involves mostly vegan foods, but she occasionally includes non-vegan items. This article details her plant-based journey, the potential advantages and challenges of such a diet for athletes like Williams, and practical considerations for following a plant-based lifestyle.

Key Points

Venus Williams' Diet: Is primarily plant-based, often described as 'chegan,' balancing strict veganism with occasional allowances.
Reason for Diet Change: Adopted a plant-based approach to manage Sjögren's Syndrome symptoms like joint pain and fatigue.
Dietary Evolution: Started with a raw vegan diet but found it unsustainable and transitioned to a more flexible plant-based plan including cooked foods like lentils, rice, and potatoes.
Benefits Cited by Williams: Improved athletic performance, better recovery, reduced inflammation, and clearer skin.
Key Nutritional Considerations for Athletes: Requires careful planning for adequate protein intake, caloric needs, and potentially supplementing micronutrients like B12, iron, and zinc.
Entrepreneurial Endeavors: Williams launched Happy Viking, a vegan protein brand, reflecting her commitment to plant-based nutrition for athletes.
Professional Guidance Recommended: Athletes transitioning to or maintaining a plant-based diet should consult a sports dietitian to ensure nutritional adequacy and support performance.

Venus Williams' Dietary Journey: From Diagnosis to 'Chegan'

After her diagnosis with Sjögren's Syndrome, a condition causing symptoms like joint pain and fatigue, Venus Williams embarked on a dietary shift to combat inflammation and support her immune system. Initially embracing a raw vegan diet, which consists solely of uncooked plant-based foods, Williams found it challenging to sustain in the long term, particularly given the demands of her athletic career. She has since evolved her approach to what she playfully refers to as 'chegan,' a term indicating that while her primary diet remains plant-based, she allows herself occasional deviations.

This shift highlights a practical reality often faced by athletes and individuals striving for strict dietary adherence: finding a sustainable balance between optimal nutrition and personal preferences. Williams' current diet emphasizes whole, unprocessed plant foods, including vegetables, fruits, lentils, rice, potatoes, nuts, and seeds, while being mindful of sugar and gluten intake. She even launched her own vegan protein brand, Happy Viking, to cater to the nutritional needs of athletes and promote plant-based options for recovery.

The Spectrum of Plant-Based Diets

To understand Venus Williams' 'chegan' diet, it's useful to differentiate between various plant-based dietary patterns:

Vegan Diet: Excludes all animal products, including meat, poultry, fish, eggs, dairy products, and honey.
Vegetarian Diet: Excludes meat, poultry, and fish, but may include eggs (ovo-vegetarian), dairy (lacto-vegetarian), or both (lacto-ovo vegetarian).
Plant-Based Diet: A broader term emphasizing foods derived from plants, with minimal or no animal products. It can be more flexible than a strict vegan diet.
Raw Vegan Diet: A subset of veganism where foods are consumed raw or cooked below a certain temperature (usually 118°F or 48°C).
'Chegan' (Venus Williams' Term): A plant-based diet with occasional allowances for non-vegan foods.

Advantages and Challenges of Plant-Based Diets for Athletes

Plant-based diets offer several potential benefits for athletes, as highlighted by numerous examples, including Venus Williams' success. However, they also present specific challenges that require careful planning.

Benefits

Reduced Inflammation: Plant-based foods are typically rich in antioxidants and anti-inflammatory compounds, which can aid in faster recovery from intense workouts and potentially reduce the risk of chronic inflammation-related injuries.
Improved Cardiovascular Health: These diets tend to be lower in saturated fat and cholesterol and higher in fiber, promoting better heart health, crucial for athletic performance by enhancing blood flow and nutrient delivery.
Enhanced Recovery: Antioxidants in plant foods help neutralize free radicals, reducing muscle soreness and supporting tissue repair.
Leaner Body Mass: Plant-based diets can lead to lower body fat due to their high fiber and lower fat content, potentially improving aerobic capacity and endurance.
Increased Energy and Endurance: Complex carbohydrates from whole grains, legumes, fruits, and vegetables provide sustained energy release, preventing energy crashes during training and competition.

Challenges and Considerations

Protein Intake: While plant-based sources can provide adequate protein, athletes, particularly those in strength or power sports, may need to consume larger quantities or combine different sources to ensure complete amino acid profiles.
Micronutrient Deficiencies: Essential nutrients like Vitamin B12, iron, zinc, calcium, Vitamin D, and omega-3 fatty acids may be less bioavailable or absent in plant-based diets, necessitating careful planning or supplementation.
Caloric Density: Unprocessed plant foods are often high in fiber and water, leading to quicker satiety, which can make it challenging for athletes to meet their high caloric demands. Strategies like increasing meal frequency, incorporating energy-dense plant foods (e.g., nuts, seeds, dried fruits, oils), and using protein isolates may be necessary.
Digestive Issues: The high fiber content in plant-based diets can cause gastrointestinal distress in some athletes, especially around training or competition. Opting for refined, low-fiber carbohydrates during these periods can help.
Time and Cost: Meal planning and preparation for a balanced plant-based diet can be more time-consuming and potentially more expensive than a traditional omnivorous diet.

Here is a comparison highlighting key aspects for athletes:


Feature	Omnivorous Diet	Plant-Based/Vegan Diet
Protein Sources	Meat, poultry, fish, eggs, dairy, plants	Legumes, tofu, tempeh, seitan, nuts, seeds, grains, vegetables, protein supplements
Amino Acid Profile	Generally complete in animal sources	Requires careful combining of sources or supplementation to ensure completeness
Key Micronutrients	B12, Iron, Zinc, Calcium, Vit D, Omega-3s often readily available	May require attention to ensure adequacy; supplementation often recommended
Anti-inflammatory	Variable depending on food choices	Generally high due to abundance of antioxidants and phytonutrients
Fiber Content	Variable	Generally high, promoting satiety and digestive health
Recovery Time	Variable	Potentially improved due to anti-inflammatory benefits
Cardiovascular Health	Can be impacted by high saturated fat intake	Generally supportive due to low saturated fat, no cholesterol, high fiber

Practical Considerations for Plant-Based Athletes

For athletes considering or following a plant-based diet like Venus Williams, careful planning is paramount. Consultation with a sports dietitian is highly recommended to tailor the diet to individual needs, training demands, and potential nutrient deficiencies.

Protein: Focus on diverse plant protein sources throughout the day, such as legumes, nuts, seeds, whole grains, soy products (tofu, tempeh), and plant-based protein powders. Aim for 1.2–2.0 grams of protein per kilogram of body weight, depending on training intensity and goals.
Micronutrients: Prioritize fortified foods and consider supplementation for Vitamin B12, Vitamin D (especially with limited sun exposure), iron, zinc, and omega-3s if needed. Adding Vitamin C-rich foods (e.g., citrus fruits, broccoli) with iron sources can enhance absorption. Monitoring blood levels of key nutrients, particularly Vitamin B12, is essential.
Energy Intake: Ensure sufficient caloric intake to fuel training and recovery by including energy-dense plant foods (nuts, seeds, avocados, oils). Using strategies like increasing meal frequency and incorporating refined carbohydrates when necessary can also help meet energy needs.
Timing Meals: Consume a combination of carbohydrates and protein before and after workouts to optimize energy and recovery. Allow adequate time for digestion before exercise, particularly when consuming high-fiber foods.
Hydration: Maintain optimal hydration, especially as plant-based diets are often high in fiber, which requires sufficient fluid intake for smooth digestion and overall bodily function.
Creatine: As creatine is found primarily in meat, vegan athletes may benefit from creatine supplementation to optimize muscle function and recovery.

In essence, Venus Williams' success on a plant-based diet demonstrates that with diligent planning, athletes can thrive without animal products, managing health conditions and achieving peak performance.

Conclusion

Venus Williams' journey provides a compelling answer to the question, "Is Venus Williams vegan or vegetarian?" While initially adopting a raw vegan diet to manage Sjögren's Syndrome, she has embraced a flexible, predominantly plant-based approach she terms 'chegan.' Her experience underscores the potential benefits of such diets for athletic performance and health, including reduced inflammation, improved cardiovascular health, and enhanced recovery. However, successfully following a plant-based diet, especially for high-performing athletes, necessitates careful attention to calorie intake, protein needs, and essential micronutrients like Vitamin B12, iron, zinc, and calcium. With thoughtful planning, supplementation where necessary, and professional guidance, plant-based nutrition can serve as a powerful tool to fuel the body and support a demanding athletic lifestyle.

For further information on vegan nutrition for athletes, consider resources like the {Link: Physicians Committee for Responsible Medicine https://www.pcrm.org/good-nutrition/nutrition-for-athletes}}.

Frequently Asked Questions

Venus Williams follows a predominantly plant-based diet. She initially adopted a raw vegan diet but has since evolved to a more flexible approach, sometimes referred to as 'chegan,' which includes mostly plant-based foods with occasional deviations.

Venus Williams transitioned to a plant-based diet in 2011 after being diagnosed with Sjögren's Syndrome, an autoimmune disease. She credits the diet with helping her manage symptoms like inflammation, fatigue, and joint pain, and improving her overall health and tennis performance.

The term 'chegan' is Venus Williams' playful description of her dietary approach, which is largely vegan but includes occasional departures from a strict plant-based regimen. It signifies a balanced approach to eating.

Venus Williams focuses on whole, unprocessed plant foods such as fresh fruits, vegetables, lentils, rice, potatoes, nuts, seeds, and kale chips. She also uses her own vegan protein shakes from her brand, Happy Viking.

Yes, athletes on plant-based diets need to pay careful attention to ensure adequate protein intake, sufficient calories, and key micronutrients like Vitamin B12, iron, zinc, and calcium. Proper planning and potentially supplementation are crucial.

For Venus Williams, the plant-based diet helped reduce inflammation associated with Sjögren's Syndrome, a condition characterized by symptoms like joint pain and fatigue. Plant-based diets are generally rich in anti-inflammatory compounds.

No, Venus Williams initially tried a raw vegan diet but found it difficult to maintain. She now includes cooked foods like lentils, rice, and potatoes in her plant-based diet to ensure it is more sustainable and provides adequate energy.