Which football player is vegetarian or vegan?

December 19, 2025 •

4 min read

An increasing number of professional footballers are embracing plant-based diets, challenging traditional notions that elite athletes need meat to compete at the highest level. These players often report benefits such as reduced inflammation, faster recovery times, and increased energy levels, proving that a vegetarian or vegan lifestyle is not a barrier to peak athletic performance.

Quick Summary

This article details several football players who follow vegetarian or vegan diets, examining their reasons and the performance impacts. It lists prominent examples from both American and international football, discussing the nutritional strategies they use to maintain strength and stamina on a plant-based regimen.

Key Points

Elite footballers are adopting plant-based diets: Players like Héctor Bellerín and Chris Smalling have publicly embraced vegetarianism or veganism to improve their performance and recovery.
Faster recovery is a key benefit: Many athletes report that a plant-based diet helps reduce inflammation, leading to quicker healing from injuries and less muscle soreness.
Nutritional planning is crucial: Plant-based athletes must carefully plan their meals to ensure adequate intake of protein, carbohydrates, and key micronutrients like iron, B12, and calcium.
Performance and endurance can be optimized: Athletes on plant-based diets often experience increased stamina due to high-carb intake and improved blood flow.
It's a growing trend in both soccer and American football: The movement includes players from different codes of football, like Arian Foster in the NFL and Alex Morgan in international soccer.
Ethical and environmental reasons motivate many: Beyond performance, many players are driven by ethical considerations regarding animal welfare and environmental sustainability.

Prominent Plant-Based Players in the Spotlight

The adoption of vegetarian and vegan diets is a growing trend in professional football, with many high-profile players demonstrating that a plant-centric diet can sustain elite performance. Beyond simply avoiding meat, these athletes often follow carefully planned nutritional programs to ensure they meet the intense demands of their sport.

Héctor Bellerín

Former Arsenal and current Real Betis defender Héctor Bellerín is one of the most vocal proponents of a vegan diet in world football. He switched to a plant-based diet in 2016 and attributes his faster recovery from long-term injuries and reduced inflammation to the change. Bellerín has also become an advocate for environmental sustainability, investing in vegan football club Forest Green Rovers and launching his own eco-friendly brand.

Chris Smalling

English defender Chris Smalling is another prominent football player who transitioned to a vegan lifestyle. The former Manchester United and current AS Roma player has publicly discussed the positive effects of his diet on his recovery and overall well-being. Smalling's shift has garnered attention and has influenced other athletes to explore plant-based nutrition.

American Football Players Embracing a Plant-Based Diet

The movement is not limited to international soccer. Several American football players have also gone vegetarian or vegan, experiencing similar performance and health benefits.

Arian Foster: The former Houston Texans running back adopted a vegan diet in 2012, and the following season, he led the NFL in rushing touchdowns, crediting the change for improved energy and recovery.
David Carter: Known as "The 300-Pound Vegan," the former NFL defensive lineman switched to a vegan diet after watching a documentary about health and disease. He maintained his size and strength while noting improved health.
Tom Brady: While not strictly vegan, the legendary quarterback follows a predominantly plant-based diet, which he says aids his recovery and longevity in the sport.

The Vegetarian Athlete's Nutritional Strategy

Maintaining peak physical condition without meat requires careful planning. Vegetarian and vegan football players focus on nutrient-dense, whole foods to fuel their bodies. The key is to ensure adequate intake of macronutrients like carbohydrates and protein, along with micronutrients like iron, calcium, and B12, which are often associated with animal products.

High-Quality Protein Sources: Players rely on a variety of plant-based protein sources, such as lentils, chickpeas, tofu, tempeh, quinoa, and beans, to support muscle repair and growth. A varied intake ensures they get a full spectrum of essential amino acids.
Complex Carbohydrates: Carbohydrates are the primary fuel source for athletes. Plant-based diets are naturally rich in complex carbs from sources like whole grains, fruits, starchy vegetables, and legumes, which are essential for replenishing glycogen stores and maintaining endurance.
Strategic Micronutrient Intake: Athletes must be vigilant about certain nutrients. They often consume iron-rich plant foods with Vitamin C to enhance absorption, incorporate fortified foods or supplements for Vitamin B12, and ensure sufficient calcium and Vitamin D through fortified milks, leafy greens, and supplements.

Comparison: Plant-Based vs. Omnivorous Athlete Diets


Feature	Plant-Based Athlete Diet	Omnivorous Athlete Diet
Primary Protein Sources	Legumes, tofu, nuts, seeds, quinoa	Meat, poultry, fish, eggs, dairy
Inflammation	Generally lower levels due to high antioxidant intake	Can be higher, particularly with processed or red meats
Recovery Time	Often reported as faster due to reduced inflammation	Varies, but animal proteins can sometimes be pro-inflammatory
Carbohydrate Content	Typically higher, supporting endurance	Varies, but may be lower depending on dietary choices
Micronutrient Focus	Careful attention to B12, iron, zinc, calcium, D, and iodine	Generally obtain sufficient micronutrients from animal products, though planning is still vital
Fiber Intake	Significantly higher, aiding digestive health	Varies widely

The Rise of Plant-Powered Performance

The success of players like Bellerín and Smalling has sparked wider interest in plant-based diets within the football community. The documentary "The Game Changers" also showcased athletes thriving on plant-based nutrition, further challenging the myth that meat is necessary for peak athletic performance. For example, the Welsh national team has been noted for exploring plant-based options to improve performance. This shift points towards a future where athletes prioritize sustainable, health-conscious diets for long-term career longevity.

Conclusion

The notion that elite football players cannot thrive on a vegetarian or vegan diet is outdated. As demonstrated by the successes of Héctor Bellerín, Chris Smalling, and a growing list of others, a well-planned plant-based diet can provide all the necessary nutrients for peak performance, faster recovery, and a reduced risk of inflammation. These athletes are not just changing their diets for health; they are also taking a stand for ethical and environmental reasons, influencing a new generation of footballers and fans alike. Their on-pitch success is a powerful testament to the viability of a plant-powered lifestyle in the demanding world of professional sports.

For more information on the dietary considerations for athletes on vegetarian and vegan diets, you can consult resources from the Gatorade Sports Science Institute: https://www.gssiweb.org/en/sports-science-exchange/Article/vegetarian-and-vegan-diets-for-athletic-training-and-performance.

Vegetarian and Vegan Footballers: A Growing List

Héctor Bellerín: Spanish full-back known for his strong advocacy and investment in the plant-based movement.
Chris Smalling: English centre-back who went vegan and reported significant improvements in recovery.
Russell Martin: The former Scotland international defender and current manager adopted a plant-based diet for health reasons.
Lionel Messi: While not fully vegan, the Argentine superstar famously worked with a plant-based diet to improve his stamina and combat injuries.
Gareth Bale: The Welsh winger reportedly explored plant-based options to maintain his speed and endurance.
Jermain Defoe: The former England striker adopted a part-time plant-based diet to support his performance and longevity.
Alex Morgan: The prominent US Women's National Team player is a longtime vegan.

This list demonstrates that a diverse range of top-tier football talent is exploring and embracing plant-based nutrition for its performance-enhancing potential. Their success serves as a powerful motivator for aspiring athletes to reconsider their dietary choices.

FAQs: The Plant-Based Footballer

Frequently Asked Questions

While many elite players follow vegan diets, which exclude all animal products, some adhere to vegetarianism, which can include dairy and eggs. Former Scotland and Norwich City defender Russell Martin is a notable example, though he has also followed a vegan diet.

Several high-profile footballers are famously vegan, including former Arsenal and current Real Betis defender Héctor Bellerín and former Manchester United and AS Roma defender Chris Smalling.

Yes, a well-planned vegetarian or vegan diet can easily meet the high protein needs of an elite athlete. Players can get protein from a variety of plant-based sources like lentils, beans, tofu, nuts, and seeds.

While Lionel Messi is not strictly vegetarian, he has famously adopted a more plant-focused diet to improve his stamina and reduce injuries. This strategy has been a part of his overall dietary shift to optimize his performance.

Athletes on plant-based diets often report faster recovery times, reduced inflammation, improved stamina, and healthier body composition due to the high intake of carbohydrates, fiber, and antioxidants.

The key is meticulous nutritional planning. Athletes must focus on a varied diet rich in plant-based proteins, complex carbohydrates, and key micronutrients. Some may also use supplements for vitamins like B12, which is typically found in animal products.

Studies have shown that vegetarian diets do not inherently inhibit muscle growth. With a sufficient and varied protein intake from plant sources, athletes can build and maintain muscle mass effectively, with no significant differences found when compared to meat-eaters.