Protein gets a lot of attention in sport, and most of that attention goes straight to meat, eggs, and dairy. Whether it’s vegetarian, fully vegan, or just incorporating a few meatless meals a week, plant-based protein can absolutely support a young athlete's training, growth, and recovery.

This article explains why eating more plant-based protein sources can be really beneficial for short- and long-term health, and how it just requires a little extra attention in some areas to build a balanced plate.

1. At the building block level, protein is protein

Protein’s function in the body is to supply amino acids, which are the building blocks used for muscle repair, growth, hormone production, and a long list of other functions [1]. Whether those amino acids come from a chicken breast or a bowl of lentils, the body uses them the same way once they're absorbed [1,2]. Nothing is inherently better about an animal source than when you look at what the body actually does with the protein it receives.

That said, the real differences show up when it’s time for the protein to get absorbed and how well it delivers a complete amino acid profile  

2. What is a complete protein?

You may often hear that animal proteins are ‘complete’, meaning they contain all essential amino acids in one food, while plant proteins are ‘incomplete’, meaning they don’t. This is true food by food, but it can be misleading, because it used to be paired with outdated advice that plant proteins had to be combined at every single meal (like rice and beans together) to ‘complete’ each other [1,3].

This evidence has now been debunked. The body maintains a pool of amino acids throughout the day, so eating a variety of plant proteins over the course of a day, not just the same meal, covers the full amino acid profile just as effectively [1,3].

3. Why eating more plant-based proteins can be great

Growing scientific research shows animal proteins, particularly red meat, can be harmful to our long-term health when consumed frequently, whereas a diet with more plant-based proteins can reduce the risk of several diseases such as heart disease, type II diabetes, and even some cancers [4]. For athletes, eating more plant-based proteins has also been shown to enhance recovery, improve blood flow during sessions, and provide greater endurance [5]. This certainly isn’t to say everyone should never eat meat again, but it may be beneficial to incorporate some more plant-based meals into the weekly rotation. 

4. Where plant-based eating requires a bit more attention

We know by now that plant-based protein can support performance and growth, but it typically takes a bit more conscious effort than an animal-based diet to get right, for two primary reasons.

Quantity. Plant proteins are often slightly less concentrated than animal proteins gram for gram, and some research suggests the body may use plant protein less efficiently compared to certain animal sources, largely because of lower levels of a specific amino acid called leucine [2,6]. This generally means eating a slightly larger volume of plant protein sources to reach the same levels as animal sources. Nutrition research recommends that vegetarians and vegans should eat larger meals because plant-based protein sources such as beans, lentils, and grains contain less protein per gram than meat or dairy, requiring larger volumes to hit daily protein targets [7]. This an especially important point for a growing athlete with already-high energy needs. 

Nutrient gaps more present in plant-proteins: A few nutrients that are naturally more abundant or more absorbable in animal foods deserve extra attention on a plant-based diet:

• Vitamin B12: found almost exclusively in animal products; this is essential only on a vegan diet [1]. Many plant-based milks, yoghurts, and nutritional yeast are usually fortified with B12; however, it’s always important to check.  

• Iron: plant iron sources (called non-haem iron) are absorbed less efficiently than iron from meat (called haem iron); pairing with vitamin C-rich foods (like citrus or peppers) at the same meal significantly improves absorption [1,3]

• Zinc: Many foods like seeds, nuts, and legumes contain sufficient amounts of zinc, but supplementation may be helpful for assurance. 

• Omega-3s: mainly from oily fish in an omnivorous diet; plant sources like flaxseed, chia seeds, and walnuts provide a form the body has to convert, and less efficiently [3], so products like YSN’s NUTRI-TEEN Multivitamin and Omega-3 Gummy Bears might be a good idea. 

None of these is reasons to avoid a plant-based diet, but they are things worth being aware of, the same way an athlete eating meat still has to be deliberate about getting enough fibre or vegetables.

5. Good plant protein sources for young athletes

• Lentils, chickpeas, and beans

• Tofu, tempeh, and edamame (highest in protein per gram) 

• Greek-style plant yoghurts and plant milks (fortified with calcium and B12 where possible)

• Soya milk (high in protein and frequently fortified with essential nutrients) 

• Quinoa (one of the few plant foods that is a complete protein on its own)

• Nuts, seeds, and nut butters

• Whole grains like oats, wholegrain bread, and brown rice, which contribute meaningful protein alongside other nutrients

• Eggs and dairy, for those following vegetarian (not vegan) patterns, which solve most of the gaps above without extra effort

6. Building a plant-based plate that covers training needs

A useful mental model: aim for a source of plant protein at every meal and most snacks, not just one big ‘protein moment’ a day. Because plant proteins are a bit less concentrated, spreading intake out across the day makes it easier to hit overall needs without needing unrealistically large single portions [2,7].

A simple day might look like: oats with nut butter and fortified milk at breakfast, a tofu sushi bowl (a YSN recipe), a snack with nuts or a plant yoghurt, and a tofu- or bean-based dinner like these butterbeans with chipotle tempeh (YSN recipe). 

For parents: if a young athlete is moving toward a vegetarian or vegan diet, it's worth a conversation with a GP or dietitian, mainly to sort out B12 (and iron levels, via a blood test if there's any concern) because those two things can be simple to manage proactively and easy to miss if not checked. 

7. The bottom line on performance

Growing research shows that well-planned plant-based diets can support strength, endurance, and recovery just as effectively as omnivorous diets [2,5]. Plenty of elite athletes train and compete successfully on entirely plant-based diets; it's a matter of getting enough total protein, spread sensibly across the day, with a bit of extra attention to the handful of nutrients that don't come as easily from plants. Variety across the day, slightly larger portions of protein-rich plant foods, and attention to B12, iron, zinc, and omega-3s are really the whole story. Get those right, and there's no reason a plant-based young athlete should be at any disadvantage in the pool, on the pitch, or wherever training happens.

Notes for athletes and parents

For athletes

• Include a plant protein source at most meals and snacks if having big meals feels overwhelming

• Don't worry about combining proteins at the same meal; variety across the day is enough

• Pair iron-rich plant foods with vitamin C to help absorption

• Take a B12 supplement or use fortified foods if eating vegan

For parents:

• Get B12 sorted early with a supplement or fortified foods if going vegan; this one is essential

• Consider a blood test for iron if there's any concern about energy or fatigue

• Keep a variety of plant proteins stocked at home like beans, lentils, tofu, nuts, fortified plant milks

Disclaimer: This article is intended to provide general information about nutrition for youth athletes and is not meant to replace professional dietary advice or individual nutritional counselling. Nutrient needs vary by age, size, training load, and individual health. Anyone following a vegan diet, in particular, should discuss B12 and overall nutrient adequacy with a doctor or registered dietitian.

References

[1] Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: vegetarian diets. Journal of the Academy of Nutrition and Dietetics. 2016;116(12):1970–1980. https://pubmed.ncbi.nlm.nih.gov/27886704/ 

[2] Rogerson D. Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition. 2017;14:36. https://pubmed.ncbi.nlm.nih.gov/28924423/ 

[3] Craddock JC, Probst YC, Peoples GE. Vegetarian and omnivorous nutrition — comparing physical performance. International Journal of Sport Nutrition and Exercise Metabolism. 2016;26(3):212–220. https://doi.org/10.1123/ijsnem.2015-0231

[4] Zhong VW, Allen NB, Greenland P, et al. Protein foods from animal sources, incident cardiovascular disease and all-cause mortality: a substitution analysis. Int J Epidemiol. 2021;50(1):223-233. https://pubmed.ncbi.nlm.nih.gov/33411911/ 

[5] Sarmento TC, Ferreira RDS, Franco OL. Plant-Based Diet and Sports Performance. ACS Omega. 2024 Nov 7;9(49):47939-47950. https://pmc.ncbi.nlm.nih.gov/articles/PMC11635497/ 

[6] Phillips SM. Current concepts and unresolved questions in dietary protein requirements and supplementation in adults. Frontiers in Nutrition. 2017;4:13. https://doi.org/10.3389/fnut.2017.00013 

[7] Neufingerl N, Eilander A. Nutrient Intake and Status in Adults Consuming Plant-Based Diets Compared to Meat-Eaters: A Systematic Review. Nutrients. 2021 Dec 23;14(1):29. https://pubmed.ncbi.nlm.nih.gov/35010904/