Plant-Based Nutrition for Youth Athletes: Parent Guide

Plant-based diets are becoming a popular choice among today’s youth athletes. For many reasons be it ethical reasons, environmental concerns, or health benefits. As a performance dietitian, I fully support well-planned plant-based nutrition.  

But here’s the key: it has to be done right, especially when it comes to fueling growing, active bodies. 

If your child is competing while cutting out animal products, this blog post will help you understand how to support their goals, protect their health, and ensure they’re consuming what they need to grow, build strength, recover quickly, and perform at their best. 

What Is a Plant-Based Diet? 

A plant-based diet focuses on foods that come from plants, like fruits, vegetables, grains, legumes, nuts, and seeds. It can range from mostly plant-focused (but still includes some animal products) to fully vegan (no animal products at all). No matter where your child falls on that spectrum, the goal is the same: getting the right balance of energy, protein, vitamins, and minerals to support athletic performance and overall growth.  

Why It Requires Careful Planning 

Youth athletes have high nutritional needs, and cutting out food groups like meat, dairy, and eggs can make it harder (but not impossible) to meet those needs. Without careful planning, plant-based athletes may struggle with: 

• Low energy availability 

• Protein and iron deficiencies 

• Delayed recovery 

• Vitamin B12, Vitamin D, calcium, and omega-3 shortfalls 

The good news? With the right foods, and a little help from you, they can thrive. 

Top Nutrients to Watch (and Where to Find Them) 

1. Protein 

Plant-based protein is essential for muscle repair, growth, and recovery.

Best sources: Lentils, chickpeas, tofu, tempeh, edamame, quinoa, soy milk, nut butters, and beans.

Tip: Combine protein-rich foods with each meal and snack throughout the day. 

2. Iron 

Iron carries oxygen to working muscles and is especially important for female athletes. Plant-based iron (non-heme) is less easily absorbed, so pairing it with vitamin C helps.

 Best sources: Spinach, lentils, beans, fortified cereals, tofu. 

 Pair with: Citrus fruits, bell peppers, or strawberries. 

3. Vitamin B12 

This essential nutrient is only found naturally in animal products. A supplement or fortified food is necessary for a vegan diet. 

 Best sources: Fortified plant milks, cereals, nutritional yeast, or a B12 supplement. 

4. Calcium & Vitamin D 

Critical for bone growth and injury prevention. 

 Best sources: Fortified plant-based milks, tofu made with calcium, leafy greens. 

 Vitamin D: Consider a supplement, especially if sun exposure is limited. 

5. Omega-3 Fatty Acids 

Support brain function and reduce inflammation. 

Best sources: Chia seeds, flaxseeds, walnuts, hemp seeds, algae oil supplements. 

How Parents Can Support Plant-Based Performance Nutrition 

1. Help with Meal Planning 

Encourage variety. Make sure meals include carbs, protein, and healthy fats. Prepping staples like beans, grains, and roasted veggies can make meals quicker and more balanced. Pay attention to where their protein is coming from, it takes planning to meet their protein needs. 

2. Encourage Frequent Fueling 

Plant-based meals are often lower in calories, so your athlete may need to eat every 2-3 hours to maintain energy levels. Don’t skip snacks—smoothies, hummus with crackers, trail mix, banana with peanut butter or fortified plant milks are great options. Don’t be afraid to add a drizzle of olive oil or half an avocado to their plate. 

3. Support Supplementation If Needed 

Work with a healthcare provider or dietitian to ensure your athlete is getting enough B12, vitamin D, and possibly iron or omega-3s. We recommend your athlete regularly has their iron, B12 and vitamin D levels tested every 6-12 months. A basic multivitamin can be helpful, too. A vegan protein powder may be necessary to meet their protein needs as well. 

4. Celebrate Their Choice 

Choosing a plant-based diet shows maturity, values, and commitment. Support them by helping them stay informed and fueled—without judgment or pressure.  

The Bottom Line 

Plant-based athletes can absolutely thrive, but it takes intention, education, and a little extra effort. With your support, your young athlete can stay strong, energized, and healthy on and off the field. 

Fueling with plants isn’t about limitation. It’s about using food as a powerful tool for performance, recovery, and long-term health. 

Need help building a personalized fueling plan? Reach out to a registered performance dietitian who understands youth athletics and plant-based nutrition.  

 You don’t have to do it alone. 

Thoughtful Warning: 

While many athletes thrive on a plant-based diet, be aware some teens adopt a plant-based diet as a way to restrict food groups or reduce overall energy intake. In this case, the diet is less about supporting health and performance and more about controlling their intake or even masking signs of disordered eating. If an athlete is cutting out multiple food groups, showing signs of fatigue, changes in their mood, losing weight unintentionally and/or becomes rigid or anxious around food, please check-in with a health professional.