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A plant-based diet is a viable option for anyone, athletes included. The Netflix documentary Game Changers suggests that such a diet is not only adequate but superior, even claiming that meat can be detrimental. However, this perspective contrasts with the views of many nutrition experts. Let’s examine the assertions made in Game Changers and explore the essentials of vegan nutrition and athletic performance.
Fact: A plant-based diet can provide ample protein and essential nutrients.
The film features experts who dispel numerous myths surrounding vegetarian diets. If you previously thought vegan or vegetarian diets were inherently unhealthy, this segment offers enlightening insights (though the prevalence of such misconceptions is debatable). Among the accurate points highlighted in the movie are:
Protein doesn’t directly fuel endurance exercise (though it aids muscle development)
Vegan diets are capable of supplying sufficient protein
High-quality protein can be sourced from plant-based foods
While these statements hold true, they come with certain qualifications. The reality is that many vegan athletes are thriving and performing exceptionally well.
Plant-based protein sources rarely match the protein-to-calorie ratio found in meat, meaning you’ll need to consume larger quantities to meet your protein needs. This is manageable for endurance athletes like cyclists or ultra runners, who burn significant calories. However, for those requiring lower calorie intake—such as individuals aiming to lose weight or strength athletes needing high protein relative to calories—a plant-based protein supplement may be necessary.
The documentary presents an example of four foods it claims have similar protein content. Here are the figures, allowing you to judge whether these comparisons are valid (the equivalence seems debatable):
1 cup of cooked lentils: 18g
a peanut butter sandwich: 15g
3 ounces of beef: 22g
three large eggs: 18g
If you adopt the perspective that there are numerous effective dietary approaches for athletes, and that a plant-based diet is one viable option...none of this should come as a shock. This aligns with the stance of the Academy of Nutrition and Dietetics, the American College of Sports Medicine, and other authorities. However, there is no strong evidence to suggest that vegan diets are superior for athletes compared to omnivorous diets.
Incorrect: The claim that humans are “meant” to eat vegetables and not meat
The film includes a disappointing segment that recycles inaccurate and misleading ideas about human anatomy and dietary evolution.
While it’s true that humans have longer digestive tracts than carnivorous animals, they are shorter than those of herbivores. Similarly, our molars differ from those of carnivores, but they are not specialized for processing plants exclusively.
Additionally, while humans possess three-color vision, which most carnivorous mammals lack, this trait is also absent in most herbivorous mammals. Humans are clearly adapted to consume both plant and animal foods, a fact widely accepted in the scientific community. This part of the movie was simply unconvincing.
Incorrect: A vegan diet alone cannot transform a good athlete into a great one
Films, even non-fiction ones, are crafted narratives, meticulously scripted and edited. Consider reality shows: while based on real events, producers shape them to fit a specific storyline and convey a particular message.
Keep this in mind when viewing the film’s portrayal of plant-based athletes. For instance, if an athlete switched from consuming fried chicken to vegan meals, is that change solely responsible for their achievements? Unlikely. While Kendrick Farris reached the Olympics, so did numerous weightlifters who consume meat.
When an athlete transitions from struggling to succeeding, it’s likely due to multiple changes in their lifestyle and training, not just their diet. If someone is motivated enough to overhaul their eating habits, they’re probably also reevaluating their coaching, training schedule, recovery time, weight class, and other factors influencing performance. Additionally, in untested sports, claims of becoming “stronger and bigger” might involve more than just plant-based protein supplements.
Incorrect: The studies displayed on screen do not robustly support the narrator’s claims
I didn’t explore every scientific reference in the film, but the ones I examined left much to be desired.
For instance, there’s an “experiment” (more of a demonstration) where three athletes consume burritos made with either meat or plant-based ingredients, purportedly to show that meat negatively affects endothelial function in blood vessels.
As the narrator explains the implications, seven studies are displayed on screen. However, instead of comparing beef and chicken with beans and avocados in terms of blood triglycerides, the studies focus on grape juice, chokeberry juice, blueberry flavonoids, cocoa, and tea. A quick search reveals studies like this one, which highlights the positive impact of ham on endothelial function. Additionally, the study they cite for avocado’s benefits on blood lipids actually compared hamburgers with and without avocado, not a direct comparison between meat and plant-based meals.
Layne Norton, a bodybuilding coach with a Ph.D. in nutritional sciences, offers this critique of the demonstration:
[The scientist conducting the demonstration] discussed the endothelium and vasodilation extensively but failed to measure anything related to these functions. The cloudiness of the serum from the meat eaters was likely due to the higher fat content in their burritos. Dietary fats are packaged into chylomicrons, which make the serum appear cloudy after a high-fat meal.
In another common example, the film asserts that ancient Roman gladiators primarily consumed a plant-based diet of beans and barley. However, the research cited to support this claim clarifies that it’s impossible to determine the exact amount of meat gladiators consumed.
Fact: The association between meat consumption and masculinity is unwarranted
This stereotype has always been a personal annoyance. People of any gender can choose to eat meat or vegetables, and strength isn’t limited by diet. I appreciate the film’s effort to dismantle this stereotype and encourage men to enjoy vegetables without judgment. If you need Arnold Schwarzenegger to validate this idea, Game Changers delivers that reassurance.
