Athletes, particularly football players, need to consume a large amount of calories to build and maintain muscle. While meat, whey, eggs, and other animal products have been the traditional go-to sources for these calories, a growing body of scientific research has shown that turning to plant-derived proteins can have health benefits without compromising performance.
Elite athletes are increasingly choosing to set themselves up for long and healthy careers by shifting their diets in the plant-based direction. This rings true for NFL’s Deatrich Wise Jr., a defensive end for the New England Patriots and Super Bowl champion.
Since transitioning to a plant-based diet, Wise Jr. felt a boost in his performance in many ways. But how does the 6-foot 5-inches, 280-pound professional athlete get his protein?
Eric J. Adler/New England Patriots
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The evolution of Deatrich Wise Jr.’s diet
Driven by a desire to enhance his performance on the field, Wise Jr. began his dietary journey in his college years at the University of Arkansas.
“In college, I became conscious of my eating habits and how they had a direct correlation with performance,” Wise Jr. tells VegNews.
His focus on clean nutrition led him to explore the diets of various herbalists, dietitians, bodybuilders, and strongmen competitors who had transitioned to a vegan lifestyle.
During his rookie NFL season, Wise Jr. continued to refine his diet, initially sticking to chicken as his primary protein source. However, after extensive research and personal experience, he realized that many of the foods he was consuming were not contributing to his health goals.
“It didn’t take long for me to realize that a lot of the things I was eating weren’t healing my body the way I wanted to,” Wise Jr. says. “I learned that the foods we often eat lead to certain diseases, and I wanted to clean up my diet for my physical recovery and overall health.”
By the end of his rookie season, Wise Jr. fully committed to a vegan lifestyle. “I decided I was done with all meat products after my rookie season and haven’t looked back,” he says.
Getting enough protein from plants
One of the most common questions vegans, especially athletes, face is how they ensure adequate protein intake. Wise Jr. is no stranger to this inquiry and confidently addresses it by emphasizing the abundance of protein in plant foods.
Deatrich Wise, Jr.
“There’s plenty of protein in plant foods, especially lentils, beans, legumes, grains, nuts, seeds, soy products, and even some protein-rich vegetables,” Wise Jr. says.
These plant-based sources of protein provide not only the essential amino acids needed for muscle growth and tissue repair but also other vital nutrients that support overall health.
To maintain his strength and endurance as a professional athlete, the 30-year-old athlete typically consumes up to 5,000 calories a day, spread across five meals, with smoothies and protein shakes in between. His meals are packed with nutrient-dense plant foods that provide the energy and protein he needs to perform at the highest level.
Beyond Meat
“My diet consists of plenty of beans, pasta, chickpeas, eggplants, and mushrooms,” Wise Jr. says, adding that he occasionally incorporates Beyond Meat products to vary his meals.
His daily intake includes a wide range of whole foods that ensure he gets a balanced mix of nutrients. When it comes to specific dishes, Wise Jr. has a variety of go-to recipes that he enjoys.
“Some of my favorite vegan recipes are stir fry, pancakes, fajitas with beans and rice, eggplant, chickpea tuna, anything with mushrooms, pastas, chana masala, falafel, lentils, walnut meat tacos, and Buddha bowls,” Wise Jr. shares.
For snacks, he prefers energy balls made with peanut butter, chocolate, chia seeds, bananas, and dates.
Plant-fueled performance
The benefits of Wise Jr.’s plant-based diet extend beyond just meeting his nutritional needs. Over the past five years, he has experienced significant improvements in his athletic performance and overall well-being.
“I’m reaping the benefits of going 100-percent dietary vegan, including improved athletic ability, higher energy levels, increased blood flow, quicker recovery times, better sleep, and fewer injuries,” Wise Jr. says.
And he is quick to point out that these benefits are not limited to athletes. “These benefits can not only be experienced by athletes like me, but by anyone who wants to feel and perform better in any aspect of their life,” he says.
Veggie Galaxy
In addition to his personal health improvements, Wise Jr. is passionate about making plant-based food more accessible to others. To that end, he recently joined the ownership group of Veggie Galaxy, a popular Boston-area restaurant known for its plant-based comfort food.
Betting on a plant-based diet
Wise Jr. is among a group of football players who have chosen to transition to a plant-based diet for improved performance and health benefits. Former Chicago Bears quarterback Justin Fields, who was traded to the Pittsburgh Steelers in March, has also followed a plant-based diet since 2020. Wise Jr.’s former teammate, Cam Newton, former New England Patriots quarterback, has been vegan since 2019. Veteran player Malcolm Jenkins, who retired in 2022 after 13 seasons with the NFL, is also a plant-based athlete.
And each of these players has faced critique for their choice to go against the norm, Wise Jr. included. When Wise Jr. first transitioned to a plant-based diet, his decision was met with skepticism from team nutritionists and fellow NFL players. Concerns about his ability to maintain muscle mass and strength on a plant-based diet were common. However, Wise was sure of his choice.
“I was confident enough in my choice that I made a bet with them—if I showed any deficiencies in muscle mass and lost any of my strength, I’d at least go back to eating eggs,” Wise Jr. recalls.
The bet is now moot, as Wise Jr. has thrived on his plant-based diet without any need to revert to animal products. “I haven’t cracked an egg since,” he says.
For more plant-based stories like this, read:
Anna Starostinetskaya is the Senior News Editor at VegNews and is always keeping an eye on all things vegan in her home city of San Francisco, CA and everywhere else.
