Typically, a vegan diet is seen as an unconventional route for bodybuilders. Nevertheless, there are individuals who have defied expectations and achieved remarkable muscle gains with an entirely plant-based diet. In this article, we will review the leading 10 vegan bodybuilders globally in 2024.
Bodybuilders often crave protein to enhance their size and definition, usually leading them to meat and dairy-heavy meal plans. However, contemporary research shows that enough protein, as well as minerals, can be obtained from a plant-only diet. The bodybuilders listed below demonstrate this point.
10 Top Vegan Bodybuilders Worldwide:
Veganism, the practice of consuming no animal-derived foods, has rapidly gained popularity in recent years. This surge has led numerous bodybuilders to adopt vegan diets. The Netflix documentary The Game Changers even highlighted Arnold Schwarzenegger’s shift to an 80% vegan diet.
Schwarzenegger is not alone; many other top bodybuilders have replaced meat with vegetables and fruits to meet their nutritional needs. These athletes are showcasing unconventional methods to develop their muscle and strength.
Now, let’s delve into the 10 leading vegan bodybuilders of 2024:
1. Patrik Baboumian:
Patrik Baboumian, a German bodybuilder and strongman, has followed a vegetarian lifestyle since 2005 and became fully vegan in 2011. The 44-year-old began his career by winning the IFBB Junior Bodybuilding Championship in 1999.
He also clinched the Overall Junior title at the Gießen Campions-Cup in 2002. Beyond bodybuilding, Patrik competes in IFSA strongman events and has been involved in PETA campaigns, advocating for ethical veganism with a focus on animal welfare.
Patrik’s diet consists of vegetables, fruits, and nuts, supplemented with vegan products to meet nutritional requirements. He is arguably the strongest vegan man on the globe.
2. Torre Washington:
Torre Washington is among the most renowned vegan bodybuilders. This IFBB Pro bodybuilder from Miami, Florida, adopted a vegan diet in 1998 at the age of 23. Known as “The Vegan Dread,” he earned his professional card at an SNBF event in 2013 and won in the open division at Musclemani Universe.
Washington also advocates for animal rights and works as a fitness coach. His protein sources include tofu, pea protein, lentils, beans, rice, and oats, complementing his diet which features leafy greens, fruit-rich smoothies, and Japanese sweet potatoes.
3. Jehina Malik:
Jehina Malik is another prominent vegan bodybuilder. Standing at 5 feet 1 and weighing about 118 pounds, Malik clinched the NPC Eastern USA Bodybuilding Championship in 2013 and earned her IFBB Pro card in 2014 at Team Universe. Uniquely, she has been vegan since birth.
Malik’s family has strictly adhered to a vegan lifestyle all her life. She began competing at 19 and worked with non-vegan coaches who fully supported her dietary choices.
4. Nimai Delgado:
Nimai Delgado, featured in the film The Game Changers, stands at 5 feet 10 and weighs 175 lbs. Raised in Mississippi by a devout Hindu family, his upbringing taught him compassion for animals, motivating him to turn fully vegan in 2015.
In 2016, Delgado earned his IFBB Pro card at the NPC USA Championships in Las Vegas and contended in the 2018 Arnold Sports Festival’s Physique Division. Delgado has also been featured on the covers of Muscle & Fitness magazine.
5. Karl Bruder:
Karl Bruder is one of the foremost vegan bodybuilders worldwide. Bruder committed to a vegan diet in 2016, and his physique remained impressive. Not long after, he won the tall class at the WABBA Grand Prix.
He also secured a 6th place at the Mr. Universe competition and 4th place at the PCA Physical Culture as a vegan. Bruder credits the Netflix documentary The Game Changers for inspiring his vegan shift and fostering greater compassion for animals.
6. Greg Lachance:
Greg Lachance, another vegan bodybuilder on our roster, has contested in the IFBB Pro Men’s Physique division as well as the Masters category. He initially tried veganism as an experiment and was so pleased with the lifestyle and progress that he fully embraced it.
Lachance participated in eight bodybuilding contests prior to embracing veganism, yet did not secure first place. Subsequently, as a vegan, the Canadian bodybuilder triumphed and won a competition.
7. Leah Coutts:
Leah Coutts is another highly esteemed vegan bodybuilder who transitioned to a fully plant-based diet in 2014, primarily for health advantages. She formerly struggled with hypermobility leading to joint complications, requiring multiple surgeries. However, adopting a vegan diet alleviated her symptoms.
Coutts obtained her pro card in 2022 in the Ms. Fitness Australia contest. Competing in the figure classique division, she followed up with a professional win at the nationals. Leah Coutts also clinched the Figure Universe Championship at the Ms. Fitness Universe competition.
8. Zack Belknap:
Zachery Belknap, renowned as Zack Belknap, is a vegan bodybuilder hailing from Oregon. He embarked on his competitive journey by partaking in natural bodybuilding events and achieved his Pro card from the World Natural Bodybuilding Federation (WNBF) in 2018.
Initially, Belknap turned to veganism after encouragement from friends. However, a documentary on animal mistreatment solidified his commitment.
9. Shelli Beecher-Seitzler:
Shelli Beecher-Seitzler is another female bodybuilder who embraced veganism due to health challenges. She experienced skin issues that vanished after adopting a completely plant-based diet, favoring leafy greens, fruits, nuts, and plant-based foods.
Shelli began her bodybuilding career in her 40s, with her standout triumph being a first-place finish at the Fit Body and Master’s Figure in the Washington State Natural Puget Sound Pro Am. Now in her 50s, she continues to impress with her remarkable physique.
10. Suzanne Llano:
Suzanne Llano is one of the most accomplished female vegan bodybuilders. She has competed in over 25 bodybuilding events since starting her training in 2009. Llano is a 7-time Vegan Natural Pro Figure Athlete.
She secured her NFF Pro card by winning the Figure Open at the Natural Fit Federation competition, and further claimed the NGA card and ANBF Pro card. Llano credits her vegan lifestyle for her success on stage.
Final Take:
A vegan lifestyle offers numerous advantages, such as decreased risk of heart diseases, improved weight management, lower blood sugar and cholesterol levels, and reduced risk of certain cancers. This is why many bodybuilders have opted to go vegan and benefit from this cruelty-free lifestyle.
If you are contemplating a vegan diet, a gradual approach is advisable. Start by eliminating red meat, followed by all forms of meat, eventually replacing your supplements with vegan alternatives.
This approach is favored by the leading vegan bodybuilders listed here. Here’s a brief recap:
- Patrik Baboumian
- Torre Washington
- Jehina Malik
- Nimai Delgado
- Karl Bruder
- Greg Lachance
- Leah Coutts
- Zack Belknap
- Shelli Beecher-Seitzler
- Suzanne Llano
That concludes this post. If you have any questions or concerns, feel free to visit the comments section.
Frequently Answered Questions:
Below are the most common questions about vegan bodybuilders:
Can a Vegan be a Bodybuilder?:
Yes, it is feasible for a vegan to be a bodybuilder as confirmed by modern medicine. Ample research indicates that daily protein needs can be met through plant-based foods to build muscle akin to bodybuilders. Numerous vegan bodybuilders serve as living testimonials to this.
Is Arnold Schwarzenegger vegan?:
Arnold Schwarzenegger follows an 80% vegan diet, which has aided in lowering his cholesterol. The bodybuilding icon has largely abstained from meat, though he occasionally consumes eggs, salmon, and chicken along with plant-based burgers and protein shakes to meet his protein needs.
Has a vegan ever won Mr. Olympia?:
Jim Morris is the only vegan bodybuilder to have won an Olympia title. After becoming a vegetarian in 1985 and fully transitioning to veganism in 2000, Morris won the over-60 category of Mr. Olympia Masters in 1996. However, a regular Mr. Olympia open-division win by a vegan bodybuilder has yet to occur.
Do vegans build muscle faster?:
No scientific evidence supports the idea that vegans build muscle more rapidly than those on an animal-protein diet. Nonetheless, a well-planned vegan diet can provide several health perks, such as reduced cholesterol, blood sugar, and blood pressure levels, and a lower risk of certain cancers.
What are some vegan-friendly protein-rich food items?:
Oats, quinoa, legumes, tofu, nuts, chia seeds, buckwheat, broccoli, and brown and wild rice are some protein-rich vegan-friendly foods. Incorporating these into your vegan diet can aid in muscle building.