Athletes, especially football players, need to consume large amounts of calories to build and maintain muscle. While meat, whey, eggs and other animal products are the traditional sources of these calories, a growing body of scientific research has shown that using plant-based proteins can provide health benefits without compromising performance.
More and more elite athletes are choosing to switch to a plant-based diet for a long and healthy career. This includes NFL defensive end Deatrich Wise Jr., New England Patriots defensive end and Super Bowl winner.
Since switching to a plant-based diet, Wise Jr. has seen an improvement in performance in many ways. But how does the 6’5″, 280lb professional athlete get his protein?
Eric J. Adler/New England Patriots
The Evolution of Nutrition by Deatrich Wise Jr.
Driven by a desire to improve his performance on the field, Wise Jr. began his dietary changes during his college years at the University of Arkansas.
“In college, I became aware of my eating habits and how they directly correlated with my performance,” Wise Jr. tells VegNews.
His focus on clean eating led him to explore the diets of various herbalists, nutritionists, bodybuilders and strongman competitors who had switched to a vegan lifestyle.
During his first NFL season, Wise Jr. continued to refine his diet, initially sticking with chicken as his primary protein source. However, after extensive research and personal experience, he realized that many of the foods he was eating were not contributing to his health goals.
“It didn’t take long for me to realize that many of the things I was eating weren’t healing my body the way I wanted them to,” says Wise Jr. “I learned that the foods we often eat lead to certain diseases, and I wanted to change my diet to help me physically recover and improve my overall health.”
By the end of his rookie season, Wise Jr. had fully committed to a vegan lifestyle. “I decided after my rookie season that I would stop eating all meat products and have not regretted it,” he says.
Get enough protein from plants
One of the most common questions vegans, especially athletes, ask is how to ensure adequate protein intake. Wise Jr. is familiar with this question and confidently addresses it by emphasizing the richness of protein in plant-based foods.
Deacon Wise, Jr.
“There is a lot of protein in plant foods, especially lentils, beans, legumes, grains, nuts, seeds, soy products, and even some high-protein vegetables,” says Wise Jr.
These plant-based protein sources not only provide 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 sportsman typically consumes up to 5,000 calories a day, spread over five meals, with smoothies and protein shakes in between. His meals are packed with nutrient-dense plant foods that provide him with the energy and protein he needs to perform at his best.
More than meat
“My diet consists of a lot of beans, pasta, chickpeas, eggplant and mushrooms,” says Wise Jr., adding that he occasionally incorporates Beyond Meat products to add variety to his meals.
His daily diet includes a wide range of whole foods, ensuring he gets a balanced mix of nutrients. When it comes to specific dishes, Wise Jr. has a variety of favorite recipes that he enjoys.
“Some of my favorite vegan recipes are stir-fries, pancakes, bean and rice fajitas, eggplant, chickpea tuna, anything with mushrooms, pasta, chana masala, falafel, lentils, walnut meat tacos, and Buddha bowls,” says Wise Jr.
His favorite snacks are energy balls made from peanut butter, chocolate, chia seeds, bananas and dates.
Performance through plant energy
The benefits of Wise Jr.’s plant-based diet go beyond simply meeting his nutritional needs. Over the past five years, he has experienced significant improvements in his athletic performance and overall well-being.
“I reap the benefits of a 100% vegan diet, including improved athletic performance, higher energy levels, improved circulation, faster recovery, better sleep, and fewer injuries,” says Wise Jr.
And he stresses that these benefits are not just for athletes. “These benefits can be experienced not only by athletes like me, but by anyone who wants to feel better and perform better in any aspect of their life,” he says.
Vegetable Galaxy
In addition to his personal health improvements, Wise Jr. is passionate about making plant-based foods 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.
Adopt a plant-based diet
Wise Jr. is part of a group of football players who have chosen to switch to a plant-based diet to improve their performance and improve their health. Former Chicago Bears quarterback Justin Fields, who was traded to the Pittsburgh Steelers in March, has also been following 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 in the NFL, is also an athlete who follows a plant-based diet.
And each of those players has been criticized for their decision to live against the norm, including Wise Jr. When Wise Jr. first switched to a plant-based diet, his decision was met with skepticism from the team’s nutritionists and other NFL players. Concerns about whether he could maintain his muscle mass and strength on a plant-based diet were widespread. But Wise was confident in his decision.
“I was so confident in my decision that I made a bet with them: If I showed any deficits in muscle mass and lost strength, I would at least start eating eggs again,” recalls Wise Jr.
The bet is now off the table, as Wise Jr. is doing well on his plant-based diet and doesn’t need to rely on animal products. “I haven’t cracked a single egg since,” he says.
You can find more stories about plant-based nutrition here:
Anna Starostinetskaya is senior news editor at VegNews, keeping an eye on all things vegan in her hometown of San Francisco, California, and beyond.
