The "Soy Boys" Are Taking Over: Vegan Strength Athletes Are Defying Stereotypes and Changing the World One Protein Shake at a Time
For years, the narrative around veganism and strength training has been pretty clear: you need to eat meat to be strong. But a new generation of vegan strongman and strongwoman athletes are shattering this myth. They’re throwing down in competitions across the country, hoisting hundreds of pounds, and proving that you can be "swole" and plant-based.
One such athlete is Gigi Balsamico, a vegan of 11 years who has dominated the eastern United States strongman circuit, taking first place in competition after competition. At Delaware’s Baddest, Balsamico pulled a Chevy Silverado and food truck trailer 40 feet in 40 seconds, a feat that would make any meat-eater gasp in awe.
Balsamico’s journey to vegan strength began with a childhood spent observing animals at her family friend’s farm. She noticed that all animals, from horses to cows, held unique personalities and inherent beauty, shattering the idea that some were somehow less valuable than others. With the increasing public awareness of factory farming conditions, the climate impact of animal agriculture, and the growing popularity of veganism, Balsamico was compelled to make a change at age 14, justifying her decision to her parents with a "39-minute PowerPoint" on the health benefits of a plant-based diet.
But it wasn’t until a couple of years later that Balsamico took her first step into the world of strength training. Driven by curiosity rather than a burning desire to be "the strongest," she discovered she could not only lift hefty weights but also excel in competitions. Since 2022, she has maintained an undefeated streak, demonstrating that her vegan lifestyle is far from hindering her performance.
Balsamico represents a growing movement of vegan athletes who are using their strength and triumphs to challenge misconceptions around a plant-based diet. They’re challenging the "soy boy" stereotype, a derogatory term often deployed to ridicule vegan men for being supposedly weak and unmasculine. With each victory, they’re showing the world that you can be both strong and compassionate, challenging the notion that strength is inextricably linked to animal product consumption.
The science behind this movement is compelling. Research shows that reducing animal product intake, especially beef, is one of the most impactful actions individuals can take to combat climate change. A plant-based diet ranks alongside car-free living, avoiding air travel, and having fewer children as one of the four most effective lifestyle choices for reducing our environmental footprint. Studies have shown that vegan diets can produce one-quarter the greenhouse gas emissions of meat-heavy diets.
While veganism offers numerous benefits for the environment, it’s not without its nutritional challenges.
Protein deficiencies are a common concern, especially for strength athletes who require a higher protein intake than the general population. Yet, nutritionists emphasize that plant-based foods provide ample protein, and the notion that plants can’t deliver all essential amino acids is a myth.
The key for vegan athletes lies in optimizing protein intake to meet their specific needs. While animal proteins are often touted as being easier to absorb, it’s crucial to note that plant-based sources can be equally effective with proper dietary planning. Athletes need to consume additional protein compared to omnivores, but it’s a misconception that they can’t achieve the same level of strength and muscle growth.
To ensure adequate protein intake, vegan athletes rely on a variety of plant-based protein sources, including:
- Tofu: A versatile and high-protein food that can be incorporated into numerous meals.
- Vegan protein powder: This convenient option provides a quick and easy protein boost, often blended into smoothies or stirred into oatmeal. Popular brands favored by athletes include Fyta, Orgain, PlantFusion, Vedge, and TB12.
- Beans: A staple for vegan strength athletes, particularly those who follow a whole food, plant-based diet, emphasizing the importance of dietary fiber.
- Plant-based meat alternatives: These products, such as Impossible burgers and soy-based chicken substitutes, offer a familiar taste and texture for those who miss the comfort of meat.
Beyond these staples, vegan athletes often embrace a variety of protein-rich foods like plant-based jerky, faux steak cutlets (like the offerings of Meati), textured vegetable protein (TVP), and even home-cooked favorites like protein-packed muffins and quiches.
The impact of this plant-based approach on athlete performance is notable. Many vegan athletes report seeing marked improvements in their strength, recovery time, and overall health. Ashley Kitchens, a registered dietitian and competitive CrossFit athlete, describes feeling "unstoppable" compared to her non-vegan training partners. Robert Rogers, a vegan weightlifter, believes he looks "10 times better" than he did previously, with increased strength and a leaner physique.
But beyond the physical benefits, the dedication to veganism stems from a deeper commitment to compassion and environmental responsibility. Many athletes are moved by the cruelty inflicted on animals in factory farms and the detrimental impact of animal agriculture on the planet. Bradie Crandall, a powerlifter who goes by the handle "Vegan Hercules," felt ethically compelled to switch to a plant-based diet after witnessing the environmental damage caused by the meat industry.
"I wanted to be able to sleep at night," Crandall said, emphasizing that going vegan was a necessity, not just a choice. For all these athletes, veganism represents a commitment to a more sustainable and ethical life aligned with their values.
However, the path isn’t always paved with understanding and support. Vegan athletes are often subject to scrutiny and skepticism. Since the 19th century, a pervasive narrative has linked meat-eating to masculinity and strength, associating veganism with weakness and "femininity."
This stereotype has manifested in many forms, from the "flesh-abstainers" mocked by a Yale researcher in 1907 to the media criticism surrounding Cam Newton’s recovery from a foot injury in 2019.
The issue isn’t limited to individual experiences. Societal pressures around masculinity and food reinforce the notion that veganism is incompatible with strength. Political discourse often casts veganism as a threat to traditional masculinity, portraying it as a leftist agenda that seeks to undermine personal freedom and, in particular, the right to eat meat.
This perception is further fueled by negative sentiments associated with animal rights and environmental activism, which are motivations for many vegans.
In this context, the "soy boy" label resurfaces as a way to cast vegan men as lacking in masculinity. This not only erodes their credibility as athletes but also undermines the broader movement for change within the field of sports and beyond.
But vegan athletes are not backing down. They are using their platforms to challenge these harmful stereotypes and showcase the potential of a plant-based lifestyle. They’re challenging traditional notions of masculinity and demonstrating that strength can come in many forms, transcending arbitrary societal labels.
These athletes are not only proving their strength in the gym but also leading by example, inspiring others to embrace a more compassionate and sustainable way of life. While they acknowledge the challenges inherent in their path, they remain committed to redefining the narrative around veganism and strength – one protein shake and one weight lifted at a time. Their journey is a testament to the power of individual choices in shaping a more just and sustainable future.
