Sidelined by injury and unable to train for six months, UFC champion James Wilks researched the optimal diet for recovery. He was surprised to find a study conducted by Australian archeologists suggesting that Roman gladiators—the world’s original professional warriors—subsisted largely on a plant-based diet.
This revelation kicked off a five-year quest as Wilks, who is also an instructor in hand-to-hand combat training for the U.S. military, traveled around the world interviewing athletes about their experience with plant-based diets, as well as doctors and scientists whose research supported the health benefits of foregoing meat completely. He chronicles his journey in The Game Changers, a documentary film that he stars in and produced that debuted at the Sundance Film Festival in 2018.
After a recent Game Changers screening at WeWork 54 W 40th St in New York, Wilks sat down for a panel discussion, moderated by WeWork Food Labs manager Tessa Price, with two of the film’s collaborators, plant-based chef Charity Morgan and sports nutritionist David Goldman. The group discussed the ways in which a plant-based diet is beneficial not only to elite athletes, but also to the health of everyday people.
“We’re all athletes in one way or another,” said Wilks. “It’s all about performance—the way you perform at work, the way you perform as a parent, your brain functioning.”
Making the case for a meat-free diet
The film upends the age-old myth that consuming animal protein is the key to building strength by chronicling elite athletes, like record-holding ultramarathoner Scott Jurek, Olympic sprinter Morgan Mitchell, world record–holding strongman Patrik Baboumian, and Olympic cycling medalist Dotsie Bausch, all of whom improved their strength, endurance, and recovery after switching to a plant-based diet.
In the film, Charity Morgan and her husband, Tennessee Titans linebacker Derrick Morgan, share their journey to a plant-based lifestyle. In 2016, Derrick began cutting meat out of his diet and experienced better performance on the field, faster recovery time, and less inflammation.
“Your body can get every aspect of a complete protein [from plants], instead of bits and pieces from animal meats,” said Morgan, who is a Le Cordon Bleu–trained chef. “You’re getting amino acids, you’re getting clean protein without hormones and antibiotics; you’re getting so much more.”
She began preparing meat-free alternatives to Derrick’s favorite foods, including burgers, truffle mac and cheese, and enchiladas, that looked so delicious, they got the attention of Derrick’s teammates. Soon, most of the Titans’ starters were adhering to Charity’s plant-based meal plan and found that they were not only performing better, but feeling better, too.
In 2017, the Titans made it to the NFL playoffs for the first time in almost a decade.
Plant-based dishes for real people
While athletes like NFL players require a high-calorie diet to sustain their performance, the filmmakers learned, the health benefits of going meat-free extend to everyone—and include improved heart health, lower cholesterol, more energy, and clarity of mind. That said, making the switch isn’t always easy.
“Athletes are so disciplined. They can eat the same thing at the same time every single day,” said Morgan. “I’m a regular person. I like to eat many different things and I like it all to taste good, so I love helping regular people make the transition.”
Some of her go-tos for a high-protein, plant-based diet include quinoa, lentils, kale, sweet potatoes, and black beans, as well as avocado for healthy fat.
For those who are particularly skeptical about giving up meat at the sacrifice of flavor, Morgan suggested identifying three favorite meals and then preparing meatless versions. She’s created dishes as varied as plant-based lasagna, Kung Pao shrimp, and jambalaya. “You’ll be hooked instantly,” she said.
Wilks noted that it’s easier than ever to make substitutions, with more plant-based foods and ingredients readily available at grocery stores. Fast-food and fast-casual restaurants, like Sweetgreen and Chipotle, are also showcasing plant-based meals on their menus.
The smarter choice
The research Wilks unearthed points to cutting meat completely out of your diet for optimal health. “Whenever you’re making a healthy choice, the question is always: Compared to what?” he asked, explaining that the best choice is plant over animal, and then choosing which plants to eat. Either way, the more whole foods, the better.
Goldman cited studies that illustrated a stepwise progression of health benefits from omnivore to semi-vegetarian, pescetarian, vegetarian, and finally, vegan diets. “You can ratchet up and ratchet down the health effects, meal by meal, week by week,” he said.
Of the many studies cited in The Game Changers, Wilks spoke of one that found that people with plant-based diets have higher IQs than those who also eat meat. “The scientists can’t fully explain the correlation,” he said slyly. “They don’t know if not eating meat makes you smarter or if smarter people don’t eat meat.”
