A Day in the Life of a Vegan Athlete: Insights from Steve’s Routine
Today we’re diving into Steve’s daily routine and exploring how plant-based living and peak fitness can go hand in hand. From fueling his workouts with clean, sustainable nutrition to prioritizing recovery and mindfulness, Steve’s daily routine is a perfect balance of discipline, passion, and compassion.
We’re taking an inside look into his routine to learn how he fuels his body, stays active, and remains committed to his values—all while smashing his fitness goals.
Morning
What’s the first thing you do when you wake up to set the tone for your day?
A: The first thing I do is have a cup of yerba mate with ¼ teaspoon of coco leaf, followed by a glass of water. I usually like to take time to wake up and will sit in silence for about 30 minutes while I drink my tea. This is if I have the time that particular morning. If I am on the go, I will drink the tea to go. I usually eat after I have been awake for an hour or more.
Do you have a specific morning ritual or habit that helps you feel energized?
A: Yes, I do not drink coffee, and as a substitute, I drink yerba mate with ¼ teaspoon of coco leaf. I find the pickup to be more mellow than coffee, and yerba mate has a very high antioxidant level.
What’s your go-to breakfast, and how does it support your fitness goals?
A: The tea concoction mentioned above, and I will usually have leftovers from the day prior. This can be a tofu scramble with rice or bagels, or various flavors of tofu such as al pastor seasoning with tortillas. This meal aligns with my fitness goals of maintaining the right macros in terms of carbohydrates, fat, and protein. Sometimes, if I am on the run, I will grab a kombucha and two protein bars as a quick snack and eat a bigger meal later.
Before Your Workout
Do you follow any specific pre-workout nutrition routine or snack?
A: Yes, I will usually have a cup of yerba mate prior.
How do you decide when it’s the best time for you to work out?
A: I like to train later in the day, around midday and at night. I am not a morning person and tend to be more alert as the day goes on. I also prefer to lift later in the day after I have had numerous meals and feel stronger. Many times, I will train twice a day: midday and in the evening.
What motivates you to stay consistent with your fitness routine?
A: I view part of my job as being in shape and walking the talk. I am not just selling a plant-based protein powder but a lifestyle, and part of that pitch is me looking the part and being in shape. There are many aspects of fitness I do not enjoy doing, but I do them because of the benefits they provide. Being in shape is also important to me from a health and longevity standpoint.
During Your Workout
What kind of workouts do you typically do, and how do you structure them?
A: In the gym, I will do whole-body workouts that include compound movements such as deadlifts, squats, and dumbbell press. I program my strength workouts based on my current goals, and they tend to be heavy on the legs. I also do one form of cardio daily, whether running, biking, or martial arts such as jiu-jitsu or boxing.
Do you focus on any particular type of training, such as strength, endurance, or flexibility?
A: I focus on everything. I believe fitness should be balanced between all three. You should be strong, have good endurance, and maintain flexibility. Stretching your muscles is one of the best things you can do for your body in terms of alleviating pain and improving posture.
Are there any favorite exercises or routines you incorporate regularly?
A: I like whole-body workouts that involve a combination of strength, plyometrics, calisthenics, and core. Some of my favorites include deadlifts, hanging leg raises, ab wheel, kettlebell swings, dumbbell snatches, and pull-ups. I run about 4-5 times a week, bike twice weekly, and do martial arts about 2 times a week.
After Your Workout
What does your post-workout recovery look like, both in terms of food and relaxation?
A: I usually eat after or have a protein shake. If I have the time, I will sometimes take a 30-minute midday nap.
Do you have any go-to vegan snacks or meals to refuel after training?
A: The Militant Vegan protein powder and a meal, usually within the hour after a strength training workout.
How do you keep your energy levels up throughout the rest of the day?
A: I prioritize sleep because it’s important. A 30-minute nap during the day can help maintain energy levels. If I sleep well the night before, I typically have good energy throughout the day. I’ll also have a cup of yerba mate if I need a pick-me-up.
Evening
How do you wind down after a busy day of training and work?
A: I usually wind down by watching comedy movies or YouTube programs like “Impractical Jokers.” I also enjoy documentaries on various topics of interest.
What does your dinner usually consist of, and how does it align with your fitness goals?
A: Dinner typically includes a protein source such as tofu or soy curls, a carbohydrate source like brown rice or whole wheat tortillas, and a fat source such as avocado. Each meal I eat has the right balance of protein, fat, and carbohydrates according to my goals.
Do you have any evening rituals or routines to prepare for the next day?
A: No specific rituals, but I look at my schedule for the next day and plan meals if I’ll be on the go.
Lifestyle and Philosophy
How do you incorporate mindfulness or self-care into your daily routine?
A: I like to slow down throughout the day, finding quiet spaces to reflect and be present. As an introvert, this helps me maintain mental peace and feel grounded.
What’s one thing about your daily life as a vegan athlete that people might not expect?
A: There’s nothing particularly special I do; I just don’t consume animal products and remain disciplined with my fitness. Many people are surprised by how varied and delicious a vegan diet can be.
What advice would you give to someone looking to adopt a plant-based lifestyle while staying active?
A: Take your time to learn and implement changes at a comfortable pace. Learn about macros and how much protein you need for your activity level and fitness goals. Even a little knowledge about nutrition can go a long way.
Steve’s routine is a powerful reminder that living a plant-based lifestyle doesn’t mean compromising on strength, energy, or performance. His thoughtful approach to nutrition, fitness, and recovery showcases how small, consistent choices can add up to big results. Let his example fuel your pursuit of wellness—because building muscle and living mindfully can align beautifully.
