Vegan Athletes: Redefining Peak Performance
The world of elite sports is witnessing a historic transformation. Gone are the days when animal products were considered the only fuel for strength. Today, Great Vegan Athletes are shattering records and proving that a plant-based diet isn’t just a lifestyle choice—it’s a performance advantage. From Olympic champions to ultramarathoners, Vegans Thriving in every discipline show that you can achieve peak physical excellence while living in alignment with your values.
But this movement is about more than just personal records. By choosing a plant-powered path, these Plant-Based Athletes are addressing the Hidden Costs of Industrial Agriculture and taking a stand against the Animal Cruelty inherent in traditional food systems. When we look at the facts of Factory Farming, it becomes clear that elite performance doesn’t have to come at the expense of Farmed Animal Welfare.
In this guide, we dive into the science of plant-based nutrition, celebrate the legends who are leading the way, and show you how to fuel your own journey toward becoming one of the next generation of successful Vegan Athletes.
The
Game Changers
Documentary
How Great Vegan Athletes Redefine Strength
The Game Changers is a revolutionary documentary that redefines human potential by showcasing Great Vegan Athletes who dominate their sports through plant-based nutrition. By debunking the myth that animal products are necessary for strength, the film proves that Vegans Thriving in elite competition experience superior recovery and stamina. Beyond performance, it highlights how choosing a plant-powered path allows Plant-Based Athletes to excel while actively rejecting the Animal Cruelty and Hidden Costs of Industrial Agriculture associated with traditional diets.
Great Vegan Athletes
Athletes who stand at the top of the world, having achieved world champion titles, world records, or the number one global ranking.
Phillip Palmejar
fighter world #1
Phillip Palmejar is a professional fighter and one of the leading figures among vegan athletes worldwide. Through discipline, dedication, and a plant-based lifestyle, he has demonstrated that peak athletic performance is fully achievable without animal-based nutrition.
Titles & Rankings:
→ Three World titles
→ Hall of Famer
→ Instructor to armed forces
Angelina Berva
strongman/strongwoman world #1
Angelina Berva is a world-class strongwoman and one of the most powerful vegan strength athletes on the global stage. Through exceptional dedication, elite-level training, and a plant-based lifestyle, she has reached the very top of her sport, proving that maximum strength and peak performance can be achieved on a vegan diet.
Titles & Rankings:
→ Five times France’s Strongest Woman
→ World champion, Extinct Games and Static Monsters (twice)
→ National records
→ World-class powerlifter
Kristen Santos-Griswold
winter sports world #1
Kristen Santos-Griswold is a top-tier winter sports athlete and a lifelong vegetarian. Having followed a plant-based lifestyle since birth, she has excelled in her sport, demonstrating that exceptional performance and endurance are fully attainable on a vegetarian diet. Her dedication and achievements have earned her a place at the very top of the winter sports world.
Titles & Rankings:
→ World 1000 metre and 1500m Champion, 2023/4
→ Three Golds at the Four Continents Championships 2023/4
→ US 1500 metres national record holder
Mike Jensen
motor sports competitor world #1
Mike Jensen is a world-class motorsports competitor and one of the most accomplished motorcycle stunt riders in the world. A multiple-time world champion, he has consistently amazed audiences with his exceptional skill, precision, and fearless riding style. Self-taught and highly driven, the Danish rider has dominated top-level competitions across Europe, earning his place as a world number one in this demanding and competitive sport.
Titles & Rankings:
→ Multiple World Champion
→ Winner of Irish Freestyle Stunt Series (IFSS)
→ XDL Championship Winner
→ Winner of Czech Stunt Day
→ Winner of German-Stuntdays (GSD)
Maddie McConnell
bodybuilder world #1
Maddie McConnell is a world-class natural bodybuilder and the world number one athlete in her field. Competing across Bodybuilding, Figure, and Fitbody categories, she has built an outstanding competitive record through discipline, consistency, and elite-level conditioning. Her success on the international stage has established her as one of the most accomplished natural bodybuilders in the sport today.
Titles & Rankings:
→ 2022 WNBF Pro Figure World Champion
→ Oregon State Champion
→ 2024 OCB Pro Figure World Champion
→ Three WNBF Pro Cards (Bodybuilding, Figure, Fitbody)
Leah Coutts
bodybuilder world #1
Leah Coutts is a world-class bodybuilder and a world number one athlete who has achieved remarkable success in a short period of time. Entering competitive bodybuilding with rapid momentum, she quickly rose through the professional ranks, demonstrating elite conditioning, stage presence, and consistency. Her performances at national and international competitions have established her as one of the leading figures in professional natural bodybuilding.
Titles & Rankings:
→ Natural Olympia Pro Figure World Champion
→ Two podiums at WNBF World Championships
→ National Pro Competition Winner
→ Multiple Pro Card holder
→ Triple winner at Australian National show
Improved Stamina and Endurance
A plant-based diet helps athletes feel stronger for longer. Research shows it can boost aerobic capacity and delay fatigue, allowing you to train harder and perform better in both strength and endurance workouts. The natural complex carbohydrates in plants keep your muscles fueled with steady energy, while avoiding heavy animal proteins helps your body feel lighter and less tired. The result is better stamina, smoother recovery, and more consistent performance over time.
References
Cardiorespiratory Fitness and Peak Torque Differences between Vegetarian and Omnivore Endurance Athletes: A Cross-Sectional Study
Is a vegan diet detrimental to endurance and muscle strength?
The Interconnectedness of Diet Choice and Distance Running: Results of the Research Understanding the NutritioN of Endurance Runners (RUNNER) Study
Health Status of Female and Male Vegetarian and Vegan Endurance Runners Compared to Omnivores-Results from the NURMI Study
Great Vegan Athletes
Vivian Kong
fighter world #1
Vivian Kong is a world-class fighter and one of the most influential figures in international fencing. A true trailblazer for her sport, she has achieved historic success on the world stage, becoming world number one on two separate occasions. Through skill, determination, and consistency, she has broken barriers and brought global recognition to Hong Kong fencing, including achieving the highest honour in the sport.
Titles & Rankings:
→World #1 ranked fencer (two separate periods)
→ World #1 2018-9 season and again 2023
→ Two time Olympian
Mike Fremont
runner world #1
Mike Fremont is a world-class runner whose achievements challenge conventional ideas about age and athletic limits. A truly inspiring example of what is possible, he has pushed the boundaries of endurance and longevity, holding world records in the Half Marathon for both the 90 and 91 age groups. His remarkable fitness, combined with discipline and consistency, has made him a world number one in his category.
Titles & Rankings:
→ World #1 ranked runner (age group)
→ World Record Holder – Half Marathon (Age 90)
→ Competitive runner at age 99 (2021)
Ryan Stills
powerlifter world #1
Ryan Stills is a world-class powerlifter and a world number one athlete who has consistently competed at the highest level against the strongest lifters in the sport. Over several years, he has built an exceptional competitive record, demonstrating elite strength, discipline, and longevity. His dominance in international masters competition has firmly established him as one of the leading powerlifters in his category.
Titles & Rankings:
→Four-time IPF Masters World Champion
→ Eight category wins at national level or above (2016–2021)
→ Competitor in IPF & USAPL raw divisions (120 kg category)
→ Other international category wins and national titles
Harvey Lewis
runner world #1
Harvey Lewis is a world-class runner and a world number one ultramarathon athlete whose achievements have left a lasting mark on endurance sports. Known for his extraordinary stamina and determination, he has twice won the grueling 135-mile Badwater Ultramarathon, widely regarded as the toughest footrace in the world.
Titles & Rankings:
→ World #1 ranked ultramarathon runner
→ Two-time Badwater Ultramarathon Champion (2014, 2021)
→ World record breaker (twice), Last Survivor race format
→ US record for most places on the US 24 hour team
→ Course records at ultramarathons
Unsal Arik
fighter world #1
Unsal Arik is a world-class fighter and a world number one boxer who has achieved remarkable success since adopting a plant-based lifestyle. Fighting in the Super Welterweight division, he has captured multiple titles, including the IBF European Championship, WBF World Championship, WBC Asia title, and BDB International German title. His journey from a young soccer player in Bayern’s B Youth team to a professional boxing champion showcases his resilience, determination, and exceptional skill in the ring.
Titles & Rankings:
→ IBF European Champion (multiple times)
→ World Champion with three separate federations
→ WBC Asia Champion
→ Former Bayern B Youth soccer player
→ Other national and international titles
Budjargal Byambaa
runner world #1
Budjargal Byambaa is a world-class ultradistance runner and a world number one athlete who excels in extreme multi-day endurance events. Covering enormous distances at remarkable speeds, he has set multiple course records and consistently demonstrated exceptional stamina, focus, and determination. In 2022, he achieved the pinnacle of his sport by becoming the World Champion in the 48-hour event.
Titles & Rankings:
→ Two-time winner of the 10-day Sri Chinmoy race
→ Course record at the Icarus Florida 6-day race
→ National record for 24-hour running
→ Winner of the World Championship, 48-hour running
→ Winner of the Xiamen 6-day race
Enhanced Blood Flow and
Oxygen Delivery
Eating a plant-based diet can really help your body work more efficiently by boosting blood flow and oxygen delivery to your muscles. Plant foods, being low in saturated fats and packed with fibre and antioxidants, keep your blood vessels healthy so they can flex and relax smoothly. Your blood also flows a bit more easily, helping oxygen and nutrients reach your muscles faster. On top of that, natural nitrates in vegetables—especially in beetroot or veggie juices—help widen your blood vessels, giving your muscles more blood, more energy, and helping you feel less tired during activity.
References
A Review of Plant-based Diets to Prevent and Treat Heart Failure
Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports
Effects of beetroot juice supplementation on intermittent high-intensity exercise efforts
Great Vegan Athletes
Elena Congost
runner world #1
Elena Congost is a world-class runner and a world number one Paralympic athlete who has represented Spain across four Paralympic Games (2004, 2008, 2012, 2016). Born with a degenerative visual condition, she competes in the T12/B2 categories and has achieved remarkable success on the track, including winning Paralympic Gold. Her determination, resilience, and elite performance make her an inspiring figure in athletics worldwide.
Titles & Rankings:
→ Paralympic Gold Medalist
→ National Gold over 1500 metres
→ Has represented Spain at four Paralympic games
→ Elite T12/B2 category athlete representing Spain
Lewis Hamilton
motor sports competitor world #1
Lewis Hamilton is a world-class motorsports competitor and a world number one Formula One driver, widely recognized as one of the greatest in the history of the sport. With unmatched skill, determination, and consistency, he has achieved numerous race victories and has claimed the Formula One World Championship seven times, solidifying his legacy as a true icon of racing.
Titles & Rankings:
→ Seven-time Formula One World Champion
→ All-time record for pole positions and total points
→ Multiple Grand Prix winner
Kim Best
strongman/strongwoman world #1
Kim Best is a world-class strongwoman and a world number one athlete who has made her mark in the challenging sport of strength athletics. Living in Scotland, the home of the Highland Games, she has quickly gained recognition for her power and determination, breaking records and pushing the limits of what is possible in the sport. Her achievements, including setting a world record for the Yoke Walk, demonstrate her exceptional strength and dedication as a vegan athlete.
Titles & Rankings:
→ Winner of Scotland’s Strongest Woman
→ World Record Holder – Yoke Walk
→ Competitor in Highland Games events
→ Eased chronic health conditions with a vegan diet
Diana Taurasi
basketball player world #1
Diana Taurasi is a world-class basketball player and a world number one athlete who has left an indelible mark on women’s basketball. Throughout her illustrious career, she set the WNBA all-time points record and won six Olympic Gold medals. Renowned for her skill, leadership, and competitive spirit, Diana is widely regarded as one of the greatest basketball players of all time.
Titles & Rankings:
→ Five WNBL scoring titles
→ Six-time Olympic Gold Medalist
→ WNBA All-Time Points Leader
→ Third highest USA World Cup team player all-time for points
→ Widely recognized as the Greatest of All Time (G.O.A.T.)
Alex Morgan
soccer/football player world #1
Alex Morgan is a world-class soccer player and a world number one athlete, widely recognised as one of the most successful players of her generation in women’s football. Her exceptional skill, leadership, and consistency have led her to win multiple major titles, cementing her legacy in international soccer.
Titles & Rankings:
→ Played at multiple World Cups
→ Three-time CONCACAF Championship Winner
→ Two-time FIFA World Cup Champion
→ Second ever player to reach 20 goals & 20 assists in one season
→ Named Female Athlete of the Year
→ 2019 World Cup Silver boot winner
Glenda Presutti
powerlifter world #1
Glenda Presutti is a world-class powerlifter and a world number one athlete who has achieved remarkable success despite starting the sport later in life. Her strength, determination, and focus have led her to shatter multiple world records, including six records in a single meet in 2020, followed by seven more shortly after, and the world squat record the following year.
Titles & Rankings:
→ World #1 ranked powerlifter
→ Multiple-time World Record Holder
→ 17 national, continental and world records broken in one meet
→ Classed as Elite by Powerlifting Australia
→ World Squat Record Holder
Faster Recovery and Reduced Inflammation
A plant-based diet can really help your body recover faster and feel less sore after exercise. Every time you work out, your muscles and tissues get tiny amounts of damage, which naturally triggers inflammation as your body repairs itself. Eating plant foods full of antioxidants, healthy fats, and fibre helps calm these reactions and speed up healing. They also improve sleep—thanks to complex carbs and tryptophan-rich foods like pumpkin seeds, beans, tofu, oats, and leafy greens—giving your muscles the rest they need to regenerate.
References
C-reactive protein response to a vegan lifestyle intervention
Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports
Sleep and Nutrition Interactions: Implications for Athletes
Plant-Based Diet and Sports Performance
The impact of plant-rich diets on sleep: a mini-review
Great Vegan Athletes
Yolanda Presswood
powerlifter world #1
Yolanda Presswood is a world-class powerlifter and a world number one athlete who rose to the top of the sport in an exceptionally short time. Through raw strength, focus, and determination, she has delivered outstanding performances on the platform, breaking multiple records across all major lifts and establishing herself as a dominant force in competitive powerlifting.
Titles & Rankings:
→ US National squat record holder
→ World Record Holder – Squat
→ World Record Holder – Deadlift
→ World Record Holder – Competition Total
→ State and National Record Holder (2019)
Lisa Gawthorne
cyclist runner world #1
Lisa Gawthorne is a world-class multisport athlete and a world number one competitor in cycling and running. Representing Team GB in duathlon, she has competed at both European and World levels, consistently pushing her limits and achieving impressive results. Her journey reflects dedication, resilience, and continual progression in elite-level multisport competition.
Titles & Rankings:
→ European duathlon champion 2023
→ World duathlon championship 2023
→ Great Britain team member in running events
→ 3rd highest-ranked British athlete in her age group
Denis Mikhaylov
runner world #1
Denis Mikhaylov is a world-class runner and a world number one endurance athlete whose journey into elite sport followed an unconventional path. Born in Russia and later relocating to New York in 2006, he initially pursued a career in finance before dedicating himself fully to health and fitness. His commitment paid off in historic fashion when, in 2019, he broke the world record for the 12-hour treadmill run.
Titles & Rankings:
→ World Record Holder – 12-hour treadmill run (2019)
→ Elite long-distance and endurance athlete
→ Accomplished trail runner with numerous wins and placings
→ Course record on 25k, 54-mile and 50k courses.
Heather Mills
winter sports world #1
Heather Mills is a world-class winter sports athlete and a world number one competitor in downhill skiing. Alongside her high-profile work as an entrepreneur and campaigner, she has achieved outstanding success on the slopes, establishing herself as one of the leading athletes globally in her sport. Her achievements include breaking multiple world records in disability winter sports, highlighting her determination, resilience, and elite performance.
Titles & Rankings:
→ Five-time Disability Winter Sports World Record Holder
→ Five world records broken in three months
Neil Robertson
snooker player world #1
Neil Robertson is a world-class snooker player and a world number one athlete who has reached the very top of the sport. A former World Champion, he has led the international snooker rankings and is widely recognised as one of the most successful and well-known players in the history of the game. His consistency, precision, and competitive excellence have secured his place among snooker’s elite.
Titles & Rankings:
→ Former world number one in international rankings
→ Three time World Open winner
→ First non-UK winner of the Triple Crown
→ Completed 103 century breaks in one season
Tia Blanco
surfer world #1
Tia Blanco is a world-class surfer and a world number one athlete who achieved international recognition at a young age. As a member of the American surfing team, she has consistently performed at the highest level of the sport, combining skill, focus, and athleticism. Her success in major international competitions has established her as one of the leading figures in competitive surfing.
Titles & Rankings:
→ Member of the USA National Surfing Team
→ Placed 3rd in the World Juniors
→ Won the Ron Jon Jr Pro
→ 2016 Winner of the World Surfing Games
→ Winner of multiple international surfing competitions
Higher Metabolic Efficiency
Plant-based foods are easier for your body to digest, so instead of spending extra energy on heavy digestion, your body can focus on fueling your muscles and repairing itself. Whole plant foods provide complex carbohydrates that keep your blood sugar steady, giving you smooth, long-lasting energy throughout the day rather than sudden highs and crashes. Studies also show that people who eat a vegan diet tend to have better insulin sensitivity than meat-eaters, meaning their bodies use energy more efficiently and are better protected against type 2 diabetes.
References
Vegetarians have a lower fasting insulin level and higher insulin sensitivity than matched omnivores: A cross-sectional study
Non-Pharmacological Treatments for Insulin Resistance: Effective Intervention of Plant-Based Diets-A Critical Review
Great Vegan Athletes
Michaela Copenhaver
rower world #1
Michaela Copenhaver is a world-class rower and a world number one athlete competing in the Lightweight division. Representing the United States, she has achieved remarkable results at both national and international levels. Notably, she set the world record for indoor rowing over 10,000 metres, showcasing her endurance, technique, and dedication to the sport.
Titles & Rankings:
→ 1st – Lightweight Women’s Quad, Royal Canadian Henley Regatta 2012
→ 1st – Women’s Open Quad, Head of the American 2012
→ Top American – Lightweight Women’s Single & 1st – Quad, US Rowing National Championships 2014
Austin Aries
pro wrestler world #1
Austin Aries is a world-class professional wrestler and a world number one athlete who has competed against the best in the United States. Renowned for his athleticism, showmanship, and a repertoire of spectacular signature moves, he has claimed numerous World Titles and established himself as a leading figure in professional wrestling.
Titles & Rankings:
→ Multiple-time World Champion
→ One of only five wrestlers ever to win the Triple Crown
→ TNA World Heavyweight Champion and Grand Champion
→ Impact World Champion
Dustin Watten
volleyball player world #1
Dustin Watten is a world-class volleyball player and a world number one athlete who was a key member of the US National Volleyball Team. Throughout his career, he competed at the highest levels of international volleyball, contributing to the team’s success and helping secure the World Cup title in 2015.
Titles & Rankings:
→ World Cup Champion (2015)
→ Member of the US National Volleyball Team
→ Played in high-profile leagues in Brazil, Germany and France
James Southwood
fighter world #1
James Southwood is a world-class fighter and a world number one athlete in Savate, a dynamic sport blending English boxing and French kicking techniques. A highly skilled competitor and expert instructor, he has consistently performed at the highest levels, earning multiple national and international titles throughout his career.
Titles & Rankings:
→ 2014 World Champion
→ World Vice-Champion: 2016, 2022, 2024
→ European Vice-Champion: 2007, 2015, 2019
Harri Nieminen
fighter world #1
Harri Nieminen is a world-class fighter and a world number one athlete in Thai Boxing. A former World Champion, he achieved remarkable success in 1997 by winning the Thai Boxing title at 60kg in Thailand, defeating the US champion in the semifinals and the Thai champion in the final. His skill, strategy, and determination have made him a prominent figure in the sport.
Titles & Rankings:
→ Former World Champion
→ 1997 Thai Boxing Champion (60kg)
→ Ultramarathon runner in retirement
Patrik Baboumian
powerlifter world #1
Patrik Baboumian is a world-class powerlifter and a world number one strongman athlete. Born in Iran and residing in Germany, he has achieved remarkable success in both powerlifting and strongman competitions. Patrik has set world records in three different strongman events, showcasing his extraordinary strength, dedication, and athleticism.
Titles & Rankings:
→ World Record Holder – Three strongman events
→ 2012 European Powerlifting Champion
→ World record breaker for log lift for under 105kg athletes
Key Nutritional Considerations for Vegan Athletes
Calorie Requirements
If you’re an athlete, making sure you eat enough to match the energy you burn is essential—not just for your performance, but for your overall health and recovery. Plant-based foods are full of nutrients, but they can be lower in calories, so if you’re doing long or intense training sessions, it’s important to include some calorie-dense foods. Small adjustments, like adding a few refined grains alongside whole grains, can make a big difference.
Protein Requirements
Plant-based diets can fully meet the protein needs of both active individuals and athletes. All plant foods contain protein and provide the essential amino acids required for muscle growth and repair. High-quality plant protein sources include pulses such as lentils, beans, chickpeas, peas, and soy, as well as nuts, seeds, and whole grains like wholemeal bread, wholewheat pasta, and brown rice. Scientific evidence shows that plant protein is just as effective as animal protein for building muscle when paired with appropriate resistance training.
For the general population, recommended protein intake is approximately 0.86 g per kilogram of body weight per day, which equals about 65 g daily for a 75 kg person.
Athletes have higher needs, typically ranging from 1.4 to 2.2 g/kg/day, which can be up to 165 g per day for the same individual. Because the amino acid profiles of plant proteins differ slightly from animal sources, vegan athletes are advised to aim toward the upper end of this range. If meeting these targets through whole foods alone is challenging, soy or pea protein powders can be effective supplements. When consumed as part of a varied, well-planned diet, plant foods collectively provide all nine essential amino acids, making a vegan diet fully adequate from a protein perspective.
Gastrointestinal Issues
Gastrointestinal (GI) disturbances are a common concern in athletes, particularly during prolonged or high-intensity endurance exercise. During physical exertion, blood flow is preferentially redirected from the gastrointestinal tract to working muscles, which can impair digestion and slow gastric emptying. In vegan athletes, high habitual fiber intake may further increase the risk of GI symptoms such as bloating, cramping, or diarrhea when food remains in the gut for extended periods. Evidence suggests that temporarily reducing fiber intake to approximately 50 g per day or less, especially during the days leading up to competition and on race day, can help mitigate these symptoms. With appropriate dietary planning tailored to the specific sport and training demands, vegan diets can effectively support athletic performance.
Awareness of Micronutrients
As with protein intake, attention to the bioavailability and absorption of micronutrients is essential when planning a vegan diet for athletic performance. Although well-planned vegan diets can meet micronutrient needs, certain nutrients require closer monitoring due to lower absorption from plant sources or limited natural availability. Among these, iron and vitamin B12 are particularly important for vegan athletes, with iron being a key consideration for all female athletes regardless of dietary pattern.
Iron plays a vital role in oxygen transport and energy production. The non-heme iron found in plant foods has lower bioavailability than heme iron from animal sources, meaning overall intake often needs to be higher. In some cases—especially for endurance athletes or menstruating females—supplementation may be required under professional guidance.
Calcium is another important nutrient due to the exclusion of dairy products in vegan diets. Adequate calcium intake is crucial for bone health and muscle function. Not all plant-based milks are fortified, so labels should be checked for a minimum of 120 mg of calcium per 100 mL. Good vegan sources include fortified milk alternatives, leafy green vegetables, almonds, and calcium-set tofu.
Vitamin B12 is naturally found only in animal products, making supplementation or the inclusion of fortified foods essential for vegan athletes. Supplementation is often the most reliable strategy, although fortified nutritional yeast, soy milks, and plant-based meat alternatives can also contribute to intake.
Omega-3 fatty acids are essential for cell function, cardiovascular health, and brain function, as the body cannot produce them on its own. While marine sources provide the most bioavailable forms (EPA and DHA), vegan athletes can obtain the precursor ALA from flaxseeds, chia seeds, walnuts, and canola oil. In some cases, algae-based omega-3 supplements may also be beneficial.
Vitamin D is critical for bone health and calcium absorption. Although it can be obtained through safe sun exposure, dietary sources are limited and rarely vegan. This places vegan athletes—especially those living in low-sunlight climates, darker seasons, or at higher risk of bone loss—at increased risk of deficiency. Monitoring vitamin D status and considering supplementation is therefore recommended.
Zinc has lower bioavailability in plant foods and is present in relatively small amounts, making adequate intake more challenging. This is particularly relevant for male athletes due to zinc’s role in hormone production and immune function. Beans, nuts, seeds, oats, and nutritional yeast are useful dietary sources, with supplementation considered if intake is insufficient.
Overall, with informed planning and, where appropriate, professional support, vegan athletes can effectively meet their micronutrient requirements and support both performance and long-term health.