Protein has become a social media buzzword. TikTok and Instagram feeds are increasingly bogged down with fitness and dietician influencers who promote eating ground beef, grilled chicken, fish, greek yogurt, cottage cheese and other lean, animal-based proteins.
Protein is a crucial component of everyone’s diet, because it helps repair and strengthen muscles and bones. But what does getting enough protein look like for the student-athletes who have limited hours and locations to get their meals? Even more so, what does this look like for athletes that are vegetarian or vegan?
Smith College has nine dining halls and two cafés on campus. Only one dining hall, Northrop/Gillett, serves exclusively vegetarian and vegan meals. All other locations serve some variation of a plant-based main course, but often lack a vegan option aside from various greens in the salad bar.
Practice schedules and games often dictate where student-athletes can refuel post-workout. Teams that practice in the evening often finish workouts after 7 p.m., after most dining halls close.once regular dining hours end. This means that they are limited to the only two late-night dining halls: Tyler and Comstock.
Athletes who have dietary restrictions which limit their ability to eat the animal-based protein options at Tyler and Comstock often have to think more strategically about how to make sure they get the proper nutrients they need for competition and recovery.
“I really planned out my meals, I would look at the dining hall menus almost a week in advance just to see where the best options were,” said volleyball athlete Claudia Poehlmann ’26. “It can be hard because I really have to pre-plan my meals or grab tupperware when I’m at dinner the night before, so that after a game or practice, I know that I’m going to be fueled properly.”
Some vegetarian and vegan student-athletes have to go to multiple dining halls to get the fuel they need. While Tyler is conveniently located near the Ainsworth Gymnasium and athletic fields, it does not always have sufficient vegetarian options.
“I am a little bit of a picky eater and sometimes the vegetarian option at Tyler is not something I’m a big fan of,” said cross country and track and field athlete Sofia Jurusz ’27. “I think last year, with the addition of Comstock being opened later…I would have a pre-dinner at Tyler and then if I didn’t feel like I got enough protein I would go to Comstock and there is usually a tofu option. I found that to be much more convenient.”
Teams that practice in the morning often have the opportunity to go to any dining hall in the evening that best fits their dietary needs. Conversely, those same teams are limited to a handful of dining halls for breakfast based on serving hours and how long it takes to get from practice to morning classes.
For athletes whose practices run from 7 a.m. to 9:00 a.m. and have 9:25 a.m. classes, Tyler is often the only dining hall close enough to athletic facilities to grab a meal before class.
As a result, vegetarian and vegan student-athletes sometimes find themselves frontloading or backloading on their protein during the meal time where they have the most access to all dining options.
“I try to get most of (my protein) in the morning because I know lunch and dinner can be a little more chancy,” said Jurusz. “I try to be extra conscious throughout my meals and just look at my plate and be like, do I have enough protein on it? And sometimes that means supplementing with yogurt or even cereal because there’s milk that has protein in it.”
There are some hurdles these student-athletes have to jump over due to sports-related time conflicts. However, Smith dining serves the same meals consistently enough to give student-athletes some peace of mind.
“It’s very easy to be vegetarian here. It’s not always the most phenomenal option, but I would say the vast majority of the time I’m pretty happy,” volleyball athlete Anna Feuer ’27 said. “There’s always tofu, beans, lentils, or quinoa or something of the sort.”
The search for balanced meals is something that all athletes have to navigate in an environment where they can’t control what meals are being served. For vegetarian and vegan athletes, protein can still be found in a variety of different food groups.
Plant-based meat alternatives, beans, soy and vegetables have been reliable sources of protein for athletes looking for a well-rounded meal. Protein is only one macronutrient, and fueling is not “one size fits all.” Every student-athlete eats differently based on what makes them feel and perform their best.
“My take on (protein) is that it’s so overhyped,” said Feuer. “You definitely need protein to function and build muscle, but you don’t need nearly as much as people are telling you.”
Attending a college with so many dining options necessarily leads students to pick and choose what dining halls are their favorites, and what meals make them feel their best. After a few months at Smith, the rotation of meals within these dining halls is consistent enough that student-athletes know where to eat and when based on their practice and game schedules.
“I feel that whether you’re vegan, vegetarian, quote, unquote normal, if you want to be fueled to the best performance wise, you are going to have to plan,” said Poehlmann. Student-athletes face unique challenges when navigating dining, which can be exacerbated for vegan and vegetarian athletes. Still, they have mostly been able to adapt and get the nutrition they need to fuel for their sports.
