Jake Shields (20-4-1) is a world-renowned mixed martial arts (MMA) fighter. Consistently ranked among the top ten welterweights in the world, he has fought in Japan and his native America. Now competing in EliteXC, Shields is tipped to be the organisation’s first Welterweight Champion. Something you might not expect is that Jake’s a life-long vegetarian.

Vegetarianism and MMA aren’t exactly in cahoots. Most would perceive that MMA needs you to eat meat to get protein and bulk up, whereas vegetarianism is a lifestyle where you choose not to eat meat at all. Simple on the surface. But, there’s more than just the eating of animals to think about. Are vegetarians at a disadvantage because of their diet? How does being vegetarian affect eating habits while fighting away from home?

Established fighter Mac Danzig, featured on season six of the Ultimate Fighting Championship’s reality series The Ultimate Fighter, has been a vegan for four years. He has stated that on becoming a professional fighter he started to eat meat because he was lead to believe it was necessary to become successful. Since then he has reverted to his animal conscious ways, but it’s a sign that maybe fighters with vegetable-based diets feel the pressure of the meat-centric food scheme prevalent in MMA.

With magazines and websites filled with nutrition adverts proclaiming the benefits of shakes and supplements packed with protein it’s understandable that a fighter will use every opportunity to get it through meat. Considering this is something vegetarians have to live without, how necessary is meat?

Trevor Barter, Principal Lecturer of Sport, Health and Exercise at Staffordshire University, says, “If you’re eating meat, you’re eating what we call a complete protein, it’s got all the essential amino acids. The danger for vegetarians is that they’re not receiving the full complement of amino acids.”

Amino acids are what comprise protein, and protein is found in abundance in meat. A fighter will largely need protein to repair the damage done to their muscles during exercise and strength training, which will help build the muscle they rely on to compete. So, what should vegetarians do to get all the amino acids? “They have to eat what you call complementary protein,” says Trevor Barter. “If you eat grain products and you eat nuts that will give you a balanced, complete amino acid intake.” Vegetables are also another source of protein says Trevor.

So, it’s not all doom and gloom. Despite not being able to get hold of complete proteins, vegetarian fighters can still eat all the amino acids they can shake a four-ounce glove at from other foods.

Even though he doesn’t eat meat, Jake doesn’t feel like he’s missing anything compared to other fighters. “I only feel positives. I don't think meat is necessary. My brothers and I were all raised on a vegetarian, mostly vegan, diet and we're all strong and healthy.”

Trevor Barter would agree that vegetarian fighters are unlikely to be at any competitive disadvantage. However, a strict vegetarian or vegan fighter might face different problems. “One of your best sources of protein, if you’re not going to eat meat, is going to be things like eggs.” Strict vegetarians and vegans don’t touch eggs, putting them in real danger of not getting enough amino acids. But, says Trevor, as long as they’re careful about their diet and still eat grains, nuts and vegetables, they should be fine.

Food for vegetarians isn’t bursting off supermarket shelves. It must be hard getting the right food while fighting on the road or even in another country. “It's sometimes hard to find a good place to eat when traveling,” says Jake. “I used to bring most of what I would eat when I fought in Japan. But over here, places like Hawaii and California, there are always some good restaurants. But I still make sure I have some food with me.” 

So, what if you’re an MMA fighter and you’re considering making the switch from carnivore to vegetarian, does training have to change? According to Trevor Barter no adjustments need be made, provided carbohydrate levels are sufficiently restored for training later in the day.

Considering the large distance between the dietary worlds of those who eat meat and those who don’t, the strides in what a vegetarian fighter has to do in terms of protein are remarkably small. There a few complaints from Jake over the one or two extra sacrifices he has to make, bundled along with all the others that he, like every other MMA fighter has to deal with. It’s hard not to notice the Cesar Gracie student’s significant success, could there be a link to vegetarianism? “Hard work, good training partners and a good diet - it all works together,” he says.