If you have tuned into any form of news coverage or social media within the past week, you would have seen the latest World Health Organization study claiming that red meat, and more specifically processed meat, causes cancer. This may or may not come as a surprise to most people. But it prompts questions about another recent development on health in the news: athletes living a plant-based lifestyle.

Simply because athletes partake in rigorous training regiments, and place high demands on their musculoskeletal system, many question whether it's possible for them to have adequate protein intake when following a plant-based diet. My aim is not necessarily to say that every single human being on the planet should follow a plant-based diet, nor is it to scold or guilt anyone into living this way; my goal is to broaden general knowledge relating to various different vegetarian diets and inform people that healthy nutrition with a plant-based diet is possible – even for those athletes following a training routine.

I recently surveyed a group of NYU Abu Dhabi athletes who adhere to some form of vegetarianism to determine if they feel their meatless diet has any effect on their training or sport performance. These athletes participate competitively in a university sport, and train four to five times a week. Most responded that they had never been diagnosed with a protein deficiency, and that they weren’t familiar or aware of what the associated symptoms of protein deficiency were or would feel like.

Many stated that they felt nourished and satisfied on a daily basis, with energy being consistent throughout their days, and they did not experience highs and lows in energy levels. Some reported that they took dietary supplements, based on preference or as prescribed by a professional, to replace what they felt was lacking in their diet. Some stated that since making a transition to a meatless diet, they feel better overall than they did on their previous diet and note increased energy. Rich Roll, a famous triathlete, is a great example of an athletic role model who follows a strictly plant-based diet. Scott Jurek, a vegan ultramarathoner, broke the record in July of this year for fastest completion of the Appalachian Trail Thru-Hike.

I am not vegan or vegetarian. But beginning three years ago, I significantly reduced the meat and animal products in my diet, adopting a strictly plant-based, gluten-free diet for two years after consulting with a naturopath. At the time, I also began a 90-minute yoga routine, six days a week, and as I found myself twisting into postures I didn’t know were humanly possible, I started to pay more attention to the foods I was putting in my body, and realized I had never felt better.

Now I will occasionally indulge in wine and cheese at social events — and enjoy every moment. When I moved to the Middle East and had the chance to try a real, authentic chicken shawarma, I also took that opportunity, and enjoyed every bite. Overtime, I became less absolute with my restrictions and decided that it was fine if I strayed from them occasionally, though I will always eat a plant-dominant diet, simply because when I do, I feel better.

People who grew up on a meat-and-potatoes diet may not be willing or able to transition directly to strict plant-based living. As an attempt to gradually reduce meat or other animal products in your life, you may consider a less-drastic variation initially, before going 100 percent plant-based. Pescetarianism involves eliminating meat from land animals while eating seafood.

People respond differently to certain foods depending on their genetics, and not everyone will find removing meat from their diet suitable to their own needs, beliefs and preferences. Some people have tried to consume a meat-free diet, and they simply cannot find a way to make it work for them. They feel fatigued, lethargic and drained of energy throughout their entire day; this may relate to improper substitution of protein, or decreased caloric intake. However, in a case such as this, I believe meat-free diets should not be forced. Part of being aware and mindful about healthy living, is realizing what is not beneficial for you.

Being a certified athletic trainer for the past 10 years has helped me to realize that I am passionate about all forms of health. I love movement — all forms of it — and I believe yoga and exercise is the best medicine for everyone. But apart from that, being an athletic trainer has helped me to focus on human performance. And taking notice of what athletes consume, and how it relates to their performance, has fueled my career and passion of promoting healthful living. A common term going around recently is mindful eating. When we are mindful about what we are consuming on a daily basis, and when we pay attention to what works with our specific system and what does not, we will learn the most optimal way to fuel our bodies.

Arguably, the main reasons people refuse to attempt a plant-based diet are misinformation or cultural indoctrination. We often hear the term “rabbit food” associated with vegetarianism. But transitioning to plant-based eating does not mean you live off of lettuce. I have had some butternut squash and lentil stews in the campus dining halls that have more texture and flavor than a steak. Learning how to cook with different spices and how to replace protein and minerals is the key to plant-based diets.

A general misconception is that protein can only be consumed via meat, and other animal products. Most people do not understand that one cup of lentils contains 18 grams of protein, which is almost half of the recommended intake for an average, active, adult female. Vegetables such as peas, brussel sprouts, spinach; grains such as rice, quinoa and whole wheat pasta; and nuts and seeds such as hemp seeds, pumpkin seeds and almonds, all contain significant amount of protein.

If you’re interested in trying a plant-based diet, make a gradual transition. And instead of simply eliminating, go for replacement. This will help you feel satisfied. For instance, cow’s milk can be replaced with almond, rice, soy or coconut milk and dairy spreads can be replaced with hummus or avocado. Make pasta, chili and casseroles with black beans instead of ground beef. Have a vegetable pizza, without the cheese. For plant-based proteins, try quinoa, tofu or chickpeas. And if you are feeling unsuccessful, seek the advice of a trained professional, such as a nutritionist or natural medicine doctor.

I can confidently say that the benefits of a plant-based or meat-free diet are plentiful and include increased energy, improved digestion, clearer skin, improved weight management, decreased abdominal bloating, improved sleep patterns and feeling refreshed upon wakening.

Increased discussion of plant-based diets on social media attests to rising interest and curiosity on an international scale. The concept of Meatless Mondays is gaining popularity on social media. I believe that the general public is starting to obtain knowledge about living a plant-based lifestyle and are increasingly more willing to try it out. As people gradually make these healthful substitutions, and start to feel the benefits, meat and dairy seem less integral to a complete diet.

Don’t think of this as a diet, as a deprivation of something. Like Socrates said, “The secret of change is to focus all of your energy, not on fighting the old, but on building the new.”