The Game Changers Fact Check: An Evidence-Based Review of Its Claims

If you’ve scrolled through Netflix recently, chances are you’ve encountered “The Game Changers,” a documentary that’s sparked intense debate about plant-based nutrition and athletic performance. The film follows elite vegan athletes and makes bold claims about the superiority of plant-based diets over those containing animal products.

But how much of what “The Game Changers” presents is backed by solid science, and where does the film stretch the truth? This comprehensive fact check examines the documentary’s key assertions with an objective, evidence-based lens to help you separate fact from fiction.

What Is “The Game Changers” Documentary About?

“The Game Changers” is a 2018 documentary executive produced by James Cameron, Arnold Schwarzenegger, and Jackie Chan. The film follows James Wilks, a former UFC fighter and elite military trainer, as he explores the potential benefits of plant-based eating for athletic performance and overall health.

Throughout the documentary, viewers meet various elite athletes who follow vegan diets, including weightlifters, cyclists, runners, and football players. The film presents a compelling narrative that plant-based diets are superior for strength, endurance, recovery, and long-term health outcomes.

The documentary makes sweeping claims about meat consumption being harmful to health, athletic performance, and masculinity—claims that deserve careful scrutiny.

The Game Changers: What the Film Gets Right

Despite significant criticism, “The Game Changers” does present some accurate information about plant-based nutrition that’s worth acknowledging.

Complete Protein Can Come from Plants

The film correctly states that you can obtain all essential amino acids from plant sources. While most individual plant proteins are incomplete (lacking one or more essential amino acids), combining various plant foods throughout the day—such as legumes, whole grains, nuts, and seeds—provides all nine essential amino acids your body needs.

Athletes can indeed build and maintain muscle mass on a well-planned vegan diet, as demonstrated by the athletes featured in the film.

Plant-Based Diets Show Health Benefits

Research does support several health advantages of plant-based eating patterns. Studies show that people following vegan or vegetarian diets tend to have:

• Lower body mass index (BMI) and reduced obesity rates
• Decreased risk of type 2 diabetes
• Lower blood pressure levels
• Reduced risk of certain cancers
• Better cholesterol profiles in some measures

These benefits are real and documented across multiple large-scale studies. The film’s emphasis on increased fiber intake, antioxidants, and phytonutrients from plants is scientifically sound.

Environmental Considerations Are Valid

While not the primary focus of this health-oriented review, the documentary’s points about the environmental impact of animal agriculture are generally accurate. Plant-based diets typically have a lower carbon footprint and require fewer natural resources than diets heavy in animal products.

The Game Changers: Major Problems and Misleading Claims

Despite some accuracies, “The Game Changers” contains numerous issues that undermine its credibility as a source of nutritional information.

Cherry-Picking Studies and Confirmation Bias

One of the most significant problems with the film is its selective presentation of research. The documentary highlights studies supporting plant-based diets while completely ignoring robust research on the health benefits of lean meats, fish, and other animal products.

The film presents small, observational studies as definitive proof while dismissing contrary evidence. This approach violates basic principles of scientific objectivity and leaves viewers with a distorted view of the actual evidence.

The Infamous “Burrito Study” Was Not Real Science

One of the film’s most memorable segments shows NFL players eating either a meat burrito or a plant-based burrito, followed by blood tests showing “cloudy” blood in those who ate meat. This demonstration was not a controlled scientific study—it was an uncontrolled, unblinded demonstration with no peer review or proper methodology.

Blood lipid levels don’t change dramatically from a single meal in the way depicted, and the “cloudiness” shown doesn’t necessarily indicate poor health. This segment was more entertainment than science.

The Erection Study Was Equally Problematic

Another viral moment from the film involved measuring college athletes’ erections overnight after eating plant-based versus meat-based meals. This informal test lacked scientific rigor, proper controls, sample size, or peer review.

Erectile function is influenced by numerous factors including stress, sleep quality, alcohol consumption, and underlying health conditions—none of which were controlled for in this demonstration.

Misrepresenting Gladiator Diets

The film claims that Roman gladiators were primarily vegetarian, citing archaeological evidence. However, the actual research is more nuanced. While some gladiators may have consumed a barley-heavy diet, evidence also shows they consumed animal products and bone broth for calcium and protein. The film oversimplifies a complex historical picture.

Fact-Checking Specific Health Claims

Claim: Meat Consumption Directly Causes Heart Disease

The Reality: The relationship between meat and heart disease is far more complex than presented. Research consistently shows that processed meats (bacon, sausage, hot dogs, deli meats) are associated with increased cardiovascular risk. However, unprocessed red meat shows much weaker associations, and lean poultry and fish are generally considered heart-healthy by major health organizations.

The American Heart Association and other major medical organizations recommend limiting processed meats and red meat while consuming fish and poultry as part of a heart-healthy diet. The film’s blanket condemnation of all animal products doesn’t reflect the nuanced evidence.

Claim: Animal Protein Increases Inflammation

The Reality: The film suggests that chicken and fish are inflammatory, which is contradicted by substantial research. Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids (EPA and DHA), which are among the most potent anti-inflammatory nutrients known.

Inflammation is influenced by overall diet quality, not whether foods are plant or animal-based. Diets high in refined carbohydrates, added sugars, and processed foods—whether vegan or not—promote inflammation. Meanwhile, diets emphasizing whole foods, adequate omega-3s, and antioxidants reduce inflammation, regardless of whether they include animal products.

Claim: Plant-Based Diets Optimize Athletic Performance

The Reality: Current research shows that well-planned plant-based and omnivorous diets produce similar athletic performance outcomes when protein, calories, and micronutrients are matched. The determining factors for athletic performance are adequate energy intake, proper macronutrient ratios, strategic nutrient timing, and overall diet quality—not whether foods come from plants or animals.

Several studies examining vegetarian and vegan athletes found no significant differences in strength, endurance, or recovery compared to omnivorous athletes when diets were properly structured. The athletes featured in the film perform exceptionally well, but this is likely due to optimal overall nutrition, training, and genetics—not veganism alone.

Claim: Eating Meat Decreases Testosterone and Masculinity

The Reality: This claim, implied through the erection study, lacks scientific support. Testosterone levels are influenced by factors including body composition, exercise, sleep, stress, and overall nutrient intake. Research does not support the idea that moderate consumption of meat decreases testosterone or sexual function.

Interestingly, some studies suggest that very low-fat diets (which some vegan diets can be) may actually decrease testosterone levels, as cholesterol is a precursor to testosterone production. Adequate dietary fat from either plant or animal sources supports healthy hormone production.

Claim: Vegan Diets Significantly Reduce Cancer Risk

The Reality: Large epidemiological studies show that vegan diets are associated with approximately 15% lower cancer risk compared to omnivorous diets. This benefit is real but must be contextualized.

The cancer risk associated with unprocessed red meat is minimal and inconsistent across studies. Processed meats show stronger associations with colorectal and stomach cancer risk. Meanwhile, other factors—including obesity, physical inactivity, alcohol consumption, and smoking—have much larger impacts on cancer risk than moderate meat consumption.

Furthermore, diets emphasizing vegetables, fruits, and whole grains reduce cancer risk whether or not they include animal products. The Mediterranean diet, which includes fish and modest amounts of poultry, is associated with significant cancer risk reduction.

What “The Game Changers” Doesn’t Tell You About Vegan Diets

Nutritional Challenges Require Careful Planning

The athletes in “The Game Changers” have access to professional nutritionists, personal chefs, and substantial resources to optimize their diets. For average people, vegan diets require careful planning to avoid deficiencies in:

• Vitamin B12: Found almost exclusively in animal products; supplementation is essential for vegans
• Iron: Plant-based iron (non-heme) is less bioavailable than animal-based iron (heme iron)
• Zinc: Less bioavailable from plant sources and harder to obtain in adequate amounts
• Omega-3 fatty acids: Plant sources provide ALA, which converts poorly to the beneficial EPA and DHA found in fish
• Vitamin D: Few plant foods contain vitamin D; supplementation or fortified foods are necessary
• Calcium: Requires attention to fortified foods or specific plant sources
• Iodine: Can be low without dairy products or iodized salt

These challenges aren’t insurmountable, but the film’s portrayal of vegan diets as universally easy and optimal is misleading for most people.

Individual Variation and Genetics Matter

“The Game Changers” presents veganism as ideal for everyone, but genetic and individual factors influence how people respond to different diets. Some individuals have genetic variations affecting their ability to convert plant-based nutrients to active forms (such as beta-carotene to vitamin A or ALA to EPA/DHA).

Additionally, people with certain health conditions, food allergies, or digestive issues may struggle more with plant-based diets. The film’s one-size-fits-all approach ignores this reality.

Processed Vegan Foods Aren’t Automatically Healthy

The film emphasizes whole plant foods but doesn’t adequately address the explosion of processed vegan products. Vegan cookies, chips, mock meats, and desserts can be just as high in sodium, added sugars, and unhealthy oils as their conventional counterparts.

The health benefits associated with plant-based diets in research primarily come from whole food plant-based eating, not from replacing animal products with processed vegan alternatives.

The Film’s Conflicts of Interest

While “The Game Changers” criticizes meat industry funding of research, the film itself has financial connections to plant-based food companies. Executive producers and people featured in the film have investments in vegan food products and companies.

James Wilks, the film’s protagonist, partnered with Arnold Schwarzenegger’s investment portfolio, which includes plant-based protein companies. This doesn’t automatically invalidate the film’s points, but it represents a conflict of interest that viewers should consider—especially given the film’s criticism of industry-funded research.

What Does Balanced Research Actually Show?

Multiple Dietary Patterns Support Health

Contrary to “The Game Changers'” black-and-white presentation, research supports multiple dietary approaches for optimal health:

• Mediterranean Diet: Emphasizes vegetables, fruits, whole grains, legumes, olive oil, fish, and moderate poultry; consistently associated with reduced mortality and disease risk
• DASH Diet: Designed to lower blood pressure; includes lean meats, fish, poultry, along with plant foods
• Whole Food Plant-Based: Focuses on minimally processed plant foods; shows benefits for cardiovascular health and weight management
• Paleo-Style Diets: Emphasize whole foods and eliminate processed items; show improvements in metabolic health markers

The common thread among healthy diets isn’t the exclusion of animal products—it’s the emphasis on whole, minimally processed foods and the limitation of added sugars, refined grains, and ultra-processed items.

Context and Quality Matter More Than Categories

Research increasingly shows that context matters more than whether a food is plant or animal-based. A grilled chicken breast with vegetables is vastly different from fried chicken nuggets, just as fresh fruit is different from fruit-flavored candy—even if both are vegan.

Diet quality, caloric balance, nutrient density, and overall lifestyle factors (exercise, sleep, stress management, social connections) have more impact on health than strict adherence to veganism.

Who Might Benefit from Plant-Based Eating?

Despite the film’s exaggerations, some people may genuinely thrive on well-planned plant-based diets:

• Individuals with elevated cholesterol who respond poorly to dietary saturated fat
• Those with ethical concerns about animal welfare
• People with environmental sustainability priorities
• Individuals with certain digestive conditions who tolerate plant foods better
• Those who simply prefer plant-based eating and can plan accordingly

However, plant-based eating isn’t necessary or optimal for everyone. Many people maintain excellent health with diets including animal products.

Who Should Be Cautious About Vegan Diets?

Certain populations need to exercise particular caution with vegan diets:

Pregnant and Breastfeeding Women

Pregnancy and lactation increase nutrient needs dramatically. Deficiencies in vitamin B12, iron, iodine, omega-3 fatty acids, and other nutrients can impact fetal development and infant health. Women in these stages who choose plant-based eating should work closely with healthcare providers and consider supplementation.

Infants and Young Children

Growing children have high nutrient needs in proportion to their body size. Several cases of severe malnutrition in infants raised on poorly planned vegan diets have been documented. While children can thrive on well-planned plant-based diets, this requires expert guidance and careful monitoring.

Elderly Adults

Older adults are at increased risk for protein deficiency and muscle loss. While plant-based diets can work for seniors, ensuring adequate protein intake and nutrient absorption becomes more challenging with age.

People with Eating Disorders

Restrictive diets can sometimes mask or exacerbate disordered eating patterns. Anyone with a history of eating disorders should approach dietary restrictions carefully and with professional support.

Practical Takeaways: What Should You Actually Do?

Based on the full body of evidence—not just what “The Game Changers” presents—here are practical recommendations:

Focus on Diet Quality, Not Labels

Whether you choose to include animal products or not, prioritize:

• Abundant vegetables and fruits
• Whole grains over refined grains
• Legumes, nuts, and seeds
• Minimal processed foods
• Limited added sugars
• Adequate protein from quality sources
• Healthy fats from sources like olive oil, avocados, nuts, and fatty fish or algae

If You Eat Animal Products, Choose Wisely

• Limit processed meats significantly
• Choose lean poultry and fish frequently
• Include fatty fish for omega-3 fatty acids
• If you eat red meat, choose unprocessed options and moderate portions
• Consider pasture-raised or higher-welfare animal products when possible

If You Choose Plant-Based Eating

• Plan for adequate protein from varied sources
• Supplement vitamin B12 without exception
• Consider additional supplements (vitamin D, omega-3 DHA/EPA, iron, zinc) based on individual needs
• Emphasize whole plant foods over processed vegan alternatives
• Work with a knowledgeable healthcare provider or registered dietitian
• Monitor nutrient status through periodic blood work

Consider a Middle Ground

You don’t have to be perfectly vegan or completely omnivorous. Many people find success with:

• “Flexitarian” approaches emphasizing plants but including occasional animal products
• “Plant-forward” eating that makes vegetables the star but includes fish or poultry
• Reduced meat consumption while maintaining other animal products like eggs or fish

These approaches may be easier to maintain long-term while still providing health and environmental benefits.

The Verdict: Is “The Game Changers” Worth Watching?

“The Game Changers” succeeds as an inspiring piece of filmmaking that introduces many people to the possibility of plant-based eating. The production quality is excellent, and the athletes featured are genuinely impressive.

However, as a source of nutritional science education, the film falls short. Its selective use of research, misleading demonstrations presented as science, and one-sided advocacy undermine its credibility. Viewers seeking objective nutrition information should look elsewhere or at least consult multiple sources.

The film may work well as motivation for those already interested in plant-based eating but shouldn’t be viewed as a balanced scientific documentary. Its value lies more in raising questions and sparking interest than in providing definitive answers.

Final Thoughts

“The Game Changers” presents a compelling narrative, but compelling narratives don’t always reflect complete scientific truth. The film’s greatest disservice may be promoting the idea that there’s one “perfect” diet for everyone—whether that’s veganism or any other approach.

The reality supported by the full body of nutrition science is more nuanced and, frankly, less exciting for a documentary: multiple dietary patterns can support excellent health when they emphasize whole foods, provide adequate nutrients, and fit an individual’s preferences, genetics, and lifestyle.

Rather than viewing food choices as all-or-nothing propositions, most people will benefit from moving toward more whole plant foods while being thoughtful about any animal products they choose to include. Whether you decide to go fully plant-based, remain omnivorous, or land somewhere in between should be an informed personal decision—not one based on a documentary that tells only part of the story.

If you’re considering significant dietary changes based on “The Game Changers” or any other source, consult with a registered dietitian or qualified healthcare provider who can help you develop a plan suited to your individual needs, health status, and goals.

Sources:

• Position of the Academy of Nutrition and Dietetics: Vegetarian Diets – National Institutes of Health
• Reduction of red and processed meat intake and cancer mortality and incidence – BMJ
• Comparative effectiveness of plant-based diets for weight loss – Cambridge University Press
• Eating highly processed foods linked to weight gain – National Institutes of Health
• Vegan Diet Health Benefits in Metabolic Syndrome – MDPI Nutrients Journal