If you’ve been curious about plant-based eating, chances are you’ve encountered “The Game Changers” on Netflix. This influential documentary has sparked countless debates about nutrition, athletic performance, and whether eliminating animal products is the key to optimal health.
But how much of what the film presents is backed by solid science, and where does it cross the line into selective storytelling? In this comprehensive review, we’ll separate fact from fiction and provide you with an objective, evidence-based analysis of the documentary’s central claims.
What Is “The Game Changers” About?
“The Game Changers” is a documentary film that follows elite athletes who have adopted plant-based diets. Produced by James Cameron and featuring former UFC fighter James Wilks, the film makes a compelling case for veganism through the stories of strongmen, weightlifters, cyclists, and professional football players.
The documentary’s central thesis is bold: plant-based diets are superior to omnivorous eating patterns for athletic performance, heart health, inflammation reduction, and cancer prevention. The film suggests that consuming any animal products—including lean meats like chicken and fish—is detrimental to your health.
While the documentary has inspired many to explore plant-based eating, it has also faced substantial criticism from nutrition scientists and health professionals for presenting information in a one-sided manner and drawing sweeping conclusions from limited evidence.
Where “The Game Changers” Gets It Right
Before diving into the controversial aspects, it’s important to acknowledge what the documentary accurately portrays about plant-based nutrition.
Adequate Protein from Plants
The film correctly demonstrates that well-planned vegan diets can provide sufficient protein for athletic performance and muscle development. Plant proteins from legumes, nuts, seeds, whole grains, and soy products can meet the needs of even elite athletes when consumed in adequate quantities and variety.
However, the documentary could have emphasized more clearly that most plant proteins are incomplete sources, meaning they don’t contain all nine essential amino acids in optimal proportions. This requires vegans to consume diverse protein sources throughout the day to ensure they’re getting complete amino acid profiles.
Potential Heart Health Benefits
Research does support the film’s assertion that plant-based diets can offer cardiovascular benefits. Multiple studies have shown that vegan and vegetarian eating patterns are associated with lower blood pressure, reduced cholesterol levels, and decreased risk of heart disease compared to typical Western diets high in processed foods and red meat.
These benefits likely stem from the high fiber content, abundance of antioxidants, and lower saturated fat intake characteristic of well-planned plant-based diets.
Cancer Risk Reduction
The documentary accurately references research showing that plant-based diets may reduce overall cancer risk. Large population studies have found that vegans have approximately 15% lower risk of developing cancer compared to meat-eaters, though the reasons for this association are complex and multifaceted.
Major Problems with “The Game Changers”
Despite some accurate information, “The Game Changers” has significant flaws that undermine its credibility as an objective source of nutrition information.
Cherry-Picking Research
Perhaps the most serious criticism of the documentary is its selective use of scientific evidence. The film highlights studies that support plant-based diets while completely ignoring research demonstrating benefits of certain animal products.
For example, the documentary fails to mention the extensive research on the health benefits of fatty fish rich in omega-3 fatty acids, the nutritional value of eggs, or the role of fermented dairy products in gut health and longevity in various populations worldwide.
Questionable Study Design
The film features two informal “experiments” conducted with college and professional football players—one measuring blood cloudiness after eating meat, and another tracking nighttime erections. These demonstrations were not controlled scientific studies and lack the rigor necessary to draw meaningful conclusions.
No peer review process, no control groups, no accounting for confounding variables—these segments are essentially entertainment rather than science, yet they’re presented as compelling evidence.
Misleading Claims About Inflammation
One of the documentary’s most misleading assertions is that chicken and fish are inflammatory foods. This claim is not supported by mainstream nutrition science.
In reality, inflammation is influenced by multiple dietary factors, not simply the presence or absence of animal products. Processed foods, excessive sugar intake, refined carbohydrates, and certain seed oils contribute to inflammation regardless of whether a diet is plant-based or omnivorous.
Conversely, many foods with anti-inflammatory properties include both plant and animal sources—particularly fatty fish like salmon, mackerel, and sardines, which are rich in omega-3 fatty acids that actively combat inflammation.
Oversimplification of Cancer Research
While the film correctly notes associations between diet and cancer risk, it oversimplifies complex research, particularly regarding red meat.
Many studies showing increased cancer risk have examined processed meats (bacon, sausage, deli meats) rather than unprocessed red meat. When researchers separate these categories, the association between unprocessed red meat and cancer risk becomes much weaker or disappears entirely.
The documentary’s failure to distinguish between heavily processed meat products and fresh, minimally processed animal foods is a significant oversight that leads to potentially misleading conclusions.
The Ancestral Diet Debate
“The Game Changers” suggests that humans are naturally herbivorous and that our ancestors primarily ate plant-based diets. This claim contradicts substantial archaeological and anthropological evidence.
Human evolution was significantly influenced by meat consumption. The increased caloric density and nutrient availability from animal foods likely played a crucial role in brain development. Archaeological evidence clearly shows that humans have been hunting and consuming animals for hundreds of thousands of years.
Moreover, traditional diets vary dramatically across cultures and climates. The Inuit people traditionally consumed a diet consisting almost entirely of animal products and thrived in harsh Arctic conditions. Meanwhile, certain populations in Asia and the Mediterranean have flourished on diets that include varying amounts of both plant and animal foods.
The human body’s metabolic flexibility—including the ability to enter ketosis and burn fat for fuel when carbohydrates are scarce—demonstrates that we evolved to thrive on diverse dietary patterns, not exclusively plant-based ones.
Athletic Performance: What Does Science Actually Say?
Perhaps the documentary’s central claim is that plant-based diets enhance athletic performance. However, the film relies heavily on testimonials from featured athletes rather than rigorous scientific evidence.
The Reality of Performance Research
Current scientific literature does not support the claim that vegan diets are superior to omnivorous diets for athletic performance. When studies control for total calories, macronutrient distribution, and micronutrient intake, plant-based and omnivorous diets appear to perform equally well for strength, endurance, and recovery.
What matters most for athletic performance is:
- Adequate total calorie intake to support training demands
- Sufficient protein consumption (typically 1.6-2.2 grams per kilogram of body weight for athletes)
- Proper timing of nutrients around training sessions
- Adequate carbohydrate intake to fuel high-intensity exercise
- Optimal hydration and electrolyte balance
- Sufficient micronutrients including iron, B vitamins, and zinc
Athletes can meet all these requirements on either plant-based or omnivorous diets with proper planning.
The Elite Athlete Advantage
An important consideration the documentary glosses over is the massive support system available to elite athletes. The vegan athletes featured in the film have access to personal chefs, nutritionists, dietitians, physicians, and unlimited financial resources to optimize their diets.
For the average person exploring veganism, achieving nutritional adequacy requires more effort, planning, and often supplementation than the film suggests. The documentary’s portrayal makes plant-based eating appear effortless when, in reality, many people struggle to meet their nutritional needs without professional guidance.
Nutritional Concerns on a Vegan Diet
While the documentary minimizes potential nutritional challenges, certain nutrients require special attention on a vegan diet.
Vitamin B12
Vitamin B12 is found naturally only in animal products. Vegans must supplement or consume fortified foods to meet their needs. Deficiency can lead to anemia, neurological problems, and fatigue. This is not optional—it’s essential for long-term health on a vegan diet.
Omega-3 Fatty Acids
While plant foods like flaxseeds, chia seeds, and walnuts contain ALA (alpha-linolenic acid), the conversion rate to EPA and DHA—the most beneficial forms of omega-3s—is very low in humans. Many health professionals recommend that vegans take an algae-based DHA/EPA supplement.
Iron
Plant-based iron (non-heme iron) is less bioavailable than the heme iron found in animal products. Vegans need to consume nearly twice as much iron as omnivores and should pair iron-rich foods with vitamin C to enhance absorption.
Calcium and Vitamin D
Without dairy products, vegans must be intentional about consuming fortified plant milks, calcium-set tofu, and leafy greens to meet calcium needs. Vitamin D supplementation is often necessary, especially for those living in northern climates or with limited sun exposure.
Zinc
Like iron, zinc from plant sources is less bioavailable than from animal products. Plant compounds called phytates can inhibit zinc absorption, making adequate intake more challenging on a vegan diet.
Protein Quality
While plant proteins can certainly meet needs, they generally require more careful planning to ensure adequate intake of all essential amino acids, particularly leucine, which is crucial for muscle protein synthesis.
Is Veganism Right for Everyone?
Despite the documentary’s universal recommendations, vegan diets aren’t appropriate for everyone without careful planning and medical supervision.
Children and Adolescents
Growing children have increased nutritional needs that can be challenging to meet on a vegan diet. While children can thrive on well-planned plant-based diets, this requires expert guidance to ensure adequate calories, protein, calcium, iron, vitamin D, vitamin B12, and zinc for proper growth and development.
Infants should not be placed on vegan diets without close medical supervision, as nutritional deficiencies during this critical developmental period can have serious, lasting consequences.
Pregnancy and Breastfeeding
Pregnant and breastfeeding women have significantly increased nutritional requirements. While veganism is possible during these life stages, it requires meticulous planning and supplementation to ensure both maternal and fetal health.
Elderly Adults
Older adults often have difficulty meeting protein needs and absorbing certain nutrients. While plant-based diets may offer some benefits for aging populations, protein intake and nutrient status should be carefully monitored.
Those with Certain Health Conditions
Some individuals with digestive disorders, eating disorder history, or specific medical conditions may find vegan diets particularly challenging. Anyone considering a major dietary change should consult with a healthcare provider, especially if they have existing health concerns.
What Truly Defines a Healthy Diet?
Rather than advocating for one specific dietary pattern, current nutrition science supports several key principles that promote health regardless of whether you eat animal products:
Emphasize Whole Foods
Both plant-based and omnivorous diets should center on minimally processed foods including vegetables, fruits, whole grains, legumes, nuts, and seeds—and for omnivores, unprocessed meats, fish, and dairy.
Limit Processed Foods
Ultra-processed foods—whether vegan or not—are associated with increased risk of chronic disease. A vegan diet high in processed meat alternatives, vegan desserts, and refined grains is not necessarily healthier than a well-balanced omnivorous diet.
Control Added Sugars
Excessive sugar intake is linked to obesity, diabetes, heart disease, and other chronic conditions. This risk exists regardless of whether sugar is consumed on a vegan or omnivorous diet.
Include Adequate Protein
Whether from plants or animals, sufficient protein intake supports muscle maintenance, satiety, and overall health. Both dietary patterns can meet protein needs with proper planning.
Focus on Nutrient Density
Choosing foods that provide substantial vitamins, minerals, and beneficial compounds relative to their calorie content promotes optimal health on any dietary pattern.
The Problem with Dietary Dogma
One of the most concerning aspects of “The Game Changers” is its all-or-nothing approach to nutrition. The film presents veganism as the only path to health while vilifying all animal products—an extreme position not supported by comprehensive nutritional science.
This black-and-white thinking can be counterproductive. For many people, a flexitarian approach that emphasizes plants while including modest amounts of high-quality animal products may be more sustainable, culturally appropriate, and nutritionally adequate than strict veganism.
Population studies of the world’s longest-lived people—including those in Blue Zones like Okinawa, Japan, and Ikaria, Greece—show that these populations typically consume predominantly plant-based diets but also include small to moderate amounts of fish, dairy, or other animal products.
Environmental and Ethical Considerations
While this review focuses primarily on health claims, it’s worth noting that “The Game Changers” touches on environmental and ethical arguments for plant-based eating. These are valid considerations that extend beyond personal health and involve individual values and priorities.
Many people choose plant-based diets for reasons beyond health, including environmental sustainability, animal welfare, or religious beliefs. These motivations are personal and legitimate, separate from whether vegan diets are nutritionally superior for everyone.
Practical Recommendations
If “The Game Changers” has inspired you to explore plant-based eating, consider these evidence-based suggestions:
Start Gradually
Rather than making drastic overnight changes, consider gradually increasing plant foods while reducing animal products. This allows you to discover new foods, recipes, and strategies while monitoring how your body responds.
Focus on Whole Foods
Build your diet around vegetables, fruits, whole grains, legumes, nuts, and seeds rather than heavily processed vegan alternatives. These foods provide the most nutritional benefit.
Plan Your Protein
Ensure each meal contains adequate protein from diverse sources like beans, lentils, tofu, tempeh, seitan, or edamame. Combining different plant proteins throughout the day helps ensure you’re getting all essential amino acids.
Consider Supplements
At minimum, vegans should supplement with vitamin B12. Depending on your diet and individual needs, you may also benefit from supplemental vitamin D, omega-3s (DHA/EPA from algae), iron, zinc, or calcium. Consult with a healthcare provider for personalized recommendations.
Monitor Your Health
Have your healthcare provider check relevant biomarkers including vitamin B12, vitamin D, iron (ferritin), and zinc to ensure your diet is meeting your nutritional needs. Adjust your food choices or supplementation based on these results.
Work with Professionals
If possible, consult with a registered dietitian who can help you plan a nutritionally adequate diet that fits your lifestyle, preferences, and health goals.
The Bottom Line
“The Game Changers” succeeds in highlighting some genuine benefits of plant-based eating and showcasing impressive vegan athletes. However, the documentary’s one-sided approach, selective use of evidence, and sweeping claims undermine its credibility as an objective source of nutrition information.
The scientific reality is more nuanced than the film suggests. Well-planned vegan diets can certainly support health and athletic performance, but they’re not inherently superior to other dietary patterns that include animal products. Both approaches can promote health or harm depending on food quality, overall dietary pattern, and individual implementation.
The most important factors for health include emphasizing whole foods, limiting processed foods and added sugars, ensuring adequate protein and essential nutrients, and following a dietary pattern you can maintain long-term.
Whether you choose to eat only plants, include some animal products, or follow an omnivorous diet, focus on food quality, nutritional adequacy, and what works best for your individual body, lifestyle, and values. Rather than following dietary dogma from any source—including compelling documentaries—base your nutrition choices on comprehensive scientific evidence and personalized medical guidance.
If you’re considering significant dietary changes, consult with a healthcare provider or registered dietitian who can help ensure your chosen eating pattern meets your nutritional needs and health goals.
Sources:
- National Institutes of Health – Plant-based diets and cardiovascular health
- PubMed Central – Nutritional considerations for vegetarian and vegan athletes
- National Institutes of Health – Vegan diets: practical advice for athletes and exercisers
- NIH Office of Dietary Supplements – Vitamin B12
- NIH Office of Dietary Supplements – Iron
- PubMed Central – Health effects of vegan diets
- National Institutes of Health – Omega-3 fatty acids and inflammation
⚕️ Medical Disclaimer
This content is for informational purposes only and does not constitute medical advice. The information provided has not been evaluated by the Food and Drug Administration (FDA) and is not intended to diagnose, treat, cure, or prevent any disease.
Always consult with a qualified healthcare professional before making any changes to your diet, taking supplements, or starting any health regimen. Individual results may vary.