Feature Sophia Ellis: Redefining strength, one plant-powered lift at a time

Two-time European Champion, five-time British Champion, and multiple record-holding vegan powerlifter Sophia Ellis is living proof that you don’t need to compromise your values to achieve elite-level performance.

When vegan powerlifter Sophia Ellis steps up to the barbell, she’s lifting more than just weights – she’s lifting an entire movement.

But behind every title claimed and record broken is a deeper story – one of recovery, rediscovery, and resilience that goes far beyond the gym or the podiums. Sophia’s journey to success is a powerful reminder that real strength isn’t just about building muscle – it comes from within. 

Sophia’s journey to record-holding vegan powerlifter

Sophia’s path to powerlifting was, as she puts it, “a rollercoaster.” It began in an unexpected place: the shadow of a six-year eating disorder, a time defined by relentless battles with both her physical and mental health. Looking back, she describes herself as “a complete shell of a person,” navigating one of the darkest chapters of her life.

After multiple hospitalisations and treatment setbacks, she was eventually admitted to a pioneering program at the Maudsley Hospital in London, which took a more holistic approach to therapy and intervention. When she was finally well enough to be discharged after two years of treatment, she was handed what might seem a surprising recovery support tool: a gym pass.

But for Sophia, this became a crucial resource in her mental health journey – one that helped her continue to rebuild her relationship with her body through strength and movement. 

“After feeling frail and weak for so many years, lifting weights felt empowering,” she says. “It wasn’t about shrinking anymore; it was about becoming stronger, physically and mentally.”

Soon after discovering her love for strength training, a friend encouraged her to try powerlifting (to which she replied, “What’s that?!”). She joined a local powerlifting club, entered her first competition, and within four weeks, qualified for nationals.  

I have a whole new appreciation for my body. Even after all the damage I’ve put it through, it can still do incredible things.

From there, her rise was meteoric. Soon she was standing on international podiums and setting records – building an athletic career from her remarkable strength. But for Sophia, these achievements ran deeper than the accolades.  

“Becoming European Champion for the first time, hearing the anthem play, it wasn’t just about the win,” she reflects. “It represented years of dedication and the physical and emotional battles I’d overcome to get there.” 

Raising the bar on a plant-based diet 

The journey from Sophia’s “frail and weak” years to becoming a record-breaking powerlifter is remarkable in itself. What makes it even more compelling is that her transformation – and the muscle she gained along the way – was fuelled entirely by plant-based foods. 

With a record-setting 245.5kg deadlift (the British record for her weight class), Sophia has challenged outdated assumptions about what athletes need to eat to support weight training.

Naturally, people are curious how she’s achieved such success eating a plant-based diet. Her answer? Education, consistency, and staying grounded in her “why.”  

Sophia’s approach to food is thoughtful and intentional. While she notes that eating plant-based as a powerlifter takes a bit more planning, she emphasises that it’s well worth it. Her top tip? “Make sure you’re eating enough. You need fuel to build strength!”  

I have built all this muscle and strength purely on a plant-based diet.

She also suggests getting up-to-speed on plant-based nutrition basics and considering supplements like B12, vitamin D, and omega-3. Other key components of her wellness routine include plenty of sleep, hydration, and recovery time.

Performance is, of course, a priority – but Sophia’s equally passionate about the joy of eating: “Food isn’t just fuel – it’s also meant to be enjoyed!”  

On any given day, in addition to her staple protein shakes, you’ll find her enjoying a range of tasty classics like avocado toast, hearty rice bowls with tofu, and spaghetti Bolognese made with vegan mince. She might even do a plant-based ‘bacon’ sandwich for breakfast or try a new meat alternative. “Have fun experiencing new foods and recipes!” she urges. 

But we all have our comfort foods, and one thing hits the spot for Sophia every time: “Ramen. Always ramen.” 

Finding purpose, connection & community

Sophia’s story is as much about rebuilding her mindset as it is building muscle. While professional treatment and therapy laid the foundations of her recovery, strength training solidified it. 

“It gave me structure, purpose, and a positive outlet when I desperately needed one,” she says. “Instead of obsessing over what I looked like, I started to focus on what my body was capable of. That shift in mindset changed everything.” 

Sophia’s commitment to veganism played a meaningful role in her recovery, too, providing motivation and helping her find connection and community with those who shared her values.

“When you’re doing something for a cause bigger than yourself, it adds another layer of motivation,” she says.“I’ve been able to keep progressing and performing at an elite level, all while sticking to my values. That’s been the most empowering surprise.”

Today, Sophia is a passionate advocate for mental health, veganism, and representation in sport – particularly for women and those who have faced adversity.

I want to show that there is a way forward, and that healing, and gaining a sense of purpose are possible – even in the darkest places.

Lifting through loss 

Healing, as they say, isn’t linear. And just a year into her powerlifting journey, Sophia was faced with an unimaginable hurdle – the loss of her father. It was a devastating blow, arriving at a time not only when her career was taking off, but when she was still in the early stages of her health recovery. 

“I was grieving, barely holding myself together, and still trying to show up,” she recalls of competing at the 2019 Commonwealth Championships, just months after his passing.

Despite not being her strongest performance ‘on paper’, it remains one of her prouder accomplishments, simply because she showed up and kept going at a time when grief threatened to undo her. “Just getting through that competition was a victory in itself.” 

Sophia describes her father as a persistent man who never faced an obstacle he couldn’t overcome. “He had a very hard life, but never seemed to let that get in the way of him doing what he wanted to do, achieving things, and making others happy.” 

I’m proud of how far I’ve come not only as an athlete, but as a person – and I know my dad would be too.

While navigating her grief and growing career, her father’s resilience remains a guiding force, and in many ways, lives on in her.  

“I’m inspired by anyone who turns their pain into purpose,” she says. “People who’ve faced challenges but still show up with compassion and integrity.” 

And that’s exactly what Sophia continues to do: show up with strength, heart, and an unwavering sense of purpose. 

Breaking records – and outdated beliefs

As a record-breaking vegan athlete, Sophia’s on a mission to challenge stereotypes about strength, plant-based diets, and what athletes “should” look like. 

She understands why people might have doubts about training on a plant-based diet, because she, too, has encountered plenty of misinformation and myths about nutrition.  

“I remember being told I wouldn’t get a full amino acid profile from vegan protein, which just takes a simple search now to debunk!” Even still, the vegan powerlifter has consulted plenty of plant-based doctors herself, confirming that “as long as you’re eating a wide variety of foods and protein sources across the day and meeting your overall protein needs, you’ll get a complete amino acid profile.” 

She emphasises that, contrary to what some may think, eating plant-based can and should add more variety to one’s diet.  

“Eating plant-based isn’t restrictive – it’s about exploring new foods, making plants the star of the show, and making conscious decisions … It’s about nourishing your body in a way that aligns with your values and helps you thrive physically.” 

Don’t underestimate what’s possible just because it challenges the status quo.

To anyone still wondering whether they can enjoy a vegan diet while pursuing strength training, Sophia’s best argument is, well, her very existence: “Look around. I’m living proof that you can build strength and muscle with plants.”  

Her advice to plant-based beginners? “Start simple, enjoy the process … and learn the basics of plant-based nutrition.” And one more time for the people in the back: “Make sure you’re eating enough!”  

Lighting the spark that fuels your fire

Sophia’s power as a vegan powerlifter isn’t measured in kilos lifted – it’s in how she shows up for herself and others.  

She hopes to reach people who feel like they don’t belong – those battling inner demons, facing grief, or feeling lost. “You don’t have to have it all figured out, you just have to start,” she says. “Eventually, you’ll find the thing that lights that spark!”  

For Sophia, that spark has become a fire that fuels her every day. Her journey reminds us that strength is about more than lifting weights. It’s about determination, resilience, and choosing to live a more compassionate life – not just for other beings, but for yourself.

Inspired by Sophia’s story? Start fuelling your body with these top vegan protein sources and plant-based protein powders, or meet more inspiring vegan athletes paving the way. 💪  

Header image: © Sophia Ellis/SBD Apparel