ashley2212
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Subject: Guidelines for the Vegetarian Athlete
A well-designed vegetarian diet can meet all of the athlete's performance and health needs
Guidelines for the Vegetarian Athlete
By Ilana Katz, M.S., R.D.
Athletes contemplate vegetarianism for many different reasons. For some it is a phase, or just another attempt to improve performance. For others it is an aversion to eating animals. There are also ethical reasons for not eating meat and for many it is a weight-loss strategy. Whatever the motivation behind it, vegetarianism may be a healthy or a harmful way to eat, depending on how you go about it. The keys to making vegetarianism work are knowing the nutritional requirements and implementing them with appropriate food choices.
The question of how much protein is enough seems to haunt most athletes, especially those that choose to be vegetarian. Furthermore, the essential vitamins and minerals derived from animal-based foods need particular attention.
Protein requirements are expressed based on body weight. On average, 0.8 gram of protein is required per kilogram of body weight per day. Thus, a 150 lb person (70kg) requires 0.8 times 70 kg, which equals 56 grams of protein per day. Athletes have a slightly higher protein requirement than the average person because they break down more muscle proteins during and after workouts. Athletes require between 1.5 and 2.0 grams of protein per kg. Thus, a 150 lb (70 kg) athlete requires between 105 g and 140 g per day. In grams, this amount may look substantial; however, in proportion to daily caloric requirements, it should be no more than 20-25%. Most athletes tend to consume more than sufficient protein without a second thought, as long as they are including animal products in their diet. Vegetarian athletes may need to monitor their protein intake more carefully. Nevertheless, it is possible to get ample protein for athletic performance from sources other than animals.
Lacto-ovo vegetarians (those that limit their animal protein to eggs and dairy,) are able to get complete proteins from eggs and/or dairy products such as cheese, yogurt, and milk. A complete protein contains all of the essential amino acids (the building blocks of protein) in one source. No plant source has all of the essential amino acids. Vegans (those that consume no animal protein), therefore, need to be conscious of combining various plant sources with complementary amino acid profiles at meal times or throughout the day.
Vegans do in fact have plenty of resources for protein available to them. They include legumes such as beans, chickpeas, peanut products, and lentils (these are also known as pulses), nuts and seeds (almonds, cashews, sesame seeds, sunflower seeds or pumpkin seeds), nut and seed butters (peanut butter, almond butter, tahini), soy (tofu, edamame beans, tempeh, miso, soymilk, and soy nuts), and Seitan or wheat gluten. Many whole grains, although typically viewed as carbohydrates, also contain amino acids. The amino acids in brown rice, corn, quinoa, whole wheat pasta, oats, kasha, millet, etc., complement the amino acids of legumes and nuts to make up complete proteins.
Another key issue for the vegetarian athlete is the need to replace the micronutrients normally provided by meat and other foods excluded from their daily intake. Iron, riboflavin, vitamin B12, calcium and zinc are the vitamins and minerals that are commonly found in animal based foods. Iron, zinc and vitamin B12, in particular, should be a priority for the vegetarian athlete. Iron and zinc are important because the body absorbs less of these minerals from plant foods than it does from animal sources and vitamin B12 is important because its dietary sources are essentially absent from plant sources.
Iron is a necessary component of hemoglobin, the protein that transports oxygen to working muscles. The target intake of iron is high because it is difficult to absorb even for the non-vegetarian athlete. Men and post-menopausal women should target 8 milligrams of iron per day; premenopausal women need 18 milligrams per day.
Zinc is essential for enzymatic responses, such as removing carbon dioxide from the muscles. The target requirements of zinc are 11 milligrams for men and 8 milligrams for women per day.
Good sources of Iron and zinc:
Raisin bran cereal (3/4 cup) 18 mg iron, 4 mg zinc
Cream of wheat (1/2 cup) 9 mg, 0.3 mg
Beans (1 cup) 4.5 mg, 3.5 mg
Spinach (1/2 cup cooked) 3 mg, 1 mg
Enriched Pasta (1cup cooked) 2 mg, 1 mg
Tofu (1/4 cake) 2 mg, 1 mg
Peas (1/2 cup) 1 mg, 1 mg
Broccoli (1/2 cup) 1 mg, 0.3 mg
Dried Apricots (5 halves) 0.8 mg, 0.3 mg
Vitamin B12 t is essential for cell function, red blood cell formation and nerve development. B12 is stored in the liver, so daily consumption is not necessary, although the daily recommendation is 2.4 micrograms per day. Although this is a minute amount, B12 deficiencies are not uncommon, especially for vegans. You can avoid a deficiency by taking a supplement, or at the very least by consuming B12-fortified foods such as soy milk. Lacto-ovo vegetarians get B12 from eggs and dairy.
Vegetarians that eliminate dairy from their diet need to find alternative sources of calcium, which is particularly necessary for strong bones in the athlete. Soy milk can replace cow’s milk but should be fortified with calcium, zinc, and vitamins A, D and B12. Vitamin C has been shown to aid in the absorption of calcium. A good snack would thus be a glass of fortified soy milk and a bowl of fresh strawberries, cantaloupe and oranges. Other good sources of calcium for vegetarians include okra, collard greens, spinach and turnip greens, broccoli, legumes, sunflower and sesame seeds, almonds, figs and dates.
Summary
A vegetarian diet can meet all of an athlete’s performance and health needs. A vegetarian diet have more fiber, less saturated fat and cholesterol, and more phytochemicals (compounds in food that contribute to reducing the risk of cancer) than the typical American diet. A well designed vegetarian diet contains adequate energy and protein, is high in carbohydrate and low in fat, making it ideal to meet the dietary guidelines encouraged for those who are physically active. Athletes can in fact thrive on a vegetarian diet if they are well educated to the bodies' dietary needs and are well aware of the limitless choices available.
References:
1. Dan Benardot. Advanced Sports Nutrition. 2006. Human Kinetics, Champaign IL.
2. Nancy Clark. Sports Nutrition Guidebook. Third Edition. 2003. Champaign IL.
http://www.poweringmuscles.com/Article-74,Guidelines_For_The_Vegetarian_Athlete.html |