Originally Posted on 4/17/2007
As more and more people have realized the proven health dangers of eating based on the standard American diet (SAD) they are looking to make a healthy change. Many choose to give vegetarianism (of one form or another) a try. Included among these people are competitive endurance athletes. Although it wasn’t as popular or as prevalent 10 years ago vegetarianism among athletes and especially endurance athletes is most definitely on the rise. You may know of someone who claims to be following some form of a vegetarian diet be it vegan (excludes all animal foods dairy products and eggs) lacto-vegetarian (excludes all animal foods and eggs) lacto-ovo-vegetarian (exludes all animal foods) semi-vegetarian (no red meat) fruitarian (raw or dried fruits nuts seeds honey and vegetable oil) or any other hybrid plant-based platform. You yourself may be experimenting with one such diet hoping that by eating a well-balanced plant-based diet you will not only be healthier but will perform better in your particular sport. If this is the case and you are serious about eating this way then you may find the rest of this article to be of particular interest to you.
Typically the most popular draw of a vegetarian diet for the endurance athlete is the high carbohydrate (CHO) intake involved and the potential for making it easier to maintain a low body mass (BM). Additionally it has been well established that vegetarian diets are protective against many common diseases including some cancers coronary artery disease diabetes and obesity. While the idea/concept of a plant-based diet sounds good on paper what does it take to effectively facilitate and execute one? And at the end of the day do the benefits/rewards outweigh the risks involved in eating in such a manner? My intention for this article is to neither persuade nor dissuade you from choosing a vegetarian diet. I only want to present relevant information that you can use to help you in your decision-making process.
The jury is still out with respect the effect of a vegetarian diet on exercise performance however research has shown that there are significant training and competition benefits in consuming a high CHO diet. And high CHO intake is typically easier to achieve with a vegetarian diet compared to a mixed diet. The most important consideration to any diet be it plant-based or mixed is that it is well-balanced so that the athlete does not become deficient in any nutrients. We will explore these considerations now.
As far as calories are concerned a vegetarian diet does pose a challenge. Due to its high fiber content a vegetarian diet can cause an individual to feel full before he or she has consumed an adequate amount of calories for his or her energy needs. The best way to combat this is to incorporate more calorie-dense foods into the diet. Appropriate vegetarian meat alternatives include tofu tempeh nuts and seeds. Regular ingestion of these foods will help the athlete augment his or her diet with enough calories to perform at a competitive level without running into energy issues.
Competitive athletes require 1.2 to 1.5 g/kg of BM per day of protein. Although this can be a challenge for vegetarian athletes (especially for those that are vegan) it is possible to consume adequate amounts. Concern has been raised in the past regarding plant food sources of protein not being able to supply all of the essential amino acids. This notion has been debunked by the American Dietetic Association which suggests that vegetarian diets so long as they are comprised of adequate calories are able to supply sufficient protein without amino acid supplementation.
Especially among female endurance athletes iron intake is an issue that should not be ignored. Endurance athletes typically require higher levels of iron than a sedentary individual to begin with. Couple this with the fact that vegetarian sources of iron (non-heme) are not as bioavailable as animal sources and you have a serious concern on your hands. In addition certain plant-based sources of iron contain natural iron inhibitors such as polyphenols phytates and tannins. However vitamin C and citric acid are known increase the absorption of non-heme sources of iron. Of interest to any health-conscious athlete vegetarian or otherwise is the fact that eating too much meat can create an over-abundance of iron in the system thereby leading to the formation of free radicals which damage tissues and create the potential for disease formation.
Aside from dairy products few if any foods provide a concentrated source of calcium. However what many people don’t realize is the fact that broccoli (and almost all other greens) contain more bioavailable calcium than milk and without the added fat and cholesterol. There are a few greens that cannot be counted on for supplying the body with calcium. These greens are high in oxalic acid and other phytates (which inhibit calcium absorption) and they include spinach and rhubarb. Arguably it is less important for the athlete to concern themselves with adequate calcium intake and more important for them to focus on minimizing calcium losses. This is done by maintaining adequate but not excessive protein intake exercising (we’re talking about athletes here) controlling sodium intake and getting vitamin D either through sunlight or supplements.
Vitamin B12 deficiency is clinically rare however your body does need traces of it for healthy blood and nerve function and if anyone is at risk for low levels of B12 it is a vegetarian who is more specifically vegan. No active vitamin B12 is found in any plant foods. It is only found in animal foods. The interesting part about B12 is the fact that it actually isn’t made by plants or animals but by bacteria and other single-celled organisms. The reason it is found in animal foods and products is because it is formed in the intestines of animals and ends up in trace amounts in the meat. If you’re vegetarian the best way to ensure adequate levels of B12 is to eat fortified cereals drink B12 fortified soy milk or take B12 supplements.
Zinc is important for immune function and your body’s ability to heal wounds. It is also essential for a myriad of biochemical reactions in the body. Studies are inconclusive as to the levels of zinc intake between vegetarians and non-vegetarians however high intake of fiber as in a vegetarian diet can negatively impact zinc absorption. Healthy vegetarian sources of zinc include nuts legumes and fortified breakfast cereals.
Riboflavin or vitamin B2 is essential for energy production through fat and protein metabolism. It is also necessary for red blood cell formation antibody production cell respiration growth and development. Soy is a good source of riboflavin for the vegetarian athlete as are vitamin B2 supplements.
This has been a general survey of the key nutrients needed for optimal athletic performance. It is my hope that you will take this information and use it as a springboard to learning more about them. Remember that bioindividuality plays a huge role in choosing what works best for you as a unique athlete and human being. Use research and information about nutrition but get to know your own body and its responses to what you eat when you eat and how you eat. This can be a more tedious process than just following an outlined regimen but it will pay large dividends in the end with respect to your performance overall health and well being.
Live well.
Ryan
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