Re: Running

Sports Nutrition for Vegetarian Athletes

by Sabine Weber

The vegetarian athlete faces many challenges. As all athletes, proper nutrition will directly affect athletic performance. For vegetarians, planning ahead and having variety is essential for proper nutrition and to meet all nutrient needs. The diet must rely on a variety of plant foods including whole grains, fruits, vegetables, nuts, seeds, legumes, and dairy and eggs for some vegetarians. The vegetarian diet may lack adequate energy, protein, calcium, zinc, iron, B6, and B12. All can be obtained with proper planning.

There are several types of vegetarian diets that include:
1) Vegan – Vegans use no animal products at all.
2) Lacto-ovo Vegetarian – Vegetarians that use dairy and eggs.
3) Lacto vegetarian – Vegetarians that use dairy.
4) Semi Vegetarians – Those that just avoid meats and maybe chicken but eat fish and dairy.

ENERGY NEEDS
The primary concern for the vegetarian athlete is obtaining adequate energy and protein, the group most at risk of this is the vegan. As in all athletes, needs for energy and protein are higher than the non-athlete. A high carbohydrate diet is essential to optimize muscle glycogen stores, which are the preferred source of energy during prolonged activity.

Usually protein intake in the vegetarian athlete is lower than the meat-eating athlete and carbohydrate will then need to be 60-65 percent of total calories so protein is not used for energy. Depending on the activity and duration 6-10 grams (gm) of carbohydrate per kilogram (1 kg) (1 kg = 2.2 pounds) of body weight is practiced. This will spare protein from being used as an energy source, carbohydrates in the vegetarian diet come from whole grains, beans and legumes (which are also a protein source), fruits, vegetables and dairy if the athlete is not a vegan.

PROTEIN NEEDS
It is crucial to obtain adequate carbohydrate for energy so protein is not used as an energy source. Protein is needed for tissue repair, building and repairing muscles, building red blood cells and synthesizing hormones and enzymes. Protein requirements are no different for the vegetarian athlete: 1.2 to 2 gm protein per kg of body weight is practiced depending on sport and duration.

A concern with plant protein is not all plants have all nine essential amino acids, while meats and animal proteins are considered complete and have all the essential amino acids. Amino acids make up proteins; the individual amino acids are what our bodies need when we eat proteins. Research shows that as long as a variety of plant proteins are eaten through out the day there is no problem obtaining all amino acids. What one vegetable protein is missing another supplies. Soy protein provides all essential amino acids, and can be an important protein of vegetarian diets that use no animal products.

The vegetarian athlete must make sure protein is taken through the day from sources such as beans and legumes, including soy, nuts and seeds, and whole grains. Dairy and eggs will supply complete proteins if used.

Vegetarian diets are higher in branched chain amino acids

Branched chain amino acids (BCAA) are used by muscle during activity. They are supplements to prevent protein breakdown and help muscles recover quicker. If glycogen stores are low, the use of protein for energy increases. The BCAA are readily available to muscle for energy.

MINERAL NEEDS
Calcium
Calcium is essential for all athletes but a vegan needs to plan sources from plants or supplement in the diet. Athletes with low dietary calcium may have increased risk of bone fractures and stress fractures. Athletes with poor diets and eating disorders may also have early signs of thinning bones and osteoporosis. I recommend that most vegetarian athletes aim for 1,000 milligram (mg) of calcium day through diet and/or supplements.
Food Calcium mg
Bok choy 1/2 cup (c) 79
Broccoli 1/2 c 36
Kale 1/2 c 90
Chick peas 1/2 c 40
Soybeans 1/2 c 86
Tempeh 1/2 c 85
Tofu calcium set 1/2 c 258
Almonds 1/2 c 94
Tahini 2 tablespoons (tbsp) 128
Blackstrap molasses 2 tbsp 274
soymilk – fortified 1 c 200-500
Milk – all varieties 1 c 300
Yogurt 1 c 400

Iron
All athletes, especially female athletes are at risk of iron deficiency. Iron loss is increased during heavy training. Iron is an essential part of red blood cells that helps transport oxygen to your muscles. The main symptoms of deficiency in an athlete are weakness and rapid fatigue upon exertion. Vegetarian sources of iron are less well absorbed than meat sources. Therefore, it is important to look for grains and cereals that have been fortified with iron.

Vitamin C significantly improves iron absorption; a diet high in fruits and vegetables or simply taking a vitamin C supplement with meals may help. Cooking in cast iron pots may also help increase the iron content of foods. Eighteen mg of iron per day should be the goal for the female vegetarian athlete.
Food Iron mg
Soybeans 1/2 c 2.7
Lentils 1/2 c 1.6
Oatmeal 1 c 1.7
Broccoli 1 c
Sunflower seeds 1 ounces (oz) 1.4
Almond 1oz 2.2
Prunes 5 1.3
Dates 5 1.7
Egg 1 1.5
Blackstrap molasses 2 tbsp .7
Zinc 6

Low Zinc levels have been reported in athletes with heavy training. It is a component of all cells in the body and a component of over 200 enzymes. Zinc can be obtained from vegetarian sources such as pumpkin seeds, pecans, split peas, Brazil nuts, rye, whole wheat, oats, peanuts, walnuts, almonds, lima beans and buckwheat.

VITAMIN NEEDS
Riboflavin B2 and B12 are two B-vitamins to be concerned about in the vegetarian diet.

Riboflavin intake is low in vegans, mainly because there are no dairy products consumed. Riboflavin is essential for the production of energy and therefore essential to athletic performance. Plant sources include fortified whole grains, soybeans, dark green leafy vegetables, avocados, nuts and sea vegetables.
B12 is needed for production of normal red blood cells and deficiency can result in anemia. B12 can only be found in animal products. The semi vegetarian that eats fish and dairy will probably obtain adequate B12. Vegans need to supplement through a B12 supplement, nutritional yeast, fortified grains, soymilk and meat analogs.

QUICK AND EASY VEGETARIAN MEAL IDEAS
Breakfast: a) fortified wholegrain cereal like oatmeal with sunflower seeds, dates, and soymilk; b) sprouted whole grain bread with almond butter, honey, and raisins with soymilk and fresh fruit; and c) yogurt with berries, nuts, seeds, dried fruit and wheat germ.

Lunch: a) black beans in a whole grain tortilla with soy cheese, yogurt and fresh fruit; b) bean salads; c) grilled tofu with vegetables in a pita; and d) large mixed green salads with beans, nuts, seeds, avocado and brown rice.

Dinner: a) spaghetti sauce with lentils, chick peas, or “meatless meatballs” made from textured soy protein with a brown rice or whole wheat spaghetti, broccoli and large mixed green salad; b) veggie stir fry with tofu or tempeh, cashew and peanuts and brown rice; and c) homemade veggie burgers on a sprouted grain bun.

Snacks: nuts, seeds, dried fruits, fresh fruits, multigrain cereals, fruit smoothies made with fortified soymilk, rice milk, or almond milk, sports bars fortified with calcium and iron.

BENEFITS OF THE VEGETARIAN DIET
The benefits of a plant-based diet are numerous. Plants are packed with vitamins and minerals, thousands of phytochemicals that are related to preventing long term disease. It is high in antioxidants essential for the athlete putting constant stress on the body. BCAA are abundant in plant protein, and BCAA are used to fuel muscles and help with muscle recovery. It is usually high in essential fats from plants including omega-3’s, omega-6’s and more. These are crucial to keeping the immune system strong and maintaining healthy joints. With proper planning, the vegetarian can have a healthy Diet that meets nutrient needs for athletic performance as well as for disease prevention.

For more information: visit http://www.vrg.org, http://www.soyfoods.com, and http://www.eatright.org.

Toasted Pecan & Mushroom Burger
Makes 4 burgers. One serving: calories 294, carbohydrate 12 grams (gm), protein 8 gm, fat 25 gm, calcium 126 gm, iron 1.9 gm. Source: Jeanette Parsons Egan, Soy Soy Soy Cookbook.

1 cup extra firm tofu
1 tablespoon olive oil
1/2 cup finely chopped onion
1/2 cup shredded carrot
1 garlic clove, minced
1 cup finely chopped mushrooms
1 tablespoon sherry
2 tablespoons ketchup
1 tablespoon Dijon mustard
1 teaspoon dried thyme
Dash of hot pepper sauce
1 cup toasted pecans, chopped fine

Preheat oven to 400 degrees Fahrenheit. Crumble tofu with a fork and place between paper towels to dry. Heat olive oil in a skillet over medium heat. Add onion, carrot, garlic and cook until vegetables begin to soften, about 5 minutes. Add mushrooms and cook until moisture evaporates. In a food processor, combine tofu, vegetable mixture, and all remaining ingredients. Pulse until mixed. Shape into 4 patties. Bake on a sheet with non-stick cooking spray until lightly browned 15-20 minutes.

Sabine Weber (adknutrition@msn.com) is a registered dietitian and certified nutritionist, and owner/operator of Adirondack Nutrition Consulting and Bean’s Goods in Lake Placid. She enjoys hiking, running, biking, rock climbing, skiing and snowshoeing.






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