Who is a stronger cyclist – the vegetarian or the omnivore? Studies indicate a diet fueled by vegetables is not an inferior eating plan and should not hinder athletic performance if you are careful to get all the nutrients your body needs. Are you skeptical? It should help to know vegetarian triathlete, Dave Scott, has earned six Iron Man Champion titles all while eating plant based foods!
People choose to adapt a vegetarian eating plan for many reasons, including environmental concerns, animal rights, religious / cultural beliefs and health benefits. The health benefits of a vegetarian eating plan include: a decreased risk in coronary heart disease, hypertension and type 2 Diabetes, lower rates of obesity and body mass index (BMI) and a reduction in the rates of certain types of cancer (lung and colorectal). A vegetarian diet is appropriate for all stages of life, including athletes at all levels of fitness (recreational to elite athletes). If you are thinking of becoming a vegetarian, consider which type is right for your lifestyle: (1) Vegans: eat only plant-based foods, (2) Lacto-vegetarians: include milk and milk products but don’t eat eggs, fish, seafood, (3) Lacto-ovo vegetarians: consume milk, milk-based foods, and eggs, (4) Pesca-vegetarians: eat fish, dairy products and eggs.
This choice of lifestyle needs to include careful strategies to incorporate plenty of fruits & vegetables, whole grains, legumes, nuts, seeds and healthy fats. The variety of nutrients will optimize performance, good health and prevent nutrient deficiencies. Think ahead and plan accordingly! If you are like me, with each day being a race against the clock to get out the door, prepare meals and snacks the night before to save on time and ensure proper fueling.
Vegetarian Beware – Six Common Nutrition Deficiencies
Vegetarian athletes can achieve a high level of performance and adequate nutrition intake through proper planning. Nevertheless, those who eat strictly plants (vegans) may be at risk for certain deficiencies.
IRON. This nutrient is part of hemoglobin, which carries oxygen in your blood. Iron deficiency anemia is common among vegetarian athletes and is caused by poor eating habits and low iron intake. Studies indicate low levels of iron decrease athletic performance. There are two types of iron, heme and non-heme. Heme iron is found in animal products and is absorbed and available to the body faster than non-heme. Non-heme iron is found in vegetables can provide vegetarian athletes adequate iron levels when consumed regularly. Plant Sources of Iron: Soybeans, lentils, kidney beans, tofu, peas, dried fruit, whole enriched grains, dark leafy green vegetables, raisins, figs, watermelon, prune juice and blackstrap molasses. Fortified cereals, sports bars and shakes contribute to the body’s iron stores as well. Combine these foods with a source of vitamin C (i.e. 100% juice or whole fruits) to maximize the rate of iron absorption.
ZINC. This protects the body from infections, as well as plays a role in wound healing, so low levels can be detrimental to athletic performance and health. The body requires zinc for you to have the senses of taste and smell. Plant Sources of Zinc: Fortified cereals, wheat germ, baked beans, yogurt, chickpeas, oatmeal, almonds, peas, nuts, seeds, whole grains, tempeh and tofu.
VITAMIN B-12. For vegans, this may be one vitamin which may be worth supplementing in the diet. Vitamin B-12 is necessary for the maintenance of cells in the blood and nervous system. It’s also needed for many metabolic functions within the body. Although, the best sources are found in animal products, a vegetarian can get ample amounts of B-12 by focusing on getting their nutrients from a variety of sources. Plant Sources of B-12: Fortified breakfast cereals and meat substitutes (tofu, veggie hotdogs and burgers), nutritional yeasts and soymilk
CALCIUM. The primary role of calcium is to build and maintain strong bones and assist with nerve and muscle contraction. Adults 19-50 years of age need 1,200 mg of calcium a day and those ages 51 and over need 1,300 mg a day. The biggest source of calcium would be dairy sources. Vegetarians eliminating dairy will need to read nutrition fact label to find good sources. Plant Sources of Calcium: Calcium-set tofu, calcium-fortified beverages, broccoli, Chinese cabbage, kale, collard, mustard & turnip greens, almonds, tahini, texturized vegetable protein, blackstrap quinoa, molasses and legumes.
OMEGA 3s. These are essential fatty acids that promotes good heart health and combat inflammation. Fish is a good source for these, but would only be an option for Pesca Vegetarians. Plant Sources of Omega 3s: Flaxseed, chia seeds, olive & canola oils, almonds, walnuts, soy foods and pumpkin seeds.
PROTEIN. The protein needs of each athlete vary for the type, duration and intensity of the sport. There is no evidence to suggest vegetarians need more protein than omnivores. However, most plant based proteins are not absorbed as well as animal proteins so vegetarian athletes may need to ramp up their protein intake. Most athletes can get proper protein requirements by making good food choices and supplementation is not necessary. The bottom line is to eat a variety of whole foods! Plant Sources of Protein: Legumes, tofu, nuts, seeds, nut butters, texturized vegetable proteins, soy protein, black beans, edamame and quinoa.
Connect with a Sports Dietitian
If you want to go vegetarian, educate yourself and connect with a sports dietitian in your area (www.scandpg.org/search-rd/). A sports dietitian can assess your nutritional needs and assist you in meeting your fitness and nutrition goals.
Lunch and Dinner Menus for Bike Virginia 2013
Bike Virginia will offer vegetarian and omnivore friendly menus. Check out bikevirginia.org to plan how to fuel for a successful event!
Fuel On!
Christine Turpin, RD, LDN, CSCS
www.nourish2perform.com
nourish2perform@gmail.com
Vegetarian Resources:
The Vegetarian Resource Group
www.vrg.org
The Vegan RD
www.theveganrd.com
References:
Academy of Nutrition and Dietetics, Sports Cardiovascular and Wellness Nutrition.
Vegetarian Eating for Athletes
SD-USA_Fact_Sheet_Vegetarian_Eating_for_Athletes_Jul_2010.pdf
Dorfman, Lisa. The Vegetarian Sports Nutrition Guide: Peak Performance for Beginners to
Gold Medalists. New York: Wiley, 2000. Print.
“Position of the American Dietetic Association and Dietitians of Canada: Vegetarian Diets.”
Journal of the American Dietetic Association 109.7 (2009): 1266-282. Print.
Rosenbloom, Christine A., and Ellen J. Coleman. “Sports Nutrition: A Practice Manual for
Professionals, 5th Edition.” Sports Nutrition: A Practice Manual for Professionals, 5th
Edition. The Academy of Nutrition and Dietetics, n.d. Web. 17 Apr. 2013.