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Vegetarian Athlete? Fuel Your Workouts and Maximize Performance!
from:Vegetarian athletes must carefully plan their diets to consume adequate energy and nutrients. Ovo (only eggs included), Lacto (only dairy products included), or Ovo-lacto (both eggs and dairy are included) vegetarians are at minimal risk for macronutrient deficiencies; however, vegan athletes, who exclude all animals products from their diets, are at greater risk for nutritional deficiencies and should carefully plan their diets to maintain optimal athletic performance and general health. With respect to macronutrients, vegans must ensure that protein requirements are met.
Protein
The amount of protein required for an athlete is somewhat controversial. The American RDA value suggests that a protein intake 0.8 g/kg is sufficient for the vast majority of the population; however, many researchers disagree that the current recommendation is optimal for an athletic individual. Based on the RDA, a 50kg (110 lb) athlete needs only 40g protein/day. The ACSM, however, recommends 1.2-1.4 g/kg/day for endurance athletes and 1.6-1.7 g/kg/day for power athletes. Since vegans exclude all animal proteins, which are absorbed in greater amounts and are of higher quality than plant protein sources, the RDA for the general omnivore population is unlikely to meet their needs. A 50kg vegan athlete consuming 1.7 g/kg of protein requires 85g/day; hence, 13.6% of total energy would be provided by protein if the 50kg athlete consumes a diet of 2500 kcal. If a higher protein could be beneficial and would not be harmful, it is sensible to ensure the amount is adequate by eating 1.7 g/kg/day. Good vegan sources of protein include soy products, beans, nuts and nut flours. In combination with the grains eaten on a vegan diet, essential amino acid requirements will be satisfied.
Lacto-Ovo Vegetarians should also strive to meet the ACSM guidelines; however, with the inclusion of dairy and egg products, high-quality protein is easily accessible.
Carbohydrate
According to the American College of Sports Medicine (ACSM), athletes require 6-10 g/kg of protein per day. An intake in the higher range will ensure that an athlete has maximal glycogen stores. Glycogen is an important source of fuel for all athletes but is especially important for endurance athlete. As such, the endurance athlete may want to eat 8-10 g/carbohydrates/day, depending on the level of training. At a level of 8g/kg/day the 50kg athlete would consume 400g carbohydrates, which would comprise 64% of total energy from carbohydrates.
It is particularly important to get a source of carbohydrate before exercise to maintain glucose levels and a source within 30 minutes of exercise completion to replace glycogen lost during activity. The post-workout carbohydrate should contain at least 1.5g/kg or 75g for the 50kg athletes. Clearly, it is important for an athlete to ensure that enough daily carbohydrates are provided to the body soon before and after exercise. Sources of carbohydrate are abundant in the vegetarian diet and include grains, beans, vegetables and fruit. Fast-absorbing carbohydrates, like ripe bananas, are good choices immediately before and after work-outs.
Fat
The ACSM recommends dietary fat between 20-25% of total energy, which is considered a moderate level. Furthermore, a fat level lower than 15% of total energy from fat is not recommended by the ACSM, since some dietary fat are essential and adequate amounts are needed to transport of fat soluble vitamins. Considering the 50 kg athlete above, who is on a 2500 kcal diet, a fat intake of 62 g/day will provide the remainder of her energy requirements; a fat intake at this level provides about 22% of total energy as fat.
Additionally, athletes should ensure that the majority of dietary fat is provided by healthful sources rich in essential fats, such as nuts, fish, and oils. Animal fat from cheese, meats, and processed foods are highly saturated, harmful to long-term health and will not provide essential fats.
Creatine Supplementation
Creatine supplementation has been shown to have ergogenic effects for power athletes who rely on the quick intramuscular formation of ATP for bursts of activity; this category of athletes includes sprinters, weight-lifters and many others. In addition to the endogenous production of creatine, athletes who eat meat may obtain an additional gram of creatine each day from diet alone. Vegetarians do not have the opportunity to obtain creatine from the diet; hence, research and logic suggest that creatine supplementation is particularly efficacious for vegetarian power athletes.
With careful diet planning, a vegetarian diet can fuel an athletic body.
Jean Jitomir MS, RD is an experienced nutrition coach, physique competitor, and Exercise Nutrition Ph.D. student. She write fitness and nutrition articles and blogs regularly at
http://builtnutrition.blogspot.com
Her personal website is:
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