Modern Athlete Magazine Issue 120, July 2019 | Page 69

COACHING
NUTRITION
cholesterol, and higher intakes of fruits, vegetables, whole grains, nuts, soy
products, fibre and phytochemicals.
KEY NUTRIENTS NEEDED
The key nutrients for vegetarians include protein, omega 3 fatty acids, iron, zinc,
iodine, calcium, and vitamins D and B12, as these nutrients are often deficient.
These deficiencies are often associated with the avoidance of animal foods and
products. Vegetarians that include milk and other dairy products, eggs or fish are
less likely to suffer from these nutritional risks than vegans who do not consume
any animal products. Vegetarians who consume animal products are still at
nutritional risk for these nutrient deficiencies, but through careful dietary planning
and the intake of selected nutrients these are easily overcome.
The Veggie Runner
It’s possible for vegetarian athletes to perform well, to be
healthy and to have an injury risk no higher than that of
other athletes. All they need to do is follow a planned diet
containing the necessary nutrients that the body demands.
– BY ESMÉ MARÉ, REGISTERED DIETICIAN
A
vegetarian diet is one that does not include meat (including poultry) or
seafood, or products containing these foods. There are many reasons for
adopting this lifestyle: To improve one’s health, to boost performance,
adherence to spiritual or cultural guidelines, to protect the environment, or to abide
by a love for animals. Vegetarian diets are appropriate for all stages of the lifecycle,
including pregnancy, lactation, infancy, childhood and adolescence, and athletes
can also embrace the benefits of a meat-free eating plan.
In terms of benefits, vegetarianism is associated with lower body mass index
and lowers overall cancer rates. Vegetarians also appear to have a low-density
lipoprotein cholesterol level, lower blood pressure, and lower rates of hypertension
and type 2 diabetes than non-vegetarians. Added to that, the diet is associated
with a lower risk of death from heart disease, and vegetarians have a reduced
risk for chronic diseases because they have lower intakes of saturated fat and
T
he treadmill can be a lifesaver when it’s dark outside or the weather is bad,
but running on a moving belt – especially if it’s too fast for your fitness level
– can affect your stride, or worse, lead to specific injury patterns, notably
hip-flexor strains among runners who put a lot of miles on the belt, as well as shin,
Achilles or ITB pain from running with an overly narrow stance. So, if a treadmill is
an important part of your running, consider these strategies for keeping your body
healthy.
1. TRAINING INSIDE, RACING OUTSIDE
On race day you could face variables such as hills or headwinds, so it’s better to
do your long runs outside, but if it’s a choice between a treadmill long run and
no long run at all, because of rain, gale force winds, or ice and snow, then hit the
belt... but try to vary your pace and incline as much as possible, to resemble the
terrain you’ll encounter. Adding a percentage point or two of incline at times will
take care of the hills, and will also contribute to varying your pace. Even if you keep
the treadmill on the level, vary your running speed instead of trundling at the same
pace the whole way.
2. RUNNING ON AUTOPILOT
Doing the same workout over and over, at a comfortable pace and incline, can
cause problems down the proverbial road, because the belt’s flat, uniform surface
works your muscles and joints in a repetitive way. Normally, out on the roads or
trails, you would encounter hills, turns, pavements, rocks and more that force your
However, consuming the nutrients and the energy you need to participate in
endurance events becomes more difficult as you eliminate food groups. Creatine
is found to be lower in vegetarian than in non-vegetarian athletes, as its synthesis
is not sufficient with low meat intakes. This poses some performance-based
concerns. The vegan diet is also associated with the risk for dysmenorrhea,
anaemia, vitamin D deficiency and impaired calcium and zinc status. Furthermore,
in vegetarianism, the total energy intake is often inadequate and protein gets
broken down to satisfy the body’s energy requirement before other anabolic
muscle-building or muscle recovery processes can occur.
PLANNING MEALS
Meat, fish and poultry contain all nine of the essential amino acids, which makes
them complete proteins, whereas veggies, beans, lentils, plant proteins and grains
are incomplete proteins. Therefore, athletes consuming vegetarian meals should
plan their meals in ways that optimise essential amino acid availability. Combining
legumes and cereals (samp and beans or rice and lentils), legumes with seeds and
nuts (hummus), grain and dairy products or nuts and seeds and dairy products
(macaroni and cheese, or muesli and yoghurt) at the same meal ensures for a good
distribution of all essential amino acids.
With the availability of new products including fortified foods such as soymilks,
meat equivalents, juices and breakfast cereals, and dietary supplements, it is
possible for vegetarian athletes to meet their key nutrient requirements.
About the Author:
Esme is a registered dietician based in the Johannesburg area.
body to make adjustments, which balances the workload and prevents certain
muscles and joints from being overtaxed. So, if you’re running regularly on a
treadmill, try using various preset programmes, doing hill work some days and
changing up the pace. The slower uphill workouts build strength and power, while
faster flat workouts build stamina, endurance and foot speed.
3. TOO MUCH SPEEDWORK
You might enjoy cranking the treadmill up to max speed and then sticking it
out for as long as possible, or your time on the treadmill runs out, but because
the treadmill keeps moving even as you tire, you may end up over-striding
and landing with your foot too far ahead of your body. That can lead to knee,
hip and hamstring pain, so try to match your treadmill stride rate to your road
stride rate – if your treadmill rate is lower by 10% or more, chances are you’re
struggling on the belt and over-striding, thus putting a new stress on your body.
Sprinting flat-out on the treadmill may be fun, but is not particularly good for
you.
4. PREPARE FOR HARDER SURFACES
The treadmill belt offers a relatively soft landing, so prepare your body for racing on
harder surfaces:
•
Strength-train twice a week (lunges, squats, hip extensions, planks, push-
ups).
•
Run outdoors at least once each week during the last four weeks of training.
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