Nutrition
The Veggie Runner By Christine Peters
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 .
A
vegetarian diet is one that does not include meat ( including poultry ) or seafood , or products containing these foods . And you get all types of ‘ veggies ’ too , including vegan , fruitarian , pescetarian , lacto-ovo vegetarian , macrobiotic , raw , and even semi-vegetarian ( or flexitarian ). 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 ischemic heart disease , and vegetarians have a reduced risk for chronic diseases because they have lower intakes of saturated fat and cholesterol , and higher intakes of fruits , vegetables , whole grains , nuts , soy products , fibre and phytochemicals .
Key Nutrients
The key nutrients for vegetarians include protein , omega 3 fatty acids , iron , zinc , iodine , calcium , vitamin D and vitamin 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 .
However , consuming the nutrients and the energy you need to participate in endurance events becomes more difficult as you eliminate foods and 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 , iron-deficiency anaemia , pernicious 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 be careful and 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 . This will complement the amino acid weakness of one food with the amino acid strength of another .
Veggie Advice
With the availability of new products including convenience foods , 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 . Here are a few recommended eating tips to further ensure you have the energy to perform on the run .
• Choose a variety of foods , such as whole grains , vegetables , fruits , legumes , nuts and seeds , dairy products and eggs ( if desired ).
• Minimise the intake of foods that are sweetened , high in sodium and fat , especially saturated fat and trans-fatty acids .
• Choose lower-fat dairy products and use both eggs and dairy products in moderation .
• Use a regular source of vitamin B12 and , if sunlight exposure is limited , of vitamin D as well .
This article comes out of the Modern Athlete archives , and we ’ re republishing it because the info remains relevant . It was written by Christine Rice ( née Peters ), a registered private-practicing dietitian who heads up Christine Rice Nutrition , based at the Sunninghill Medical Centre in Johannesburg . More info at www . christinericenutrition . com .
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