ARGUMENTS AGAINST VEGETARIANISM
But despite all these proven health benefits , vegetarianism sometimes gets a bad rap , especially in terms of supplying enough protein to athletes to facilitate a competitive fitness lifestyle .
Some studies , including a recent one published in the International Journal of Sport Nutrition and Exercise Metabolism , have found little to no difference in the athletic performance of vegetarians and omnivores . This fact makes some athletes hesitant to make significant dietary changes for perceived minimal gains .
There ’ s a common perception that meat is required to bulk up and increase muscle and strength ; however , vegetarian athletes continue to thrive on plant-based foods and targeted supplementation .
Concern about certain nutrient deficiencies , including vitamin B12 , vitamin D , calcium , zinc , and iodine , prevent some athletes from cutting meat from their diets .
But based on research published in the Journal of the American Dietetic Association , a vegetarian diet can meet the current recommendations for each and every nutrient needed in the human body .
Yet , poorly planned vegetarian diets can be detrimental to athletes , as in the case of a young vegetarian athlete who developed rhabdomyolysis , which was studied and published in the American Journal of Physical Medicine and Rehabilitation . ----------------------------------------------------------------------------------------
“ A vegetarian diet , per se , is not associated with detrimental effects in athletes , but an optimal protein intake should be achieved through careful planning with an emphasis on protein-rich plant foods ,” the researchers concluded .
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Some people initially experience weakness and fatigue when they cut meat out of their diets , which is another argument against restricted diets like vegetarianism .
However , these symptoms are common with any kind of dietary change at first and will subside with good nutrition knowledge and well-balanced meals .
Vegetarian diets can make dining out inconvenient and social gatherings awkward , which is why it ’ s so important for vegetarians to establish a network of support and have access to reliable nutrition information rooted in science to defend their convictions .
While fruits and vegetables can be easily obtained at local farmer ’ s markets , food manufacturers have created pre-packaged versions of vegetarian foods that can be shipped from halfway around the world . This requires excess packaging and does nothing to reduce one ’ s environmental footprint . ----------------------------------------------------------------------------------------
“ Vegetarian diets can be just as unhealthy as meat-based ones if they revolve around industrially produced food preserved with chemical additives .”
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Meanwhile , it may actually create a lesser environmental impact to eat meat in geographic locations with large wild animal populations that require no grocery store packaging or long-distance shipping .
This can be a valid argument for people who live in remote places , are members of indigenous cultures , or who are on the fence about vegetarianism because of environmental discrepancies .
But as we will explore in the sections that follow , the health and fitness benefits of adopting a vegetarian diet far outweigh the adverse ones .
BUILDING MUSCLE WITHOUT MEAT
Many athletes and bodybuilders are concerned about their ability to gain muscle while only eating plant-based foods .
Protein is the muscle-building macronutrient that most athletes are concerned with , and since the protein in vegetables is different than that contained in meat , vegetarians may need at least 0.45 grams of protein per pound of body weight per day .
However , more protein is required to fuel the bodies of hardworking athletes . The recommended amount for adults undertaking resistance or endurance exercise is more like 0.8 g of protein per kilogram of body weight per day .
With the right knowledge and a little guidance , it ’ s easy to add muscle-building foods to your training diet without including meat . Athletes can be more efficient with their meals by choosing foods that contain multiple macronutrients at once ( i . e . protein , carbs , and fat ).
One example is quinoa , which contains nine amino acids that the body can ’ t produce on its own and complex carbs for enhanced energy . Legumes , including beans , peas , and lentils , are rich in protein , fiber , potassium , iron , magnesium , and folate . ----------------------------------------------------------------------------------------
An added bonus is that legumes boost insulin response and enhance nutrient absorption , which are both essential for muscle growth .
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Nuts are packed with protein , calories , fiber , and healthy fats . Green leafy vegetables like kale and spinach contain vitamins , calcium , and folic acid to enhance muscle concentration . And fruits build muscle with a healthy mix of complex carbs , fiber , and minerals .
INCREASING STRENGTH ON PLANTS
For competitive athletes , it ’ s simply not enough to have a perfectly sculpted muscular physique . Heightened levels of strength are also required in a wide range of sports and to support a healthy body in a more general sense .
Endurance is an integral part of building strength because extended sets and reps with increased weight are required to become stronger over time .
A study involving 55 endurance runners who ate ovo-lacto-vegetarian diets and regular Western diets revealed that the intake of nearly all vitamins and minerals was higher in the vegetarian group , and that the vegetarians ’ intake exceeded all nutritional recommendations .
Another big conclusion was that high nutrient density vegetarian diets are more than adequate to cover the nutritional requirements of endurance-athletes .
To increase strength , the body relies on oxidative metabolism to create energy . Oxygen is essential for muscle fiber growth , and through a process called aerobic metabolism , oxygen is transported to working muscles .
Mitochondria uses oxygen in the body to convert the macronutrients of proteins , carbs , and fats into adenosine triphosphate to support muscle contractions .
A study that compared vegetarian and conventional hypocaloric diets found that maximal oxygen consumption increased by 12 percent in the vegetarian test group , compared with no change in the
non-vegetarian group .
But lifting weights at the gym is just one part of the muscle-building and strength-building equation . Studies have shown that those who eat vegetarian diets also recover significantly faster after exercise . Rest periods are crucial to gaining and sustaining muscle and strength for the long-term .
CONSIDERATIONS OF WEIGHT AND FAT LOSS
It ’ s a simple fact that vegetarians tend to weigh about six to 10 pounds less on average than people who eat meat . But evidence suggests that an athlete ’ s resting metabolic rate ( RMR ) and thermic effect of a meal ( TEM ) measurement also rests in vegetarians ’ favor .
In a study involving 12 male vegetarians and 11 non-vegetarians of similar body fat and fitness , researchers found that both RMR and TEM were lower in in the vegetarian men .
This finding provides support as to why vegetarians have both lower body weight and fat than omnivores . If shredding fat or losing weight are part of your overall fitness goals , then vegetarianism is definitely worth a try .
CONCLUSION
Upon review of many medical studies , it ’ s easy to see why science continues to support the vegetarian fitness lifestyle for all types of athletes and bodybuilders .
The evidence is compelling when fitness buffs are able to break away from stereotypes and misconceptions to consider the facts and the promising potential of meat-free diets .
Of course , every athlete and bodybuilder is unique and has different nutritional requirements to stay on top of the game . However , the vegetarian fitness lifestyle is definitely worth a try , even if it only means reducing the number of meat-based meals eaten every day .
Every little bit counts , in terms of general health , athletic performance , the environment , and the fate of humanity .
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