health & nutrition
By Brandi Givens, RDN
Boost Your Game with
Plant-Based Power
On the courts and off, the topic of vegetarian
nutrition is hot!
Whether it be for
health, ethical, or
environmental
reasons, many
players are looking for plant sources
to meet their energy needs. And
with farmers markets in their full
summer swing, this is the most
delicious time of year to drop more
plant power into the kitchen.
From a dietitian’s point of view,
this trend is no fad diet. The
evidence of health benefits from
a well-planned vegetarian diet
continues to grow, even for athletes.
But how do you know if going
vegetarian is right for you?
It’s Not All or Nothing
Some people don’t like the
idea of going completely without
animal products, and that’s OK!
Any increase in whole plant foods
will add nutrients and reduce
nutrient-empty calories, especially
if you’re eating them in the place of
processed foods and meats. There is
a wide variety of vegetarianism out there, so let’s define
the basics:
• Vegans eat no animal products.
• Vegetarians eat some animal-derived foods like
dairy and eggs.
• Pescatarians are vegetarians who additionally eat
seafood like fish and shellfish.
• Flexitarians are vegetarians who sometimes add
meat to their mostly vegetarian diet.
Notice that I didn’t include the term junkatarians, the
folks who boast of eating no animal products but whose
diet consists of mostly chips and processed foods with
little nutrient value. Like any diet,
the key to healthy vegetarian eating
is planning, so that your body gets all
the nutrients it needs, especially for
those getting out on the court.
Enough Protein? Not a
Problem!
Athletes tend to have concerns
over getting adequate protein, and
rightfully so. It’s important to get
enough so that you can build and
maintain muscle. With mindful
planning, vegetarians can meet their
needs without eating any animal
products. Beans, peas, lentils, nuts,
seeds, whole grains, and vegetables
all contain some essential amino
acids, the building blocks of
protein. By eating a variety of these
healthy foods, players can get what
they need.
So how much do we actually need?
There is a simple formula, which
varies based on your weight, health
and activity level. Here’s a very basic
breakdown for average, healthy
pickleball players:
Average Recreational Player
.9 grams protein/kg/day
Example: 80kg person x .9g = 72 grams of protein
Endurance Athlete (playing several hours daily)
1.2-1.7 grams protein/kg/day
Example: 80kg athlete x 1.2g = 96 grams of protein
Here’s an example of what over 100 grams of vegan
protein might look like:
• ½ cup steel-cut oats (10 grams)
• 1 cup walnuts (12 grams)
• 1 cup firm tofu (20 grams)
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