• 1 cup of lentils (18 grams)
• 2 cups of soy beverage (16 grams)
• 2 tablespoons nut butter (8 grams)
• 2 tablespoons chia seeds (5 grams)
• 1 cup brown rice (4 grams)
• ¼ cup pumpkin seeds (8 grams)
Vegetarian sources that are high in protein include
eggs and dairy products. One egg contains about 6 grams
of protein while a serving of dairy can vary anywhere
from 8 grams in one cup of milk to 14 grams in a 5.3-oz.
container of Greek yogurt.
Other Nutrients to Consider
Becoming low in any nutrient can keep you from
playing your best. It’s always a great idea to discuss
any new diet plan with your doctor, who may want to
monitor your blood levels for potential deficiencies. The
following list includes nutrients most commonly missed
in vegetarian diets. In general, you can meet your needs
by regularly adding my suggested vegan, vegetarian,
or pescatarian “Great Shot” recommendations to your
kitchen. While the following nutrients can be of concern,
you are likely gaining more vitamins and minerals from
a plant-based lifestyle than you’d ever lose.
Iron
Iron deficiency can mean low energy because of a
reduced ability to circulate oxygen. This can be a real
problem for athletes, females of childbearing age, and
people who are avoiding meat. It’s always important
to talk to your doctor if you’re feeling run-down more
easily on the court. Vegan sources of iron, or non-heme
sources, don’t absorb into the body as well as heme
or animal sources. However, pairing high-iron foods
with foods high in vitamin C (like fruit, peppers and
broccoli) significantly increases iron absorption. Think
along the lines of chili beans simmered with tomatoes,
or a spinach and strawberry salad. Cooking with an iron
skillet also adds iron to the diet.
Great Shots: lentils, beans (especially white and soybeans),
quinoa, tofu, dark leafy greens like spinach and chard, pumpkin
seeds, dark chocolate, clams, mussels
Vitamin B-12 (also known as Cobalamin)
The 2.4 micrograms of vitamin B-12 most adults need
daily is almost exclusively found in animal products,
with the exception of fortified foods like cereal and
nutritional yeast. It’s an important nutrient; deficiency
can lead to permanent neurological damage. If you
are nearly or completely vegan, be sure to take a goodquality
supplement, verified for purity by a third party
like United States Pharmacopeia (USP).
Great Shots: fortified nutritional yeast, fortified cereal,
fortified soy beverage, third-party-verified vitamin B-12
supplements, eggs, Greek yogurt and other dairy products
Zinc
Zinc is essential to a healthy immune system, which is
of even greater concern on the courts lately.
Great Shots: legumes, seeds (especially pumpkin seeds),
chickpeas/hummus, whole grains like oatmeal, shellfish
Calcium
Calcium is essential for bone strength, and for that
winning smile in your medal photos. Traditional
American dairy sources can easily be replaced with plant
sources.
Great Shots: broccoli, dark leafy greens like kale and collard
greens, legumes, calcium-fortified beverages like orange juice
and soy beverages, dairy products, canned sardines or salmon
with bones
By switching to a plant-strong diet, you may just gain
the edge you’ve been looking for on the court! •
Brandi’s Summer Salad
1 can black beans, rinsed and drained
1 cup jicama
1 red pepper, finely chopped
1 cup baby spinach, chopped
1 cup fresh or frozen corn kernels
1 can chickpeas
Juice from 2 or more limes
Combine all ingredients, and season with salt and
pepper. Chill and devour. Serves 4.
Nutrition Information: 12 grams protein, 3 mg iron,
52 mg vitamin C
Brandi Givens has been a registered dietitian
since 2010. Questions or comments can be
posted to her blog at www.abitdietitious.com.
AUGUST/SEPTEMBER 2020 | MAGAZINE 65