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If you have given up eating meat and dairy products, then you need to take your diet even more seriously.
MD Enette Larson-Meyer puts forward the following main theses to help explore the problem of combining sports with vegetarianism:
Vegetarian diets are chosen by athletes for a variety of reasons, including health and environmental concerns, ethical, philosophical, religious/spiritual and aesthetic considerations;
While research strongly suggests that plant-based vegetarian and vegan diets can provide many health benefits for athletes and non-athletes, there is currently little evidence that vegetarian diets on their own are better than mixed diets for improving athletic performance and performance. sports;
Athletes of all levels, from youth to senior outdoor enthusiasts, can meet their energy and nutrient needs with a vegetarian or vegan diet that contains a variety of foods, including grains, fruits, vegetables, protein-rich vegetable legumes, and (if desired) ) dairy products and eggs;
Athletes with high energy requirements may need frequent meals and snacks with limited fiber-rich foods;
Satisfying energy needs is critical to proper nutrition, optimization, adaptation to training and athletic performance, regardless of specific food choices;
Some nutrients, including protein, omega-3 fatty acids, calcium, vitamin D, iron, zinc, iodine, vitamin B12, and riboflavin, are found in lesser amounts in plants than in animal foods or are less readily absorbed, so a vegetarian diet sometimes artificial addition of these nutrients may be required;
Like most athletes, vegetarian athletes benefit from knowing more about proper food choices to improve health and performance.
Micro- and macronutrients in vegetarian sports nutrition
In order to maximize athletic performance and prevent nutritional deficiencies, athletes on a plant-based diet should diversify their diet. Particular attention should be paid to the nutrients mentioned below. See also: pre-workout nutrition guidelines.
1. Macronutrients:
We are talking about substances that the human body needs in large quantities (the bill can go into hundreds of grams).
A vegan diet is high in carbohydrates, which means that the intake of fiber, antioxidants, and phytochemicals in a vegan lifestyle is also high. A high level of nutritious carbohydrates is one of the main benefits of a plant-based diet. Exercise can generate free radicals and cause oxidative stress. Vegetarian sports nutrition can counteract this and support post-workout recovery. However, high fiber intake from whole grains, beans, and lentils can cause gastrointestinal problems. In some situations (before a competition) it makes sense to replace them with low fiber carbohydrates such as:
rice; other polished cereals; White bread.
Many people think that it is difficult to get enough protein when following a vegetarian diet. However, if you eat a variety of plant foods, this is not a problem, even considering that athletes need more protein than inactive people.
The best plant protein sources are:
nuts; beans; lentils; tofu.
If you can’t get what you need from natural foods (due to long workouts), you should use a variety of vegetarian supplements made from soy, peas, rice, etc.
Plant-based diets are high in omega-6 fatty acids such as linoleic acid. They can be found in wheat germ oil, thistle oil and hemp oil. However, vegetarians often lack omega-3 fatty acids in their diets. To avoid deficiency, appropriate supplements are recommended. It doesn’t have to be fish oil – there are many plant-based nutritional supplements available today that are made from algae.
2. Micronutrients:
Some vitamins and minerals are needed by the body in microscopic amounts, but they are vital.
Important: Because a strict vegetarian diet does not use animal products, there is a risk of B12 deficiency. Vegetarians should supplement their diet with appropriate preparations. At least 6 micrograms of vitamin B12 should be consumed daily. See also: food according to the “ideal plate” scheme.
Diet Tips for Vegetarians
If you have given up dairy products and meat, then you need to be even more serious about nutrition during sports loads. Let’s see what foods will help you get the required amount of fats, proteins and carbohydrates, in case you give up meat.
- An excellent vegetable protein can be found in tofu – 12,5 grams / 100 grams of product.
- Sesame seeds are rich in proteins and fats – 46,93 grams of fat and 18,53 grams of protein / 100 g of product. The only drawback of sesame seeds is that they are very high in calories!
- Legumes such as lentils. Contains 24 grams of protein / 100 grams of product. Bulgur is smaller – 12 grams, but it is rich in carbohydrates – 78 grams / 100 grams.
- All the necessary vitamins and nutrients can be obtained from fruits and vegetables, such as pears, apples, dates, oranges, sweet peppers, nuts, tomatoes, lettuce and onions.
Also in the diet, you can include protein shakes, which are based on the protein of peas, brown rice and hemp seeds. One serving of such a cocktail can contain from 15 – 25 grams of protein – in case you urgently need protein before training. So, you have properly refreshed yourself, and with a clear conscience you can go to the gym!
Important: According to the Ministry of Health, women should consume 18 mg of iron per day, and men 8 mg. Plant foods such as legumes, grains, and vegetables contain even higher amounts of iron than meat. See also: What is the best food to eat before a workout??