Going vegetarian for Athletes (and anyone)

Nowadays being a vegetarian or a vegan is pretty normal.  Lots of people are changing their diets to exclude meat and whether it is for health issues or ethical reasons it really doesn't matter - what does matter, is doing it properly so you will be healthy.

It is a decision that should not be taken lightly and needs careful consideration, especially if you are an athlete.  Good nutrition is vitally important to all humans, but if you are an athlete with a serious training schedule, nutrition is even more important.

So, first off ask yourself one basic but vitally important question:

Are you going vegan which means not eating ANY form of animal produce or vegetarian where milk, cheese, yogurt and eggs are still in your diet?

Lots of people who decide to give up animal produce believe that "going vegan or vegetarian" means just that... not eating animal products.  In part this is true, but making sure you have the right amounts and the right types of foods (proteins, carbohydrates, fats) is essential.  After all, Oreos are vegan - it doesn't mean they are good for you!

For athletes, carbohydrates are the quickest form of obtaining energy.  However, in most people carbs are the easiest way to put weight on.  Sports people need lots of energy for training so should consume carbs during and after exercise, and then for the rest of the day eat just protein, fruits and vegetables.

Optimal carb foods are; whole grain bread and whole grain pasta, wild rice, oats, quinoa, etc... NOT refined carbs such as white bread and white rice, white pasta, soft drinks, white flour, etc..

Protein is needed to carry out "repairs" in the body; small muscle tears that happen during intense exercise.  If you are still including eggs and dairy produce in your diet then these are high in protein, especially eggs which are considered the purest form of protein.

However, if you would prefer not to eat these then wonderful forms of vegetarian protein are:

Legumes: chick peas, lentils, mung beans, kidney beans, etc..
Soy products (tofu)
Quorn
Peanut Butter
Nuts and Seeds

So include these as much as possible in your diet to keep your body up to scratch.

Fat is the other form of energy for the body.  Healthy fats are vitally important to health so stock up on avocados, olives, olive oil, nuts and seeds - although high in protein these are also packed with healthy fats.  Avocados have had a lot of bad press as they were believed to be very fattening, this is simply not true, they are full of fiber and healthy fats and provide lots of energy.

Fruit and vegetables are the base to being vegetarian or vegan.  They are packed full of vitamins and minerals.  Eat as many vegetables as you like.  Fruit is packed with fiber and sugar (fructose), so consider these more carb based and always eat the whole fruit never as juice.  Juicing basically turns healthy fruits into sugar water.  The fiber has been stripped from the fruit when juiced, and it is this fiber that protects the body against the typical sugar spike which causes an energy drop shortly after.  The fiber slows the sugar release avoiding the spike.

Lots of vegetarians/vegans are deficient in the following vitamins and minerals:

Calcium
Riboflavin (Vitamin B2)
Zinc
Iron
Vitamin D
Vitamin B12

B Vitamins as a group are essential so regularly eating legumes and whole grains is a must.  Low fat dairy and eggs are good sources of this vitamin but if you are vegan then it would be a good idea to take a Vitamin B12 supplement.

Calcium is needed for healthy bones and can be found in fortified soy or rice milk, calcium-set tofu, collards, broccoli, kale, mustard greens, turnip greens, and dried figs.  Many healthcare professionals will tell you that milk produce is a good source of calcium (milk, yogurts and cheese), however this is not strictly true for a physiological reason.  When you consume milk produce, our bodies become very acidic, however the human body prefers to be alkaline.  So, when faced with a high level of acidity, the body leaches calcium from the bones to reduce the acid level.  Therefore, obtaining calcium from milk produce is extremely difficult.

Zinc can be found in: dark chocolate, watermelon, pumpkin and sesame seeds, peanut butter, spinach, mushrooms and wheatgerm.

Vitamin D is essential for healthy bones and a healthy immune system.  In order to make vitamin D we need regular sun exposure but this isn't always enough.  Getting Vitamin D from a vegan diet is very difficult so a supplement would be a good idea.  You can have your Vitamin D levels checked and ask your doctor for a supplement that's right for you.

Iron - this mineral carries oxygen in the blood to the muscles - so vitally important.  Vegetarians need to choose plant foods high in iron such as; legumes, dark green leafy vegetables like spinach and chard.  However, you must combine these with other foods high in Vitamin C: tomatoes, citrus fruits, melon, kiwi, bell peppers, broccoli which all help the body to assimilate the iron in the other foods.

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com