For Vegetarian Athletes

 

Athletes generally burn between 2,500 to 5,000 Calories per day and require high carbohydrate fuel to exercise. They also need significant amounts of protein. Depending on the intensity and duration of the sport, the protein needs change, ranging from 80 to 180 grams per day based on 0.8 to 2.0 grams of protein per kilogram of body weight. In order to maintain energy and repair muscles, snacks are recommended every 2 hours.

A healthy meal for athletes consists of 500 to 800 Calories, 15% protein, 25% fat and all of the essential oils, 60% carbohydrate and fibre, some B12, Vitamin C, folate, iron, and calcium. It should include some high glycemic index foods (simple carbohydrates) for a quick boost of energy and some slow releasing foods (complex carbohydrates) to help reload muscles with glycogen fuel.

The biggest nutrient concerns for vegetarian athletes are B12 iron and Vitamin C (Vitamin C aids iron absorption). They will obtain enough B12 if they drink 2 to 4 cups of milk per day. Most soy milk is now fortified with B12, calcium, and Vitamin D.

Iron found in red meat is absorbed more effectively than it is from other sources. Vegetarians need close to 30 mg per day, while those who eat dark meats only need 8 to 18 mg per day. It is important to note that organic breads, cereals, and flour products, unless otherwise indicated, do not contain iron.

Athletes require a very high oxygen carrying capacity and healthy oxygen carrying red blood cells. It is not recommended that vegetarian competitive athletes donate blood because they may not have an abundance of iron stores for the synthesis of new red blood cells.

Also, those who eat too many carrots daily can develop Vitamin A toxicity. Side effects are hair loss, skin changes, bone pain, and fractures. Some may have too much fibre in their diet and may malabsorb nutrients such as iron and zinc that stick to fibre in the digestive tract.

References

Canada's Food Guide to Healthy Eating

Canadian Nutrient File as compiled by Sasquatch Software, Food Smart 5 (tm)

American College of Sports Medicine, Nutrition and Athletic Performance, Journal of Medicine & Science in Sports and Exercise. 32:2130, 2000

G.W. Wardlaw, Contemporary Nutrition, McGraw Hill, 2003

G.W. Wardlaw, M. Kessel, Perspectives in Nutrition, McGraw Hill, 2003.

J. Beard, B. Tobin, Iron Status and Exercise, American Journal of Clinical Nutrition, 72 (suppl) 594S, 2000

D. Benardot Nutrition for Serious Athletes. Human Kinetics Publishers. 2000

_________________________________________________________

Title:	For Vegetarian Athletes
Author:	Scheider, T.
Publisher:	Wellness Options Publishing Inc.
Source:	WellnessOptions (Toronto)
Volume (Issue):	16
Date:	2004
Page:	38
SIRC Article #:	S-967283

 

This material has been copied under license from the Publisher. Any resale for profit or further copying is strictly prohibited.

 

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