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A Vegetarian Athlete Sports Nutrition MSc IRuchi Mandot 08Namrata Gulati 12Bhumika Shah 14
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Overview History
Demographics
Different forms of vegetarianism
Why do people choose this diet?
Health advantages Effect of this diet on exercise performance
Nutrients of concern
Diet for vegan athlete
Healthy food choices
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Brief history Vegetarianism is first mentioned by the Greek philosopher and mathematician
Pythagoras of Samos around 500 BCE.
The first vegetarian society was formed in 1847 in England. Three years later, Rev.
Sylvester Graham, the inventor of Graham crackers, co-founded the American
Vegetarian Society.
In November 1944, a British woodworker named Donald Watson announced thatbecause vegetarians ate dairy and eggs, he was going to create a new term
called "vegan" to describe people who did not eat.
Veganism is an extreme form of vegetarianism, and though the term was coined
in 1944, the concept of flesh-avoidance can be traced back to ancient Indian and
eastern Mediterranean societies. November 1 is World Vegan Day, a celebration of people who don't eat meat,
eggs, cheese, mayonnaise, honey, whey, gelatin. Nor do they use any clothing,
accessory or object made from an animal.
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Demographics In 2006, based on a nationwide poll, approximately 2.3% of the US adult
population (4.9 million people) consistently followed a vegetarian diet, stating
that they never ate meat, fish, or poultry.
About 1.4% of the US adult population was vegan.
In 2005, according to a nationwide poll, 3% of8- to 18-year-old children and
adolescents were vegetarian; close to 1% were vegan.
According to ADA and dietitians of Canada approximately 2.5% of adults in theUnited States and 4% of adults in Canada follow vegetarian diets. Close to 1%
were vegan.
In India, 20-40% of people follow a vegetarian diet (lacto-vegetarian)
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Reasons to be a vegetarian Religious
Ethical / Animal Welfare
Health
Environmental
Economical
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Types of vegetarians A vegetarian is a person who does not eat meat, fish, or fowl or products
containing these foods. The eating patterns of vegetarians may vary considerably.
Lacto-ovo vegetarian
Does not eat meat, fish or fowl.
Eats dairy and egg products
Ovo-vegetarian
Does not eat meat, fish, fowl or dairy products.
Eats egg products
Lacto-vegetarian
Does not eat meat, fish, fowl or eggs. Eats dairy products.
Vegan
Does not eat any animal products including meat, fish, fowl, eggs, dairy, honey,
Most vegans do not use any animal products such as silk, leather, wool, etc.
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Effect of vegetarianism onexercise performance Several reviews have confirmed that vegetarian diets are conducive of
maximizing performance and nutrient intakes of most vegetarians are adequate
compared with recommended nutrient standards or non-vegetarian controls.
(ADA 1997; Barr & Rideout 2004)
There is no difference in aerobic and anaerobic capacities of lacto-ovo vegetarian
and lacto-vegetarian athletes, compared with non-vegetarian contols (Hanne etal. 1986)
The performance advantages of consuming a high-CHO diet, which is achieved
more easily with a vegetarian or quasi- vegetarian diet than an omnivorous
diet(simonsen et al. 1991)
Athletes who consume vegetarian diets are likely to meet the recommendations
for CHO and protein and low fat intakes.
However , the effect of vegetarian diets on performance capacity in well-
trained athletes require further research.
Ref: Louis Burke
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Nutrient intake of vegetarian vs.non vegetarian athlete
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Nutrients of concern in
Vegetarian AthletesWith focus on vegan athletes
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Macronutrients of concernENERGY RDA-2320Kcal
RDA for athletes:
Referencesportsman:3600Kcal
Referencesportswomen:2900Kcal
PROTEINS
Food sources: meat, fish & poultry, dairy products,
cereals & legumes RDA: 0.8-1.0 g/kg BW/d
RDA for athletes
-Strength training athletes:
Begginer-1.2-1.5 g/kg BW/d
Intermediate-1.5-2g/kg BW/d
Advanced-2-2.5g/kg BW/d -Endurance athletes: 1.2-1.4g/kg BW/d
ISSA cutoffs
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ENERGY
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Energy Meeting energy needs is a nutrition priority
for athletes.
Optimum athletic performance is promoted
by adequate energy intake.
ENERGY BALANCE Energy intake =
Energy expenditure
Inadequate energy intake relative to
energy expenditure compromises
performance and negates the benefits of
training.
In addition, long-term low energy intake
results in poor nutrient intake, particularlyof the micronutrients, and may result in
metabolic dysfunctions associated with that
nutrient
www.acsm.messe.org
Energyintake
Energyexpenditure
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Vegetarianism & Energy Vegetarian diets are associated with low energy intakes
Mainly due to fiber content and bulk in vegetarian foods
Legumes, whole grains and cereals, soya been, fruits and vegetables are high
fiber, relatively low fat foods and very satiating
For a vegan, incorporating energy-dense foods such as nuts,
tofu, textured vegetable protein & commercially preparedmeat analogueshelps increase energy density (the
vegetarian athlete, Clinical sports nutrition, Louis Burke)
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PROTEIN
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Protein & Vegetarianism Protein recommendations for
athletes higher than normalpopulation
The ability of vegetarian athletes, in
particular vegans, to meet suggested
daily protein intakes has been
questioned(Grandjean 1987; Ruud
1990)
Vegetable or Plant proteins may be
limiting in one or more indespensible
a.a,so food sources need to be
combined in such a way to ensure that
all a.a are consumed
For vegetarians avoiding all animal foods, the Institute of Medicine
(2000) states that total protein intakes may need to exceed
protein recommendations to meet amino acid metabolism.
This is linked with low digestibility of vegetable proteins
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Micronutrients of concern
Iron
RDA:17mg/d-sedentaryman
Forathlete:15-18mg/d
Calcium RDA:
600mg/d
RDA forathlete:
1300-1500mg/d
ZincRDA: 12 mg/d
For athlete:11-15mg/d
Vit.B12RDA:1.2 g
For veganathlete:6g
Ref:NIN,Burke and Deakin,,ACSM
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IRON
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Fe & athletic performance
Low ferritin conc & depleted bone marrow Festores have been found in both men and
women runners.
Poorer Fe stores have also been observed in
women athletes competing in other including
field hockey, cross country skiing, basketball &
softball.
Athletes have low Hb conc than normal
population attributed to:
1) plasma volume expansion
2) Increased red blood cell destruction(intravascular hemolysis)
Studies have reported evidence of intravascular
hemolysis in runners & swimmers.
Ref- Ira Wollonsky
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Causes of Fe Deficiency in Athletes &its Effect on Performance
Causes of Fe deficiencyin Athletes
Inadequate Fe intake
Reduced Fe absorption due todiets with low bioavailability
Excessive Fe loss through menses
Excessive Fe loss through
sweating
Gastrointestinal blood loss
Excretion of Fe in the urine
Effect on performance
When Hb concentration is low, the
amount of oxygen transported by
blood is reduced
Reduces endurance capacity &
aerobic capacity (Hilton et at.
2000;Brownlie et al .2002, 2004)
Fe repletion restores maximal
oxygen uptake & hemoglobin
conc. faster than muscle
enzyme activity & endurance
which follow similar patterns
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Vegetarianism & Fe
The bioavailability of Fe from individual plant foods & from a total vegetarian diet is
much lower than in meat- based diet because of the presence of naturally occurring
inhibitors in plants that bind Fe from plant sources (non heme Fe) in the gut &
reduces its absorption ( Hunt 2003)
Also, the absence of meat, an enhancer of Fe absorption from Fe rich plant sources,
further reduces Fe bioavailability
Vegan athletes should include iron-rich plant foods in their
diets, but iron supplementation is not essential except in cases
of iron insufficiency marked by a very low ferritin or anemia,
or in women with heavy menstrual bleeding (McClung JP, et at.2009).
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CALCIUM
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Ca & athletic performance Calciumgrowth, maintenance and repair of bone tissue, maintenance of blood
calcium levels, regulation of muscle contraction, nerve conduction, and normal
blood clotting.
Inadequate dietary calcium and vitamin D increase the risk of low bonemineral density and stress fractures
Female athletes are at greatest risk for low bone mineral density if energy
intakes are low, dairy products and other calcium-rich foods are inadequate or
eliminated from the diet, and menstrual dysfunction is present
Current recommendations for athletes with disordered eating, amenorrhea,
and risk for early osteoporosis are 1500 mg of elemental calcium
www.acsm-msse.org
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Vegetarianism & Ca Main sources: Other than dairy products, cereal grains, dglvs, Ca
fortified foods
Ca bioavailability : decreased due to phytates & oxalates in plant
foods
Ca balance: high salt foods & high protein foods increase Ca excretion
Vegan females had significantly lower mean Ca intakes compared tp
lacto-ovo-vegetarians & omnivores(578, 875 and 950mg
Ca /d ) ( Janelle & Barr,1995)However, this was not evident in another study of untrained vegans
where there was no difference in mean Ca intakes between vegan males
& females compared to non-vegetarian control groups (Haddad et al)
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Vit.B12 & Athletic performance Sources: meat, chicken, fermented foods, dairy products, eggs No active B12 is found in any plant foods, including meat analogues or
fermented soy products or mushrooms, contrary to popular belief (Herbert 1988)
Functions: production of red blood cells, for protein synthesis, and intissue repair and maintenance including the CNS
Strict vegetarians following vegan , fruitarian or macrobioticdiets have lower serum Vit.B12 levels than lacto-ovo-vegetarians orthose who ocassionally eat meat ( Obeid et al.2002) and can slowlydevelop Vit B12 deficiency( Herbert 1994).
Although short-term marginal deficiencies of B vitamins have not been
observed to impact performance, severe deficiency of vitamin B12,
folate, or both may result in anemia and reduced endurance
performance
www.acsm-msse.org
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ZINC
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Zinc & Athletic performance Causes of deficiency in Athletes :
1) Low dietary intake
2) Excess Zn loss during exercise
3) Expansion of blood volume during training which dilute plasma Zn conc
Zinc plays a role in growth, building and repair of muscle tissue, energy
production, and immune status.
Decreases in cardiorespiratory function, muscle strength, and endurance
have been noted with poor zinc status(Lukaski HC,2004)
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Vegetarianism & Zinc Sources: red meat, white meat, fish
Lower Zn intakes have been reported in dietary surveys of female
vegetarians compared to non-vegetarians (Gibson, 1994)
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Diet for a VEGAN ATHLETE Hypothetical case:
Wt: 66 kgs
Endurance athlete
Training session: 6:30-8:30 am (three times/week)
Calculations:
Protein: 1.2 g /kg bwt. = 79.2 g/ day i.e 317 Kcals from prot.
CHO: 1 x bwt x 24 = 264 g/day i.e 1584 Kcals from CHO.
Fat : (60:20:20), 20% of 1901 (1584+317) Kcals = 380 Kcals i.e 42.2 g/day
Total calories/day = 2300 Kcals/day
Therefore, per meal (6 meals a day):
Energy: 383 Kcals/meal CHO: 44g
Protein: 13g
Fat: 7g
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Sample diet for Vegan AthleteMeal Menu Amount Ingredients / Comments
Pre-
workout
Smoothie 1 med. glass Soy curd/ yogurt +muesli + raisins,
almonds +strawberry +sugar
Post-
workout
Banana Walnut
Pancake + Veg Juice
with Spirulina
Mid-morning Khakra chaat orCrackers (wheat, oats
etc)
Khakra + vegs (tomato, onion,cucumber and coriander chutney)
Lunch Roti (w/o ghee)
Sabji
DalSalad
3-4 nos
1 med.bowl
1 big bowl1 big bowl
Prefer rajma, kabuli chana, chole
as sabji
Mixed roti flour (wheat+ soy +barley or bajra, jowar roti)
Snacks Veg. rawa idli (w/o
butter & cheese)
Soy milk
2-3 nos.
200 ml
Sambar (1 bowl) + coriander mint
chutney can be accompained.
Dinner Same as lunch Instead of pulses, tofu can be
added.
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Healthy food choices for vegans Soy and soy products (soy milk, yogurt, tofu)
Different combinations of pulse + cereal and varieties within each group
Flax seeds
Sunflower seeds
Fermented products
Different combo juices (Avacado, mixed vegetable juice)
Spirulina
Different pulses (kidney beans, moth beans, chick peas), sprouts
Different grains (ragi, wheat germ, bajra, soy beans etc)
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CASE STUDY
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Case Study Name: Venkatraman Pichumani
Age: 56 yrs
Medical history: CABG
Diet history:
Previously a lacto-ovo vegetarian
Converted into a Vegan 3 yrs back
Physical Activity:
Half Marathon (21 kms)/ month)
6-10 kms, 2-3 / week
Reasons to turn Vegan:
Nutritional
Ethical
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Diet chartMeal timings Menu
Early morning 1 bowl of Nuts Amonds, walnuts, flaxseeds,
methi, raisins.
Post work-out 1 med. glass Vegetable juice
+ spirulina
Spirulina 2tbsp (60g)
Breakfast Dosa / idli/ oats upma/cereal+ soy milk/
bread+ homemade peanut
butter + green tea
Lunch Salad + fruit
Snacks Fruit + sunflower seeds (30g)
Dinner 1 roti+ rice+ 2-3 bowls of
dals + sabji
Other foods preferred: Coconut water, sesame crackers, alfa alfa, brown rice,
avacado juice, soy pacchadi , beet root juice
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Clinical Reports (2012)Observedvalue
Ref value
B 12 510 pg/ml 187-883
HBA1C 4.8 % 4-6
Creatine 1.1 mg/dl 0.6- 1.4
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Case 2Short term effect: 2months on vegan diet.
There was no significant
differences in the lipid
parameters. No weight
changes were noticed.
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Conclusion
POSITION STATEMENT: It is the position of the American Dietetic Association and Dietitians of Canada
that appropriately planned vegetarian diets are healthful, nutritionally
adequate, and provide health benefits in the prevention and treatment of
certain diseases.
Well-planned vegetarian diets are appropriate for individuals during all stages of
the lifecycle, including pregnancy, lactation, infancy, childhood, and adolescence,and for athletes.
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Thank you!
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Vegan athletes
Serena williams and venus williams
Carl lewis (9 olympic gold medal winner-
marathoner)
John salley (NBA star)