Sports Nutrition & the Vegetarian Athlete .

Sports Nutrition & Sports Nutrition & the Vegetarian the Vegetarian AthleteAthlete

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ObjectivesObjectives

Define vegetarianDefine vegetarian Discuss types of vegetarian dietsDiscuss types of vegetarian diets List reasons for choosing vegetarian List reasons for choosing vegetarian

dietsdiets Review calorie and nutrient needsReview calorie and nutrient needs List possible vitamin & mineral concernsList possible vitamin & mineral concerns


Define VegetarianDefine Vegetarian

Vegetarianism is the practice of not Vegetarianism is the practice of not consuming meat, with or without the use consuming meat, with or without the use of other animal derivatives, such as dairy of other animal derivatives, such as dairy products or eggsproducts or eggs


Types of Vegetarian DietsTypes of Vegetarian Diets

Vegan – does not eat meat, eggs, or Vegan – does not eat meat, eggs, or dairy productsdairy products

Lacto-ovo vegetarian – follows vegan diet Lacto-ovo vegetarian – follows vegan diet but eats dairy foods and eggsbut eats dairy foods and eggs Lacto – eats dairy foods but no eggsLacto – eats dairy foods but no eggs Ovo – eats eggs but no dairy foodsOvo – eats eggs but no dairy foods



Semi-vegetarianSemi-vegetarian

Pollo-vegetarian - will only eat chicken and Pollo-vegetarian - will only eat chicken and turkey as part of vegan dietturkey as part of vegan diet

Pesco - will only eat fish as part of vegan Pesco - will only eat fish as part of vegan dietdiet



Other typesOther types Raw foods – does not eat food heated Raw foods – does not eat food heated

above a certain temperature above a certain temperature Macrobiotic – eats mostly whole grains and Macrobiotic – eats mostly whole grains and

beans beans Fruitarian – eats only fruit, nuts, seeds, and Fruitarian – eats only fruit, nuts, seeds, and

other plant matter that can be gathered other plant matter that can be gathered without harming the plant without harming the plant


Reasons for Vegetarian Reasons for Vegetarian DietsDiets

HealthHealth EcologicalEcological ReligiousReligious SpiritualSpiritual EconomicalEconomical EthicalEthical



Calorie NeedsCalorie Needs

Athlete calorie needs vary depending on:Athlete calorie needs vary depending on: Body sizeBody size Body compositionBody composition GenderGender Training regimenTraining regimen Activity patternActivity pattern


Calorie Needs Cont…Calorie Needs Cont…

Vegetarian athletes eat mainly plant Vegetarian athletes eat mainly plant based foods which are lower in caloriesbased foods which are lower in calories

Many vegetarians (especially vegans) Many vegetarians (especially vegans) may have difficulty meeting calorie needsmay have difficulty meeting calorie needs

Needs will vary depending on goals of Needs will vary depending on goals of the individualthe individual


CarbohydratesCarbohydrates

Main source of energy for athletesMain source of energy for athletes

Maximizes glycogen stores for energy Maximizes glycogen stores for energy demands during endurance exercisedemands during endurance exercise

Sources: grains, cereals, pasta, dairy, fruits Sources: grains, cereals, pasta, dairy, fruits and vegetablesand vegetables

Recommend 6 to 10 grams/kg of body weightRecommend 6 to 10 grams/kg of body weight


Carbohydrate Content of Carbohydrate Content of Foods (grams)Foods (grams)

Spinach (raw), 1 cupSpinach (raw), 1 cup 22 Peanut butter, 1 TBSPPeanut butter, 1 TBSP 33 Cabbage (red), 1 cupCabbage (red), 1 cup 44 Tangerine, 1 smallTangerine, 1 small 99 Strawberries, 1 cupStrawberries, 1 cup 1010 Skim milk, 1 cupSkim milk, 1 cup 1212 Wheat bread, 1 sliceWheat bread, 1 slice 1212 Cantaloupe, ½ melonCantaloupe, ½ melon 2222 Grape nuts cereal, 1 ozGrape nuts cereal, 1 oz 2323 Banana, 1 mediumBanana, 1 medium 2727 Spaghetti (cooked), 1 cupSpaghetti (cooked), 1 cup 3232


ProteinProtein

Protein is made up of amino acidsProtein is made up of amino acids

Responsible for building and repairing Responsible for building and repairing muscle tissue, producing hormones and muscle tissue, producing hormones and assisting with muscle contractionassisting with muscle contraction

Sources: nuts, seeds, legumes and grainsSources: nuts, seeds, legumes and grains


Protein Cont…Protein Cont…

Recommendations:Recommendations: Endurance athletes: 1.2 to 1.4 grams/kgEndurance athletes: 1.2 to 1.4 grams/kg Strength training athletes: 1.6 to 1.7 grams/kgStrength training athletes: 1.6 to 1.7 grams/kg Vegetarian athletes: 1.3 to 1.8 grams/kgVegetarian athletes: 1.3 to 1.8 grams/kg

Including a PRO source at each meal is an easy way Including a PRO source at each meal is an easy way to meet PRO needsto meet PRO needs

Example: 70 kg vegetarian athlete would require 91 Example: 70 kg vegetarian athlete would require 91 to 126 grams of PRO each day.to 126 grams of PRO each day.


Protein Content of Foods Protein Content of Foods (grams)(grams)

¼ cup almonds¼ cup almonds 77 ¼ cup flaxseed¼ cup flaxseed 55 ¼ cup soy nuts¼ cup soy nuts 1010 1 cup garbanzo beans1 cup garbanzo beans 1515 1 cup pinto beans1 cup pinto beans 1414 1 cup soybeans1 cup soybeans 2929 1 Boca Burger patty1 Boca Burger patty 1313 1 small baked potato w/skin1 small baked potato w/skin 55 1 cup skim milk1 cup skim milk 88 3 oz Halibut3 oz Halibut 1818


FatFat Provides some energy Provides some energy

and essential fatty acidsand essential fatty acids Needed for absorption of Needed for absorption of

fat soluble vitaminsfat soluble vitamins Choose fats high in mono Choose fats high in mono

and poly unsaturated fats and poly unsaturated fats such as nuts and nut such as nuts and nut butters, seeds, avocados, butters, seeds, avocados, olives, olive oil, and olives, olive oil, and sesame oilsesame oil


Fat Cont…Fat Cont…

Recommendations:Recommendations:

Fat should make up remaining calories in diet after Fat should make up remaining calories in diet after CHO and PROCHO and PRO

20 to 25% of total calories20 to 25% of total calories

Athletes with high calorie needs may need to Athletes with high calorie needs may need to consume 30 to 40% of calories from fatconsume 30 to 40% of calories from fat

Eat a minimum of 2 servings of fat per day from fat-Eat a minimum of 2 servings of fat per day from fat-rich plant foodsrich plant foods


Vitamins & MineralsVitamins & Minerals

A vegetarian diet that restricts certain foods A vegetarian diet that restricts certain foods may increase the needs for certain vitamins may increase the needs for certain vitamins and mineralsand minerals CalciumCalcium Vitamin DVitamin D IronIron Vitamin BVitamin B1212


CalciumCalcium

Calcium helps build strong teeth and bonesCalcium helps build strong teeth and bones

Vegans who eliminate dairy foods may be at Vegans who eliminate dairy foods may be at higher risk for calcium deficiencieshigher risk for calcium deficiencies

Deficiencies in calcium may result in stress Deficiencies in calcium may result in stress fractures and decreased bone densityfractures and decreased bone density


CalciumCalcium Recommended calcium requirements:Recommended calcium requirements:

Age 19 to 50 = 1000 mg/dayAge 19 to 50 = 1000 mg/day Age 18 or younger = 1300 mg/dayAge 18 or younger = 1300 mg/day Age 50 or older = 1200 mg/dayAge 50 or older = 1200 mg/day

Food sources of calcium include:Food sources of calcium include: low fat dairy foodslow fat dairy foods dark green vegetables such as spinach, turnips and collard dark green vegetables such as spinach, turnips and collard

greens, kale and broccoligreens, kale and broccoli fortified tofu, soymilk, and fruit juicesfortified tofu, soymilk, and fruit juices Almonds and blackstrap molassesAlmonds and blackstrap molasses

3 servings of dairy foods or 8 servings of calcium 3 servings of dairy foods or 8 servings of calcium containing plant foods can meet an athletes calcium needscontaining plant foods can meet an athletes calcium needs


Calcium Content of Foods Calcium Content of Foods (mg)(mg)

Cereal (Total), 1 cupCereal (Total), 1 cup 345345 Bread (calcium fortified), 1 sliceBread (calcium fortified), 1 slice 170170 Broccoli (cooked), ½ cupBroccoli (cooked), ½ cup 4545 Turnip greens (cooked), ½ cupTurnip greens (cooked), ½ cup 100100 Rhubarb (cooked), ½ cupRhubarb (cooked), ½ cup 235235 Figs (dried), 5 eachFigs (dried), 5 each 135135 Orange juice (calcium fortified), 1 cupOrange juice (calcium fortified), 1 cup 285285 American Cheese (fat free), 1 sliceAmerican Cheese (fat free), 1 slice 200200 Cow’s Milk, 1 cupCow’s Milk, 1 cup 300300 Almonds, 2 ozAlmonds, 2 oz 150150


Vitamin DVitamin D

Vitamin D contributes to the Vitamin D contributes to the maintenance of normal levels maintenance of normal levels of calcium and phosphorus in of calcium and phosphorus in the bloodthe blood

The body can synthesize The body can synthesize vitamin D when skin is vitamin D when skin is exposed to the sun for at exposed to the sun for at least 15 minutes per dayleast 15 minutes per day


Vitamin DVitamin D Recommended Vitamin D requirements:Recommended Vitamin D requirements:

Males & females Males & females Age 14 to 50 = 200 IU/dayAge 14 to 50 = 200 IU/day Age 50 to 70 = 400 IU/dayAge 50 to 70 = 400 IU/day Age 70 and older = 600 IU/dayAge 70 and older = 600 IU/day

Foods fortified with vitamin D include cow’s milk, Foods fortified with vitamin D include cow’s milk, some soymilk, some breakfast cereals and some soymilk, some breakfast cereals and margarinesmargarines


Vitamin D Content of Vitamin D Content of Foods (IU)Foods (IU)

Quaker Nutrition for Women Instant Oatmeal, 1 packetQuaker Nutrition for Women Instant Oatmeal, 1 packet 140140 Cow's milk, 1 cupCow's milk, 1 cup 100100 Orange juice, Vit. D fortified, 1 cupOrange juice, Vit. D fortified, 1 cup 100100 Cereal, fortified, 1 cupCereal, fortified, 1 cup 40-50 40-50 Egg yolk, 1 mediumEgg yolk, 1 medium 25 25


IronIron Iron is involved in the transport of oxygen in red Iron is involved in the transport of oxygen in red

blood cells and helps regulate cell growthblood cells and helps regulate cell growth

Low iron stores can decrease endurance and Low iron stores can decrease endurance and lower maximal oxygen uptakelower maximal oxygen uptake

Endurance athletes are at a higher risk for iron Endurance athletes are at a higher risk for iron deficiency due to:deficiency due to: Heavy sweatingHeavy sweating HemolysisHemolysis Menstrual blood losesMenstrual blood loses


IronIron Two sources of ironTwo sources of iron

Heme iron – from meat sourcesHeme iron – from meat sources Non-heme iron – from plant sourcesNon-heme iron – from plant sources

Heme iron is absorbed more efficiently than non-Heme iron is absorbed more efficiently than non-heme sourcesheme sources

Vitamin C can enhance iron absorption when Vitamin C can enhance iron absorption when consumed with iron rich foods (i.e, eating consumed with iron rich foods (i.e, eating legumes with a fruit juice beverage)legumes with a fruit juice beverage)


IronIron Vegetarian sources of Iron includeVegetarian sources of Iron include

TofuTofu Potato skins and yamsPotato skins and yams Nuts and seedsNuts and seeds Most beans and peasMost beans and peas Green leafy vegetablesGreen leafy vegetables Whole grains and enriched breadsWhole grains and enriched breads RaisinsRaisins


IronIron

Recommended iron requirements:Recommended iron requirements: Females Age 14 to 18 = 15 mg/dayFemales Age 14 to 18 = 15 mg/day Females Age 19 to 50 = 18 mg/dayFemales Age 19 to 50 = 18 mg/day Females Age 50 and older = 8 mg/dayFemales Age 50 and older = 8 mg/day

Males Age 14 to 18 = 11 mg/dayMales Age 14 to 18 = 11 mg/day Males Age 19 and older = 8 mg/dayMales Age 19 and older = 8 mg/day


Iron Content of Foods Iron Content of Foods (mg)(mg)

Corn flakes, 1 cupCorn flakes, 1 cup 8.18.1 Cheerios, 1 cupCheerios, 1 cup 10.310.3 Macaroni, 1 cup cookedMacaroni, 1 cup cooked 2.02.0 Raisins, ¼ cupRaisins, ¼ cup 0.70.7 Apricots, 5 halvesApricots, 5 halves 0.90.9 Baked potato, mediumBaked potato, medium 2.22.2 Sweet potato, mediumSweet potato, medium 1.11.1 Pumpkin seeds, 1 ozPumpkin seeds, 1 oz 4.24.2


Vitamin BVitamin B1212

According to the USDA, strict vegetarians and According to the USDA, strict vegetarians and people above 50 are at the highest risk of not people above 50 are at the highest risk of not getting enough vitamin Bgetting enough vitamin B1212

BB1212 is involved in energy metabolism is involved in energy metabolism Helps the body release energy from CHO, PRO and Helps the body release energy from CHO, PRO and

FATSFATS

Lack of vitamin BLack of vitamin B1212 causes poor nerve function, causes poor nerve function, anemia, and fatigueanemia, and fatigue


Vitamin BVitamin B1212

Recommended BRecommended B1212 requirements: requirements: Males & Females Age 14 and older = 2.4 mcg/dayMales & Females Age 14 and older = 2.4 mcg/day

Vegetarian food sources of vitamin BVegetarian food sources of vitamin B12 12

include:include: Dairy foodsDairy foods EggsEggs TempehTempeh Fortified foods (cereals, breads, and Red Star Fortified foods (cereals, breads, and Red Star

Nutritional Yeast)Nutritional Yeast)


Vitamin BVitamin B12 12 Content of Content of Foods (mcg)Foods (mcg)

Egg (poached), 1 largeEgg (poached), 1 large 0.40.4 Milk, 1 cupMilk, 1 cup 0.90.9 Brie (cheese), 1 ozBrie (cheese), 1 oz 0.50.5 Tempeh, 3.5 ozTempeh, 3.5 oz 0.40.4 Red Star Yeast, 2 TBSPRed Star Yeast, 2 TBSP 8.08.0


Position of the ADAPosition of the ADA

The position statement of the American Dietetic The position statement of the American Dietetic Association (ADA) states, “appropriately Association (ADA) states, “appropriately planned vegetarian diets are healthful, planned vegetarian diets are healthful, nutritionally adequate, and provide health nutritionally adequate, and provide health benefits in the prevention and treatment of benefits in the prevention and treatment of certain diseases” and “can meet the needs of certain diseases” and “can meet the needs of competitive athletes.”competitive athletes.”


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Date post:	11-Jan-2016
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Sports Nutrition & the Vegetarian Athlete .

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