Vegetarian Fitness CompetitorA Case Study, Research & Diet ReportSara Hoverson, Danielle Selden, Amber Leon, Courtney Puidk

Our Fitness Competitor 30 yr old female

Vegetarian

Fitness & figure categories Swimsuit round Routine round

Our Fitness Competitor 30 yr old female

5’3”

120lbs

18% BF

No health concerns

Current training schedule Weights 5x per week 30-45 minutes moderated intensity cardio or 30 minute high

intensity interval training 1-2x per week

Training Goals Leaning down to 8% body fat while maintaining her

lean body mass

Maintaining ability to perform a 2min high intensity routine that incorporates strength, flexibility, and gymnastics

What is fitness? Division of body building

Categories Bikini Fitness Figure Physique Bodybuilding

Metabolic Demands Dichotomy in training seasons and phases

Building muscle mass Anaerobic stress on muscles repeatedly with high intensity

resistance training and free weights Minimal (if any) aerobic cardiovascular activity Extra calorie consumption

Reduction in body fat for increased muscle definition visibility Reduction in total calorie consumption Aerobic exercise added

Nutritional Requirements in Off-Season

Frequent meals spaced 3 hrs apart 6-7 meals throughout the day Calories are converted to muscle, not fat

Less fat, more protein, and more carbohydrates needed when compared to USDA recommendations for non-athletes 1.2-1.7g/kg PRO per day 15-25% kcal from healthy fats 55-60% kcal from complex CHO

Nutritional Requirements In-Season

Calories cut, carbohydrate intake decreases significantly, while protein and fat intake increase Kcal range = 12-16kg per pound of body weight 10-30% kcal from complex CHO 30-45% kcal from PRO 25-60% kcal from FAT

Nutritional Requirements for Show Day

One to two days before a show Slow carbohydrate load to achieve fuller muscle

pump Alternate protein and fat meals

Day of competition Avoid slow digestion food intake by mainly eating

carbohydrates with protein and fat added depending on the show schedule; one versus two day events

Research Redman et al studied

Subjects: 46 healthy non-obese men and women

Methods: Randomized into 4 groups Control: 30%kcal fat, 15%kcal protein, and 55%kcal carbohydrates calorie restricted diets (CR): 25% baseline E requirements calorie restricted (CR + EX) diets plus exercise: diet 12.5% lower with a 12.5% increase in energy

expenditure through structured aerobic exercise low calorie diets (LCD): low calorie diet consisting of 890kcal/day to achieve a 15% reduction in

body mass followed by weight maintenance

Results: BW and BF reductions in all 3 intervention groups CR and CR +EX same degree of loss. Visceral fat reduced by ~30% in CR + EX and CR group but the

LCD greatest loss of visceral fat.

Strategic calorie reductions such as what was demonstrated in this study are often used during the second phase of training.

Research Weigle et al

Subjects: 19 healthy participants

Methods: Weight maintenance diet (15% protein, 35% fat, and 50%) for 2 weeks, Isocaloric diet (30% protein, 20% fat, and 50% carbohydrate) for 2 weeks Ad libitum diet (30% protein, 20% fat, and 50% carbohydrate) for 12 weeks

Results: Isocaloric phase 15% increase in energy from protein,

maintenance of stable body weight and reported decreased hunger and increased satiety spontaneous decreased caloric intake of 494 ±74kcal/d

Conclusion: Increased protein intakes promote negative energy balance and loss of body fat via two mechanisms; Anorexic effect of protein and Proteins ability to produce greater satiety than other macronutrients.

Research Hyerang et al

Subjects: 8 elite Korean bodybuilders

Methods: Athletes completed three-day food records (with the inclusion of supplements) Diets analyzed by the same dietician using Computer Aided Nutritional Analysis program

version 3.0. 4.3-1.2 g/kg BW/day Pro and 5,621.7-1,354.7 kcal/day calories Vitamins and minerals (potassium and calcium esp) above RDA

Results: Serum creatine and potassium, and urinary nitrogen and creatine- higher than the normal

reference ranges while Urinary calcium and phosphorous- border of upper limit of the reference range No evidence of metabolic acidosis Suggests that acid-base homeostasis may be retained in high protein diets with adequate

supplementation

Research Civitarese et al

Subjects: 7 untrained healthy men

Methods: Single 2hr bout of moderate-intensity exercise with or without glucose ingestion 2 trials separated by 1 week Test days: percutaneous muscle biopsy taken from the vastus lateralis muscle after an overnight fast.

First trial: 1.4g/kg body weight of glucose solution one-hour bed rest before exercising at 50% maximal power output for two hours. Blood samples taken and an additional 0.35% glucose solution Second muscle biopsy immediately at cessation followed by 2 more at 1 &4 hrs post exercise.

Second trial same protocol in fasted state before, during, and after exercise lemon flavored water solution.

Results: Decrease in blood glucose concentration during the faseted state relative to the fed state (P<0.01), an Increase in plasma free fatty acid concentration during exercise in the fasted state and unchanged after

glucose (P< 0.01) Lower RQ in fasted vs glucose fed state (P< 0.01). 37 ± 9% higher fat oxidation in the fasted state

Research Burke at el.

Subjects: 18 vegetarians (V) and 24 non-vegetarians (NV) 19-55 y/o

Methods: 8 weeks of creatine supplementation and resistance training V + creatine, V + placebo, NV + creatine, NV + placebo. Muscle biopsies taken, body composition assessed (DXA), and strength assessed using press

machines.

Results: lacto-ovo-vegetarians have lower resting intramuscular concentrations of total creatine as compared with omnivorous diet.

Study suggests creatine supplementation in vegetarian diets may lead to a greater phosphocreatine, total creatine, and a greater increase in lean tissue mass and therefore total work output.

Food Guide for a Typical Athlete

Food Guide for a Fitness Competitor in Training

Nutrition Assessment RMR (Mifflin St. Jeor) = 1287kcal/day

TEE (AF 1.8) = 2333kcal/day

Pre-contest breakdown (10 wks from first show)• 1500kcal/day

Non-Resistance training days 45% PRO 15% CHO 40% FAT

Resistance training days 40% PRO 30% CHO 30% FAT

Three Day Diet History Assessment

Nutrient 3 Day Average RDI RDI%

Calories (kcal) 2843.24 2569.97 110.6

Protein (g) 123.7 43.45 284.1

CHO (g) 322.58 353.37 91.3

Dietary fiber (g) 143.31 35.98 398.3

Fat (g) 127.99 79.95 160.08

Resistance Day Training Diet1500kcal

Meal #1 – 1/3 cup cooked oats with ½ cup mixed berries and dry roasted pumpkin seeds, 5oz wt of boiled eggs with 1 cup steamed kale with iodized salt

Meal #2 – Southwestern tofu with: 5oz sautéed tofu with cayenne and cumin, ¼ cup black beans, ½ cup roasted veg to include red onion, poblano peppers, red bell pepper and cilantro, and 1 cup roasted green beans and tomatillos

Meal #3 – Smoothie with 2oz scoop protein powder, 1 cup spinach, ½ cup roasted carrots

Meal #4 – 5 oz tempeh, with 1/2 cup roasted Brussels sprouts with 1oz roasted sweet potatoes and red onion all tossed with lemon juice and 1/2 T lavender enfused olive oil

Meal #5 – 5oz serving of a veggie burger with slice of cheddar cheese, served under 1 cup steamed asparagus/broccoli mixture and 1 cup zucchini and summer squash

Resistance Training Assessment

Nutrient Resistance Day RDI RDI%

Calories (kcal) 1853.44 1500 123.56

Protein (g) 162.96 150 108.64

CHO (g) 167.28 112.5 148.49

Dietary Fiber (g) 44.13 35.38 124.75

Fat (g) 69.58 50 139.17

Non-Resistance Training Day Diet1500kcal

Meal #1- smoothie with 1 cup spinach, ¼ cup blackberries, 2 scoops soy protein powder, and 1 T almond butter

Meal #2- 1 cup arugula and watercress salad with 6oz tofu, and ½ cup radicchio/radish/leek mixture with 1 t rice wine vinegar

Meal #3- 6 oz sautéed tempeh with 1 cup Chinese cabbage and broccoli rabe with ½ t iodized salt

¼ cup grapefruit pieces

Meal #4- 6oz poached eggs served over ½ cup roasted asparagus and ½ cup roasted cherry tomatoes all topped with 1oz avocado

Meal #5 – tofu/vegetable soup – 1 cup vegetable broth with 6oz braised tofu, 1 cup braised green beans, green onions, celery, and kale, and 1 cup summer squash and purple asparagus all cooked with salt and pepper topped with pumpkin seeds

Non-Resistance Training Assessment

Nutrients Non-Resistance Day

RDI RDI%

Calories (kcal) 1490.28 1500 99.35

Protein (g) 150.78 165.75 90.97

CHO (g) 94.82 64.25 147.57

Dietary Fiber (g) 29.07 35.38 82.17

Fat (g) 67.14 66.70 100.66

Training Plan Monday: Back and Bi’s + 1-2hrs gymnastics/routine practice

Tuesday: Legs

Wednesday: 45 minutes low-moderate intensity cardio + light routine practice

Thursday: 30-40 minutes low-moderate intensity cardio + 1-2hrs gymnastics/routine practice

Friday: Chest/Shoulders/Tri’s + 30 minutes low-moderate intensity cardio

Saturday: 45 minutes metabolic circuit training

Sunday: Rest or 30 minutes low intensity cardio

*Monday, Tuesday, and Friday follow resistance training plan menu.

*Wednesday, Thursday, Saturday, and Sunday follow non-resistance training plan menu.

**Cardio is kept low at this point to maintain lean body mass. Adjustments to workouts will be made accordingly as show approaches and with weekly physique assessments.

Show Day Diet Meal #1: 1 cup cream of rice + drizzle of honey + 1 oz gummy bears

Meal #2: 4 oz sweet potatoes

Meal #3: if this is close to stage (routine) time 1 oz gummy bears or sugary low fat candy

Meal #4: (if needed before two-piece round): 1 small orange

Meal #5: (post judging) 4 oz protein + 1 tablespoon oil (coconut or olive oil)

Meal #6 (~2hrs after meal #5): ½ white rice or 4 oz sweet potatoes

Meal #7 (night show before routine): 1 small orange

Meal #8 (if needed before two-piece round) ~1 oz sugary low fat candy

Meal # 9: your choice! Enjoy!!

Conclusions In addition to eating whole

foods, supplementation to ensure adequate B12, zinc, iodine, iron, and vitamin C (to increase iron bioavailability) will support the overall health of a vegetarian athlete. Further support and enhanced training supplementation with creatine and BCAA will benefit strength/physique athletes.

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References Continued...

9. Weigle D S, Breen P A, Matthys C C, Callahan H S, Meeuws K E, Burden V R, Purnell J Q. A high protein diet induces sustained reductions in appitite, ad libitum calorie intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005; 82:41-8 10. Kreiger J W, Sitren H S, Daniels M J, Langkamp-Henken B. Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a mega-regression. Am J Clin Nutr. 2006; 83:260-74 11. Hyerang K, Saningun L, Choue R. Metabolic responses to high protein diet in Korean elite bodybuilders with high-intensity resistance exercise. Journal of the International Society of Sports Nutrition. 2011; 8:10:1-6 12. Roepstorff C, Halberg N, Hillig T, Saha A K, Ruderman N B, Wojtaszewski F P J, Richter E A, Kiens B. Malonyl-CoA and carnitine in regulation of fat oxidation in human skeletal muscle during exercise. Am J Physicol Endocrinology and Metabolism. 2005; 288:E133-E142. 13. Crivitarese A E, Hesselink M K, Russel A P, Ravussin E, Schrauwen P. Glucose ingestion during exercise blunts exercise-induced gene expression of skeletal muscle fat oxidative genes. Am J physiol Endocrinol Metab. 2005;289:E1023-E1029

More references continued....14. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J sports Med Phys Fitness. 2008;48:347-51. 15. Burke D G, Chilibeck P D, Parise G, Candow D G, Mahoney D, Tarnopolsky M. Effect of Creatine and Weight training on Muscle Creatine and Performance in Vegetarians. Medicine & Science in Sports & Exercise. 2003; 35:11:1946-1955.