In response to increased levels of cholesterol and a greater
risk of heart disease, many Americans are making the switch from
a diet dominated by hamburgers and hotdogs to one of
veggieburgers and tofu. But is this type of diet a wise choice
for athletes who need to maintain their strength and stamina?
The answer to that question is a qualified 'yes.' Whether you
are an athlete or moderately active, you must be aware of the
nutritional implications of vegetarianism, and choose foods that
will provide you with enough calories and nutrients to keep you
healthy and strong.
Choose Your Type
There are four basic types of vegetarians. The first, lacto-ovo-vegetarians,
omit meat, fish and poultry from their diets, but include animal
products such as eggs, milk, yogurt and cheese.
The second and third types of vegetarians are
lacto-vegetarians and ovo-vegetarians. Lacto-vegetarians, while
excluding eggs, do include dairy products. Conversely, ovo-vegetarians
do include eggs, but exclude dairy products from their diets.
Both types exclude all forms of meat. Finally, the restrictive
vegan diet excludes all foods derived from animals in any form.
Regardless of what type of vegetarianism may be your
preference, it is essential to have a good understanding of
basic nutritional principles in order to choose a balanced diet.
Without this knowledge, vegetarians may find themselves
deficient in nutrients generally derived from meat, eggs and/or
dairy products such as protein, iron, calcium and vitamins B12
and D.
Nutrient Know-how
Protein deficiency, though generally a rare occurrence in the
western world, is of concern, especially for vegans. Individuals
who consume eggs or dairy products need not be worried about a
protein deficiency. Vegans, however, should include high-quality
proteins such as legumes, nuts and seeds in combination with
whole grain breads and cereals. Soy products and other meat
substitutes also are good sources of protein. This is
particularly important for endurance and strength athletes, who
have slightly higher protein requirements than the average
adult.
For vegetarians who drink milk or eat dairy products, getting
enough calcium and vitamin D should not be a problem. For
others, calcium may be found in vitamin D-fortified soy
products, tortillas, some nuts, sesame seeds and self-rising
flour.
Iron, a nutrient abundant in meat, can be found in eggs,
legumes, nuts, seeds and of course spinach. Two or more servings
of these each day is recommended for the average vegetarian
adult. Getting enough vitamin B12, which is often found only in
animal foods and nutritional supplements, can pose a serious
problem for vegans, especially those who are pregnant. Because
this vitamin can be stored in our bodies for up to four years, a
deficiency takes quite some time to develop.
Getting What You Need
The high-fiber, low-calorie nature of most vegetarian foods
may pose a problem for athletes. Very often the volume of
vegetarian foods required to meet their energy needs is greater
than their stomachs' capacity for food. When energy reserves
drop too low, the body will convert its own muscle or protein to
compensate for the deficiency, leav-ing little left over for
growth. Eating several smaller meals throughout the day or
snacking on foods that contain both carbohydrates and some
protein may be helpful.
Despite the previously mentioned concerns, studies have shown
that individuals on vegetarian diets have lower blood
cholesterol levels, better digestive function, and lower
occurrence of certain types of cancer. Before making the switch
to vegetarianism, however, remember that it takes careful
planning and nutritional knowledge to achieve a healthy,
well-balanced diet.
