Consistent, well-planned vegetarian meals can provide adequate nutrition and a variety of health benefits. Vegetarians tend to have a lower intake of saturated fat and cholesterol and a higher intake of fiber and phytochemicals from nutrient-dense fruits, vegetables, whole grains, nuts and soy. However, eliminating meat and dairy can jeopardize iron, calcium, iodine, zinc, protein, vitamins B12 and D, and energy (calories) levels. Understanding which vegetarian food choices will support peak performance and overall health is important for student-athlete success.

Priorities for performance:

Energy. Know your calorie needs and be sure to eat a variety of different foods to fuel your performance. If you need to boost calories, the following can help:

• Make smoothies with real fruit or vegetables.
• Sauté vegetables in olive oil.
• Add nuts, dried fruit or avocado to grains or salads.
• Eat six to eight smaller meals more frequently throughout the day.

Protein. Quality and quantity count. Meet daily needs for protein and essential amino acids by eating a variety of plant-based protein sources in larger quantities.

• Include eggs and dairy for high-quality protein.
• Choose soy foods such as tofu and tempeh for complete proteins.
• Amino-acid supplements do not offer the benefit of whole-food protein sources.

Iron. Many factors increase or decrease absorption of iron from plant sources.

• Look for “iron-enriched” or “fortified” cereals and bread products, as well as fermented soy foods (tofu, miso, tempeh).
• Use cast-iron skillets for cooking.
• Consume foods high in vitamin C (citrus fruits, tomatoes, kiwi) with iron-containing foods.
• Avoid combining high-calcium foods, tea or coffee with iron-containing foods.

Calcium and Vitamin D. Vegan diets often lack these nutrients.

• Choose dairy or calcium- and vitamin D-fortified dairy alternatives.
• Calcium and vitamin D supplements may be needed – talk to your sports Registered Dietician (RD) or doctor (and have your vitamin D level tested).

Vitamin B12. Vitamin B12 is of greatest concern for vegans.

• Choose vitamin B12-containing foods (Dairy products, eggs, nutritional yeast (not baker’s yeast) Vitamin B12-fortified: soy milk, cereals, meat alternatives).
• Talk with your sports RD about vitamin B12 supplementation if you are vegan.

Fat. Eating enough healthy fats, especially omega-3, may be a challenge.

• Aim to consume healthy fats from avocados, nuts, seeds, olives, soy, and olive oil.
• Talk to your sports RD about an omega-3 supplement in addition to food sources.
• Minimize the amount of saturated fat consumed from dairy products by choosing low- or non-fat options.

Vegetarian diets defined:

• Vegan: excludes all animal products, including fish, dairy and eggs.
• Lactovegetarian: includes dairy products.
• Ovolactovegetarian: includes dairy and eggs

Tips:

• Eating a variety of foods on a regular basis increases nutrient exposure and decreases risk of deficiency.
• Use performance as an indicator. If your energy level is consistently low or performance is suffering, discuss this with your athletic trainer or see a sports dietitian.
• Supplement if needed: a daily multivitamin should be considered to decrease risk of nutrient deficiencies. Talk with your physician or a sports dietitian about specific nutrients of concern, such as omega-3 fatty acids, iron, calcium, and vitamins B12 and D.
  

Disclaimer

The information and reference materials contained here are intended solely for the general information of the reader. It is not to be used for treatment purposes, but rather for discussion with the patient's own physician. The information presented here is not intended to diagnose health problems or to take the place of professional medical care. The information contained herein is neither intended to dictate what constitutes reasonable, appropriate or best care for any given health issue, nor is it intended to be used as a substitute for the independent judgement of a physician for any given health issue. All content, including text, graphics, images and information, contained on or available through this web site is for general information purposes only.

No Medical Advice

The information posted here by .chrisandaaron-bta.co.uk is not to be considered medical advice and is not intended to replace consultation with a qualified medical professional. We may answer and post medical questions solely on our own discretion. We do not have the resources or the capability to answer all visitor questions. In general, the questions we choose to answer are (in our opinion) of value to other 'readers'. The answers to these questions should in no way be considered specific medical advice or a plan for disease management. Our goal is to provide sufficient information so that family, guys, or other visitors are able to become knowledgeable participants in their disease management plan. The primary responsibility of your disease management plan is with your treating physicians and you should only follow your treating physicians advice. DO NOT change/modify your disease management plan on your own without consulting your treating physicians.