Question

Explain the nutritional concerns of an athlete that is a vegetarian (pick a sport and use a specific athlete). Explain the benefits and concerns of living a vegetarian lifestyle for this athlete and give a one day menu.  

Answer 1

Considering the type of athlete also is an important part of the nutrition assessment, as an athlete's priorities for endurance, speed, and strength can differ based on factors such as sport of choice and level of involvement. Nutritionally, for example, a vegetarian diet raises specific concerns about iron for female endurance athletes, and muscle creatine levels for those athletes lifting weights or sprinting.

[BENEFITS OF VEGETARIAN LIFESTYLE]

A lower body weight: A study of 38000 people showed that fish eaters, vegetarians, and vegans had a lower body mass index than meat-eaters.

Healthier cholesterol levels: Scientists have shown that one specific vegetarian diet can lower cholesterol almost as well as treatment with medication. Levels of low-density lipoproteins (LDL), the "bad" cholesterol that causes clogging in coronary arteries, fell by almost30 percent in participants who followed the diet. This was only slightly lower than those who used lovastatin alongside their usual diet.

Lower risk of developing cancer: vegetarians have a lower risk of many different types of cancer, compared with meat eaters. However, the same study found a higher incidence of colon cancer among vegetarians.

There are two types of vegetarian diets.

Lacto-ovo vegetarians exclude meat, poultry, and fish, but eat eggs and dairy products.

Lacto-vegetarians exclude meat, poultry, fish, and eggs, but eat dairy products.

Both of these diets can provide adequate intake of protein, vitamins, and minerals without major concern for deficiencies if you eat a balanced diet.

A vegan diet excludes all animal products, and so presents a special dietary challenge for athletes.

Animal products are complete protein sources, meaning they contain all of the essential amino acids our body cannot produce. Amino acids are crucial for muscle repair and rebuilding, bone health and immunity.

A vegan diet is limited to plant-based protein sources, of which only a few – soy and quinoa – are complete sources of protein.

Vegan athletes also require slightly more protein in their diet since the higher fiber from the plant-based protein intake slightly inhibits protein absorption.

Athletes who follow a vegan diet or are considering a vegan diet should pay close attention to what they eat.

Make sure to choose nutrient-dense foods that provide adequate fuel from carbohydrate, protein, and fat, plus the necessary vitamins and minerals to support oxygen transport, recovery and immunity.

• Beans, lentils, split peas, quinoa, nuts , seeds, and soy products such as tempeh, tofu, soybeans, soy milk and nuts

Plant-based iron-rich foods

• Beans, lentils, spinach, tofu, tempeh, iron-fortified cereals and breads
• To enhance absorption, pair plant-based iron-rich foods with vitamin C-rich foods such as citrus fruits, berries, melon, peppers, broccoli and tomatoes
• Avoid combining iron-rich foods with tea, coffee or calcium-rich foods

Plant-based calcium-rich foods

• Dark green leafy lettuce, broccoli, fortified tofu
• Milk alternatives, such as those made from soy, almond, rice or hemp

Plant-based vitamin D-rich foods

• Fortified foods, such as non-dairy milk, orange juice, cereals and mushrooms

Plant-based vitamin B 12 sources

• Fortified foods such as cereal and soy milk; nutritional yeast

Plant-based zinc sources

• Beans, lentils, nuts, seeds, whole grains, soy, fortified cereal

Plant-based omega-3 fatty acid sources

• Walnuts, flaxseed, canola oil