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Vegetarian Athletes
Amy Miracle, MS, MA, RD
Registered Dietitian & Exercise Physiologist
If you are a vegetarian (and training for Silverman) you may have difficulty consuming all of your essential nutrients. A vegetarian diet takes a bit more planning as to make sure you get adequate protein for muscle building and immune function. Vegetarians are at increased risk for developing deficiencies of iron, zinc, and B12, which can have a detrimental effect on endurance training and performance.
How to Get Adequate Protein in Your Diet
The current protein recommendations for optimal protein intake in an endurance athlete are anywhere from 1.2 to 1.7 gram protein per kilogram of body weight. To determine your own protein needs begin with converting your weight to kilograms. Take your weight in pounds and divide by 2.2. For example at 155 pound individuals weight in kilograms is 70.5 kg. To determine total protein needs for the day multiply weight in kilograms by the range for protein. For this same athlete, that is a total of 85 to 120 grams of protein a day (70.5 kg x 1.2 and 1.7). There is no scientific evidence that more than 2.0 grams of protein per kg of body weight has any additional benefit in muscle strength or size.
Vegetarians can get enough protein by including low-fat dairy products and protein-rich plant sources, like soy, into their diet. Check your food labels for the Nutrition Facts Panel and protein content of foods.
Here are some potential protein sources that may work for vegetarians:
- Milk, 8 oz, = approx. 8 grams
- Tofu, 3 oz = approx. 15 grams
- Yogurt, 8 oz, = approx. 8 grams
- Cheese, 3 oz = approx. 21 grams
- Peanut butter, 2 tbsp = approx. 8 grams
How to Get Adequate Iron in Your Diet
There are two forms of iron in foods, heme and non-heme iron. Heme iron is a type of easily absorbed iron that is found in animal protein. Eating fish or chicken will provide this type of iron, but eating no meat at all will require you to find other sources of iron. The form of iron that is not as well absorbed is non-heme iron and is found in vegetable products. Non-meat eaters, especially female athletes, must pay attention to their dietary iron needs. Good sources of non-heme include wholegrain cereals, leafy green vegetables, figs, lentils and kidney beans, and some dried fruits.
Be cautious of Foods That Interfere with Iron Absorption
Some foods contain substances that block the absorption of iron in the intestine. Coffee, whole grains, bran, legumes, and spinach all interfere with iron absorption. Iron absorption can be enhanced by combining iron rich foods with foods high in vitamin C. Foods high in vitamin C are citrus fruits, green and red peppers and kiwi.
How to Get Adequate vitamin B12
Because vitamin B12 is available only from animal products, it is one of the most common nutrients missing from the diets of vegetarian athletes. To get enough vitamin B12 look into B12-fortified foods like soymilk, and cereal. If you eat eggs, cheese, milk or yogurt you are likely to consume adequate vitamin B12.
Talk about Supplements
Although dietary supplements should not be used to make up for a poor diet, there are times when they can help prevent some deficiencies. Generally, by choosing a multi-vitamin/mineral supplement from a reputable company a vegetarian athlete can “fill-in the blanks” of a diet lacking these at risk nutrients.
I will continue to encourage vegetarian athletes to eat a balanced diet that includes a wide variety of foods. You can still maintain a meat-free diet and perform at your best!
If you have questions, feel free to contact Amy at amymiracle@aol.com .
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