RE: vegan athletes

[Guest guest]

Here's a good guide on diet for athletes from the Physicians Committee for

Responsible Medicine:

 

http://www.pcrm.org/health/veginfo/vegetarian_athletes.html

 

 

 

Food Power for Athletes

 

Exercise is important for health and healthful food helps you get the most

from exercise. Poor eating habits and nutritional deficiencies can impair

performance. Some general guidelines that each athlete, recreational or

competitive, should follow when trying to maintain a favorable level of

fitness are described below.

 

Dietary Balance

 

For body weight maintenance, energy in must equal energy out. Therefore,

athletes who burn fuel to perform have to consume more calories. Low energy

(calorie) intake for high-intensity exercise can result in loss of muscle

mass, menstrual dysfunction, and loss of bone density.1 Calories should come

from a healthy selection of foods high in carbohydrate, low in fat, and

adequate in protein.1,2 Because of its high carbohydrate and low-fat

content, a vegetarian diet is an optimal sports diet.3 It is also rich in

vitamins, minerals, and antioxidants-important nutrients that help the body

use energy and protect it from the stress of exercise.

 

Carbohydrate

 

In general, carbohydrate is the primary fuel utilized during high-intensity

exercise. On a per-calorie basis, carbohydrate needs for athletes are

similar to those for anyone else (at least 55 percent of total daily intake

of calories. Specific recommendations for athletes are based on weight range

from 6 to 10 grams per kilogram of body weight per day.1 An abundance of

evidence shows that carbohydrate availability boosts endurance and

performance.4 Whole grains, fruits, and vegetables are excellent sources of

carbohydrate.

 

Depending on how strenuous the exercise, carbohydrate should be consumed

during recovery, between 30 minutes and two hours post activity when

carbohydrate (glycogen) synthesis is at its maximum. Carbohydrate-rich foods

with a moderate to high glycemic index provide a readily available source

for glycogen production.5

 

Overall, a high-carbohydrate diet is most important in ensuring optimal

storage of carbohydrate in the body, by fueling the body for exercise and

supporting performance in both the endurance6 and strength athlete.7,8 A

vegetarian diet, which emphasizes whole grains, fruits, vegetables, and

legumes, provides the high-carbohydrate content to fuel the body through

training sessions and competition.

 

Fat

 

The key point about fats is that animal fats are high in saturated fat and

should be avoided. There is no nutritional requirement for fatty foods of

any kind.

 

Protein

 

Protein, composed of chains of molecules called amino acids, plays an

important role in the building, maintenance, and repair of the tissues of

the body, including muscle. There are 20 different amino acids in the foods

we eat, but our bodies can make only 11 of them. The nine essential amino

acids that cannot be produced by the body must be obtained from the diet. A

diet based on a variety of grains, legumes, and vegetables easily provides

all of the essential amino acids. It was once thought that various plant

foods had to be eaten together to get their full protein value, a method

known as " protein combining, " or " complementing. " We now know that

intentional combining is not necessary to obtain all of the essential amino

acids.9

 

Vegetarian protein sources are best because, unlike animal sources, they can

contain fiber (a blood sugar balancer and intestinal scrub brush) and

complex carbohydrates. Concentrated protein sources are not needed. However,

abundant protein is found in tofu, soymilk, tempeh, seitan, and various meat

analogues, which can be purchased in any health food store or the vegetarian

section of your grocery store.

 

Protein requirements are very individualized and are primarily dependent on

body size. The recommended dietary allowance (RDA) for the average,

sedentary or lightly active adult is 0.8 grams per kilogram of body weight

per day.10 For most people, this is more than enough. However, some

authorities believe that protein needs for athletes may range from 1.2 to

1.7 grams per kilogram of body weight per day for the highly active adult

athlete.1,11,12

 

Compared with carbohydrate and fat, protein is used only minimally for

fuel,13 as its primary function is for building and maintaining the tissues

of the body.

 

Since meat has no fiber it can make an athlete feel constipated, " weighed

down, " and sluggish, making it a less-than-ideal source for fuel.

 

For athletes looking for extra protein:

 

* Top salads with a variety of beans, including chickpeas, kidney

beans, great northern beans, and black beans. These legumes have as much as

7 to 10 grams of protein per serving.

* Shake it up! Blend nondairy frozen desserts or soft tofu with your

favorite fresh or frozen fruits and soy- or rice milk for a thick,

delicious, creamy high-protein shake.

* Marinated tempeh or veggie burgers, grilled on a bun or added to

pasta sauce, offer a quick protein boost to any meal.

* On the go? Nutrition bars and soy powder shakes are quick and

convenient supplements that can help increase the protein content of any

well-balanced vegetarian diet.

 

Water

 

Maintaining optimal hydration status is important in promoting peak

performance and preventing injury. Dehydration, defined as body weight loss

of 1 percent or more because of fluid loss, results in a number of symptoms,

including headache, fatigue, heat intolerance, and dark urine with a strong

odor. More serious effects include neuromuscular fatigue,14 heat cramps,

heat exhaustion, and heat stroke.15 By maintaining a regular fluid schedule

of at least eight 8-ounce glasses of water per day, these symptoms are

easily prevented.15 Fluid needs increase with exercise. Additionally,

participating in activity at high altitudes, low humidity, and high

temperatures can also increase fluid needs.15

 

The following guidelines can help you stay hydrated:1

 

* Two hours before exercise: Drink 14 to 22 ounces (or about 2 cups)

of fluid.

* During exercise: Drink 6 to 12 ounces (or about 1 to 1 1/2 cups) of

fluid every 15 to 20 minutes.

* After exercise: Drink 16 to 24 ounces (or about 2 to 3 cups) of

fluid for every pound lost during exercise; weighing

yourself before and after exercise can help you determine your fluid loss.

 

Water is ideal as a fluid replacer, particularly for activities lasting less

than one hour. For those activities lasting more than 60 to 90 minutes,

sports drinks containing carbohydrate or electrolytes may be useful both

during and following exercise.16,17 Electrolytes and carbohydrate can also

be easily ingested through food, in addition to water, following a training

session or event.

 

Putting It All Together

 

A vegetarian diet, which emphasizes whole grains, fruits, vegetables, and

legumes, provides the high-carbohydrate content balanced with the protein

and fat the body needs for training sessions and competition. When these

three nutrients are consumed from vegetarian sources and in the recommended

ratios, an athlete will get all the vitamins and minerals he or she needs to

best perform, recover, and perform again.

 

An optimal sports diet for performance, recovery, and health is found in the

New Four Food Groups-grains, vegetables, legumes, and fruits. By choosing

generous servings of these nutrient dense foods with a focus on variety and

wholesomeness, your body will reap the benefits.

 

* Whole grains: Choose whole grain breads, cereals, rice, and pastas.

They are rich in complex carbohydrate, fiber, zinc, and B vitamins. A single

serving also provides about 2 to 3 grams of protein.

* Vegetables: Choose a variety of colorful red, orange, and yellow

vegetables in addition to leafy greens for vitamin C, beta-carotene, and

other antioxidants that will protect your body from the stress of exercise.

These foods also provide iron, calcium, fiber, and a modest 2 grams of

protein per serving.

* Legumes: Choose a variety of beans (chickpeas, black beans, kidney

beans, great northern beans), as well as soymilk, tofu, tempeh, and textured

vegetable protein. They are not only high in protein (about 7 to 10 grams

per serving), but also rich in complex carbohydrate, fiber, iron, calcium,

and B vitamins.

* Fruits: Choose a variety of fruits and fruit juices for extra

vitamins, especially vitamin C. By choosing fruits of different colors, you

can ensure a variety of vitamins and minerals.

* Vitamin B12 supplement: A multivitamin/mineral supplement or vitamin

B12 supplement can be taken daily or every other day to cover nutritional

needs. Fortified foods, such as fortified breakfast cereals or fortified

soy- and rice milks, may also contain the active form of vitamin B12,

cyanocobalamin.

 

References

1. Position of the American Dietetic Association, Dietitians of Canada, and

the American College of Sports Medicine: nutrition and athletic performance.

J Am Diet Assoc. 2000;100(12):1543-1556.

2. Houtkooper L. Food selection for endurance sports. Med Sci Sports Exerc.

1992;24(9suppl):S349-359.

3. Nieman DC. Vegetarian dietary practices and endurance performance. Am J

Clin Nutr. 1988;48(3suppl):754-761.

4. Burke LM, Cox GR, Culmmings NK, Desbrow B. Guidelines for daily

carbohydrate intake: do athletes achieve them? Sports Med.

2001;31(4):267-299.

5. Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and

recovery. J Sports Sci. 2004;22(1):15-30.

6. Jacobs KA, Sherman WM. The efficacy of carbohydrate supplementation and

chronic high-carbohydrate diets for improving endurance performance. Int J

Sport Nutr. 1999;9(1):92-115.

7. Haff GG, Lehmkuhl MJ, McCoy LB, Stone MH. Carbohydrate supplementation

and resistance training. J Strength Cond Res. 2003;17(1):187-196.

8. Leveritt M, Abernethy PJ. Effects of carbohydrate restriction on strength

performance. J Strength Cond Res. 1999;13(1):52-57.

9. Position of the American Dietetic Association and Dietitians of Canada:

Vegetarian diets. J Am Diet Assoc. 2003;103(6):748-765.

10. Food and Nutrition Board, Institute of Medicine. Dietary reference

intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol,

protein, and amino acids (macronutrients). Washington, DC: National Academy

Press; 2005.

11. Williams C. Macronutrients and performance. J Sports Sci. 1995;13:S1-10.

12. Lemon PW. Do athletes need more dietary protein? Int J Sport Nutr.

1995;5(suppl):S39-61.

13. Liebman M, Wilkinson JG. Carbohydrate metabolism and exercise. In:

Wolinsky I, Hickson JF, eds. Nutrition in Exercise and Sport. 2nd ed.

London: CRC Press; 1994.

14. Vallier JM, Grego F, Basset F, Lepers R, Bernard T, Brisswalter J.

Effect of fluid ingestion on neuromuscular function during prolonged cycling

exercise. Br J Sports Med. 2005;39(4):e17.

15. Kleiner SM. Water: an essential but overlooked nutrient. J Amer Diet

Assoc. 1999;99:200-206.

16. Convertino VA, Armstrong LE, Coyle EF, et al. American College of Sports

Medicine position stand. Exercise and fluid replacement. Med Sci Sports

Exerc. 1996;28:i-vii.

17. Puhl SM, Buskirk ER. Nutrient beverages for exercise and sport. In:

Wolinsky I, Hickson JF, eds. Nutrition in Exercise and Sport. 2nd ed.

London: CRC Press; 1994.