TrainingTable Debra Wein, MS, RD, LDN, NSCA-CPT Th e Healthy Vegetarian Athlete (Part II)

n the previous issue, we not wish to eat (1). Th e following section Non-Vegan Sources: Cheese, milk, dismissed some commons myths discusses sources of some nutrients yogurt, oysters, salmon, and sardines. and misconceptions regarding important to vegetarian athletes. Ivegetarian diets for athletes. In this fi nal *Note: Foods such as: spinach, chard, part, we will look at what foods vegetarian Vegetarian Food Sources beet greens, and sorrel contain calcium, athletes need to eat to meet certain Calcium but also have oxalic acid, which binds to vitamin and mineral requirements. Vegan Sources: Orange, peanuts, great calcium and makes it unusable. northern beans, tofu, molasses, rhubarb, Depending on how restrictive the diet turnip greens, kale, chicory greens Also, many juices are now calcium is (see table 1), the more important broccoli, and green beans. fortifi ed, making calcium intake less it becomes to choose the right foods, complicated for vegans. In addition, if rather than just omit the foods one does you take a calcium supplement, split

Table 1. Types of Vegetarians

Vegan Avoids all foods of animal origin. Lacto-ovo-vegetarian Eats dairy and eggs, but no animal fl esh. Lacto-vegetarian Eats diary, but no eggs or animal fl esh. Ovo-vegetarian Eats eggs, but no dairy or animal fl esh. Pesco-vegetarian Eats eggs, dairy and fi sh, but no animal fl esh.

Flexitarians • Vegetarian: Those who say they are vegetarian, or “almost vegetarian,” but eat —a newly described some meat, poultry, or fi sh. term which include • Vegetarian-inclined: Replace meat with meat alternatives for at least some the groups to the meals, usually maintain a vegetarian diet, or eat four or more meatless right meals per week. • Health-conscious: Strive for a balanced eating plan or eat two to three meatless meals per week

NSCA’s Performance Training Journal | www.nsca-lift.org/perform Vol. 4 No. 5 | Page 29 TrainingTable Debra Wein, MS, RD, LDN, NSCA-CPT the dose in 2 or 3 smaller doses per Ribofl avin (vitamin B-2) References day. Large doses are not absorbed as Vegan Sources: Broccoli, asparagus, tofu, 1. Barr SI, Rideout CA. (2004). effi ciently as small doses. almonds, yeast, and soy milk. Nutritional considerations for vegetarian athletes. Nutrition, 20(7-8):696-703. Iron Non vegan sources: Milk and cheese. - Non-heme iron is found in plants and 2. Nieman DC. (1999). Physical fi tness eight percent of what we eat is absorbed, B-12 (cobalamin) and vegetarian diets: is there a relation? if eaten with a good source of vitamin C Vegan Sources: Naturally found in animal Th e American Journal of Clinical (citrus fruits, tomato products, and red products only, but also in fortifi ed soy Nutrition, 70(3 Suppl):570S-575S. pepper). In addition, using iron pans milk, cereals, imitation meats (check can boost the iron content of foods. labels), supplements, and some is also About the Author made by our intestinal bacteria. Debra Wein, MS, RD, LDN, NSCA- Sources: Wheat germ, peanut butter, CPT is a faculty member at the University tofu, lentils, chickpeas, kidney bens, Non-Vegan Sources: Milk and cheese. of Massachusetts Boston and adjunct pinto beans, spinach, kale, broccoli, lecturer at Simmons College. Debra is the green peas, whole wheat bread. Vitamin D President and Co-founder of Th e Sensible Vegan Sources: Exposure to sun—the Nutrition Connection (SNaC – www. - Heme iron is found in animal food and body synthesizes it, or in a supplement. sensiblenutrition.com), a consulting fi rm has an absorption effi ciency of about established in 1994 that provides nutrition 23%. Non-Vegan Sources: Milk, margarine, services to individuals, universities, and eggs. corporate wellness programs and nonprofi t Sources: Fish groups. ▲ Omega 3-s *Note: Coff ee, tea, herb tea, soy protein, Sources: fl axseed, canola oil, nuts, wheat bran, high fi ber foods, egg yolks, phytate, germ, salmon, sardines, herring, halibut, and calcium supplements impair iron and tuna. absorption. You will get less iron if you consume any of these from 15 minutes Conclusion before to an hour after you eat a food Although some concerns have been containing iron. raised about the nutrient status of vegetarian athletes, a varied and well- Zinc planned vegetarian diet is compatible Sources: Wheat germ, peanut butter, with any successful athletic endeavor(2). tofu, lentils, chickpeas, kidney beans, Th e key word to remember with food pinto beans, potato, spinach, kale, intake is variety. Including a wide broccoli, green peas, whole wheat bread, range of fruits, vegetables, whole-grain and yogurt. breads and cereals, legumes, nuts, and seeds in the diet will result in optimal * Note: Phytates– found in most whole performance. grains and some fruits and vegetables inhibit zinc absorption.

NSCA’s Performance Training Journal | www.nsca-lift.org/perform Vol. 4 No. 5 | Page 30