Pescatarian Diet
The various diets offered to athletes can initially seem daunting, especially with long names and puzzling dietary restrictions. So within this article, the main focus is to explore a pescatarian diet as a potential alternative, along with its effects on athletes. Many have found success with this diet, such as renowned athletes Geno Smith and Jamal Adams, and you can too! This diet is perfect if you want a healthy source of protein without relying solely on plants or red meats.
Components of the Pescatarian Diet:
Key components of a pescatarian diet:
Egg and dairy products
Fish and other seafood
Grains
Fruits and vegetables
Legumes, nuts, and seeds
Foods to avoid:
Poultry (chicken & turkey)
Red meat (beef & pork)
Pros and Cons:
Pros:
Increase in heart health - Seafood is packed with omega-3s, which limit blood clots, high blood pressure, and sudden cardiac death. A Harvard study found that the risk of death from heart disease is lowered by 36% by eating 8 ounces of seafood per week.
Lowers risk of other diseases - By reducing the amount of meat in your diet while increasing the amount of fruits and veggies, many nutrients are gained that are critical for preventing cancer. Studies show that these increases can prevent cancer in your liver, pancreas, esophagus, head, neck, stomach, and prostate, not to mention that they significantly lower the chances of developing type 2 diabetes.
Helps improve gut health - Many foods in a pescatarian diet are heavy in fiber, and this helps your gut digest and process food better. This not only helps with constipation, but also your immune system, metabolism, and even mental health.
Cons:
Nutrient deficiencies - A pescatarian diet lacks some of the nutrients that are found in meats; therefore, some individuals develop deficiencies in iron, calcium, zinc, and vitamin B12 levels. To combat these, many pescatarians consume protein-rich nuts, legumes, mushrooms, and seeds. Reach out to a professional dietitian if further guidance is needed.
High levels of mercury - Most adults should only have 2-3 servings of fish per week, so it’s important to ensure that you don’t overload mercury-dense fish. Too much mercury can lead to poisoning, which impacts the kidneys and the nervous system; this is extremely dangerous for those who are pregnant or breastfeeding. Many fish can be consumed safely as many times as desired, but it’s important to remain conscious about mercury-dense fish. The main fish that should be avoided include grouper, king mackerel, swordfish, and orange roughy.
Effects on Athletes:
Pescetarianism can be beneficial for some athletes. Athletes who follow a vegetarian-based diet tend to consume less saturated fats and are more likely to consume calcium and iron. This leads to higher oxygen consumption, which improves endurance, so athletes such as swimmers, runners, and cyclists benefit immensely. On the downside, other competitive athletes like weightlifters require high levels of protein and caloric intake, so they wouldn’t have much success with a diet that omits these critical proteins.
Conclusion:
Overall, there are a lot of benefits to becoming a pescatarian. There are substantial health benefits that can keep you healthy and even improve certain aspects of your life! As always, it’s important to listen to your body and keep your health in mind before making any lifestyle changes. When in doubt, you can always ask your local healthcare provider. Some athletes will have more success than others, so be aware of potential limitations that pertain to your sport.
Sources:
Cleveland Clinic. 2023. “Curious If the Pescatarian Diet Might Be Right for You?” Cleveland Clinic. January 24, 2023. https://health.clevelandclinic.org/pescatarian-diet.
James, Kristine. 2019. “Is the Pescatarian Diet Right for You?” Scrubbing in by BSWHealth. June 19, 2019. https://www.bswhealth.com/blog/is-the-pescatarian-diet-right-for-you.
“List of Pescetarians.” 2023. Wikipedia. October 25, 2023. https://en.wikipedia.org/wiki/List_of_pescetarians.
“Seafood Nutrition - SeaShare (En-US).” n.d. Www.seashare.org. Accessed August 3, 2024. https://www.seashare.org/nutrition?.
Shaw, Jack. 2024. “Is a Pescatarian Diet Safe for an Athlete?” SportsEdTV. January 12, 2024. https://sportsedtv.com/blog/is-a-pescatarian-diet-safe-for-an-athlete/.