Vegetarian Diets For Athletes
The adoption of vegetarian diets has become a topic of interest and discussion. Athletes such as Venus Williams, Kyrie Irving, and Alex Morgan are all following vegetarian or vegan diets. This dietary choice comes with many benefits, such as enhanced performance and reduced risks of disease. However, it also comes with challenges, including protein sourcing and nutrient absorption. Vegetarianism has emerged as a compelling dietary choice for athletes, promising an array of potential benefits.
Types of Vegetarian Diets
Vegetarians: Avoids all “flesh foods”, but consumes animal products
Ovolactovegetarians: Include dairy products and eggs in their diet
Lactovegetarians: Include only milk in their diet
Vegans: Exclude all foods that include animal products (may exclude honey)
Benefits of Vegetarianism
Vegetarian diets offer protection to athletes by reducing the risk of degenerative and inflammatory diseases, while simultaneously improving body composition, an important factor closely related to enhanced athletic performance
Improves overall health
Contributes to the treatment of and prevents the development of certain diseases, such as cardiovascular conditions
Nutritional Challenges in Vegetarian Athletes
While a vegetarian diet may offer a plethora of benefits, there are also challenges that athletes undergoing a vegetarian diet must face.
Protein Intake:
Some vegetarian protein sources may require larger quantities to meet protein needs compared to non-vegetarian diets
Athletes can increase their protein intake by including a variety of plant-based sources such as beans, lentils, quinoa, tofu, etc.
Iron Deficiency:
Enhancers like vitamin C can improve non-heme iron absorption, therefore, combining iron-rich plant foods with sources of vitamin C is beneficial
Regular monitoring of iron levels and taking iron supplementation with the help of a healthcare professional may be helpful, especially for endurance athletes
Zinc and Magnesium:
Vegetarian sources of zinc and magnesium include legumes, whole grains, nuts, and seeds
Ensuring a well-rounded diet with a variety of these foods can help meet zinc and magnesium requirements
Calcium, Vitamin B12, and Iodine:
Calcium-containing vegetables, plant-based milk, and other foods can contribute to calcium intake
Vitamin B12 supplementation is typically recommended for vegetarians since it is primarily found in animal products.
Including iodine-rich foods like sea vegetables and using iodized salt can help meet iodine needs
Regular monitoring of calcium, vitamin B12, and iodine levels by healthcare professionals is advisable to ensure optimal nutrient intake
Performance in Strength and Endurance Sports
A series of studies documented by Neha Mathur showed that athletes who adhered to a vegetarian diet showcased significant advancements in sports performance. However, their strength-related performance did not surpass that of athletes following a non-vegetarian diet. Even though vegetarian and vegan athletes consumed higher levels of carbohydrates and lower amounts of protein and saturated fat, especially among vegetarian women, they demonstrated impressive levels of physical fitness.
Conclusion
Vegetarianism in athletes offers notable benefits, including protection against diseases and enhanced cardiovascular health. While challenges such as protein and nutrient absorption must be overcome, dietary planning with a professional can address these issues. The diet's positive impact on inflammation, recovery, and overall well-being underscores its potential for athletic performance. However, individualized nutritional strategies, supplementation, and regular monitoring are crucial to meet specific needs and optimize the health and performance of vegetarian athletes.
Sources
D. Enette Larson-Meyer. “Vegetarian and Vegan Diets for Athletic Training and Performance.” Gatorade Sports Science Institute, www.gssiweb.org/sports-science-exchange/article/vegetarian-and-vegan-diets-for-athletic-training-and-performance. Accessed 11 Feb. 2024.
Laurie. “Pros and Cons of a Vegetarian Diet for Athletes.” Nutritionheartbeat.Com, https://nutritionheartbeat.com/blog/pros-cons-vegetarian-diets-athletes#:~:text=A%20well%2Dplanned%20vegetarian%20diet,to%20a%20successful%20vegetarian%20diet. Accessed 11 Feb. 2024.
Mathur, Neha. “The Effect of Vegetarian Diets on Sports Performance.” News, 8 Nov. 2023, www.news-medical.net/news/20231108/The-effect-of-vegetarian-diets-on-sports-performance.aspx. Accessed 11 Feb. 2024.
“The Relationship between Vegetarian Diet and Sports Performance: A Systematic Review.” National Library of Medicine, 6 Nov. 2023, www.ncbi.nlm.nih.gov/pmc/articles/PMC10647346/#:~:text=According%20to%20The%20Academy%20of,fiber%2C%20just%20like%20omnivorous%20diets. Accessed 11 Feb. 2024.