|
I was raised vegetarian. For most of my childhood I was the kid who couldn’t
have a hamburger or had to pick the pepperoni off my pizza in the company of
perplexed peers. Back then I thought it was strange—that my family’s eating
habits represented some anomaly in the world. Now, as an athlete, I’m concerned
less with fitting in and more with feeling good. Can a vegetarian diet sustain
my active lifestyle or do I need the nutrients usually associated with meat?
The key question is, “Is there enough protein in plant foods to supply your body
with the essential amino acids necessary for muscle growth?” There is. Meats are the
best single source of protein, she says, but it’s a myth that meats are the
only source.
Good protein sources
Soy products, beans, nuts, leafy greens, egg whites, dairy, and grains are all
excellent sources of protein. The key to a healthy diet without meat, says
expert, is to know exactly what you’re eating and take special care to ensure
that protein comprises about 20% of your daily diet. Getting enough total
calories, including from carbohydrates (65%) and fat (15%), is also crucial,
and vegetarians may need to eat greater quantities of food than their carnivorous
friends. As long as the numbers add up, athletes should not experience any
difference in performance or physical ability by going vegetarian.
“An athlete would actually get more nutrients from a vegetarian diet than a
typical American diet,” says Cindy Byfield, a registered nutritionist and
Rocky Mountain Chapter of the American College of Sports Medicine board member.
“The concern I have is that unless you know what you’re doing, you’re not going
to get enough protein.”
It’s a common misconception, that plant proteins
are of lesser quality than those from meat, or that they are incomplete. Some
plants lack certain amino acids, but if combined in meals throughout the
day, non-meat proteins can be complete. For example, peanut butter on wheat
bread contains all of the essential amino acids.
Fat and fiber
A vegetarian diet is naturally low in fat and high in fiber and antioxidants,
while animal foods are generally low in fiber and high in fat and saturated
fat; dietary components known to be leading causes of heart disease. In an
article published in 1994 by the American Society of Clinical Nutrition,
nutritionists Rainer Frentzel-Beyme and Jenny Chang-Claude write that a
vegetarian lifestyle of more than 20 years was associated with decreased
cancer and overall mortality rates. A fiber-rich vegetarian diet has also
been associated with a decrease in colon cancer. In a separate article by
the same publisher, Lawrence J. Beilin wrote that studies indicate a vegetarian
diet results in lower blood pressure and reduced hypertension.
“I tend to think that for the human body a diet based on whole grains and
legumes with moderate proteins and high carbohydrate is the best,” said Byfield.
The exception to this seemingly rosy picture is that a vegetarian diet can lead
to iron deficiencies for women, leading in turn to higher risks of anemia and
osteoporosis. Vegetarians who feel deficient, and women in particular, should
consult a nutritionist and consider supplementing their diet with iron, calcium,
or creatine, based on their needs.
What you need
So you have the basics, but now you need to plan your diet. According to expert, an active
individual should consume roughly 1.3 grams of protein per kilo body weight
each day, comprising about 20% of their diet.
This is roughly 170% of the Recommended Daily Allowance suggested on most
food packaging. Elite athletes or weightlifters could use as much as 1.7
grams of protein per kilo each day. For an example, a 165 lb. (75 kg) active
male needs about 113 grams of protein per day, making up roughly 20% of a
2,600-calorie diet. This daily diet could consist of three servings of milk,
five from vegetables, eight from fruit, 15 from starch, six from meat, and
five from fat. Typically one serving of meat is the same as a serving of
dairy or soy products such as tofu or Seitan.
Foods Providing About 50 g
Carbohydrate (CHO) per Serving |
|
Foods |
CHO Content
(g) |
Protein Content
(g) |
|
Thick pizza (1 slice) and 12 oz. soda |
60 |
15 |
|
Fruit yogurt (1 cup) and corn tortilla |
60 |
14 |
|
1/2 bagel and 8 oz. fruit juice |
60 |
7 |
|
Rice (1/2 cup) and beans (1/2 cup) and corn tortilla |
50 |
13 |
|
2 slices of bread and 8 oz. low-fat milk |
50 |
12 |
|
English muffin, 1 tbs. jam, 8 oz. low-fat milk |
50 |
12 |
|
Cold cereal (1 cup), 8 oz. low-fat milk, piece of fruit |
50 |
8+* |
|
Pasta (1 cup) and marinara sauce (1 cup) |
50 |
8 |
|
Rice (1 cup) and broccoli (1 cup) |
50 |
8 |
|
Pancakes (3 large) and syrup (2 tbs.) |
50 |
6 |
|
Popcorn (4 cups) and 8 oz. fruit juice |
50 |
4 |
|
Pretzels (1 oz.) and 8 oz. fruit juice |
50 |
2 |
|
Graham crackers and 8 oz. low-fat milk |
40 |
10 |
|
*Cereals are highly variable in protein content. |
|
