Are Vegetarians and Vegans Diets Safe or Beneficial for Athletic Performance?
The answer to this all depends on how the athlete approaches a vegetarian/ vegan diet. The diet will put the athlete at high risk of falling short on essential nutrients and therefore, require special attention to their food choices, including the amount, food synergy/pairing, variety, and nutrient profile.
Approaching Meatless Eating
Before you decide to completely cut out meat from your diet- either short term, intermittent, or for an extended time, it would be wise to have a plan of how to healthfully replace this major protein source in your diet. Done well, having more meatless days or lifestyle can be a healthy way of eating. However, if not well thought out, this can be disastrous to your health and negatively impact your athletic performance.
Not a good approach…
Relying on eggs for every meal
Having dairy for every meal
Skipping protein in your meal or snack
Relying on protein supplements
Underestimating the importance of maximizing iron absorption
A better approach to meatless eating…
Getting a variety of protein sources throughout the day, and week
Include whole foods over supplements; however, supplements may be necessary from some individuals to meet their nutrient needs
Get your labs assessed several times per year to monitor trends- B12, iron panel, vitamin D, etc.
Include plant-based protein sources with several meals/ snacks each day
Pair vitamin C rich foods with iron rich foods to increase the absorption
Avoid having calcium rich foods with iron rich foods- they compete for absorption
Use nutritional yeast regularly- it’s delicious on sandwiches, salads, and pasta
Learn to cook with tofu and tempeh
Give fortified soymilk a try (especially if you are vegan)
Learn to love a variety of beans and all the many ways to incorporate them into meals
Snack on nuts and enjoy a variety of nut butters
Experiment with adding seeds to various foods (e.g. in grain bowls, tacos, salads)
Discover the ease and low-cost of cooking with lentils
Choose fat free or low-fat dairy products
Include a variety of protein sources in your meals to boost the protein
Nutrients of Concern for Vegetarian/ Vegans
Iron (especially in females)
Vitamin B12
Calcium
Vitamin D
Protein
Copper
Zinc
Omega 3 fatty acids
Total energy needs
Vegetarian Sources of Protein
Soy products- soy milk, tofu, tempeh, edamame
Nuts and nut butters- peanuts, almonds, walnuts, cashews, pecans, pistachios, macadamia, etc.
Seeds- hemp, chia, ground flax, sunflower, pumpkin, sesame
Lentils- there are many many varieties; choose from a large assortment at in Indian grocery store
Beans and bean dips- Pinto (and refried beans), black, garbanzo (and hummus), kidney beans, cannelloni
Protein powders
If not vegan: eggs, dairy products (milk, yogurt, cheese)
Proving smaller amounts to compliment above mentioned sources: whole grains and vegetables
Vegetarian and Vegan May Need Additional Protein
Vegans and vegetarians consuming <50% of their protein from animal based-protein should consume additional protein, above their individual needs.
Why?
While plant sources of protein contain all essential amino acids, plant sources of protein have shown to have lower digestibility and bioavailability, therefore, less total protein is absorbed and utilized. Plants contain many healthful properties, such as nutrients and fiber, however, some plant components are considered antinutrients and interfere with the absorption of certain minerals and also protein due to their chelating properties. Examples of these ‘antinutrients’ are trypsin inhibitors, tannins, phytates, phenolic compounds, oxalates, saponins, cyanogenic glycosides, gossypol, goitrogens, lectins, protease inhibitors, and chlorogenic acid.
Additionally, the higher fiber content of plant-based diets further decrease the amount of total nutrients available for absorption- mainly insoluble fiber is responsible for this. Some of these substances include phytates, oxalates, and tannins. trypsin inhibitors, lectins).
The protein digestibility scores are up to 30% lower in plant-based protein sources, compared to animal-based proteins. Many plant-based protein sources contain low amounts of essential amino acids and therefore may not be used to the same efficiency as animal-based proteins.
How Much More?
Increase protein by ~25% of your estimated protein needs
Meet protein needs based on the higher end of the recommended protein intake range for endurance athletes (1.4-2g/kg/day)
Practical Application:
Note: protein ‘source’ is generally considered ≥7g/serving protein (link to plant-based protein sources)
Add multiple protein sources in each meal
Include protein with each snack
Choose soy milk instead of lower protein milk alternatives (ex: oat, almond, cashew, rice, etc); have in coffee, black tea, or matcha
Make sauces, dips and spreads higher in protein
Add seeds to open faced sandwiches, tacos, burrito bowls, topped on soups, and veggie tofu scrambles
Have both beans and tempeh slices on tacos