The Vegetarian Athlete

Many people wonder if it is possible for athletes to survive without meat. By considering nutritional choices, vegetarians can actually find themselves more nutritionally balanced, and healthier than our meat loving friends.

Protein

Protein is an important nutrient; it assists with forming tissue structures and contributes to regulating functions in the body as well as fueling cells. One of the most frequently questions asked is: "Where do you get your protein from?” There are, in fact many plant-sources of protein.

Some of the most common plant sources of protein are: legumes (beans, lentils and peas), and nuts. Not only are these foods excellent sources of protein, but they can also have a positive impact on health in a couple ways that meat sources of protein cannot.

High in fiber, beans and nuts bind to cholesterol and prevent absorption in the small intestine*. Nuts are also a good source of monounsaturated fat, as opposed to the artery-clogging, cholesterol-rich saturated fat found in meat. Where increased cardiovascular efficiency is desired, which diet makes more sense to you?

Protein and energy

There are some misconceptions about protein and energy production. It has become a common to consume far more protein than is actually recommended. Unless you are a bodybuilder, a high or increased protein diet really isn't necessary for most athletes.

The primary fuel source of energy comes from glycogen. Glycogen is a form of sugar (glucose) stored in the liver. When there is a demand for increased energy, the cell utilizes glycogen as one of its primary reactants for energy production. Glucose is derived from carbohydrate molecules. Although protein is needed for facilitating some energy production, the carbohydrate is essential and often becomes over-shadowed by the misconceptions about protein and energy*.

Iron

Iron is a trace mineral, and an essential nutrient for athletes (particularily female athletes). The body uses iron in producing blood. More than half of the iron in our blood is in the form of hemoglobin which is responsible for transporting oxygen.

When iron intake is not sufficient, it can lead to anemia, light-headedness or low energy, all of which are not very productive for an athlete or anyone. If not enough iron-rich foods are consumed, at times an iron supplement can be recommended by a professional (care and professional guidance should be taken to avoid over-consumption which can be dangerous).

Plant sources of iron include: legumes (beans, lentils, peas), green leafy veggies (spinach, kale) dried fruit (raisins, apricots), oats, and some nuts and seeds (cashews, pistachios, sesame seeds). Again, the additional health benefits from plant-source iron far outweigh that of meat-source iron. Containing fiber, vitamins and minerals, and phytonutrients, plant-sources contribute to overall health in a variety of ways.

Of course in addition to protein and iron, there are many more components to consider when seeking a balanced diet. It is useful to track some of your dietary habits to see if you are measuring up to your daily needs. By entering your diet on www.mypyramid.gov you can easily assess where you may need improvement. Of course, it is important to address any health or nutrition concerns with a professional before making any major changes to your diet. As a result of making improvements to your diet, you may find an increase to your athletic ability and overall sense of well being.

*Reference: Wardlaw-Smith, Contemporary Nutrition

Photos in this hub by Jessica Ann Jacobs, copyright 2009. http://jessicaannjacobs.com