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Plant-Based Nutritional Strategies in Health & Sport: Facts & Fallacies
TODAY’S AGENDA:• Introduction & Housekeeping• Speaker Introduction• Presentation• Q&A• Closing
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WEBINAR HOST:Keith Hine MS, RDSr. Director of Healthcare & [email protected]
WEBINAR PRESENTER:Nanci S. Guest PhD, RD, CSCSDepartment of Nutritional Sciences, University of [email protected]
Plant-Based Diets are here to stay…so let’s talk
about it.
Department of Nutritional Sciences
Faculty of Medicine
University of Toronto@nanciguestrdphd
NANCIGuest PhD, RD, CSCS
Disclosures
▪ Consultant, Scientific Advisory Board: Nutrigenomix Inc.
▪ No financial ties to any plant-based or vegan organizations
▪ Personal interest informed by science and ethics. I am
vegan for health, the planet and the animals
Will A Plant-Based Diet Improve
My Performance?
▪ To date we don’t have any
scientifically sound data to
show that, all things being
equal, switching to a plant-
based / vegan diet will
improve athletic
performance
▪ As a matter of including
some animal products may
confer a slight advantage
for some
▪ But this is purely
convenience
But Are We Asking the Right Question?
A Plant-
Based Diet
Doesn’t
Have to Be
Better
Are plant-based diets inferiorto omnivorous diets?
Can I get what I need from a plant-based diet
Health?
Body Composition?
Performance?
Is. It. Possible?
What is everyone afraid of? Eating more plants benefits the human, the planet, and the welfare of animals.
#EatMorePlants #EatLessMeat
Have a listen to the Game Changers star James Wilks debate a meat eater (Chris Kresser) for better insight
Who is vegan? ▪ 7.53 billion people living worldwide
▪ 76,000,000 million vegans in the world
▪ Higher in women (75%) compared with men(25%)
▪ Higher in 18–30 years (29%) compared with >65 years (7%)
▪ Higher in endurance athletes than strength
▪ Higher in individual sports than team (ostracized)
▪ Higher SES
▪ Females feel more inspired & confident
▪ Men still struggle with masculinity
▪ Increase in (fitness) men aged 30-40 years in my practice
Alles B, et al. Comparison of sociodemographic and nutritional characteristics between self-reported vegetarians, vegans, and meat eaters from the nutrinet-sante study. Nutrients. 2017
Iguacel et al. Vegetarianism and veganism compared with mental health and cognitive outcomes: a systematic review and meta-analysis. Nutr Rev. 2020
Veganuary (UK world’s highest # of vegans)
▪ A challenge to go vegan for 30 days
▪ Veganuary 2020 Will Save CO2 eq of
450,000 Flights and Over Million
Animals
Plant-Based Definition
▪ Academy of Dietitians and Nutritionists
▪ Set to release a definition this spring, but it looks like some interest groups
wanted to be present at the table
▪ Delayed. Why?
▪ Def: Plant-Based = 100% Plant Sourced, leaves out many from “plant-based”
description
▪ WFPB
▪ Whole Food Plant Based
▪ Aims for 100% PB
More Resources Than Ever
Planet ClimateFood Security
With a major reduction in beef, lamb, pork, dairy we could expand these plant crops tenfold and FEED THE WORLD.
And protect wildlife habitat and forests that are used for cattle-grazing or to grow grain to feed livestock.
Pollution of soil, water, air.
• Concentrated animal feeding operations or CAFOs
• Fill 1 million swimming pools worth of manure per day
Vegan Athletes Face The Same
Questions & Comments
• Where do you get your protein
• You need supplements
• What about:
▪ Taurine
▪ Creatine
▪ Omega-3s
▪ Beta-Alanine / Carnosine
▪ B12
• Supplements in General
• You must not be vegan for long
Nick Squires
@meatymcsorleyWeight: 110 kgDaily Protein: 200-240 gramsWent Vegan May 2014Started Powerlifting: Fall 2014
PowerliftingPersonal Record 2013: 225 lbsPersonal Record 2020: 675 lbs
Nick has increased his deadlift by 450 lbs while training as a VEGAN
There is only ONE you need.
• Yes, Vitamin B12
• No there are no plant
sources
• No fungus, bacteria or dirty
vegetables will not suffice
DietaryComponent
Gene, rsNumber
Risk Variant
Your Variant
Your Risk Recommendations
Vitamin B12
FUT2, rs601338GG or GA
AA Typical Meet the RDA for vitamin B12 daily.
GA or GG Elevated Focus on consuming bioavailable sources of vitamin B12.
Zinc SLC30A3, rs11126936
CCAA or AC Typical You have a typical risk of low levels of zinc.
CC Elevated You have an elevated risk of low levels of zinc.
CholineMTHFD1, rs2236225
PEMT, rs12325817Algorithm Algorithm
Typical Meet the Adequate Intake (AI) level for choline daily
Elevated Meet the Adequate Intake (AI) level for choline daily
CalciumGC, rs7041
GC, rs4588Algorithm Algorithm
Typical Meet the RDA for calcium daily.
Elevated Consume 1200 mg of calcium daily.
Low Iron Status
TMPRSS6, rs4820268
TFR2, rs7385804
TF, rs3811647
Algorithm Algorithm
Typical Meet the RDA for iron daily.
Elevated Meet RDA for iron, consume vitamin C with iron-rich foods.
Who’s buying
Supplements?
• The global dietary supplements
market size was estimated at
USD 123.28 billion in 2019
• Vegans makes up <0.01% of the
market
Created by Macrovector - Freepik.comCreated by Macrovector - Freepik.com
CarnosineSodium
Bicarbonate
Intr
ac
ell
ula
r
Bu
ffer
Extr
ac
ellu
lar
Bu
ffe
r
Even if you could eat that much, should you? Like creatine, ergogenic responses rely on supplements
• Ingestion of 200 g of chicken breast, or 150 g of turkey breast, increase plasma bioavailability of β-alanine equiv to 800 mg β-alanine supplement
• Dose supps β-alanine 1.6 to 6.4 g = consumption of between 400 and 1600 g of chicken breast or 300 and 1200 g of turkey breast per day.
• Everaert et al. (2011) no sig relationship between dietary β-alanine consumption & muscle carnosine
• Supplementing with β-alanine most effective to increase muscle carnosine content.
Created by Kjpargeter
High-intensity exercise and pH
EX INTENSITY
MU
SC
LE
pH
pHi @ end of exhaustive exercise is ~6.4 (measured by
homogenisation; Sahlin et al. 1978, JAP, 474-480)
pHi @ end of intense exercise is ~6.0 (measured by 1H-NMR; Pan et al.
1991, Magn Reson Med, 20, 57-65)
High Intensity 1-30 min
• Row, Swim, Run, Cycle
• H+ ions = fatigue
A large body of evidence shows that Creatine supplementation improves high intensity training
But you must take a supplement!
Ingest 2.5 lbs of steak per day? Or 12 chicken breasts?
Creatine (Monohydrate)
What Is Taurine?
• An amino sulfonic acid that occurs naturally in your body
• Concentrated in brain, eyes, heart & muscles
• Unlike most amino acids, it is not used to build proteins.
▪ conditionally essential amino acid
▪ our body can produce taurine, also found in some foods
▪ healthy individuals produce the minimal amt required for essential
daily functions
▪ taurine deficiency extremely rare
What about
Omega-3s?
• Intakes of omega-3 polyunsaturated
fatty acids are important for health.
• Because fish is the major source of
eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA), non-
fish-eaters may have suboptimal
omega-3 status
What does the science say?
Serum DHA Vegans vs vegetarian vs meat eater vs fish - no clinically sig diffs in DHA despite vegans intake zero
Female vegans higher than fish eaters
What About Protein?
Can We Effectively Build And Repair Muscle?
© 2020 Nanci Guest
What Does 20 g of Protein Look Like?
Yes a PB sandwich!!
But Wait Animal Protein is Higher Quality?
Is it?
Hey Stu, greatest protein guru of all time: Beef and whey and other animal proteins are the only way to go right?
Prof Stuart PhillipsMcMaster University, Canada 300 publications on protein, muscle, exercise
Actually no, protein intake and source is a very distant second behind the #1
Resistance Exercise
1999
• Consumption of a meat-containing
diet contributed to greater gains in
fat-free mass and skeletal
muscle mass with RT in older men
than did an Lacto-ovo diet
• 20% more protein 1.0 vs. 0.8 g pro/kg bw/day
• Protein intake was NOT equal
• Consumption of a meat-containing
diet contributed to same gains in
fat-free mass and skeletal
muscle mass with RT in older men
as Lacto-ovo diet
• LAST STUDY: 20% more protein 1.0 vs. 0.8 g pro/kg bw/day
• Mean protein intake for BOTH groups 1.1 g/kg
Repeat 2002
2015
Leucine/EAAs are approx. 20% lower in plant-based proteins
Whey & Soy resulted in same 1 RM BP strength gains across 3 studies
Messina M et al. (2018). No difference between the effects of supplementing with soy protein versus animal protein on gains in muscle mass and strength in response to resistance exercise. IJSNEM, 28(6), 674-685.
SOY
Messina M et al. (2018). No difference between the effects of supplementing with soy protein versus animal protein on gains in muscle mass and strength in response to resistance exercise. IJSNEM, 28(6), 674-685.
Whey & Soy resulted in same 1 RM BP strength gains across 5 studies
SOY
2017
2020
Vegetarian Omnivore
Measure Male (14) Female (13) Male (26) Female (17) P
VO2 max (ml/kg/min)
62.6 ± 15.4 53.0 ± 6.9* 55.7 ± 8.4 47.1 ± 8.6 0.011
Peak torque (Nm) 155.1 ±
35.5 88.1 ± 17.4 168.4 ± 33.2 99.8 ± 25.2 0.104
Lynch, H. M., Wharton, C. M., & Johnston, C. S. (2016). Cardiorespiratory fitness and peak torque differences between vegetarian and omnivore endurance athletes: A cross-sectional study. Nutrients, 8(11), 726.
2020
A paper in review – so I can’t share – but basically once you get to
1.6 g/kg/d protein then vegan or animal protein doesn’t matter at all.
The far more dominant stimulus is RT and hitting the gym, protein is
a (very) distant second.
2020
Tofu – Fear of The Unknown
Not This
Is Soy okay?
▪ More than 2 billion people consume soy
every day
▪ China, Japan, Korea and southeast
Asia together, consume 20 to 30 times
more soy than the average American
every single day of their lives
▪ No fertility issues, key players at every
Olympics
Hashimoto R, et al. Effects of dietary soy protein on skeletal muscle volume and strength in humans with various physical activities. J Med Invest. 2015;62(3-4):177-183. doi:10.2152/jmi.62.177
Plant Based Diets – Proof
• Lack of training studies but we have this with many
studies
• It’s rare to study whole diets due to variability
• Do you follow a WFPB Diet or are you a Doritos &
Coke vegan?
• Quality of Diets matter
Protein Powders
& Shakes
• Look for 20 g per serving
• Leucine >2 g per serving
• Adding fermented leucine
© 2019 Nanci Guest
The Assembly Line…
Going for Gold?
#Personalize
❖Eat
❖Train
❖Sleep
❖Recover
So You’re Going Plant-Based
1. Quality of your diet is most important
• Timing
• Variety
• Meeting macros for protein & carbohydrates
2. Remember training hard is the greatest stimulus to strength gains
3. Supplementation strategies together with fortified help to bridge dietary gaps
4. Don’t worry about taking supplements – it’s ok, really
• B12, Iron, Calcium, Zinc, Vit D
• Creatine/Beta-Alanine if applicable
5. Always work on your cooking skills
6. Be adventurous, 1000s of options, don’t get stuck
WEBINAR HOST:Keith Hine MS, RDSr. Director of Healthcare & [email protected]
GENERAL INQUIRIES OR TO REQUEST SAMPLES:[email protected]
WEBINAR PRESENTER:Nanci S. Guest PhD, RD, CSCSDepartment of Nutritional Sciences, University of [email protected]/IG @nanciguestrdphd
Breakfast :Nut Butter Oatmeal Bowl
with Plant Milk
▪ Protein:
20g (plant milk, nut butter, chia, ground flax)
▪ Calcium:
600 mg (pea milk, oatmeal, nut butter, chia)
▪ Iron:
4 mg (oatmeal, figs, walnut, flax)
▪ Vitamin D:
160 IU / 4 mcg (plant milk, oatmeal)
▪ Omega-3:
2g (chia, flax, walnuts)
Lunch:Vegan Cobb Salad + Orange juice
▪ Protein:
15-20g (chickpea, avocado, tofu, orange juice)
▪ Calcium:
400 mg (tofu, chickpea, edamame, cherry
tomatoes, lettuce, spinach)
▪ Iron:
2 mg (spinach, lettuce)
▪ Vitamin D:
100 IU / 2.5 mcg (orange juice)
▪ Omega-3:
0.3 g (edamame)
Dinner:Vegan Burgers
(Black bean patty/ plant-based patty)
▪ Protein:
20-30g (plant-based patty, chickpea flour)
▪ Calcium:
200 mg (plant-based patty, whole grain bun with seeds )
▪ Iron:
6 mg (plant-based patty, spinach, lettuce)
▪ Vitamin D:
0 IU
▪ Omega-3:
0.5 g (whole grain bun with seeds )
Dinner:Tofu Scramble
With Kale and Sweet Potatoes
▪ Protein:
30g (tofu, lentil, tahini)
▪ Calcium:
350 mg (tofu, sweet potato, lentil, kale, tahini)
▪ Iron:
9 mg (tofu, sweet potato, kale, lentil, turmeric, tahini)
▪ Vitamin D:
0 IU
▪ Omega-3:
1 g (soybean oil)
Top Plant-Based Calcium Sources
1. Plant Milks: 200-300mg per c
2. Leafy Greens (cooked): 250-300mg per c
3. Edamame / Tofu: 250-350mg per ½ c
4. Beans / Lentils (cooked): 175-250mg per c
5. Almonds: 50mg per ½ c
6. Fortified Cereals: <1000mg per serving
RDI is 1000mg per day for adults
Top Plant-BasedVitamin D Sources
1. Plant Milks : 200-400 IU per cup (reg milk too)
2. Fortified Cereals: 100-200 IU per serving
3. Orange juice: 100 IU per cup
1. Sunshine: 10-30 mins, 3 times a week
2. *Supplements: 1000 IU D2/D3 (everyone)
RDI is 600 IU per day for adults (most RDs rec 1000 IU)
Top Plant-BasedZinc Sources
1. Fortified Cereals: 25 mg per cup
2. Toasted Wheat Germ: 5 mg per oz
3. Firm Tofu: 5 mg per cup
4. Lentils/Chickpeas: 3 mg per cup
5. Dark Chocolate: 2-3 mg per square
6. Oatmeal: 2 mg per cup
7. Brown Rice: 2 mg per cup
8. Pumpkin Seeds: 2 mg per 1oz
9. Quinoa: 2 mg per cup
RDA is 8-11mg per day for adults
Top Plant-BasedIron Sources
1. Dried Fruit (Apricots): 8 mg per cup
2. White Beans: 7 mg per cup
3. Spinach: 6 mg per cup
4. Dark Chocolate : 5mg per square
5. Quinoa: 3 mg per cup
6. White Button Mushrooms (cooked): 3mg per cup
7. Pumpkin Seeds: 3 mg per 1oz handful
8. Acorn Squash (cooked): 2mg per cup
9. Leeks: 2mg per cup
10.Cashews (dry roasted): 2mg per oz
RDI is 11-20mg per day for adults
Animal Protein
“Pure & Clean”?
▪ Animals are the “middle-man”
by ingesting protein from
plants or from other animals,
which, in turn, derive their
protein from plants.