Sports Nutrition & the Vegetarian Athlete .
-
Upload
barbara-king -
Category
Documents
-
view
218 -
download
0
Transcript of Sports Nutrition & the Vegetarian Athlete .
Sports Nutrition & Sports Nutrition & the Vegetarian the Vegetarian AthleteAthlete
www.hsenetwork.orgwww.hsenetwork.org
www.hsenetwork.orwww.hsenetwork.orgg
ObjectivesObjectives
Define vegetarianDefine vegetarian Discuss types of vegetarian dietsDiscuss types of vegetarian diets List reasons for choosing vegetarian List reasons for choosing vegetarian
dietsdiets Review calorie and nutrient needsReview calorie and nutrient needs List possible vitamin & mineral concernsList possible vitamin & mineral concerns
www.hsenetwork.orwww.hsenetwork.orgg
Define VegetarianDefine Vegetarian
Vegetarianism is the practice of not Vegetarianism is the practice of not consuming meat, with or without the use consuming meat, with or without the use of other animal derivatives, such as dairy of other animal derivatives, such as dairy products or eggsproducts or eggs
www.hsenetwork.orwww.hsenetwork.orgg
Types of Vegetarian DietsTypes of Vegetarian Diets
Vegan – does not eat meat, eggs, or Vegan – does not eat meat, eggs, or dairy productsdairy products
Lacto-ovo vegetarian – follows vegan diet Lacto-ovo vegetarian – follows vegan diet but eats dairy foods and eggsbut eats dairy foods and eggs Lacto – eats dairy foods but no eggsLacto – eats dairy foods but no eggs Ovo – eats eggs but no dairy foodsOvo – eats eggs but no dairy foods
www.hsenetwork.orwww.hsenetwork.orgg
Types of Vegetarian DietsTypes of Vegetarian Diets
Semi-vegetarianSemi-vegetarian
Pollo-vegetarian - will only eat chicken and Pollo-vegetarian - will only eat chicken and turkey as part of vegan dietturkey as part of vegan diet
Pesco - will only eat fish as part of vegan Pesco - will only eat fish as part of vegan dietdiet
www.hsenetwork.orwww.hsenetwork.orgg
Types of Vegetarian DietsTypes of Vegetarian Diets
Other typesOther types Raw foods – does not eat food heated Raw foods – does not eat food heated
above a certain temperature above a certain temperature Macrobiotic – eats mostly whole grains and Macrobiotic – eats mostly whole grains and
beans beans Fruitarian – eats only fruit, nuts, seeds, and Fruitarian – eats only fruit, nuts, seeds, and
other plant matter that can be gathered other plant matter that can be gathered without harming the plant without harming the plant
www.hsenetwork.orwww.hsenetwork.orgg
Reasons for Vegetarian Reasons for Vegetarian DietsDiets
HealthHealth EcologicalEcological ReligiousReligious SpiritualSpiritual EconomicalEconomical EthicalEthical
www.hsenetwork.orwww.hsenetwork.orgg
www.hsenetwork.orwww.hsenetwork.orgg
Calorie NeedsCalorie Needs
Athlete calorie needs vary depending on:Athlete calorie needs vary depending on: Body sizeBody size Body compositionBody composition GenderGender Training regimenTraining regimen Activity patternActivity pattern
www.hsenetwork.orwww.hsenetwork.orgg
Calorie Needs Cont…Calorie Needs Cont…
Vegetarian athletes eat mainly plant Vegetarian athletes eat mainly plant based foods which are lower in caloriesbased foods which are lower in calories
Many vegetarians (especially vegans) Many vegetarians (especially vegans) may have difficulty meeting calorie needsmay have difficulty meeting calorie needs
Needs will vary depending on goals of Needs will vary depending on goals of the individualthe individual
www.hsenetwork.orwww.hsenetwork.orgg
CarbohydratesCarbohydrates
Main source of energy for athletesMain source of energy for athletes
Maximizes glycogen stores for energy Maximizes glycogen stores for energy demands during endurance exercisedemands during endurance exercise
Sources: grains, cereals, pasta, dairy, fruits Sources: grains, cereals, pasta, dairy, fruits and vegetablesand vegetables
Recommend 6 to 10 grams/kg of body weightRecommend 6 to 10 grams/kg of body weight
www.hsenetwork.orwww.hsenetwork.orgg
Carbohydrate Content of Carbohydrate Content of Foods (grams)Foods (grams)
Spinach (raw), 1 cupSpinach (raw), 1 cup 22 Peanut butter, 1 TBSPPeanut butter, 1 TBSP 33 Cabbage (red), 1 cupCabbage (red), 1 cup 44 Tangerine, 1 smallTangerine, 1 small 99 Strawberries, 1 cupStrawberries, 1 cup 1010 Skim milk, 1 cupSkim milk, 1 cup 1212 Wheat bread, 1 sliceWheat bread, 1 slice 1212 Cantaloupe, ½ melonCantaloupe, ½ melon 2222 Grape nuts cereal, 1 ozGrape nuts cereal, 1 oz 2323 Banana, 1 mediumBanana, 1 medium 2727 Spaghetti (cooked), 1 cupSpaghetti (cooked), 1 cup 3232
www.hsenetwork.orwww.hsenetwork.orgg
ProteinProtein
Protein is made up of amino acidsProtein is made up of amino acids
Responsible for building and repairing Responsible for building and repairing muscle tissue, producing hormones and muscle tissue, producing hormones and assisting with muscle contractionassisting with muscle contraction
Sources: nuts, seeds, legumes and grainsSources: nuts, seeds, legumes and grains
www.hsenetwork.orwww.hsenetwork.orgg
Protein Cont…Protein Cont…
Recommendations:Recommendations: Endurance athletes: 1.2 to 1.4 grams/kgEndurance athletes: 1.2 to 1.4 grams/kg Strength training athletes: 1.6 to 1.7 grams/kgStrength training athletes: 1.6 to 1.7 grams/kg Vegetarian athletes: 1.3 to 1.8 grams/kgVegetarian athletes: 1.3 to 1.8 grams/kg
Including a PRO source at each meal is an easy way Including a PRO source at each meal is an easy way to meet PRO needsto meet PRO needs
Example: 70 kg vegetarian athlete would require 91 Example: 70 kg vegetarian athlete would require 91 to 126 grams of PRO each day.to 126 grams of PRO each day.
www.hsenetwork.orwww.hsenetwork.orgg
Protein Content of Foods Protein Content of Foods (grams)(grams)
¼ cup almonds¼ cup almonds 77 ¼ cup flaxseed¼ cup flaxseed 55 ¼ cup soy nuts¼ cup soy nuts 1010 1 cup garbanzo beans1 cup garbanzo beans 1515 1 cup pinto beans1 cup pinto beans 1414 1 cup soybeans1 cup soybeans 2929 1 Boca Burger patty1 Boca Burger patty 1313 1 small baked potato w/skin1 small baked potato w/skin 55 1 cup skim milk1 cup skim milk 88 3 oz Halibut3 oz Halibut 1818
www.hsenetwork.orwww.hsenetwork.orgg
FatFat Provides some energy Provides some energy
and essential fatty acidsand essential fatty acids Needed for absorption of Needed for absorption of
fat soluble vitaminsfat soluble vitamins Choose fats high in mono Choose fats high in mono
and poly unsaturated fats and poly unsaturated fats such as nuts and nut such as nuts and nut butters, seeds, avocados, butters, seeds, avocados, olives, olive oil, and olives, olive oil, and sesame oilsesame oil
www.hsenetwork.orwww.hsenetwork.orgg
Fat Cont…Fat Cont…
Recommendations:Recommendations:
Fat should make up remaining calories in diet after Fat should make up remaining calories in diet after CHO and PROCHO and PRO
20 to 25% of total calories20 to 25% of total calories
Athletes with high calorie needs may need to Athletes with high calorie needs may need to consume 30 to 40% of calories from fatconsume 30 to 40% of calories from fat
Eat a minimum of 2 servings of fat per day from fat-Eat a minimum of 2 servings of fat per day from fat-rich plant foodsrich plant foods
www.hsenetwork.orwww.hsenetwork.orgg
Vitamins & MineralsVitamins & Minerals
A vegetarian diet that restricts certain foods A vegetarian diet that restricts certain foods may increase the needs for certain vitamins may increase the needs for certain vitamins and mineralsand minerals CalciumCalcium Vitamin DVitamin D IronIron Vitamin BVitamin B1212
www.hsenetwork.orwww.hsenetwork.orgg
CalciumCalcium
Calcium helps build strong teeth and bonesCalcium helps build strong teeth and bones
Vegans who eliminate dairy foods may be at Vegans who eliminate dairy foods may be at higher risk for calcium deficiencieshigher risk for calcium deficiencies
Deficiencies in calcium may result in stress Deficiencies in calcium may result in stress fractures and decreased bone densityfractures and decreased bone density
www.hsenetwork.orwww.hsenetwork.orgg
CalciumCalcium Recommended calcium requirements:Recommended calcium requirements:
Age 19 to 50 = 1000 mg/dayAge 19 to 50 = 1000 mg/day Age 18 or younger = 1300 mg/dayAge 18 or younger = 1300 mg/day Age 50 or older = 1200 mg/dayAge 50 or older = 1200 mg/day
Food sources of calcium include:Food sources of calcium include: low fat dairy foodslow fat dairy foods dark green vegetables such as spinach, turnips and collard dark green vegetables such as spinach, turnips and collard
greens, kale and broccoligreens, kale and broccoli fortified tofu, soymilk, and fruit juicesfortified tofu, soymilk, and fruit juices Almonds and blackstrap molassesAlmonds and blackstrap molasses
3 servings of dairy foods or 8 servings of calcium 3 servings of dairy foods or 8 servings of calcium containing plant foods can meet an athletes calcium needscontaining plant foods can meet an athletes calcium needs
www.hsenetwork.orwww.hsenetwork.orgg
Calcium Content of Foods Calcium Content of Foods (mg)(mg)
Cereal (Total), 1 cupCereal (Total), 1 cup 345345 Bread (calcium fortified), 1 sliceBread (calcium fortified), 1 slice 170170 Broccoli (cooked), ½ cupBroccoli (cooked), ½ cup 4545 Turnip greens (cooked), ½ cupTurnip greens (cooked), ½ cup 100100 Rhubarb (cooked), ½ cupRhubarb (cooked), ½ cup 235235 Figs (dried), 5 eachFigs (dried), 5 each 135135 Orange juice (calcium fortified), 1 cupOrange juice (calcium fortified), 1 cup 285285 American Cheese (fat free), 1 sliceAmerican Cheese (fat free), 1 slice 200200 Cow’s Milk, 1 cupCow’s Milk, 1 cup 300300 Almonds, 2 ozAlmonds, 2 oz 150150
www.hsenetwork.orwww.hsenetwork.orgg
Vitamin DVitamin D
Vitamin D contributes to the Vitamin D contributes to the maintenance of normal levels maintenance of normal levels of calcium and phosphorus in of calcium and phosphorus in the bloodthe blood
The body can synthesize The body can synthesize vitamin D when skin is vitamin D when skin is exposed to the sun for at exposed to the sun for at least 15 minutes per dayleast 15 minutes per day
www.hsenetwork.orwww.hsenetwork.orgg
Vitamin DVitamin D Recommended Vitamin D requirements:Recommended Vitamin D requirements:
Males & females Males & females Age 14 to 50 = 200 IU/dayAge 14 to 50 = 200 IU/day Age 50 to 70 = 400 IU/dayAge 50 to 70 = 400 IU/day Age 70 and older = 600 IU/dayAge 70 and older = 600 IU/day
Foods fortified with vitamin D include cow’s milk, Foods fortified with vitamin D include cow’s milk, some soymilk, some breakfast cereals and some soymilk, some breakfast cereals and margarinesmargarines
www.hsenetwork.orwww.hsenetwork.orgg
Vitamin D Content of Vitamin D Content of Foods (IU)Foods (IU)
Quaker Nutrition for Women Instant Oatmeal, 1 packetQuaker Nutrition for Women Instant Oatmeal, 1 packet 140140 Cow's milk, 1 cupCow's milk, 1 cup 100100 Orange juice, Vit. D fortified, 1 cupOrange juice, Vit. D fortified, 1 cup 100100 Cereal, fortified, 1 cupCereal, fortified, 1 cup 40-50 40-50 Egg yolk, 1 mediumEgg yolk, 1 medium 25 25
www.hsenetwork.orwww.hsenetwork.orgg
IronIron Iron is involved in the transport of oxygen in red Iron is involved in the transport of oxygen in red
blood cells and helps regulate cell growthblood cells and helps regulate cell growth
Low iron stores can decrease endurance and Low iron stores can decrease endurance and lower maximal oxygen uptakelower maximal oxygen uptake
Endurance athletes are at a higher risk for iron Endurance athletes are at a higher risk for iron deficiency due to:deficiency due to: Heavy sweatingHeavy sweating HemolysisHemolysis Menstrual blood losesMenstrual blood loses
www.hsenetwork.orwww.hsenetwork.orgg
IronIron Two sources of ironTwo sources of iron
Heme iron – from meat sourcesHeme iron – from meat sources Non-heme iron – from plant sourcesNon-heme iron – from plant sources
Heme iron is absorbed more efficiently than non-Heme iron is absorbed more efficiently than non-heme sourcesheme sources
Vitamin C can enhance iron absorption when Vitamin C can enhance iron absorption when consumed with iron rich foods (i.e, eating consumed with iron rich foods (i.e, eating legumes with a fruit juice beverage)legumes with a fruit juice beverage)
www.hsenetwork.orwww.hsenetwork.orgg
IronIron Vegetarian sources of Iron includeVegetarian sources of Iron include
TofuTofu Potato skins and yamsPotato skins and yams Nuts and seedsNuts and seeds Most beans and peasMost beans and peas Green leafy vegetablesGreen leafy vegetables Whole grains and enriched breadsWhole grains and enriched breads RaisinsRaisins
www.hsenetwork.orwww.hsenetwork.orgg
IronIron
Recommended iron requirements:Recommended iron requirements: Females Age 14 to 18 = 15 mg/dayFemales Age 14 to 18 = 15 mg/day Females Age 19 to 50 = 18 mg/dayFemales Age 19 to 50 = 18 mg/day Females Age 50 and older = 8 mg/dayFemales Age 50 and older = 8 mg/day
Males Age 14 to 18 = 11 mg/dayMales Age 14 to 18 = 11 mg/day Males Age 19 and older = 8 mg/dayMales Age 19 and older = 8 mg/day
www.hsenetwork.orwww.hsenetwork.orgg
Iron Content of Foods Iron Content of Foods (mg)(mg)
Corn flakes, 1 cupCorn flakes, 1 cup 8.18.1 Cheerios, 1 cupCheerios, 1 cup 10.310.3 Macaroni, 1 cup cookedMacaroni, 1 cup cooked 2.02.0 Raisins, ¼ cupRaisins, ¼ cup 0.70.7 Apricots, 5 halvesApricots, 5 halves 0.90.9 Baked potato, mediumBaked potato, medium 2.22.2 Sweet potato, mediumSweet potato, medium 1.11.1 Pumpkin seeds, 1 ozPumpkin seeds, 1 oz 4.24.2
www.hsenetwork.orwww.hsenetwork.orgg
Vitamin BVitamin B1212
According to the USDA, strict vegetarians and According to the USDA, strict vegetarians and people above 50 are at the highest risk of not people above 50 are at the highest risk of not getting enough vitamin Bgetting enough vitamin B1212
BB1212 is involved in energy metabolism is involved in energy metabolism Helps the body release energy from CHO, PRO and Helps the body release energy from CHO, PRO and
FATSFATS
Lack of vitamin BLack of vitamin B1212 causes poor nerve function, causes poor nerve function, anemia, and fatigueanemia, and fatigue
www.hsenetwork.orwww.hsenetwork.orgg
Vitamin BVitamin B1212
Recommended BRecommended B1212 requirements: requirements: Males & Females Age 14 and older = 2.4 mcg/dayMales & Females Age 14 and older = 2.4 mcg/day
Vegetarian food sources of vitamin BVegetarian food sources of vitamin B12 12
include:include: Dairy foodsDairy foods EggsEggs TempehTempeh Fortified foods (cereals, breads, and Red Star Fortified foods (cereals, breads, and Red Star
Nutritional Yeast)Nutritional Yeast)
www.hsenetwork.orwww.hsenetwork.orgg
Vitamin BVitamin B12 12 Content of Content of Foods (mcg)Foods (mcg)
Egg (poached), 1 largeEgg (poached), 1 large 0.40.4 Milk, 1 cupMilk, 1 cup 0.90.9 Brie (cheese), 1 ozBrie (cheese), 1 oz 0.50.5 Tempeh, 3.5 ozTempeh, 3.5 oz 0.40.4 Red Star Yeast, 2 TBSPRed Star Yeast, 2 TBSP 8.08.0
www.hsenetwork.orwww.hsenetwork.orgg
Position of the ADAPosition of the ADA
The position statement of the American Dietetic The position statement of the American Dietetic Association (ADA) states, “appropriately Association (ADA) states, “appropriately planned vegetarian diets are healthful, planned vegetarian diets are healthful, nutritionally adequate, and provide health nutritionally adequate, and provide health benefits in the prevention and treatment of benefits in the prevention and treatment of certain diseases” and “can meet the needs of certain diseases” and “can meet the needs of competitive athletes.”competitive athletes.”
www.hsenetwork.orwww.hsenetwork.orgg
Questions?Questions?