| Vegetarian athletes have special needs to be able | | | | the occasional fast all impact how minerals and |
| to perform at a higher level of energy than those | | | | vitamins are absorbed into the body. |
| who don't exert themselves athletically each and | | | | Individual sources of plant protein do not supply all |
| every day. Vegetarian sports nutrition and calorie | | | | nine essential amino acids that meats and animal |
| intake are very important to consistently help | | | | proteins do. However, eating a variety of |
| your body to perform at it's best. | | | | vegetables during the day will supply all nine amino |
| Most nutritional challenges of vegetarian sports | | | | acids; what one vegetable is missing another will |
| nutrition can be met by planning ahead and having | | | | supply. |
| a variety of foods available at home. Variety in | | | | Calcium is also essential to nutrition. Vegetarian |
| your vegetables, fruits, nuts and seeds will assure | | | | sports nutrition should plan for sources from |
| the correct vitamins, minerals and essential amino | | | | plants or add supplements since athletes who are |
| acids in the diet. | | | | low may have increased risk of bone and stress |
| Vegetarian sports nutrition must meet the energy | | | | fractures. |
| needs of the athlete. Energy sources can simply | | | | Athletes also are at risk for iron deficiency, |
| be your favorite fruits, root vegetables, whole | | | | especially females. Iron loss is increased during |
| grains and green leafy vegetables. | | | | heavy training. Vegetarian sports nutrition should |
| Proteins, needed for repair of tissues, building and | | | | incorporate spinach, a good supply of iron, into the |
| repairing muscles, red blood cell production and | | | | diet. Vitamin C also improves iron absorption. The |
| just running your body, can be received from | | | | main symptoms of iron deficiency are weakness |
| fruits, green leaves, nuts and root vegetables. | | | | and rapid fatigue during exercise. |
| Some excellent sources of protein include | | | | Low zinc levels can also be a problem for |
| avocados, dates, bananas, and almonds. | | | | vegetarian athletes in heavy training. Zinc sources |
| Protein requirements are not different for | | | | are pumpkin seeds, pecans, split peas, Brazil nuts, |
| vegetarian athletes than for athletes who don't | | | | rye, whole wheat, oats, peanuts, walnuts and |
| eat vegetarian sports nutrition. Athletes should | | | | almonds. |
| take 1.2 to 2 grams of protein per kilograms of | | | | Vegetarian sports nutrition should include |
| body weight. | | | | appropriate amounts of energy, carbohydrates, |
| Our bodies also require minerals to repair and | | | | protein, vitamins and minerals is critical for optimal |
| replace muscles and hormones. There are several | | | | performance. Athletes who practice a vegetarian |
| factors that are important to the absorption of | | | | lifestyle must do a little planning to ensure the |
| minerals and vitamins. How the foods are | | | | correct balance of nutrition in their diets. |
| combined, use of microwaves and incorporating | | | | |