Vegetarians and Athletes
For athletes who need to maintain strength and stamina, is it a
wise choice to become a vegetarian? The answer is yes; however,
those individuals must be very aware of their protein and caloric
needs.
- There are three types of vegetarians. Lactovo- vegetarians,
lacto-vegetarians and ovo vegetarians.
- Lactovo vegetarians omit meat, fish and poultry from their
diets, but include milk, eggs, yogurt and cheese.
- Lacto vegetarians exclude eggs, but include all dairy
products.
- Lastly, ovo vegetarians do include eggs, but exclude all dairy
products.
All three types exclude meat from their diets. Regardless of
which type, there must be a basic understanding of nutritional
needs such as protein, iron, calcium, vitamins B-12 and D.
Endurance and strength athletes (ie: ski racers, snowboard
competitors) have slightly higher protein requirements than average
adults; therefore, they must have a steady source of proteins to
choose from.
Proteins can be derived from nuts, legumes, seeds, whole grain
breads
and cereals. Soy is another meat substitute product that can
deliver adequate protein.
Seeing a doctor to let he or she know of your vegetarian diet is
always a good idea, because they will be able to offer support by
giving you some supplemental advice. Extra vitamins and mineral
pill supplements may be necessary. Vegetarian diets are generally
too low in calories for athletes. Snacking often throughout the day
can help sustain a few more calories in an athlete's body before or
after an event or workout.
Despite concerns about insufficient proteins, vitamins and
minerals; vegetarians generally have had lower cholesterol, lower
blood pressure, better digestive functions and less occurrences of
cancers. It takes careful planning and knowledge to switch from a
traditional western diet to a vegetarian diet, but as an athlete
you do not have to be afraid of
becoming one.
Chris Kaiser
Nationally Certified Strength and Conditioning Instructor
cbkexercise@worldnet.att.net
