VEGE STABLE

Can vegetarian athletes adequately fuel performance?

Words SUE APPELBOOM, BSC, MBANT, CNHC

For the unprepared athlete, avoiding animal-based foods may lead to nutritional deficiencies that negatively impact on health, injury and performance. Sue Appelboom explores the importance of dietary planning and appropriate supplementation for vegetarians in order to support peak performance.

Awareness of the dietary risks that vegetarians face is paramount. These include inadequate intake of energy, protein, fatty acids and essential micronutrients. In this article vegetarians are defined as those who avoid animal tissue proteins – meat, poultry and fish – but may consume eggs (ovo-vegetarian) or dairy (lacto-vegetarian) or vegans who consume only plant foods. Reference nutrient intakes (RNIs) are USA recommendations for adults and are total intakes from all sources.

Energy

Carbohydrates and fats are the main sources of energy burnt during exercise. High-fibre plant foods have a low calorie density and are bulky to consume, potentially reducing energy availability. Lightweight rowers who further restrict calories for weight-loss are at the greatest risk of reduced energy. Even when protein intake is adequate, if overall energy intake is insufficient it will lead to protein breakdown to meet energy needs and hence reduced muscle mass. Eating more frequent meals and snacks may benefit vegetarian athletes. High-quality and high-quantity carbs are abundant in whole plant foods such as whole grains, legumes, fruit, vegetables, nuts and seeds. Healthy, high-quality sources of fat are best obtained from nuts, seeds, olives (and their oils), avocados, dairy produce and soya. Ò