Vegetarian and vegan diets can meet the needs of athletes if properly planned to include a variety of nutrient-dense foods. Some athletes on these diets may not get enough total energy, protein, omega-3s, calcium, vitamins D and B12, iron or zinc. Careful food selection and supplements if needed can help ensure adequate intake of essential nutrients. While these diets may have some health benefits, there is limited evidence they directly improve athletic performance over omnivorous diets.
Whether you exercise to keep fit, participate regularly in an organised sporting activity, or are training to reach the peak level of your sport, good nutrition is an essential tool to help you perform at your best.
Whether you exercise to keep fit, participate regularly in an organised sporting activity, or are training to reach the peak level of your sport, good nutrition is an essential tool to help you perform at your best.
The diet and nutrition required for any sportsperson are different and tailored to the specific needs and training regime of the person. The diet varies with the sport and it is required to consult a sports nutritionist for it.
Impact of nutrition education programme on college going girls engaged in spo...Sports Journal
Sports nutrition is a marginalized area of study yet nutrition plays a major role in good sportsmanship.
Sport nutrition focuses on the link between diet, nutrients and performance. The widely separated,
irregular food intakes and the increasing use of foods with low energy concentration can lead to poor
performance. Therefore the study was planned with the main objective to impart nutrition education to
college going girls engaged in sports activity. A need felt nutrition education programme was develop
after the assessment of nutrition knowledge of the female education programme developed in which
several Information Education and Communication material was prepared like poster, chart, flash card,
leaflet/pamphlet, power point presentation, folder. The results of the anthropometric measurement
showed that majority (74%) of the selected sports female were normal weight. The study showed the
sports person lack nutrition knowledge. Nutrition education intervention improved their mean awareness
score from 7.62 to 29.42 which
No matter if you’re a world-class athlete or fitness enthusiast, from fueling to recovery, muscle building to fat burning, you are what you eat. Maintaining strong performance and energy levels to take your game to the next level involves much more than just keeping in shape.
Nutrition, Sports, and Covid-19 Lockdown Impact on Young Competitive Artistic...Austin Publishing Group
COVID-19 lockdown has highlighted a worrying discrepancy among macronutrients intake during the training period and the suggested ratio of macronutrients for healthy nutrition, with an inverted ratio fat/protein, and lower energy intake in respect to the consumed.
This presentation include :
- introduction
-7 Reasons Why Everyone Should Take Nutritional Supplements
- Most important vitamins and supplements
-Top 4 Supplements for Recovery
-Can vitamin supplements improve athletic performance?
-Do athletes need supplementation?
-Summary
The diet and nutrition required for any sportsperson are different and tailored to the specific needs and training regime of the person. The diet varies with the sport and it is required to consult a sports nutritionist for it.
Impact of nutrition education programme on college going girls engaged in spo...Sports Journal
Sports nutrition is a marginalized area of study yet nutrition plays a major role in good sportsmanship.
Sport nutrition focuses on the link between diet, nutrients and performance. The widely separated,
irregular food intakes and the increasing use of foods with low energy concentration can lead to poor
performance. Therefore the study was planned with the main objective to impart nutrition education to
college going girls engaged in sports activity. A need felt nutrition education programme was develop
after the assessment of nutrition knowledge of the female education programme developed in which
several Information Education and Communication material was prepared like poster, chart, flash card,
leaflet/pamphlet, power point presentation, folder. The results of the anthropometric measurement
showed that majority (74%) of the selected sports female were normal weight. The study showed the
sports person lack nutrition knowledge. Nutrition education intervention improved their mean awareness
score from 7.62 to 29.42 which
No matter if you’re a world-class athlete or fitness enthusiast, from fueling to recovery, muscle building to fat burning, you are what you eat. Maintaining strong performance and energy levels to take your game to the next level involves much more than just keeping in shape.
Nutrition, Sports, and Covid-19 Lockdown Impact on Young Competitive Artistic...Austin Publishing Group
COVID-19 lockdown has highlighted a worrying discrepancy among macronutrients intake during the training period and the suggested ratio of macronutrients for healthy nutrition, with an inverted ratio fat/protein, and lower energy intake in respect to the consumed.
This presentation include :
- introduction
-7 Reasons Why Everyone Should Take Nutritional Supplements
- Most important vitamins and supplements
-Top 4 Supplements for Recovery
-Can vitamin supplements improve athletic performance?
-Do athletes need supplementation?
-Summary
Roti Bank Hyderabad: A Beacon of Hope and NourishmentRoti Bank
One of the top cities of India, Hyderabad is the capital of Telangana and home to some of the biggest companies. But the other aspect of the city is a huge chunk of population that is even deprived of the food and shelter. There are many people in Hyderabad that are not having access to
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In the heart of Singapore, where tradition meets modernity, He embarks on a culinary adventure that transcends borders. His mission? Ang Chong Yi Exploring the Cultural Heritage and Identity in Singaporean Cuisine. To explore the rich tapestry of flavours that define Singaporean cuisine while embracing innovative plant-based approaches. Join us as we follow his footsteps through bustling markets, hidden hawker stalls, and vibrant street corners.
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1. VEGETARIAN AND VEGAN
DIETS FOR ATHLETES
Lecture content provided by GSSI, a division of PepsiCo, Inc. Any
opinions or scientific interpretations expressed in this
presentation are those of the author and do not necessarily
reflect the position or policy of PepsiCo, Inc.
2. Lecture Outline
1) Vegetarian/Vegan Diets Defined
2) Potential Dietary Benefits
3) Nutrient Considerations for Athletes
4) Practical Applications
4. Types of Vegetarian Diets SSE #188
Larson-Meyer DE. Sports Science Exchange. 2018;29(188):1-7
5. Reasons for Vegetarian &
Vegan Diets
Athletes elect to follow a
vegan/vegetarian diet for a variety of
reasons, including:
• Health
• Environmental
• Ethical
• Philosophical
• Religious/Spiritual
6. Vegetarian/Vegan Trends
• Nationwide polls in the U.S. suggest
that ~3.3% of adults are vegetarian
or vegan
• ~46% of all vegetarians in the U.S.
are estimated to be vegan
• Among athletes, a survey from the
2010 Commonwealth games found
that 8% of international athletes
reported eating vegetarian diets,
with 1% being vegan
Google Trends Search for search term hits for
“vegan”, “vegetarian” and “meat” in Germany, the
USA, and the UK from 2004-2019 (Medawar et al.,
2019)
Pelly FE & Burkhart SJ. Int J Sport Nut and Exerc Metab. 2014;24(1):28-36
Vegetarian Resource Group, 2016
8. Potential Benefits
Vegetarian/vegan diets associated
with a risk of:
• Obesity
• Hypertension
• Cardiovascular disease
• Type 2 diabetes
• Cancer mortality
Melina V, Craig W, Levin S. J. Acad. Nutr. Diet. 2016;116:1970-1980
9. Enhanced Performance?
It has been hypothesized that vegetarian diets
improve athletic performance due to higher
consumption of:
Carbohydrate
Antioxidants/Phytonutrients
However, there is little research evidence to
confirm these claims
Akers, W. (2019). Elite Athletes Are Going Vegan. Will It Help You?. Healthline
Craddock JC, Probst YC, Peoples GE. Int J Sport Nutr Exerc Metab. 2016;26:212-220
Trapp D, Knez W, Sinclair W. J Sports Sci. 2010;28:1261-1268
10. To help ensure optimal performance,
vegetarian/vegan athletes must
consume:
1. Adequate energy; and
2. Foods rich in essential nutrients
that are less abundant in
vegetarian foods (or are not as
well absorbed from plant
compared to animal sources)
Dietary Essentials for
Performance
12. Carbohydrate
• Overall, the carbohydrate needs of
vegetarian/vegan athletes do not
differ from non-vegetarians
• Recommended daily intake: 5-10
g/kg/day for most athletes
performing moderate to high-
intensity exercise of ~1-3 h/day
• Intake of adequate carbohydrate
should be emphasized in light of
low carb diets that may be
appealing to vegetarian athletes
Thomas DT, Erdman KA, Burke LM. Med Sci Sports Exerc. 2016;48:543-568
14. Protein
• Protein requirements vary
according to training level and
activity type, ranging from 1.2-2.0
g/kg/day
• Vegan athletes should consume a
variety of plant-based protein
sources to help ensure adequate
intake of protein and essential
amino acids*
*Adequate intake may be easier for lacto-ovo
vegetarians
Thomas DT, Erdman KA, Burke LM. Med Sci Sports Exerc. 2016;48:543-568
17. Fat
• Fat intake should be in accordance
with public health guidelines
• Vegetarian diets are typically rich in
omega-6 fatty acids; therefore,
athletes may benefit from omega-
3 rich foods
• High-fat, low carb diets have
been shown to compromise
performance during high-intensity
activity, and thus should be avoided
Thomas DT, Erdman KA, Burke LM. Med Sci Sports Exerc. 2016;48:543-568
Li D. Chin Med J. 2003;116:453-458
19. Micronutrients
• Athletes should pay attention to
certain nutrients found less
abundantly in plant-based foods,
including:
• Iron, zinc, calcium, vitamin D, iodine,
vit. B-12, and riboflavin
• If necessary, consumption of
fortified foods or supplementation
should be considered
Melina V, Craig W, Levin S. J Acad Nutr Diet. 2016;116:1970-1980
20. Avoiding Low Energy
Availability
• Some evidence suggests relative
energy deficiency in sport (RED-S)
may be more common in vegetarian
athletes
• This may be due to consumption of
low energy-dense, high-fiber plant
foods coupled with high training
demands
• Adequate energy intake should be
emphasized for these athletes
Performance consequences of RED-S
Mountjoy M, et al. Br J Sports Med 2014;48:491–497. doi:10.1136/bjsports-2014-093502
RED-S
Decreased
endurance
performance
Increased
Injury risk
Decreased
training
response
Impaired
judgement
Decreased
muscle
strength
Decreased
coordination
Decreased
concentration
Decreased
glycogen
stores
Depression
Irritability
Larson-Meyer DE. New York, CRC Press. 2018
Craig WJ. New York, CRC Press. 2018
22. Tips to Help You Guide Athletes
1. Athletes should be encouraged to eat a diet that contains a variety of
plant foods, including whole and enriched grain products, fruits,
vegetables, protein-rich plant foods, and (if desired) dairy products and
eggs
2. Properly educate vegetarian/vegan athletes on sources of both macro-
and micronutrients that fit their personal preferences and values
3. Ensure the athlete is not practicing a vegetarian/vegan diet in order to
mask an eating disorder, as this is a serious mental illness that can
impair health and athletic performance
23. Vegetarian Sources of Key Nutrients SSE #188
Larson-Meyer DE. Sports Science Exchange. 2018;29(188):1-7
24. Vegetarian Sources of Key Nutrients SSE #188
Larson-Meyer DE. Sports Science Exchange. 2018;29(188):1-7
25. Complementary Proteins for Vegan Athletes
Below is a list of options combining multiple plant protein sources to help improve delivery
of essential amino acids.
Zabka-Belsky C. GSSI Sports Nutrition 101: Vegan Fueling Strategies and Complementary Proteins (Handout). 2018
26. What is an example of a nutritious
breakfast for a vegetarian athlete?
28. SUMMARY
With proper planning, vegetarian and vegan athletes are able to meet
their energy/nutrient needs on a diet that contains a variety of foods
Depending upon food preferences, eating patterns, and training load, the
diet of some athletes may contain suboptimal amounts of certain
nutrients (e.g. total energy, protein, omega-3 fatty acids, calcium, vitamin
D, iron, zinc, riboflavin, and vitamin B-12)
In such cases, athletes can generally improve nutrient status through
careful selection of foods containing the nutrient(s) they lack and a
supplemental source when appropriate
There is currently limited evidence that vegetarian/vegan diets are better
than omnivorous diets for improving athletic performance