Vegetarian Athleticism

by Heather Long | More from this Blogger

15 Jun 2006 05:43 PM

Over the years, I've known a number of vegetarians and I've always wondered the same thing - if our diets exclude animal proteins - where do we make up the deficiencies in other proteins, minerals and vitamins? Here's some advice for the vegetarian athletes. The American Dietettic Association on vegetarian diets is a great dietary guidance for vegetarians looking to maintain their eating habits while working out or playing sports or just living life day to day.

First, the facts:

Just because you are a vegetarian doesn't mean that your energy is affected. Some energy may not be as available as others if you have a very high fiber intake. It's important to monitor your body weight and composition, especially if you are a vegetarian who is kicking it up a notch in the physical sports or workout arena. There are many diets that recommend switching to vegetarianims in order to obtain a lean body and lean muscle mass as desired by that sport - however - you have to be careful of forming an eating disorder.

Vegetarians Have Lower Protein Intake

The studies have all shown that consistently a vegetarian has a lower protein intake than an omnivore. It's important to note that the protein quality of the vegetarian adult diet is adequate, but not all plant proteins are digestible. So adults should adjust and increase their protein intakes as muchas 10 to 20% more to make up for any deficiencies. If there is real concern about the protein level in the diet, consult with a physician.

Finally, it's important to take a daily multivitamin as part of the regular daily dietary needs. This is important because vitamins B-12, D, riboflavin, calcium, iron and zinc are all found in animal products. Vegetarians need to maintain their levels of these vitamins and minerals in order to prevent deficiencies that can lead to poor health -- especially in women who may need higher levels of iron especially if they are combining their vegetarian diet with exercise or a workout.

These levels are all easily monitored by a physician if a real cause for concern exists. Vegetarianism is a lifestyle choice that people make. It's also a way to diet and cut down on excess fat while building lean muscle mass in the body. Be careful to monitor yourself in order to avoid unwanted health conditions associated with losing weight too quickly, vitamin or mineral deficinences and muscle building without the proper amounts of energy and protein.

Learn more about Heather Long

Heather Long is 35 years old and currently lives in Wylie, Texas. She has been a freelance writer for six years. Her husband and she met while working together at America Online over ten years ago.

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