Published: 10/20/2009 - Updated: 08/15/2019
For those who practice sports or exercise regularly, feeding has a major role. We can ensure that especially the consumption of protein promotes the development and maintenance of muscle mass. Thus recommended intakes for those who want to gain strength and increase muscle mass.
However, the most popular sources of protein, and the lowest current consumption, are the egg and milk. Casein, which is extracted from milk and whey protein are proteins that are usually used in sports nutrition. But you also must take account of plant proteins that also provide the necessary, and are healthier, and are ideal when it you have ovolactovegetarian or vegetarian 'diet.
According to official data published by the World Health Organization (WHO), it is generally recommended that 40% of the total protein is animal and the rest vegetable. Today there are population groups, such as vegetarians, who do not eat animal protein and have no alterations in their health. This is because plant proteins within a varied diet of grains (wheat, rice, rye, oats, corn, millet, etc.)., vegetables and legumes (chickpeas, lentils, beans) are complete and the same quality as those of animal origin. The big advantage they have is that animal fats have no adverse health effects.
Plant proteins provide us not only proteins but are naturally very low in fat and provide us the benefit of slow carbohydrate absorption.
Since we need mainly small grains to feed: rice, wheat, maize, millet, oats, rye. The best way to consume is cooked beans, which are comprehensive, then refine them by removing the husk remove many essential properties.
Exercise training without eating meat
The idea then is to reduce the percentage of animal protein and increase protein of vegetable origin. Although we can say that animal proteins are of better quality than plants, they are accompanied by animal fat, which lessens their value. But plant proteins do not possess these fats, making them more suitable for consumption.
With a varied diet of plant foods (legumes, cereals, nuts) are given the same quality as the complete animal protein. Especially Hence balanced diet is essential for the combination of cereals and pulses, as both are complementary.
Important nutrient sources for vegetarian athletes
- Vegetarian sources: oranges, peanuts, northern beans, tofu, molasses, rhubarb, turnip, cabbage, chicory, broccoli and green beans.
- Non-Vegetarian Sources: cheese, milk, yogurt, oysters, salmon, and sardines.
Foods like spinach, chard, beets and cinnamon contain calcium but also contain oxalic acid, which binds to calcium and causes it to become inoperable.
Also, many juices are fortified with calcium, making calcium intake is less complicated for vegetarians. Also, if you consume calcium supplements, divide the dose into 2 or 3 smaller doses per day. Large doses are not absorbed as efficiently as small doses.
Iron cannot be found in plants but we can absorb 8% of what we eat if we eat a good source of vitamin C (citrus, tomato products, and red pepper). Moreover, the use of iron pots can increase iron content of food.
- Sources: wheat germ, peanut butter, tofu, lentils, chickpeas, beans, peas, spinach, cabbage, broccoli, green peas, whole wheat bread.
Animal sources: fish.
Note that coffee, tea, herbal tea, soy protein, bran, foods high in fiber, egg yolk, phytate and calcium supplements reduce iron absorption. If you use any of these foods from 15 minutes to an hour before eating a meal containing the same iron, absorption will be reduced.
- Sources: wheat germ, peanut butter, tofu, lentils, chickpeas, beans, peas, potatoes, spinach, cabbage, broccoli, green peas, whole wheat bread and yogurt.
Phytates found in most whole grains and some fruits and vegetables inhibit zinc absorption.
- Vegetarian sources: broccoli, asparagus, tofu, almonds, yeast and soy milk.
- Non-vegetarian sources: milk and cheese.
- Vegetarian sources: naturally found only in animal products, but also in fortified soy milk in cereals, meat imitations (using chicken), supplements, and there is also something in our gut bacteria.
- Non-vegetarian sources: milk and cheese.
- Vegetarian sources: the body synthesizes from sun exposure is also found in vitamin supplements.
- Non-vegetarian sources: milk, margarine, and eggs.
- Sources: flaxseed, canola oil, walnuts, wheat germ, salmon, sardines, herring, halibut and tuna.
As for the diet of a vegetarian athlete, we may conclude that a vegetarian diet is varied and well planned compatible with any successful athletic endeavor.
The key idea is to remember that what matters is the variety and quality of food. The inclusion of various fruits, vegetables, bread based on whole grains and cereals, legumes, nuts and seeds in an athlete's diet will result in optimal performance.