Vegetarian Diets in Athletes

Diet based on vegetarianism has been on the rise in recent decades, due in part to the increase in available information (social networks, the media, the internet) and greater knowledge of the associated health benefits to these changes in lifestyle (lower risk of heart disease, decreased LDL cholesterol, blood pressure, type II diabetes and cancer). Although it has been seen that vegetarianism generates benefits for the health of the general population, it is essential to know what or what are the benefits of vegetarian diets in athletes, especially athletes with high sports performance.

Vegetarian Diet Requirements

First, to ensure that vegetarian diets meet both health and sports performance needs, it is essential to meet certain basic dietary requirements to achieve good health and those related to the specific diet of the athlete.

Beyond the verifiable benefits of this type of diet, poorly constituted vegetarian diets can predispose to significant deficiencies in energy, macronutrients (proteins) and micronutrients (vitamin B12 and vitamin D, iron, zinc, calcium, iodine) and lead to possible consequences for health and optimization of sports performance.

Why are vegetarian diets still questioned in athletes?

Now, for most athletes, a well-constructed diet (omnivorous or otherwise) should provide enough energy to achieve energy balance and enhance sports performance. However, the literature suggests that a negative energy balance is very common in vegetarian athletes, whether endurance, who practice weight and aesthetic sports, and the revenue in their discipline is conditioned.

This energy deficit is generally influenced by different factors, such as high-intensity training that can decrease appetite, widely changing travel times, poor food availability (abroad or outside the home) and discomfort gastrointestinal, in addition to the restriction of different food groups that characterize the condition of vegetarianism.

Of course, important consequences can arise in high-performance sport if diets are characterized by insufficient energy. Immunity can be compromised, leading to disease predisposition, decreasing free time for training and competition. Weight loss can occur in general accompanied by loss of muscle mass and as a consequence decreased strength, less work capacity and a lack of adaptation to training.

Achieving energy balance is important for all athletes, but meeting energy requirements is likely to be difficult when the regular diet promotes early satiety and reduced appetite for long periods of time.

The Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine believe that both physical activity and athletic performance and recovery from exercise are enhanced with optimal nutrition tailored to the individual needs of each athlete. Therefore, the quality of vegetarian diets that seek to meet nutritional needs and support maximum athletic performance in athletes continues to be questioned.

The protein source in vegetarian athletes

The contribution of protein in athletes who adopt this trend as a lifestyle continues to be controversial. Currently the evidence indicates that protein intake meets the requirements of all amino acids (essential and non-essential) through plant food sources only, as long as a large variety of foods is incorporated and energy consumption is adequate.

Regarding the quantities, the protein recommendations for vegetarian athletes are slightly higher due to the decrease in the digestibility of these foods, although more studies are needed to make specific recommendations.

In general, vegetarian athletes do not have to rely on protein supplements or special foods. Vegetarian ovo-dairy can easily obtain animal protein derived from such products. Plant proteins such as those found in sesame, sunflower, pumpkin, and tofu seeds are sources of amino acids that help maintain muscle development.

In any sports practice, nutritional monitoring with professionals trained in the subject is considered essential, especially if the athlete adopts eating behaviors that may compromise his optimal state of health and his sporting benefit.