Vegetarian diets can meet the nutritional needs of athletes. Well-planned vegetarian diets have been shown to affect the performance parameters of athletes. Consumption of plant-based, high-fibre diets may reduce athlete performance. In this case, it is important to control body weight and body composition in determining energy needs. Particularly in women, the tendency towards a vegetarian diet may increase by avoiding red meat consumption in order to maintain the desired body weight in some sports branches. In rare cases, female athletes may be at risk of developing a condition characterized by disordered eating, eating disorders, amenorrhea and low bone mineral density.
While many vegetarian athletes can meet or exceed the total protein requirement, some are able to meet or exceed their total protein requirement. protein intake is less. Therefore, some vegetarian athletes may need to consume more protein to meet their protein needs for training or competitions. The diets of these individuals may be limited in the amino acids lysine, threonine, tryptophan or methionine. Protein quality should be increased with various herbal sources that can provide the necessary energy.
In studies conducted on athletes:
It has been reported that the protein requirements of athletes vary depending on the sports branches they perform.
Studies have shown According to the results ;
Athletes who engage in sports that require endurance should consume 1.2-1.4 g/kg protein per day to maintain nitrogen balance;
Athletes who engage in sports that require strength should consume 1.2-1.7 g/kg protein per day. It is recommended.
Considering vegetarian athletes; Since plant proteins are more difficult to digest than animal proteins, it is recommended that these individuals increase their protein intake by 10%. Thus, the protein requirement for vegetarian athletes varies between approximately 1.3 g/kg and 1.8 g/kg per day.
Vegetarian athletes need fat, vitamin B12, riboflavin and vitamin D from foods containing animal protein; Nutrients such as calcium iron and zinc is at risk. Plant-based foods containing iron, especially non-heme iron, are also important as they are the main source in these diets. Vegetarians generally have lower iron stores than non-vegetarians. The risk of iron deficiency or anemia is especially higher in female vegetarian athletes. It is recommended to monitor the iron level in the body during periods of rapid development (especially adolescence and pregnancy).
Consuming very low-fat diets or eliminating all animal-derived foods from the diet may lead to inadequate intake of essential fatty acids. Dietitians working in this field advise budding vegetarian athletes to prepare menus, cook, include high-protein plant foods, acceptable animal foods in their diets (dairy products, eggs), and especially essential nutrients (vitamin D and vitamin B12, riboflavin, iron, calcium and zinc). ) should educate them about consuming products rich in .
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