Vegetarian Eating for Athletes
Vegetarian eating for athletes
Being a vegetarian athlete is a totally viable lifestyle, however there are a few considerations to keep in mind.
Being vegetarian doesn’t mean eating all fruits and vegetables – So many of my athletes that go vegetarian will eat a lot of salads and not much else. This type of eating is lacking nutrients and adequate calories! It is important to continue with a well-balanced diet to ensure adequate nutrients. Continue building your plate with a variety of proteins, carbohydrates, and fruits and vegetables. Good sources of vegetarian proteins are eggs, tofu, beans, seeds, and nuts.
Find calories without the fiber – Since athletes do require more calories than the average person, it can sometimes be tricky to get enough calories in without getting excessive amounts of fiber in a day. Individuals relying on beans and lentils for protein will often complain of stomach upset because of the high amount of fiber in their diet. Make sure to vary your proteins with items like tofu or dairy. You can also increase the nutrient density by adding sauces with nuts, oils, or avocado.
Don’t forget about the small stuff – It is easy to forget about vitamins and minerals because they make up such a small amount of our daily intake. Vegetarians are at a higher risk of not getting adequate iron, calcium, and B12. Including foods like dark leafy greens, iron fortified cereals, calcium fortified beverages, eggs, and nutritional yeast can help you get the nutrients you need. If you are concerned about these nutrients, it might be a good idea to get bloodwork done to ensure you have adequate quantities. You can schedule an InsideTracker blood test on the eNRG performance website!
