Can endurance athletes be vegetarians?

by Michelle Caron

Algonquin College Library Technician Student

SIRC Intern

All athletes want to be better, faster and stronger than their opponents. On race days, athletes need food that will give them the energy to get through to the end of the day. In order to accomplish this goal, the right combination of carbohydrates, proteins and fats are required. Endurance athletes need to consume more calories than the average person, so when an athlete makes the decision to become a vegetarian it can be a complicated move.

High performance comes with good health so many athletes have been exploring vegetarianism as a viable lifestyle change. There are various types of vegetarianism:

• Vegan: This group excludes animal food and animal products. They eat only plant-based food. 
• Lacto-Vegetarian: This is a pure plant diet that includes dairy products. 
• Lacto-Ovo-Vegetarian: Will not eat meat products but includes eggs and dairy 
• Pesco-Vegetarian: Does not eat meat but includes fish. 

Comprehensive research is highly recommended so that athletes can make an informed decision before cutting meat out of their diet. Without that knowledge base, vegetarian diets have the potential to be unhealthy (saturated fats, refined carbohydrates, low protein, iron, zinc and calcium). That being said, vegetarian diets are able to support an athletes’ needs and with careful planning it can be done. Some tips to consider:

• Prepare your meals at home 
• Vary the foods you eat 
• Make smart choices by monitoring protein intake 
• Try to eat small, frequent, nutrient packed meals throughout the day to keep energy and blood levels stable

Nutrition deficiency can happen very easily when someone is going through intensive training. This can be avoided if you incorporate nutrient rich foods. Some staples to incorporate into your diet should include: 

• Hummus 
• Beans – kidney, black beans and lentils 
• Nuts and nut butters – almond, cashew 
• Brown rice 
• Whole grains 
• Fortified soy milk 
• Seeds containing Omega 3 – flax, hemp, chia, sesame, pumpkin, sunflower 
• Good iron sources – spinach, broccoli, oatmeal and fortified cereals 
• Vitamin supplements 

If you feel you are out of your depth regarding nutrition and vitamin supplements, Dieticians of Canada is a wonderful resource that provides comprehensive information on healthy nutrition for athletes. It is possible to maintain a healthy, plant-based diet and still perform at higher levels if you educate yourself and ensure all your nutritional needs are met. 

For more information on vegetarianism and sport, please contact SIRC. 

References from the SIRC Collection: 

1. Crosland, J. "The Athlete's Guide To Turning Vegetarian: More And More Athletes Are Turning Vegetarian. But It's Vital They Follow Some Simple Guidelines. Jeanette Crosland Suggests How It Should Be Tackled." The Coach (Peterborough, England) 4 (2001): 42-44. 
2. Eberle, S.G. "Vegetarian Diets For Endurance Athletes." Strength & Conditioning Journal 26.4 (2004): 60- 61. Fuhrman, Joel, and Deana M. Ferreri. "Fueling The Vegetarian (Vegan) Athlete." Current Sports Medicine Reports 9.4 (2010): 233-341. 
3. Nisevich, Pamela M. "Training Tips For Vegetarian Athletes." IDEA Fitness Journal 6.4 (2009): 56-58. 
4. Seebohar, Bob. "VEGETARIAN EATING Life Style." Triathlon Life 10.4 (2007): 36. 
5. Venderley, Angela M., and Wayne W. Campbell. "Vegetarian Diets: Nutritional Considerations For Athletes." Sports Medicine 36.4 (2006): 293-305.

The Need for Fibre

Although it has very little caloric value, fibreis still essential to your diet and offers a wide range of health benefits. The recommended daily allowance of fibre is 20-35 grams per day between soluble and insoluble varieties (although the average daily fibre intake is closer to 15 grams). While all athletes, recreational and competitive, need to make sure of a regular supply of fibre in their diets, athletes may need to decrease fibre pre-competition to prevent intestinal problems.

Soluble fibres, which have the added bonus of reducing blood cholesterol levels and help control blood sugar levels, are found in lentils, beans, nuts and some vegetables and fruit. This fibre forms a gel by attracting water, which slows down digestion. In addition it helps with over eating and weight loss. 

• Weight loss aid - an apple and a biscuit both have 60 calories. However an apple which has high fibre content and water compared to the sugar and fat of the biscuit. The apple is more filling and satisfying unlike the single biscuit. Many of us can eat a few biscuit in a single serving but the same cannot be said for an apple. 

On the other hand insoluble fibres pass through the gastrointestinal tract relatively quickly and add bulk to our diet.  It is believed that insoluble fibres help to decrease your risk of colon cancer by removing toxins from the colon and controlling/balancing the acidity levels in the intestine.  Insoluble finders can be found in whole wheat and grains, seeds, the outer skins of fruits and vegetables.

• Digestive health- our intestines are made of smooth muscle, these muscle require, like any other muscle to be exercised. Food is pushed through the intestines in an action called peristalsis. Fibres add bulk to our food, helping the food pass with less pressure. Lack of fibre can cause diverticulitis. This is a painful and serious medical condition where bacteria filled bulges develops on the walls of the intestine.  

To get your daily fix of fibre eat a wide variety of fruit, vegetables, grains, and other natural foods.

Foods high in fibre  · Cooked black beans   · Kidney beans  · Bran cereal  · Apples and pears with skin  · Avocado  · Red lentils

Foods low in fibre  · White bread  · White rice  · White pasta  · Refined meals

Source from the SIRC Collection:

Dale, P. The F Word (2011). Ultra-FIT.

Going Gluten-Free

The gluten-free food trend has become more popular and many athletes are questioning whether it's something they should try.

The main reason people decide to omit gluten is that they have been diagnosed with celiac disease.  Celiac disease is when gluten, a protein found in wheat and other grains, damages the intestines and prevents the body from absorbing essential nutrients.  Along with intestinal damage, celiac disease can cause pain, bloating, fatigue and bone loss. 

Some athletes feel that they have more energy after giving up gluten, but that is usually because they have been forced to cut out processed foods and have replaced them with fruits and vegetables. 

If you have been diagnosed with celiac disease or suspect a gluten sensitivity, be aware that a lot of unexpected foods have gluten and that you will need to be an avid label reader to avoid further issues.  Some items to watch for are:

• Cheese, yoghurt or ice cream
• Roasted or seasoned nuts
• Processed meat
• Soups and sauces
• Flavoured or herbal teas
• Natural supplements or protein powders

Although many people are making the switch, there are still a lot of nutrients to be had from whole grains so athletes should not make this decision lightly.  Because this is a relatively new issue, research on this topic is minimal so its recommended that athletes only make the switch if they are diagnosed with a gluten sensitivity or celiac disease.

References from the SIRC Collection

1. Crosland J. Coeliac disease and sport. Coach. March 2004;(21):54-56. 
2. Eberman L, Cleary M. Celiac Disease in an Elite Female Collegiate Volleyball Athlete: A Case Report. Journal Of Athletic Training. 
3. Hamilton A. Wheat gluten and muscle damage. Peak Performance. February 2009;(273):11. 
4. Keihanian S, Burke K, Levey J. Sports Dietary Supplements: Overview and Effect on the Gluten-Sensitive Athlete. AMAA Journal. 
5. Managing Celiac Disease in the Athletic Population. Athletic Training & Sports Health Care: The Journal For The Practicing Clinician. May 2011;3(3):110-111. 
6. Mancini L, Trojian T, Mancini A. Celiac Disease and the Athlete. Current Sports Medicine Reports (American College Of Sports Medicine). March 2011;10(2):105-108.

Do Quick-fix Diets Work?

It’s human nature to be on the lookout for the "magic diet/pill" that will give us that quick-fix when it comes to losing weight.  This attitude has fueled the craze for new fad diets while encouraging the belief that if we eat specific “healthy” foods the weight will just come off.  Can these diets give us what we are looking for?   

Well, the quick and easy answer is no.

New research has found striking results between weight loss, exercise and diet trends; those who exercised more and ate less were significantly more likely to lose weight.  Many of you will not find these findings surprising, but the research uncovered on quick-fix diets was.

People who claimed to follow popular diets, liquid diets, non-prescription weight loss pills and diet foods/products were not associated with weight loss.  In fact, most of the successful weight loss methods are accessible and inexpensive.   

• Join a cycling or running club (or recruit a friend)
• Walking on your lunch break
• If you can't manage the 30 mins a day exercise requirement, go with 15, any exercise is better than nothing
• Sign up for a class: yoga, pilates, martial arts or zumba 

Safe, maintainable weight loss is 1-2 lbs/week, by lowering your calorie intake by just 250 calories and increasing your daily exercise will average a loss of about 1 lb per week.  It is also recommended that you speak to your doctor or dietician before starting any significant weight loss program.

There really is no substitute for eating healthy and getting regular exercise; joining a weight loss program/group helped people stick to their exercise regimen and reported greater weight loss so grab a friend and get outside!

References from the SIRC Collection

1. Clark N. SPORT NUTRITION. Dieting Gone Awry--When Food is Foe. Palaestra. January 2010;25(1):47-48.
2. Crerand C, Wadden T, Foster G, Sarwer D, Paster L, Berkowitz R. Changes in Obesity-related Attitudes in Women Seeking Weight Reduction. Obesity. March 2007;15(3):740-747.
3. Hicks R. Fad diets risk your health. Cycling Weekly. April 14, 2011;:33.
Kelley L. FAD DIETS: STOP THE YO-YO MADNESS!. Triathlon Life. Summer2008 2008;11(3):40.
4. La Bounty P, Campbell B, Antonio J, et al. International Society of Sports Nutrition position stand: meal frequency. Journal Of The International Society Of Sports Nutrition. January 2011;8(1):4-15.
5. Long-term changes best route to weight loss. Handball. February 2007;57(1):25.

Should we be eating like cavemen?

Diet trends pop up everyday that make crazy claims for your health, weight and even longevity. Most of us know to ignore the latest fad, but there is one diet that seems to be gaining some ground. The Paleolithic diet is referred to as the caveman diet, Stone Age diet or hunter–gatherer diet.This diet consists of foods that are assumed to be available to humans prior to modern agriculture.

What does it consist of? 

A generous amount of protein is recommended, including meat, particularly lean game meats as well as poultry, fish and eggs.  A good amount of vegetables from leafy greens to root vegetables should also be included.  Fruit and nuts are consumed in smaller amounts with a preference for lower sugar fruits such as berries. 

It's surprising that fat is recommended in comparatively large amounts compared to other diets.  Coconut oil, ghee, lard and duck fat are all included on the list with only vegetable oils being eliminated.  It's worth noting that the paleo diet allows fresh or dried herbs and spices so that tasty dishes can be created.

Foods that are off limits: 

• Cereal grains and legumes (no wheat, rye, barley, oats, brown rice, corn, soy) 
• All sugars 
• Dairy (with the exception of butter) 

Overall, this diet is high in protein, polyunsaturated fats, fibre, vitamins, minerals, antioxidants and is low in saturated fats and sugars which is generally considered to be good for you.  However, as this is a relatively new idea, studies done on this topic are minimal, so the benefits of this diet are largely unknown.

Remember that nothing substitutes a healthy active lifestyle and adopting the paleo diet is a big change that includes significant planning and preparation.  So before you jump on board, it's worth doing your research and talking to your doctor first. 

 References from the SIRC Collection: 

1. Brehm B. The paleolithic lifestyle: helping stone age bodies adapt to modern times. Fitness Management. July 2001;17(8):30-31.
2. Eating like cave men. Cycling Weekly. September 11, 2008;:27.
3. Eaton S, Eaton III S. Paleolithic vs. modern diets--selected pathophysiological implications. European Journal Of Nutrition. April 2000;39(2):67.
4. FITZGERALD M. Should You Eat Like a Caveman?. Triathlete. December 2010;(320):42-44.
5. Let's go paleo!. Cycling Weekly. January 28, 2010;:38-41.
6. Mickleborough T. Understanding Fatigue And the Paleo Diet. Triathlete. August 2009;(304):128-129.

Fuel your body for winter

This time of year life gets tends to get a little busier and with all the events during the holiday season it's easy to let good nutrition habits fall to the wayside. The transition to colder, darker days has an impact on our bodies, especially when trying to keep up with work and family, as well as trying to stay healthy and fit. As the weather gets colder it's good to remember that you don't need to eat more, just differently.

Vitamin D - Statistics Canada found that more than 1.1 million Canadians are Vitamin D deficient which is low enough to cause nutritional rickets in children and osteoporosis in adults. While you can get Vitamin D through foods like milk, egg yolks and fish with bones, it's important to spend some time in the sun as well. If you are unable to get the required amount of Vitamin D through the above methods, supplements are an option, although it's a good idea to talk to your doctor first.

Omega 3's - For those Canadians that suffer from Seasonal Affected Disorder (SAD), nutrition experts recommend introducing  Omega-3 fats in your diet since these have been shown to relieve symptoms of mild depression. Salmon, walnuts and flax seeds are all good sources of Omega-3 fats.

Include seasonal vegetables - Seasonal vegetables can be great sources of anti-oxidants, Vitamin C, folic acid, among others.  Some of the super stars include winter squash, red bell peppers, oranges, collard greens and other dark leafy vegetables.

Zinc and Vitamin E - Whole nuts and seeds are rich in Vitamin E which is a strong anti-oxidant and foods like oysters, beef, turkey, ricotta cheese and beans all contain zinc which helps your boost your immune system.

Eating out regularly is very accessible nowadays, especially during the holiday season and when done occasionally, it can be a nice change from eating at home. However, starting from scratch with as many natural and seasonal ingredients as possible is your best option. With a little planning, your winter nutrition should keep you fit, happy and healthy all the way to spring.

References from the SIRC Collection:

1. Burke L. Nutrition for Winter Sports: An Interview with Sports Dietitian Susie Parker-Simmons. International Journal Of Sport Nutrition & Exercise Metabolism. October 2005;15(5):567.
2. Burrell S. Getting Through the Tough Winter Months. Bicycling Australia. May 2008;(151):88-89.
3. Clark N. Winter Nutrition—Fueling for Cold Weather Exercise. ACSM Fit Society Page. Winter2012 2012;:8-9.
4. Cort M. Nutrition: AVOID TIPPING THE SCALES DURING WINTER. Modern Athlete & Coach. July 2009;47(3):17-18.
5. Meyer N, Manore M, Helle C. Nutrition for winter sports. Journal Of Sports Sciences. December 2, 2011;29:S127-S136.
6. The role of vitamins and dietary-based metabolites of vitamin D in prevention of vitamin D deficiency. Food & Nutrition Research. January 2012;56:1-8.