vegetarian athlete diet

vegetarian athlete diet

vegetarian athlete diet

I'm not a vegetarian, but I feel so guilty. What do you think?

I tried vegetarianism at different points thought the years and always I liked being a vegetarian. The unfortunate part is that I have a lot of food allergies that severely limit my sources of protein. I am allergic to soy, (Celiac disease gluten), legumes (beans) and nuts. Now traditionally, as a meat eater these dietary restrictions do not bother me too much because I have many options. But since I'm vegetarian very limited. I'm 6'4, 23 year-old athlete need to get a lot of protein, according to my doctor and a dietician. In recent months I have been eating a lot of eggs and cheese, but I am so sick of eggs and cheese now that the idea makes me want to vomit. I can not keep a vegetarian diet. My hair was falling in drops recently. I felt so weak and malnourished. What are your thoughts?

You can only do what you can do. I think that would be incredible if he did go back to eating meat, you did everything possible to ensure the animals were raised ethically, and eating animals wild game (a wild animal hunted and killed someone.) (The latter may sound unppetizing, but ethical - providing the hunter was unethical.) If you do not have no problem with the domestication, small then, organic farms are probably to be searched. "Organic" does not mean "ethical" but should make a proper diet (plants for herbivorous IE), without artificial ingredients. With a smaller farm, the animals are kept in pens high density fattening, so do not have to be pumped full of antibiotics. ... In addition to their daily lives are better. Look for farms where the animals are free to roam and graze. Go to farmer's markets and talk to some farmers, and find one or two you feel you can trust are ethical. That way, you may feel very good about the animal products they consume. I'm vegan and my husband eats meat. He jokes that he is giving to the meat of an animal at a time. For several years, not eat beef. It does still eat almost any other common food of animal origin, although (chicken, turkey, pork, seafood). It's huge: just under 7 'tall and 300 pounds. His biceps were bigger than my legs. Well ... expected. bigger than my legs A LOT! Probably twice as large. Give up beef have certainly not harmed. :-) Good luck! Sounds like you're in a difficult situation. Just remember, you can be ethical in their choices, even if you eat animal products. Be true to yourself.

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Exercise, train, and compete at your best on a vegetarian diet. Few segments of the population are more mindful of their food intake than athletes and vegetarians. This book combines the unique demands of sports with a healthy vegetarian diet...

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If there is one topic that gets people in the sports nutrition arena hot under the collar, is the age old " vegetarian versus meat eater" debate. In particu- lar, the debate is focused on whether or not vegetarian diets are adequate and equivalent to diets that include meat when it comes to adding muscle mass. Outlining the entire debate of both sides of the fence is beyond the scope of this discussion. I am going to stick to the debate regarding how a veg- gie diet vs. a meat-containing diet in uences muscle mass, rather than the larger picture of whether or not vegetarian diets are inherently healthier than diets that contain meat and vice versa.

In a nutshell, strict vegetarians (vegans) maintain that meat is not essential
for building muscle and a diet that mixes complimentary foods such as
beans and rice is adequate.

Lacto-ovo vegetarians ( vegetarians that include milk products and eggs)
further maintain that the inclusion of milk and eggs, as highly bioavailable
complete proteins, is more than adequate for athletes trying to build mus-
cle and maintain peak performance.

Omnivores (omnivore meaning people who eat a wide variety of foods in-
cluding meat) argue that meats such as chicken, beef and others are by
nature more anabolic for a variety of reasons.

So who's right?

This debate has not been adequately looked at in the research but we do
have some data that supports the omnivore's position. For example, sev-
eral studies have found that meat-containing diets are superior for testos-
terone production than strict vegetarian diets.

As most people know, testosterone is an essential hormone for increasing
and maintaining muscle mass while keeping body fat low. It's also essential
for libido and mood in both sexes, but particularly important for men.

One study called,"E ects of an omnivorous diet compared with a lacto-ovo
vegetarian diet on resistance-training-induced changes in body composi-
tion and skeletal muscle in older men” looked directly at this debate.

The researchers wanted to nd out if an omnivorous (meat-containing)
diet was superior to a lacto-ovo vegetarian diet on the retention of muscle
mass of older men put on a weight training routine.

Nineteen men aged 51 - 69 years old were enrolled in the study that ran
12 weeks. Nine men ate their normal meat containing (omnivorous) diet,
providing 50 percent of total dietary protein from meat sources such as
pork, chicken, sh and beef. Another 10 men followed a lacto-ovo type
vegetarian diet for the duration of the study, with both groups following a
weight training schedule.

Although the strength increases between groups were roughly the same,
the study found that the whole-body changes in skeletal muscle size dif-
fered signi cantly between groups. Whole-body muscle mass increased in
the omnivorous group, while it actually decreased in the lacto-ovo group.
Apparently, the meat eaters gained muscle over the 12 weeks while the
lacto-ovo eaters lost muscle mass. Ouch!

The authors concluded:

“...consumption of a meat-containing diet contributed to greater gains in fat-
free mass and skeletal muscle mass with resistance training in older men than
did an a lacto-ovo diet.”

Is this a slam dunk against the vegetarian diet as it relates to the claim that
it is just as good as a meat-containing diet for increasing muscle mass? No,
but it does lend some support to the idea that omnivorous diets have an
edge for producing optimal levels of anabolic (muscle building) hormones
and increases in muscle mass. More research is clearly needed to con rm
this, however.

There is still some debate over which of the two diets is healthier, however,
and that has to be factored into peoples’ choices as to which diet is best
suited for them.

One area in which vegetarian diets are de cient vs. omnivorous diets is
in muscle creatine stores. In the absence of supplementation, vegetar-
ians have been found to have lower total muscle creatine - which could
limit lean mass gains in response to training. The good news is that a re-
cent study con rmed that vegetarians on a resistance training program
responded well to creatine supplementation: their relative gains in work
performance, total creatine/phosphocreatine levels, and lean tissue mass
were even greater than the response for omnivores taking creatine, due to
lower starting creatine levels. The researchers concluded:

“...subjects with initially low levels of intramuscular Cr ( vegetarians) are more
responsive to supplementation.”

Other areas of concern for vegetarians are: iron status (the iron in plant
foods is less bioavailable than the iron in animal foods), zinc, vitamin B12
(cyanocobalamin), vitamin D (cholecalciferol) and calcium. The very high
ber intake associated with vegetarian diets may also, ironically, limit the
number of calories a vegetarian athlete can consume. This is the basis for
the Ornish Diet, which recommends a vegetarian or near- vegetarian diet
for weight loss, on the grounds that eating high ber plant foods automati-
cally limits calorie intake.

The take-home lesson is that vegetarians wanting to increase lean body
mass should make sure that important nutrients normally supplied by
meat and other animal protein sources are included using a combination
of appropriate foods and supplements.

It is not impossible to gain a signi cant amount of lean body mass on a
vegetarian diet: legendary bodybuilder Bill Pearl is perhaps the best known
example. Truth be known though, my bet would be in favor of the omnivo-
rous diet if optimal muscle mass is the goal.

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Finally, the diet vegetarians have been waiting for, Have you been feeling left out lately? Many is the vegetarian or vegan who has watched their meat-eating friends with envy as they followed the Atkins diet and the pounds dropped off. There`s no doubt about it: a high-protein, low-carbohydrate diet really does work. But what about vegetarians and vegans? Is it possible to follow a high-protein diet without the fry-ups or the meat? And can it really be a healthy way of life? The answer to all these questions is a resounding `yes`. Top vegetarian cookery writer Rose Elliot has devised an easy to follow, meat-free answer to the Atkins diet. Scientifically formulated to make your metabolism stop burning carbs and start burning fat, her diet helps you to lose weight and make carb cravings, mood swings and energy lows a thing of the past. With over 80 delicious, mouth-watering recipes, top tips for losing weight and staying slim, carbohydrate counters, menu plans and an explanation of why the diet works, this is the must-have book for any vegetarian or vegan who wants to lose weight.

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