By: Debra Wein

Part 1 | Part 2

Athletes exercise more than the average person and are less likely to be overweight. Many athletes abstain from tobacco and drugs and limit their alcohol intake as well. Nevertheless, a vegetarian diet is usually high in fiber, low in fat and cholesterol, and rich in antioxidants, phytonutrients, and other important nutrients².

Vegetarian Myths

Despite the lengthy list of benefits attributed to following a vegetarian diet, there are various myths that still persist with regards to its appropriateness for athletes. Below are some myths and truths surrounding vegetarian athletes.

Myth:
Nutrient Reduction From Plant Foods

A diet of a vegetarian athlete which emphasizes plant foods, in order to enhance carbohydrate intake and optimize body glycogen stores, may lead to increases in dietary fiber and phytic acid intake to concentrations that reduce the bioavailability of several nutrients including zinc, iron, and some other trace minerals.

The Truth:

There is no convincing evidence that vegetarian athletes suffer impaired nutrient status from the interactive effect of their heavy exertion and plant-food based dietary practices to the extent that performance, health, or both are impaired⁷.

In general, athletes take in higher calories to meet the physical demands of their sport, and are therefore less likely to have low nutrient intakes.

RELATED ARTICLE

The Vegetarian Athlete. With the increasing proof of the many benefits that can be obtained from this type of diet, it is not hard to see why an increasing number of athletes are opting for the vegetarian alternative. [ Click here to learn more. ]

Myth:
Inadequate Protein Intake

Vegetarian athletes can not take in adequate amounts of protein.

The Truth:

Data indicate that all essential and nonessential amino acids can be supplied by plant food sources alone as long as a variety of foods is consumed and the energy intake is adequate⁷.

Including a variety of soy and soy products, nuts, beans, and lentils (low fat dairy and fish, if preferred) is important for an adequate protein intake.

Related Soy Articles:

• Soy Vs. Whey: The Latest Research!
  "There is an alternative protein source considered to be equally as effective as whey: soy."

• A Case Against Soy!
  "There is a great deal of scientific evidence that soy formula can be damaging to newborns."

• The Vindication Of Soy Protein!
  "Soy protein has been found to reduce cholesterol in a wide range of animal species and man."

• Other Soy Articles...

Myth:
Risk Of Oligomenorrhea

Vegetarian female athletes are at increased risk for oligomenorrhea (abnormally slight or infrequent menstrual flow).

The Truth:

Evidence suggests that low energy intake, not dietary quality, is the major cause of irregular menses [(irregular menstrual cycle)]⁷. Taking in adequate calories and a variety of foods is important for normal menses.

When athletes choose vegetarian diets, they must plan with care to be sure that they are taking in adequate nutrients including total calories, protein, the B vitamins, iron, zinc, calcium, vitamin D, and omega-3 fatty acids⁶.

Next Issue...

In the next issue of the NSCA's Performance Training Journal, we will discuss different types of vegetarians and what foods vegetarians should eat to meet certain vitamin and mineral requirements.

This article originally appeared in NSCA's Performance Training Journal, a publication of the National Strength and Conditioning Association. For a free subscription to the journal, browse to www.nsca-lift.org/perform.

About the Author

Debra Wein, MS, RD, LDN, NSCA-CPT is a faculty member at the University of Massachusetts Boston and adjunct lecturer at Simmons College. Debra is the President and Co-founder of The Sensible Nutrition Connection (SNaC - www.sensiblenutrition.com), a consulting firm established in 1994 that provides nutrition services to individuals, universities, corporate wellness programs and nonprofit groups.

References

1. Berkow SE, Barnard ND. (2005). Blood pressure regulation and vegetarian diets. Nutrition Reviews, 63(1):1 - 8.
2. Chang-Claude J, Hermann S, Eilber U, Steindorf K. (2005). Lifestyle determinants and mortality in German vegetarians and health-conscious persons: results of a 21-year follow-up. Cancer Epidemiology Biomarkers & Prevention, 14(4):963 - 968.
3. Fraser GE. (2005). A comparison of fi rst event coronary heart disease rates in two contrasting Ccalifornia populations. Journal of Nutrition Health and Aging, 9(1):53 - 58.
4. Kendall CW, Jenkins DJ. (2004). A dietary portfolio: maximal reduction of low-density lipoprotein cholesterol with diet. Current Atherosclerosis Reports, 6(6):492 - 498.
5. Key TJ, Davey GK, Appleby PN. (1999). Health benefi ts of a vegetarian diet, Proceedings of the Nutrition Society, 58(2):271 - 275.
6. Leitzmann C. (2005). Vegetarian diets: what are the advantages? Forum of Nutrition, 57:147 - 156.
7. Nieman DC. (1999). Physical fi tness and vegetarian diets: is there a relation? Th e American Journal of Clinical Nutrition, 70(3 Suppl):570S - 575S.
8. Sabate J. (2003). Th e contribution of vegetarian diets to human health. Forum of Nutrition, 56:218 - 20.

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Debra Wein

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