Do Vegetarian Diets Provide Enough Fuel for Athletes?
While athletes require extensive amounts of fuel to compete in their chosen field, a sufficient amount of nutrients can be derived from a vegetarian diet. As long as a vegetarian diet is well-rounded and includes the right amounts of protein, carbohydrates and fats, it will give the athlete enough nutrition to compete.
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Protein
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Legumes are a vegetarian source of protein. Athletes need protein to rebuild muscle fibers after work-outs. Athletes need more protein than non-active people--about 0.5 to 0.7 grams of protein per pound of body weight. One of the major myths surrounding the vegetarian diet is that it isn't possible to obtain adequate levels of protein, especially for athletes who build muscle. However, many non-meat sources of food provide high levels of protein, including soy, nuts, eggs, cheese and legumes.
Carbohydrates
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Grains and produce provide carbohydrates to athletes. Carbohydrates are a primary source of energy for athletes. Carbohydrates comprise between 60 to 70 percent of an endurance athlete's diet and are primarily derived from vegetarian sources, including whole grains, rice, potatoes, pasta, fruits and vegetables.
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Fats
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The healthy fat in olive oil provides fuel for athletes. Healthy fats are also an essential source of fuel for athletes, and make up no more than 25 percent of an athlete's diet. Fats are used as a stored energy source after carbohydrates are used. Furthermore, fats assist the body in absorbing vitamins. Olive oil, vegetable oil and low-fat dairy foods are all vegetarian sources of fats.
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References
- Photo Credit the athlete series image by csaba fikker from Fotolia.com kidney beans image by cherie from Fotolia.com Pasta image by Yvonne Bogdanski from Fotolia.com Bottle of Olive Oil image by kellykramer from Fotolia.com
