Sports nutrition for vegetarians

Tips On Sports nutrition for vegetarians

I like feeling good as an athletic person and I do love sports.

Taking these factors into consideration, suffice it to say that added to my competitive nature being well informed on how proper nutrition could directly affect my athletic performance is something that I strive to be well on top of.

The vegetarian athlete faces many challenges.

For non-meat eaters such as myself, planning ahead and having variety is essential for proper sports nutrition for vegetarians to meet all our nutrient needs. The diet must rely on a variety of plant foods including whole grains, fruits, vegetables, nuts, seeds, legumes, and dairy and eggs for some vegetarians.

Essentials To Be Met Through A Sports Nutrition for Vegetarians Plan

To be a peak performing athlete, whether to validate a multi-million dollar contract, or to simply be able to 'hang with the fellas', some components of fitness and vitality have to be met via our diets.

These are:

ENERGY NEEDS

The primary concern for the vegetarian athlete is obtaining adequate energy. As in all athletes, needs for energy and protein are higher than the non-athlete. A high carbohydrate diet is essential to optimize muscle glycogen stores, which are the preferred source of energy during prolonged activity.

This should be a no-brainer, for energy sources in sports nutrition for vegetarians, the best (and arguably the healthiest choice) option will simply be one's favorite sweet fruits. Other good choices will be root vegetables, whole grains and some green leaves.

PROTEIN NEEDS

It is crucial to obtain adequate carbohydrate for energy so protein is not used as an energy source. Protein is needed for tissue repair, building and repairing muscles, building red blood cells and synthesizing hormones and enzymes. Protein requirements are no different for the vegetarian athlete: 1.2 to 2 gm protein per kg of body weight is practiced depending on sport and duration.


Now for some good vegetarian sources of proteins:

1. Green Leaves:

Believe or not, these babies have sufficient amounts of protein and of extremely high quality, containing all the essential amino acids. They are highly absorbable and will not ferment in the intestines nor poison the body. These greens contain a lot of alkaline minerals, which will also help to assimilate the proteins and may very well be the number 1 vegetarian source of protein.

2. Fruits:

Some of the fruits containing higher quantities of a vegetarian source of protein are
-Avocados (2.1%)
-Dates (2.%)
-Bananas (1.5%)
-Figs (2%)
-Durians (3%)
-Olives (4%)


3. Nuts
4. Whole Grains
5. Some root vegetables (such as Sweet Potatoes @ 2% by dry weight.)

MINERAL NEEDS

Calcium

Calcium is essential for all athletes but a vegan needs to plan sources from plants or supplement in the diet. Athletes with low dietary calcium may have increased risk of bone fractures and stress fractures. Athletes with poor diets and eating disorders may also have early signs of thinning bones and osteoporosis.

Iron

Iron loss is increased during heavy training. Iron is an essential part of red blood cells that helps transport oxygen to your muscles. The main symptoms of deficiency in an athlete are weakness and rapid fatigue upon exertion. So suffice it to say the need for this mineral has to be met adequately.

To handle our mineral needs for sports nutrition for vegetarians, suffice it to say an adequate consumption of RAW and PROPERLY cooked green vegetables (namely Lettuce, Cabbage, Kale, CELERY , Parsley and Spinach, would cover our mineral AND vitamin needs.

Let me add here that based on research on another subject, noted Naturopath, Dr. Stanley Burroughs mentioned that Lemons and Limes are THE richest source of vitamins and minerals known to man, so squeezing half one in warm water (with some maple syrup) may actually not hurt and could possibly help IMMENSELY in regards to sports nutrition for vegetarians.

On the subject of fatigue, allow me to mention that Celery/Apple Juice has the perfect sodium-potassium ratio (1:5), which is all-important to prevent and relieve muscle cramping and fatigue.

I could add that ironically, the occasional juice fast besides of course cleansing the body DOES add immensely to muscular endurance and cardiovascular fitness, but I get it that most are not really ready to consider such a subject, but let me present you this other helpful tip for a diet plan for nutrition for us vegetarians.

Suggested Diet Menu Plan for Sports nutrition for vegetarians

Based on scientifically proven research on thousands of people for over two centuries on such health principles as food combination and assimilation, the human body goes through a cleansing process from twelve midnight until twelve noon, and a building program from twelve noon to twelve midnight, therefore our meals during these respective periods should be harmonious with these processes of natural detoxification of the body.

As a result below is a suggested daily menu plan to aid with HEALTHY sports nutrition for vegetarians to not only increase athletic ability and performance, but to ensure that even in the latter days when one may decide to retire and what not, you still remain young and fit.

Now, though you may experience slight to no discomfort such as mild dizziness for the first couple of days of adhering to this suggested dietetic change, do not be frightened as these are merely detoxification symptoms of the body which are sure to pass in no time. Moreover, this simple discipline is bound to make the lunch meal even more enjoyable and filling. Try it for yourself and see!

Breakfast:

A choice of the following
1. A tall glass of Fresh Squeezed Orange Juice.
2. A tall glass of Fresh squeezed lemonade flavored with genuine maple
Syrup (the darker the grade the better)

Lunch:

A mono-meal of an organic fruit in season for example: Apples in the fall and winter, Melons in the summer, Berries in spring.

Dinner:

Fresh, home-made salads.

A simple dressing could be
(a) Lemon juice, olive oil and un-iodized sea-salt
(b) Avocadoes or Green coconuts blended with tomatoes and some sea salt

Or

Raw and/or cooked root vegetables such as Celery, Carrots, Potatoes, Plantains, raw or slightly heated fruit veggies (these can be blended into Soups or dressings for your salads)

For more tasty and nutritious recipes for even more adventurous treats such as Smoothies,Soups, Salads, Improved Cooked Meals you can refer to chapter 16 of the e-book available on my site

Also covered will be the following topics for the proper diet for sports nutrition for vegetarians.

1. The Protein Propaganda
2. Mucus (Disease Forming) and Alkaline (Body Healing) Foods
3. Organic vs. Conventional Products
4. Seasons and availability of Fruits and vegetables and
5. Natural Sources of Vitamins and Minerals and much more


Well, that about sums it up from my end.

Here's to health mates.

Kick Butt and Take Names



Aje


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