Plant-based diets are packed with vitamins and minerals, but the vegetarian runner is at a potential risk for nutritional deficiencies if proper dietary planning is not heeded to sustain an active lifestyle. Fortunately, paying attention to adequate protein, mineral and vitamin intake can ensure that vegetarians maintain their running schedule, and that they even excel in performance by allowing the benefits of vegetarianism to work for them.
Protein
Protein is necessary in sustaining physical activity. According to registered dietitian Sabine Weber, protein repairs tissues and muscles, builds red blood cells and synthesizes hormones and enzymes. But because protein often comes from meat sources, vegetarians risk inadequate intake that could result in poor performance and low energy. In addition, plants – though often abundant in protein – do not individually contain all nine essential amino acids, as animal protein does. As a result, Weber advises that vegetarians consume a variety of plant proteins throughout the day to ensure that all amino acids are ingested. Furthermore, soy protein provides all essential amino acids on its own and can easily be incorporated into a meatless diet. Other plant protein sources include beans, legumes, nuts and seeds.
Minerals
One of the most important minerals for vegetarian runners is iron, as it is often the first to become deficient if proper measures are not taken. According to sports nutritionist Ruth McKean, vegetarian athletes are at a higher risk for anemia by not eating red meat, which contains a form of iron easily absorbed by the body. Female runners are at an even greater risk, according to research conducted by sports physician Alvin Loosli and nutrition consultant Jaime Ruud, as iron deficiency in female athletes is linked to menstrual abnormalities and the possibility of osteoporosis. However, McKean advises vegetarian runners – even female ones – to rest easy, as proper planning can ensure that iron stores stay high. McKean recommends ingesting iron-rich plant sources (such as green leafy vegetables, fortified breakfast cereals, beans and tofu) with vitamin C to aid its absorption. Drinking a glass of orange juice with breakfast, for example, will better guarantee that iron is distributed into the body. Similarly, McKean suggests avoiding tea or coffee with such meals, as both beverages interfere with iron absorption.
An equally important mineral for vegetarians is calcium, as runners with low dietary calcium increase their risk of bone and stress fractures. Weber recommends that vegetarian runners aim for 1,000 milligrams of calcium a day, either through dietary supplements or through an average of three calcium-rich food servings per day. Vegetarian foods rich in calcium include leafy greens, calcium-fortified juices, soy products and breakfast cereals. Dairy foods are also high in calcium, if milk products are included in the vegetarian’s diet.
Vitamins
Vitamin B12 deficiency can become a problem for strict vegans who ingest no animal products at all, as this vitamin is found only in meat and in animal derivatives such as dairy and eggs. McKean advises that vegan runners should consume foods fortified with vitamin B12, or make sure to take a vitamin B12 supplement, as this vitamin is needed for red blood cell production.
Runners need not avoid vegetarianism, and can in fact reap the benefits of this healthy diet to sustain their level of activity if they pay attention to adequate nutrition. A nutritionally sound vegetarian diet should include a wide variety of foods and must mind the intake of essential vitamins, minerals and proteins. With proper planning, vegetarian runners can use their diet to maintain peak performance and keep their bodies in good health.
 |
