Guidelines for Vegetarian Athletes

By Ilana Katz, M.S., R.D.

Athletes contemplate vegetarianism for many different reasons. For some it is a phase, or just another attempt to improve performance. For others it is an aversion to eating animals. There are also ethical reasons for not eating meat and for many it is a weight-loss strategy. Whatever the motivation behind it, vegetarianism may be a healthy or a harmful way to eat, depending on how you go about it. The keys to making vegetarianism work are knowing the nutritional requirements and implementing them with appropriate food choices.

The question of how much protein is enough seems to haunt most athletes, especially those that choose to be vegetarian. Furthermore, the essential vitamins and minerals derived from animal-based foods need particular attention.

Protein requirements are expressed based on body weight. On average, 0.8 gram of protein is required per kilogram of body weight per day. Thus, a 150 lb person (70kg) requires 0.8 times 70 kg, which equals 56 grams of protein per day. Athletes have a slightly higher protein requirement than the average person because they break down more muscle proteins during and after workouts. Athletes require between 1.5 and 2.0 grams of protein per kg. Thus, a 150 lb (70 kg) athlete requires between 105 g and 140 g per day. In grams, this amount may look substantial; however, in proportion to daily caloric requirements, it should be no more than 20-25%. Most athletes tend to consume more than sufficient protein without a second thought, as long as they are including animal products in their diet. Vegetarian athletes may need to monitor their protein intake more carefully. Nevertheless, it is possible to get ample protein for athletic performance from sources other than animals.

Learn more about guidelines for vegetarian athletes in the full article.



Nutrition article courtesy of PacificHealth Laboratories, makers of nutrition tools such as Accelerade, Accel Gel, Endurox R4, Endurox Excel and much more. For product information or to purchase products, please visit www.pacifichealthlabs.com.

Comments

[Colleen]

Question...I've never really considered myself an "athlete", but I have usually incorporated some type of workout on and off throughout my life and have recently started a new running/workout regimen. I'm a vegetarian and I am concerned about the amount of protein I consume. Is it best to just start with the "average person" estimate of .8 grams per kilo per day and how do I know if/when I should increase my intake? Thanks.