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protein vegetarian athletes

Are There Any Vegan Athletes Out There?

I am a vegetarian, and would like to be vegan. I am also very active, doing yoga, weight training, and running. Does the complete lack of animal protein in the diet adversely affect your performance?
Can you elaborate, Groucho? Did I imply veganism is a sport? I am merely asking how my diet will impact other aspects my life.
Dude, you people on this website are f*cking stupid. I don't want to pick a best answer.

take this on faith that i am a college athlete. If you really are an athlete one must consider oneself a "man", in your case im not to sure. One essential thing about being a man is eating meat, of which that principal has gone back thousands of years all the way to prehistoric times when caveMEN caught the meat for the family. Eating meat not only makes you a man but it provides great amounts of protein that you need for an active lifestyle. So be a man and take a good bite out of a juicy bloody steak.

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Athlete Nutrition Guidelines

Nutrition can be quite an advanced topic when you reach elite levels, but there are some basic athlete nutrition guidelines that apply to mere mortals and dedicated fitness devotees alike.

The term athlete is used in a general as well as specific sense. In general, it means any sports person - one who regularly participates in sports. More specifically, the word is used to describe participants in track and field events, i.e. events involving jumping, running and throwing. Athletes have above average physical abilities. To achieve and maintain these abilities, they need to undertake a vigorous exercise routine, proper dietary intake, adequate rest and be very disciplined about all these. Neglect of any component can result in a below-par performance.

Food is what we eat, nutrition is what we need. Although the nutrition requirements vary according to the event in which the athlete participates, there are certain general guidelines regarding the diet of athletes. A healthy diet for an athlete includes the following elements:

• carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Fibers
• Water

Carbohydrates are the chief providers (about 50%) of energy during early stages of a medium level exercise and when the exercise is of a short duration (about 1 to 1.5 hours). Carbohydrates provide more energy for the same amount of oxygen consumed as compared to fats. Oxygen is obtained from inhaled air; thus burning of carbohydrates results in less exhaustion. Carbohydrates are available in honey, fruit, milk, cereals, potatoes, lasagna, other grain products and sugar. Fats are the main energy providers during long duration exercises; while free fatty acids supply the remaining half of the energy during moderate exercise (the other half being provided by carbohydrates). Fats are a concentrated source of energy and their use in providing energy avoids the use of protein for the same purpose. This is useful as protein is required for the building up of tissues.

Proteins are the building blocks of the body, building and repairing tissues and muscles. They along with carbohydrates and fats also provide energy and play a significant role in strengthening the immune system. The intake of proteins may have to be increased for an athlete. However, excessive intake of proteins results in increased water requirement for eliminating nitrogen through urine, thus leading to dehydration. Extra protein intake also results in a higher metabolic rate that requires more oxygen.

Minerals are an important constituent of an athlete's diet. Potassium regulates muscle activity, iron is required for the formation of hemoglobin and therefore in carrying oxygen, calcium is essential for building strong teeth and bones and zinc is required for normal growth and for energy production in muscle cells. A normal diet diet is enough to replenish the loss of sodium due to sweating. Excessive sodium intake should be avoided. Potassium-rich foods like oranges, bananas and potatoes provide enough quantity of the mineral. Here again, excessive intake will lead to hyperkalemia, causing muscle weakness and palpitations. Iron is contained in meat, poultry, fish and some vegetarian diets as well. More than normal iron intake can lead to constipation. Dairy products are a good source of calcium.

Vitamins assist in better absorption of iron and play a role in the metabolism of proteins, carbohydrates and fats. They also act as anti-oxidants preventing cell damage. Athletes are more vulnerable to cell damage as they inhale more oxygen. Fruits and vegetables in general, contain vitamins. Fibers keep the bowels regular and reduce blood cholesterol.

Last but not least, is water. Water levels directly affect fluidity of blood which transports nutrients, and therefore energy inside the body. Water also regulates the body temperature. Water is obtained through fluids. Low temperature fluids should be preferred as they are absorbed quickly. It is better to consume water at regular intervals during the day and not wait till thirst makes itself felt, as by then the athlete is exhausted. This is in addition to the ad hoc consumption during exercise.

Apart from the nutritional requirements, certain dietary practices are of great help. Having a healthy and adequate breakfast will keep hunger in control and start the day on high metabolism. Ideally, five meals should be eaten daily. This spreads out the intake, helps digestion and keeps the energy levels high. Post-exercise meals aid in quick recovery of lost energy. And, it is always advisable to stay away from canned and fried foods.

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Loss Weight Diet and Free Diet Articles Explains how to cut calories and reduce fat in a diet. Recommendations on achieving and maintaining a healthy weight, and selection of low-calorie, reduced fat foods and beverages. Provides free diet information, and exercise plan, with an explanation of each phase including low carb diets, diet reviews, and other health information

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