The athlete and the vegetarian diet

For years the vegetarian diet nutritional deficiencies, especially at the protein level. In recent years, several studies and associations have positioned themselves proving that it is not true, as long as it is properly planned and individually adapted.

• Recommendations for how much protein to eat will vary depending on the type of exercise you do.
• In a strict vegetarian diet, vitamin B12 must always be supplemented.
• Cooking cereals for a long time or soaking legumes for several hours deactivates phytic acid, improving the absorption of iron, calcium and zinc.

What nutrients should be taken into account?

Protein

Recommendations regarding the amount of protein that should be ingested will vary depending on the type of exercise being performed. In resistance exercises, such as running or swimming, you need 1.2-1.6 grams of protein per kilogram of weight per day. In strength training, such as weight lifting, you need between 1.7-1.8 grams of protein per kilogram of weight per day, although it will always vary depending on the person. High-quality protein (that which contains all the essential amino acids) are those of animal origin (meat, fish, milk and eggs), but it is perfectly feasible to obtain high-quality protein through combinations of vegetable proteins to obtain a complete protein, since that do not contain, in sufficient quantities, all the essential amino acids.

Plant protein combinations:

-Legumes + cereals: lentils with rice, couscous with potato and chickpeas, hummus with bread sticks ...

-Legumes + nuts: chickpeas with walnuts, bean burger with oats, chickpeas with raisins, spinach and pine nuts ...

-Cereals + nuts: walnut bread, almond cake ...

Iron

It is important to clarify that the iron of animal origin (heme iron) is absorbed between 15 and 35%, and iron of vegetable origin between 1 and 20%. The absorption will depend on individual factors and the rest of the components of the diet. Vegetarians tend not to have higher levels iron than the rest of the population, but ferritin (which indicates the values ​​of iron deposits), in addition, athletes tend to have a higher incidence of anemia due to the greater demand for physical exercise, absorption at the level of intestinal may be less as a result of intense muscular work that increases the speed of intestinal transit and iron losses due to increased sweating, micro-injuries generated by physical exercise, etc. Therefore, it is important to consider the sources of iron but also what enhances or hinders its absorption.

The foods richest in vegetable iron are legumes, dried fruits, whole grains, dried fruits, etc. Phytates, oxalates and tannins, very present in the vegetarian diet, can reduce iron absorption by up to 50, so it will be very important to take them into account. Phytates are present in wheat bran and whole grains. Oxalates in green leafy vegetables such as spinach, chard, lettuce ... Foods rich in tannins are mainly present in tea and coffee. To improve its absorption, the amount of phytates can be reduced by preparation or cooking techniques. Cooking cereals for a long time or soaking legumes for several hours deactivates phytic acid, improving absorption.

Remember that vitamin C helps the absorption of iron and accompany meals with foods rich in vitamin C (citrus, strawberries, kiwi, peppers, etc.)

Calcium

Dairy is the source of calcium by excellence. In the case of not consuming them, there are foods of plant origin that are a good source of calcium. Plant foods rich in calcium are vegetables such as broccoli, cabbage, kale, collard greens, etc. some legumes such as soybeans or beans and nuts, especially almonds. These foods are also rich in phytates and, as with iron, their absorption can be altered.

Vitamin D

Calcium and vitamin D go very closely together since if the vitamin D values ​​are not adequate the calcium absorption will not be either. Vegetable foods rich in are scarce, although we can find enriched foods such as cereals. But sun exposure of at least 15 minutes a day may be enough for some people, since vitamin D is activated in the skin with contact with ultraviolet radiation, anyway it is advisable to have periodic checks to know the blood values ​​and supplement if necessary.

Zinc

Vegetarians tend to have levels of zinc lower than the non-vegetarian population since it is not found in large quantities in the vegetarian diet, even so we can find it in legumes, whole grains, tofu, and seeds, and in the case of consuming it, in dairy products. In the same way that iron, zinc from vegetables is not absorbed as easily as that of animal origin, it is advisable to follow the same soaking and cooking techniques to increase assimilation as those recommended for iron absorption. It should be said that keeping one does not have a greater risk of deficit.

B12 vitamin

Vitamin B12 only exists in foods of plant origin (dairy, eggs, meat and fish). It is a vital vitamin for the body since it participates in the formation of red blood cells, DNA synthesis and the functioning of the nervous system and the brain. In the case of following a strict vegetarian diet it is necessary to supplement. Some foods are regularly cited as a source of B12, such as algae, specifically spirulina, and ferments or brewer's yeast, these products do not contain the active form of B12 suitable for the human body, these analogues can hinder absorption of active B12 and give false results in an analysis.

IN SUMMARY…

• In conclusion, it should be said that if you are a vegetarian, especially a strict vegetarian, it is totally advisable to receive the advice of a dietitian-nutritionist specialized in vegetarian diets, to achieve good food planning and determine if it is necessary to use supplementation to achieve optimal levels of training. Scientific evidence has shown that a vegetarian diet, provided it is well planned, does not pose a health risk even as an athlete.
• They have a large medical staff of nutrition specialists, and if you are a member of teCuidamos you will be able to access the "PONTE IN FORM" program totally free.

Monica Carreira