NEWS FROM THE N.C.S.F. (national council on strength and fitness): Ensure energy balance Athlete especially vegetarian may need up to 10% more energy due to high fiber intake and low nutrient bioavailability. Energy intake must match energy expenditure. Ensure hormone balance Not meeting total energy or select nutrient needs negatively impacts hormonal dynamics. Loss of, or irregularities in the menstrual cycle among female athletes is a major red flag of hormonal disturbance. Reduced testosterone is also problematic for BMD and overall performance among males and females. Resistance training may aid to supplement serum concentrations. For vegetarian athletes who present with symptoms related to hormonal issues, a reduction of the training load with the addition of more energy-dense foods can help. Hormonal functions should be continually monitored by a qualified professional with the combined presence of restricted eating and high-intensity sport participation. Maximize protein intake Adequate protein is needed for efficient growth and repair of bodily tissues. Again, vegetarian athletes may benefit from an estimated 10% increase in their protein intake compared to non-vegetarians due to the reduced digestibility of plant proteins. With the exception of soybeans, eggs, and dairy products, other vegetarian choices lack a number of essential amino acids (EEAs) necessary for maximizing protein synthesis. Most plant foods must be properly combined to attain all of the EEAs. Examples include rice and lentils or peanuts and wheat bread. Appropriate protein content will allow for optimal training adaptations as well as recovery. Be cognizant of calcium and vitamin D needs for bone health Vegetarian athletes are recommended to include 3-4 serving of dairy foods such as skim milk, Greek yogurt or cottage cheese to fulfill daily calcium needs. Quality non-dairy selections include calcium-fortified cereals, tofu, almonds, legumes, and collard greens. Vitamin D enhances the intestinal absorption rate of calcium; therefore, low serum levels (
Posted on: Tue, 11 Nov 2014 16:15:52 +0000
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