A large number of sports supplements and special diets are proof that nutrition keeps many athletes busy. In a literature study, a British researcher investigated whether top athletes can get enough nutrition through vegetarian diet (excluding meat and fish) or vegan diet (food containing only vegetables).
herbivore
Vegetarians, that is, athletes who eat a completely plant-based diet, usually seem to consume too little important nutrients. In particular, they often lack energy, protein, vitamins and minerals. Although vegetarianism can meet almost all needs in theory, it seems difficult to follow a balanced diet in practice.
Energy of endurance athletes
Endurance athletes especially need enough carbohydrates to achieve their best performance. Most carbohydrate drinks and gels are suitable for vegetarians and vegans, while a plant-based diet can theoretically contain enough carbohydrates. However, vegan athletes often eat too little. This can be explained by the plant sources in protein, such as nuts and beans, which contain a lot of fiber. These will soon produce satiety, that is, athletes don't eat enough. Endurance athletes can choose some low-fiber carbohydrate sources, such as white rice, pasta or white bread, to get enough energy.
build muscle
Vegetarians can get enough protein by eating eggs and dairy products, so as to restore and shape muscles. For vegans, this is even more difficult: plants do contain protein, but its composition is different from the protein needed to build muscle cells and other tissues in the body. Protein-rich plant products usually do not contain all the amino acids needed for muscle building. Therefore, the advice for vegans is to combine protein from different sources, such as grains and nuts, in one meal. Because these products contain different amino acids, athletes can take all the nutrients at the same time. In fact, this means that for the same degree of muscle exercise, you usually need more plant protein than animal protein. Therefore, it is best for vegan athletes to exceed the minimum recommended protein quality for athletes.
Besides the useful protein, (red) meat also contains creatine. This substance can promote muscle growth, and many athletes can benefit from creatine supplements. Compared with athletes who often eat meat, this seems to be more true for vegetarians or vegan athletes.
Vitamins and minerals
Finally, rogerson's research found that vegetarian diet usually contains too little vitamin B 12 and vitamin D, and iron, zinc, calcium and iodine are also insufficient. These are all necessary for good health and the best sports performance. In this case, it is recommended to take supplements according to the advice of a certified sports dietitian. Even with supplements, vegan athletes must carefully adjust their diet. Eating animal products (such as dairy products and meat) on a regular basis seems to make it easier to get the best sports performance.