SCIENCE in your LIFE
Veganism for Athletes
By J.N.
In recent times, a spread and popularity of the animal free diet of veganism had begun to rise in athletes. This would be a good thing, had the diet not completely cutout meats and dairy products. These food groups provide essential nutrients needed for the body of aspiring athletes to combat harsh training routines. A diet that lacks certain nutrients can lead to physiological harm and problems on an athlete’s body. So how do they make up for this?
Protein- One of the most important aspects of an athlete’s diet is the protein content. Required to build and maintain muscle strength and endurance. Most athletes would find their source in any meats. Vegan athletes would have to find a source from beans, nuts, seeds and oils. Another alternative can also be from soy supplements.
Carbohydrates- Another crucial factor in the diet. Carbs can help heal and recover muscles after intense training. Fortunately, a vegan’s diet is high in carbs which decreases hunger . In the diet, carbs can be found in most fruits and root vegetables, beans and grains. Since beans can also be a good source of protein, it is advised that they are consumed more regularly.
Fats- A promoted benefit to a vegan diet is its low-fat content. This is a highly regarded gain as it lowers the risk for many types of heart disease. However, depending on the sport, some athletes would like the high-fat content to satisfy hormone levels. Athletes would be able to gain these through eating oils, nuts and seeds, and avocados.
Vitamin B12- A vital nutrient that the vegan diet lacks due to lack of meats and dairy. This can lead to diseases due to a deficiency on itself which causes neurological damage. Vitamin B12 can be found in vitamin promoted cereals, yeast and supplements.
Although a vegan diet can lead to weight loss for most people, for athletes it can restrain them from a source of necessary nutrients. These nutrients can be found in alternative sources other than meats and dairy products.
Rogerson, David. “Vegan diets: practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition, vol. 14, no. 1, 2017, doi:10.1186/s12970-017-0192-9.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598028/
Please send any questions or comments to Dr. Spitzer (spitzern@marshall.edu )
Note: Any opinions expressed in these articles are those of the individual authors and do not necessarily represent those of Dr. Spitzer, the Department of Biological Sciences, or Marshall University.