Vegetarian nutrition for athletes. Rules for Vegetarian and Vegan Diets for Athletes Vegetarian Athlete Diet for a Week

The two main reasons that make people become vegetarians and give up meat are self-care (industrial meat contains antibiotics and other harmful substances) and ethical and environmental (the meat industry is extremely cruel to nature and animals). Why vegetarians are not overweight, look younger and have better health -.

However, regardless of the reason, switching to a vegetarian diet makes the diet rich, not poor, as is often believed. Despite the fact that red meat contains a lot of iron, zinc and vitamin B12, the body's need for these trace elements is easily covered by other products.

Sports nutrition for vegetarians

If you are a lacto-vegetarian and include dairy products in your diet, we can easily consume and, since the vast majority of brands are made from whey, there are only two or three brands that produce protein from meat.

As for creatine, originally obtained from the muscle tissue of animals, it has long been synthesized by chemical means. Sports Creatine Monohydrate is a 100% vegan product. The same applies to L-carnitine, which is effective, in fact, exclusively for vegetarians.

L-carnitine

In theory, levocarnitine (L-carnitine) improves the metabolism of fats in the body, making fat stores a more attractive source of energy during physical activity - this is the basis for the idea of ​​\u200b\u200bmarketing it as a "soft" fat burner and a safe means to get rid of excess weight.

However, in practice, most people consume L-carnitine in the composition of ordinary products (especially in the composition of meat - this is what the Latin word means carne). Taking levocarnitine as even theoretically can only help vegetarians.

Protein Sources for Vegetarians

Modern scientific literature suggests that even, and not the crazy numbers of 5-7 g found on sports sites and forums, are enough to gain muscle mass. Getting 140-170 g of protein per day is possible without much effort and from plant foods.

1. soy products. The main source of plant-based protein for vegetarian athletes is without a doubt soy and its various products - including "soy meat". Note that modern soy varieties (especially bio-products) contain a minimal amount of pro-hormones that turn into estrogen during digestion.
2. Lentils and other legumes. Most legumes contain as much protein as meat - 25 g of protein per 100 g of dry product. You can alternate mung beans (mung), pea porridge with lentil pasta (you will find them in the gluten-free section). You can also find pea protein supplements in stores.
3. Nuts and peanut butter. A significant amount of high-quality protein is also found in nuts and peanut butter. However, it is necessary to buy exclusively peanut butter, which does not contain in the composition - it is added to a cheap product to obtain a homogeneous structure.
4. Buckwheat and pseudocereals. Quinoa, buckwheat, amaranth, sorghum and other pseudocereals contain 10 to 15 g of protein per 100 g of dry cereal. At the same time, the amino acid profile of the protein contained in buckwheat is as complete as possible - thanks to this, buckwheat has long been considered a healthy food.

Is it possible to pump up without eating meat?

The first rule of muscle growth is to provide the body with additional energy, which implies. The second rule is to eat enough protein and the right fats. Fats should account for approximately 25-35% of the calories in the diet.

It is in fats that the main problem of the diet of vegetarians lies - by refusing animal products, they do not receive saturated fatty acids, which are important for the secretion of testosterone and other hormones important for muscle growth. An extra dose may help.

Vegetarian athletes

The popularity of vegetarianism is growing every year. More and more people understand that by giving up meat, their body receives much less toxins and harmful animal fats, as a result of which their well-being improves. As a result, there are more and more vegetarian athletes.

The growing interest in the topic of vegetarianism has spawned a huge number of Instagram users sharing photos of their vegetarian diet and tangible gains in gaining muscle mass. Leave accounts of such athletes in the comments - we will include them in the material.

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Giving up meat and a vegetarian diet are not at all obstacles to successful sports and gaining muscle mass. However, the main problem is the low amount of saturated ("animal") fats in the diet of vegetarians - without them, testosterone levels are significantly reduced.

Can a Vegan Gain Lean Muscle Mass? Yes, if you make a competent menu. Let's talk about where to get protein if you are a vegan.

With the growing popularity of veganism, more and more athletes are wondering if it is possible to gain muscle mass without violating the canons of vegan nutrition. The answer is not clear. Vegans can get enough protein from lentils, beans, soy, and nuts. However, there are obstacles that they will have to overcome on the way to gaining dry mass:

1. Achieving a positive nitrogen balance to activate the mTor signaling mechanism;
2. Vitamin B deficiency 12 ;
3. Reducing the amount of carbohydrates in the diet to burn fat.

Veganism and the mTor mechanism

Let's talk about the most mysterious and most important signaling mechanism for mass gain– mtor. It regulates the synthesis of insulin, insulin-like growth factor IGF-1 and some amino acids.

In turn, insulin is the most powerful anabolic hormone known. It is responsible for the synthesis and storage of carbohydrates, fats and proteins, prevents their breakdown and ensures the transport of nutrients to the cells of the body.

IGF-1 or insulin-like growth factor is a powerful peptide hormone that leads to hyperplasia (the appearance of new muscle fibers). In general, this substance is indispensable for building muscle mass.

But how does nutrition relate to these hormones?

Traditionally, it is believed that after exercising, you need to drink a high-carbohydrate shake in order to raise the level of insulin in the blood. The hormone will saturate the cells with nutrients and start the processes of recovery and protein synthesis.

It turns out that carbohydrates can only activate mTOR when consumed in combination with proteins. Insulin alone is powerless, and instead of triggering protein synthesis and muscle growth, it leads to fat storage.

The solution seems simple - add some protein to the shake. After all, even without carbohydrates, whey protein and L-leucine are the most powerful stimulators of insulin production and protein synthesis. But the problem is that most vegan protein powders lack or lack L-leucine. Because of this, full stimulation of mTor is not possible.

It is for these reasons that amino acids should be reinforced during and after training. Studies have shown that protein synthesis is triggered not under the influence of insulin, but in a state of hyperaminoacidemia, that is, when the blood is saturated with amino acids. This can be achieved by drinking a shake with 10 grams of protein. If you add more, the excess amino acids will be broken down for energy or simply stored as fat instead of being used to build muscle.

The conclusion is that 10 grams of protein consumed at the right time can be more valuable than 60 grams of protein consumed during the day.

Vitamin B deficiency 12

Vitamin B 12 needed for the formation of new red blood cells and cell division. Vegans are deficient because it is found only in animal products. Alternative source of vitamin B 12 can serve as brewer's yeast or. The same goes for zinc. It is recommended to consume complexes of zinc and magnesium (ZMA) at night for sound sleep and active testosterone production.

Carbohydrate control

Almost every vegan protein source (lentils, beans, chickpeas) is high in carbs, and this can interfere with lean muscle gains. Nuts and soy products come to the rescue. But you can't just eat tofu!

As for nuts, they are rich in fat, and this is also not an option for a vegan athlete who needs 200 grams of protein per day.

Fortunately, the supplement industry has embraced the vegans with a wide range of high-protein cereals and soy protein.

An example of a high-protein menu for a day for vegans

• 7:00 - 10 g. Then 100% cranberry juice. It is tart, but perfectly cleanses the liver. Such a breakfast will be useful for all athletes, not just vegans. After all, if you have a diseased liver, then the proteins consumed will be useless.
• 7:30 - Almond flour pancakes with almond milk and added protein. If your daily calorie allowance, add almond oil.
• 12:00 – Sandwich with tofu cheese and tomato sauce, rice cakes with almond butter.
• 15:00 – Pre-workout: Almond milk oatmeal with protein, fruits and nuts.
• 17:00 – During training, 10 g of BCAAs.
• 18:00 - Salad with tofu, nuts and avocado. If your daily calorie allowance, add quinoa.
• 20:00 – Repeat any of the meals from 7:30 or 18:00 depending on your goals.

Ideally, every meal should be supplemented with vegetables.

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The popularity of vegetarianism is growing. But the struggle between meat-eaters and their opponents does not subside. Abandoning animal food (especially for athletes) is a serious step. Are there vegetarian athletes who have proven the benefits of a plant-based diet by their example? Is it possible for adherents of "green" nutrition to compose a menu in such a way that they do not lack protein and other essential elements? Many vegetarians try to grow vegetables for their own needs, while using bulk purchases, for example, at http://www.vertograd-s.ru/catalog/ovoshi, where you can choose seedlings for annual and perennial plants. If you are a vegetarian, plan on purchasing seedling cassettes. The answers to these and other questions are discussed below.

Who are vegetarians (are they all the same, what are the "species")?

Vegetarians are different. Their main "types" are presented in the table:

There are other types, for example:

• semi-vegetarians (informal term) - those who do not disdain lethal food on holidays;
• pesco-vegetarians - people who have given up meat, but continue to eat fish and seafood;
• fruitarians are vegans whose diet consists of at least 75% fruits and vegetables, while nuts and grains play a more modest role; while adherents of this "regime" eat only the fruits of plants that do not need to be destroyed (for example, tomatoes, but not potatoes);
• raw foodists - vegans who eat food cooked without heat treatment.

Is it possible to build muscle and will strength training be effective?

Opponents of meat food are by no means theorists. They have the opportunity to rely on real examples of athletes who have achieved great sporting heights. Here are just some of the famous athletes who have opted for a plant-based diet:

• Bill Pearl - Mr. Universe; by the way, the outstanding bodybuilder is already almost 90 years old;
• Patrick Babumyan - Armenian-German strongman, holder of the title "The Strongest Man in Germany", European champion and world record holder in one of the exercises of strength discipline;
• Frank Medrano is a calisthenics and Youtube star, a guy who does the impossible with his body; Frank is small, but just looking at him is enough to dispel all doubts about the possibilities of a meat-free menu.

To create a muscular body, first of all, proteins are needed. This is the trump card of meat-eaters - they insist that it is impossible to obtain building components without meat. Indeed, meat food is the best supplier of proteins. Vegetarians in this sense are more difficult. But for the “extraction” of protein portions, it is enough for vegans to diversify and balance the diet. And "difficult" does not mean "impossible".

What problems can a vegetarian athlete face?

The next section is about where vegetarians can get protein. But meat-eaters and scientists have other arguments not in favor of a plant-based menu. And they are fair. True, everything is decided. Opponents of killer food consumers may face the following problems.

Creatine deficiency

Athletes need creatine - without enough of it, training performance is reduced. The bottom line is that in natural food this component is found only in meat. What to do for those who seek to combine vegetarianism and sports? Use specialized sports supplements. The human body is able to produce about 1 g of creatine per day. Athletes need at least the same amount to receive from outside.

With the help of additives, you can easily bypass the obstacle. Moreover, after the inclusion of this component in the diet, the increase in strength indicators in vegetarians and meat-eaters is different - in the former it is higher. By the way, in intellectual competitions meat-eaters-creatists also lose to vegans.

Vitamin B12 deficiency

Among other things, B12 helps the body fully absorb proteins, fats and carbohydrates. On a plant-based diet, it is almost impossible to get enough of this vitamin. This problem is especially relevant for female athletes who lose blood during critical days. But, again, supplements or capsules will help out.

Micronutrient deficiency

The lack of B12 is not limited - in the diet of "naturopaths" there are not enough products that contain iron, sulfur, phosphorus, calcium, zinc, vitamin D, etc. That is why "food minorities" and vegetarian athletes in particular need to be taken.

Amino Acid Deficiency

Meat food contains almost everything the body needs. Plant foods are much inferior to meat in this parameter. Theoretically, you can easily get protein, for example, from soy alone. But the amount of protein in itself is unimportant - it is necessary to saturate the body with various protein components.

The solution to the problem lies in a varied diet. What cannot be obtained from one menu item can be obtained from another. For example, legumes are characterized by a lack of amino acids containing sulfur. And for cereals, a deficiency of the amino acid lysine is characteristic. By combining both, you can turn a minus into a plus.

Previously, scientists insisted that every meal should include all the necessary protein components. Then the opinion of experts changed - today it is believed that the total daily amount of amino acids is much more important, without reference to breakfast or lunch.

Hormonal failure in female athletes

Vegetarianism leads to a decrease in the amount of estrogen in the blood. This, in turn, negatively affects the regularity of menstruation and bone density. For women who are far from an active lifestyle, there is almost no difference in this regard with meat eaters - the problem concerns those who experience great physical exertion. Vegetarians need to consume plenty of calcium.

How to replace meat (protein products of animal origin)?

To gain muscle mass, 1.5-3 g per kilogram of an athlete's body weight is enough. This amount is quite possible to obtain from plant foods.

1. Soy. This is the main source of protein for opponents of meat. Soy and products from it contain a lot of protein - about 36% of the total mass of the product.
2. Nuts and peanut butter. Lots of protein in these foods. They are not only healthy, but also delicious. But we recommend purchasing peanut butter, which does not contain harmful palm oil.
3. Legumes. The peculiarity of legumes is that they contain about the same amount of protein as meat food - 20-25 g per 100 g of product. Vegetarians do not have to limit themselves in their choice - you can constantly alternate beans, peas, lentils, etc.
4. Buckwheat and other pseudocereal crops. These products contain about 10-15 g of protein per 100 g of cereals. But the dignity of buckwheat, as a good source of protein, relies on another plus - one of the most complete amino acid profiles. This is one of the reasons why buckwheat is considered a very useful product.

How do vegetarian athletes eat, if the needs for various elements are large, and wherever you go, there is a shortage of one or the other? The answer is already obvious - their diet is very diverse. In their case, there is no question of doing without a well-thought-out nutrition plan. It is not necessary to become a nutritionist, but responding to the needs of the body is vital.

Good sources of calcium for vegans:

• beans;
• almonds;
• sesame seed;
• kale, spinach and other green leafy vegetables;
• sunflower seed.

These products will solve the problem of tense muscles. This is especially true for those who sweat profusely during training. Along with sweat, calcium and sodium leave. The last element can be obtained in excess by adding salt to food.

Foods rich in iron:

• green bean;
• dried peas;
• peanut butter;
• soya beans;
• bran;
• oatmeal;
• walnut and almond, cashew;
• syrup;
• apricots;
• raisin.

Iron also actively comes out with sweat. The result of a lack of an element is fatigue, low productivity.

At first, it may seem that the culinary pursuits of a vegetarian are akin to the work of a pharmacist. But in fact, everything is simpler - in a few weeks everything will be in place and it will become easy to navigate in proteins, vitamins and trace elements. The main thing is that vegan athletes are not at all obliged to make difficult moral choices - in matters of nutrition they are on an equal footing with meat-eaters.

Is it possible to be an athlete and a vegan at the same time? As practice and numerous examples have shown, it is possible to successfully combine both areas of life, achieving excellent results in all respects. Athletes-vegans have repeatedly managed to prove that plant foods are no worse than animal foods. True, this applies to experienced representatives. It is still more difficult for beginners to create an optimal diet that will positively affect sports achievements and human health.

If you have been involved in sports for a long time and decided to switch to a vegan diet, this article is a great opportunity to get in the know and decide on your next steps. It's very simple and we'll help you figure it out.

Sports-vegan life is not as difficult as it might seem at first glance. Of course, many beginners often face the problem of meeting their nutritional needs when, when eating foods, there is a lack of nutrients, nutrients. But, if everything is planned correctly, then in the future your body will only say “thank you”, and success in the sports field will not be long in coming.

As evidence, we can cite several famous people who have successfully combined sports and veganism for many years:

• Ultramarathoner Scott Jurek.
• Boxer Mike Tyson.
• Athletics champion Carl Lewis.
• Tennis player Sirena Williams.

It can fit perfectly into the daily diet of an athlete. Even with the exclusion of fish, meat, dairy and other protein-rich foods from the menu, the lack of a useful substance is easily compensated for by a similar, but vegetable nature. We must not forget about the huge amount of good carbohydrates, without which it is impossible to do during physical exertion - after all, this is a source of energy for the whole day.

What can you eat

Vegan athletes need to work out their menu much more carefully than people who simply follow this trend, but do not exercise. The daily diet should be as diverse as possible, filled with the entire list of useful substances:

• Calcium. The source of this element is soy cheese, cabbage, greens, tahini, almond-based drink, black molasses.
• Magnesium. You can get it from nuts, legumes, buckwheat, millet and yaks.
• Zinc. In sufficient quantities, it is found in beans, nuts and seeds, as well as all kinds of soy-based products.
• Iron. Its source is wholemeal bread, dried fruits, cereals, beans, cereals.
• Vitamin D. Particularly rich in this substance are mushrooms dried in sunlight, a variety of greens, and cold-pressed vegetable oil.
• Vitamin B12. It is found in soy-based products, in nutritional yeast.

The list can be continued endlessly.

Helpful advice. Before you create your menu, you need to decide on the substances that must be present in the diet of a person involved in sports. Make lists of items, be sure to look at the composition of the products that you plan to include on the menu. The time spent on this will then be more than compensated by excellent health and sports success.

Rules for Vegan Athletes

There are four basic rules, following which you will quickly enter the right track:

• We balance our diet. Veganism is not only vegetables and fruits in the diet, but also many other products. Do not forget that this direction provides a huge list of permitted names, which should be used without fail. Balance is the most important condition. If you are not sure about the correctness of the compiled menu, additionally take vitamin complexes.
• We compose in advance. Spend a couple of hours of free time and form a weekly diet. This will allow you to more clearly and easily balance meals and in the future it is easy to stick to the plan. We clearly describe each meal, taking into account the volume of portions, the quantity and quality of the incoming substances. Over time, it will be possible to abandon such plans, as understanding will come at the level of intuition.
• Be sure to use protein. Sports are impossible without getting enough protein in the body. Even if you are a vegan, after training, be sure to use ready-made protein shakes that are simply filled with water and shaken. Then there will definitely be no lack of protein.

Helpful advice. If you have free time, you can make your own drink, for example, from soy milk, beans and banana.

There is a myth that it is impossible to build muscle and increase stamina if you follow a vegetarian diet. Nevertheless, vegetarian athletes show no worse results than those who eat animal protein. The main thing in sports nutrition is a properly composed diet and the desire to play sports!

Most people are sure that a vegetarian diet and sports training are incompatible. But modern research conducted in Europe and the USA has proven that the reason for the incredible endurance of vegetarians in a high-carbohydrate diet. Potatoes, cereals, dried fruits contribute to the accumulation in all muscles of a special substance - glycogen. It is he who helps to perform sports exercises three times longer, as long as fatigue accumulates. The list of vegetarian athletes serves as further evidence that a vegetarian diet is beneficial for athletes.

Vegetarian athletes: Scott Yurek - marathon runner (he owns the American 165 miles in 24 hours record) Brandon Brazier - triathlete, Corey Everson - multiple Ms. Olympia, Mike Tyson - boxer, world champion, Levi Leipheimer - cyclist, Fedor Konyukhov - yachtsman, Venus Williams - tennis player (repeated owner of the much coveted title of "First racket of the world"), Sally Hibberd - mountain biking champion, Natasha Badman - triathlete, the first woman in Europe to win the world championship in such a difficult sport as triathlon, Ridgeley Abel - karate champion, Bob Burnquist - professional skateboarder and many others.

Foods for a vegetarian diet:

All types of vegetables: cooked or raw

Plant food

All types of fruit: usually raw

Beans and other legumes: lentils, chickpeas, black beans, green beans, adzuki beans

brown rice

Pasta

Whole grain bread, lavash, bagels

Other grains and seeds: bulgur wheat, buckwheat, farro, millet, quinoa (quinoa), flaxseed, hemp seeds, chia seeds

Nuts, nut milk, nut butter: almonds, cashews, walnuts, hazelnut milk, peanut butter, almond butter, sunflower oil

Oil: grapeseed, olive, rapeseed oil, coconut, linseed oil (no heat), hemp oil (no heat)

Agave nectar (natural sweetener, but not in all cases)

Protein powder (virtually unprocessed hemp protein)

Soy products (limited): tofu, tempeh

1. Eat the right protein after your workout.

After training, most athletes take protein shakes. Most of these shakes are made from animal proteins. How to be a vegetarian? This problem is easy to solve with a soy protein shake or make your own.

For example, take 200 ml of soy milk, 100 g of sprouted soy beans, half a banana and 100 g of any sweet berries for a great protein-carbohydrate drink that will help you recover from a workout. Just whip the ingredients in a blender, pour into a thermos and take it with you.

2. Since you are actively involved in sports, therefore, you can afford to consume more carbohydrates.

The basis of a vegetarian diet is the first group of products - whole grain cereals, vegetables, fruits, natural nuts and seeds. From the diet are completely excluded - chips, french fries and other fast food. Plus physical activity.

Such a diet gives your body the opportunity to more fully utilize carbohydrate energy. That's why you can indulge in some carbs after a workout, or even in the evening, and still not gain weight.

3. Balance your diet.

Beginning vegans often eat only cereals, or, conversely, only fruits. If you lift weights, your body requires protein for muscle recovery and increased doses of vitamins E, C, A, B1, B2, B6, B 12. In addition, do not forget about iron, zinc, calcium, potassium. Be sure to take a vitamin/mineral supplement designed for those who do not consume animal products. Try to include one of the following foods in every meal: Sprouted soybeans, lentils, green buckwheat, barley; Almonds, cashews, brazil nuts; Soy milk, tofu, natural soy sour cream and yogurt (with prebiotic bacteria and no added starch); Fresh greens of various varieties and types (including in winter); Bananas, apples, lychees, currants, oranges, pomelo, blueberries, blueberries, cherry tomatoes.

4. Make a weekly diet plan.

The main purpose of a diet plan is not to cut calories to a minimum, but to help the body recover from a workout.

Approximate meal plan for a day of rest:

Breakfast: 100 g tofu, 200 g soy yogurt or 1 cup soy milk, plus 200 g any berries

Snack: 100 g of any porridge, a glass of drink with inulin (“coffee” from chicory, natural apple jelly with agar)

Dinner: vegetable soup or salad, a serving of legumes with brown rice.

Snack: 30 g nuts or seeds, any fruit.

Dinner: portion of tofu, large vegetable salad.

Sample meal plan for a training day:

Breakfast: 200 g whole grain cereal, fruit

Snack: 100 g soy yogurt or oat milk prebiotic drink, you can make oatmeal jelly

Dinner: 200 g brown rice, buckwheat or barley, 100 g tofu or soy yogurt, large vegetable salad

Snack before workout: 50 g dried fruits and 20 g nuts

Snack after workout: soy milk protein shake

Dinner: 200-300 g tofu with any vegetables.

5. How to correctly distribute calories in a vegetarian diet for athletes

The approximate ratio of calories in our article was calculated using the book "Food for Fitness" by Chris Carmichael and looks something like this:

65% carbs

13% proteins

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