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Bagels and Hummus. Corinne Metzger KINE 628. Vegetarianism. Many reasons Health Environmental Ethical Various types Pesco -vegetarians Lacto- ovo -vegetarians Lacto-vegetarians Vegans. Does it effect performance?.

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bagels and hummus

Bagels and Hummus

Corinne Metzger

KINE 628

vegetarianism
Vegetarianism
  • Many reasons
    • Health
    • Environmental
    • Ethical
  • Various types
    • Pesco-vegetarians
    • Lacto-ovo-vegetarians
    • Lacto-vegetarians
    • Vegans
does it effect performance
Does it effect performance?
  • Short-term intervention and cross-sectional studies found no detriment or benefit from a vegetarian diet (Nieman)
  • No difference in fitness parameters (Hanne)
    • Anaerobic and aerobic capacity
    • Serum protein
    • Hand grip
    • Pulmonary function
does it effect performance1
Does it effect performance?
  • No studies on young individuals on muscle hypertrophy
  • Problems with studies
    • Type of vegetarian
    • Activity levels
vegetarian athletes
Vegetarian Athletes
  • Billie Jean King
    • 12 Grand Slam singles
    • 16 Grand Slam women’s

doubles

    • 11 Grand Slam

mixed doubles

vegetarian athletes1
Vegetarian Athletes
  • Carl Lewis
    • Greatest performances in 1991

as a vegan

Named the Athlete of the Year

vegetarian athletes2
Vegetarian Athletes
  • Scott Jurek
    • Ultramarathoner
    • Won Western States

seven consecutive times

vegetarian athletes3
Vegetarian Athletes
  • Edwin Moses
    • Gold medalist in 400 meter hurdles in 1976 and 1984
    • Won 107 consecutive finals in the 400 meter hurdles in a decade
slide9

Western Diet – Meat

Successful Vegetarian Diet

vegetarian protein
Vegetarian Protein
  • Studies of both lacto-ovo vegetarians and vegans showed adequate protein intake
  • ACSM recommends 10% more protein for vegetarian athletes

Takes careful planning!

complimentary protein
Complimentary Protein
  • Legume + grain = all essential amino acids
    • Grains lack lysine
    • Legumes lack methionine
  • Do not need to be eaten together
  • Need to eat more to account for decreased digestibility
  • All-in-one vegetarian mindset
vegan protein
Vegan Protein
  • Soy products
    • Tofu
    • Edamame
    • Soy milk
  • Quinoa
    • Contains all essential amino acids
    • Minerals and vitamins (riboflavin, iron, copper, manganese, folate, choline)
    • Gluten-free
vegetarian foods
Vegetarian Foods
  • Varieties of grains
  • Varieties of beans
  • Lentils
  • Nuts
  • Seeds
possible concerns for vegetarian athletes
Possible Concerns for Vegetarian Athletes
  • Creatine
  • Iron
  • Zinc
  • Vitamin B12

May need to supplement to ensure proper amounts

how to succeed
How to Succeed
  • Let go of the Western view of food and meals
  • Be educated
  • Plan meals and food choices wisely