Energy and Wellness Network

Sports Nutrition: Triathletes and Vegetarianism

Daniel Garcia — 2007-01-16T18:36:27-08:00

I found this interesting article and well researched Sports Nutrition article on Triathletes and Vegetarianism.

The key players in a vegetarian triathlete's diet....

There are numerous myths associated with the consumption of a vegetarian diet. In particular, vegetarian triathletes are thought to be deficient in protein, iron, or other nutrients that can easily be obtained from meat. Allow me to be the first to dispel these types of folklores. Vegetarian triathletes can obtain all of the necessary nutrients to adequately fuel the body for hours of training and racing. In fact, a vegetarian diet may be more appropriate for triathletes because of their necessity to consume a large percentage of calories from carbohydrates. A vegetarian diet has also been associated with numerous health benefits, including lower rates of ischemic heart disease, diabetes, hypertension, obesity and certain forms of cancer. Should we stop eating meat and head to the Italian market for pasta and vegetables? Perhaps, but let us first examine the key players in the vegetarian triathlete's diet.

"If you don't eat meat, how do you get your protein?"

This is the most frequent and unjustified question proposed to all vegetarians. The current recommendation for all endurance athletes is to increase protein consumption from 0.8-1.0 grams to about 1.2-1.7 grams of protein per kg of body weight per day. Although the protein intake of vegetarians is consistently below that of omnivores, both groups are well above the recommended dietary allowance (RDA) for protein, therefore the adequacy of protein intake is not concerning for most triathletes. So why are people proposing the above question? What most people do not realize is that a significant amount of protein is found in foods like cereals, breads, pastas, grains, legumes, nuts and dairy products (or substitutes). It is not essential to eat a 12-ounce steak to get protein. In fact, that 12-ounce steak is probably more than enough protein for two days.

Protein quality is also important!

Animal protein contains all of the essential amino acids in one complete package. Therefore, individuals who avoid all animal protein sources (i.e. vegans) may require more careful monitoring of their protein intake because many plant proteins are limiting in some amino acids. The simplest way to accomplish this is to eat a variety of foods at each meal, which should provide all of the essential amino acids and make the protein complete. In addition, vegetarian and vegan triathletes are encouraged to eat foods like quinoa (grain) and tofu, as both are complete vegetable proteins. However, triathletes who are following low-protein vegan diets should consult with a sports nutritionist to ensure adequate protein intake.

Here's where it gets interesting — carbohydrates

Experts recommend that triathletes consume about 8-10 grams of carbohydrate/kg of body weight or 60-70% of their calories from carbohydrates. Currently, American endurance athletes typically consume about 60% of their calories from carbohydrates, whereas the diet of the world's best endurance runners, notably the Kenyans, contains 75-80% of calories from carbohydrate and only includes a small amount of meat. It is likely that American endurance athletes are eating too much protein or fat and not enough carbohydrates. Although the Kenyan diet is not strictly vegetarian, it includes only a limited amount of meat, which ensures the optimal amount of carbohydrate and not an excess amount of protein. If the triathlete can follow a diet that is either completely vegetarian or contains a limited amount of meat, it could benefit him or her by supplying the appropriate amount of energy from carbohydrates. Perhaps those Kenyans are onto something.

Are vegetarians missing out on other nutrients found only in meat?

Possibly. There are several benefits to eating meat that are limiting when adhering to a vegetarian diet. Perhaps the most concerning of all nutrients for a vegetarian triathlete is iron. Iron is an essential micronutrient that facilitates oxygen transport in the blood, which is the limiting physiological factor for aerobic performance. Insufficient amounts of iron in the blood and tissue will severely impair performance. Iron is present in two different forms: heme iron from animal tissue and non-heme iron from plant sources. Unfortunately for vegetarians, non-heme iron is much less bioavailable than heme iron. Therefore, although vegetarians and omnivores consume nearly equal amounts of total iron, the vegetarians absorb much less of it. As such, the RDA for iron for vegetarian triathletes is 80% higher than for omnivorous triathletes. Vegetarians should strive to consume oat bran, spinach, beans, or other iron-fortified foods on a regular basis.

What about vitamin B12 deficiency in vegetarians?

Vitamin B12 is only reliably found in meat, dairy and eggs. There was speculation that some fermented soy products and seaweeds contain B12, but research has proven otherwise. Although Vitamin B12 does not directly improve work performance, a deficiency in this vitamin can lead to macrocytic anemia, which will then impair aerobic performance. Triathletes who exclude all animal products from their diet require supplementation or careful diet planning to ensure they are obtaining the vitamin from fortified foods. Lacto-ovo vegetarians are less likely to develop Vitamin B12 deficiency assuming they regularly consume dairy products or eggs.

What about all of the vitamins you get from a vegetarian diet?

A well-planned vegetarian diet can have a substantial positive impact on health. The amounts of vitamins and minerals found in whole grains, a variety of vegetables and fruits, fermented soy products and other non-meat sources are unmatched in any omnivorous diet. The abundance of natural sources of these nutrients in the diet ensures the body is receiving all of the building blocks it requires for energy metabolism and recovery from exercise in their original form and in physiological amounts. Furthermore, a diet rich in the antioxidants vitamin E, vitamin C and beta-carotene, as is the case with many vegetarian diets, can reduce exercise-induced oxidative stress, which will reduce the instances of muscle damage and soreness. Not surprisingly, antioxidant status is currently an area of significant interest in the scientific community.

Conclusion

Many people in our meat-based society will continue to perceive the vegetarian diet as inadequate. But what you, the informed vegetarian or omnivorous triathlete, will know is that a well-planned vegetarian diet can be complete in all essential nutrients and provide you with the energy you need to train and race at the top of your game. Perhaps the vegetarian diet is one that you might like to try because it provides all those carbohydrates that sustain you on those long Sunday morning runs and rides out on the road. Whatever your dietary preference, be cautious and meticulous with your diet planning, because ill-conceived food choices, by a vegetarian or omnivore, can counteract all of your training efforts on race day.

References

Barr SI and Rideout CA. Nutritional considerations for vegetarian athletes. Nutrition 2004 Jul-Aug;20 (7-8):696-703

Food and Nutrition Board, Institute of Medicine. Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. National Academy Press, Washington, DC; 2002

Lemon PW. Is increased dietary protein necessary or beneficial for individuals with a physically active lifestyle? Nutr Rev 1996 Apr;54 (4 Pt 2):S169-75

Nieman DC. Vegetarian dietary practices and endurance performance. Am J Clin Nutr. 1988 Sep;48 (3 Suppl):754-61

Nieman DC. Physical fitness and vegetarian diets: is there a relation? Am J Clin Nutr. 1999 Sep;70 (3 Suppl):570S-575S

Onywera VO, et al. Food and macronutrient intake of elite Kenyan distance runners. Int J Sport Nutr Exerc Metab. 2004 Dec;14 (6):709-19

Venderley AM and Campbell WW. Vegetarian diets: nutritional considerations for athletes. Sports Med. 2006;36 (4):293-305

Wardlaw GM, et al. Perspectives in nutrition. McGraw-Hill, New York; 2004

William J. Nadeau, Jr. (Bill) is a Sports Nutritionist for Trismarter.com. He brings an exceptional research background to his passion for sports nutrition. An extremely accomplished distance runner, Bill has competed regularly for the past 12 years in cross-country, track and field, and road racing. He brings experience as an endurance athlete and a solid research background to the sports nutrition department at Trismarter.com. Bill believes in an individualized and detailed approach to sports nutrition and athletic performance.

Agave Nectar: Key Lime Pie

Daniel Garcia — 2007-01-14T14:26:40-08:00

I found this Agave Nectar recipe on the Friends of Animals website from their first cookbook Dining With Friends: The Art of North American Vegan Cuisine. There is also and outstanding post on the symbiotic relationship between the Century Plant, from which Agave Nectar is harvested and nectar eating bats.. The True Story of Agave Nectar: A Sweet Gift of Nature, and the Vegetarian Bats Who Keep It Alive.

This recipe makes a pie to serve 6 to 8 people

Ingredients

1 package (12.3 ounces) Mori-Nu Silken Lite Firm Tofu
8 ounces Tofutti “Better than Cream Cheese”
½ cup fresh lime juice
2 teaspoons grated lime or lemon rind
2 packages Mori-Nu Mates Vanilla Pudding Mix
1 tablespoon agave nectar
One 9-inch Arrowhead Mills brand graham cracker pie shell

Preparation

Drain excess water from tofu. Blend Mori-Nu Silken Lite Firm Tofu with fresh lime juice in a food processor until completely creamy and smooth. Add the rest of the ingredients; blend again into a custard. Pour the custard into the pie shell and chill it for 3 or more hours.

Panel Finds Yerba Mate Tea High in Cancer Fighting Antioxidants

Daniel Garcia — 2007-01-09T08:00:00-08:00

Presented during the one-day symposium, “Chemistry and Flavor of Hispanic Foods,” on Tuesday, March 15, at the 229th national meeting of the American Chemical Society, the world’s largest scientific society:

Maté tea: Energy booster, cancer fighter — Widely consumed in South America and growing in popularity in the U.S., maté (mah-TAY) tea is made from the dried leaves of an herbal plant (Ilex paraguariensis) and known for its energy-boosting properties. Now researchers at the University of Illinois may have found another reason to sip the potent brew (aka Yerba maté), considered Argentina’s national drink. They analyzed 25 different types of maté and found that the tea contains higher levels of antioxidants than green tea and, based on cell studies, may help prevent oral cancer. A paper on this research appears in the current print issue of the Journal of Agricultural and Food Chemistry, a peer-reviewed ACS journal.

Polyphenols are naturally-occurring metabolites in tea that have been associated with several health benefits. The objective of this study was to determine the phenolic content, antioxidant capacity and human anti-topoisomerase I and II activities of herbal teas ardisia (Ardisia compressa), mate (Ilex paraguariensis) and roselle (Hibiscus sabdariffa L). Total polyphenols were measured by Folin-Ciocalteau assay, using chlorogenic (CH), gallic (GA) and protocatechuic acids as standards. HPLC, MS and NMR were used to characterize phenolic compounds. Total polyphenols in various ardisia species ranged from 20-86 mg GA/g and revealed the presence of epicatechin gallate, proanthocyanidin dimers, kaempferol, naringenin isomer and ardisin derivatives. Mate tea products contained caffeoyl derivatives (204-364 mg eq. CH/g), significantly different depending on origin (p < 0.001). Protocatechuic acid (33-60 mg/g) and anthocyanins were present in roselle tea products. Mate tea presented the highest antioxidant capacity (13.1 nmol TE/?g). There was correlation between polyphenol content, antioxidant capacity and human topoisomerase inhibition.

Endurance Athlete Endorses Yerba Mate

Daniel Garcia — 2007-01-08T19:41:18-08:00

An interesting article I stumbled upon published last August in the New York Times. It appears some long distance cyclists and runners are preferring the benefits of Yerba Mate over caffine drinks.

A Cupful Puts Wings on Wheels

By SARAH BOWEN SHEA

Published: August 17, 2006 by The New York Times

THE latest buzz among endurance athletes isn’t from caffeinated energy gels, but from a South American tea called yerba maté — maté for short. Cyclists and distance runners claim that imbibing maté before a workout gives them long-lasting energy, though no studies have proved it’s good for the long haul.

Yerba maté gets its pep from caffeine. But it also contains theobromine, the stimulant in dark chocolate, and theophylline, tea’s pick-me-up. “Because caffeine isn’t the sole stimulant,” said Timothy Ferriss, a neuroscientist who has studied the effects of natural stimulants on athletic performance, “maté drinkers don’t experience the rapid upward trajectory and then the quick crash of coffee.”

Our tester, Lisa Sher, a mountain biker who won the 2002 United States National Downhill Championship, drank each maté product before riding for 90 to 120 minutes. None of the products were “miracle workers,” she said but she felt “a constant steady energy level” and didn’t experience the gut churning that some coffee-drinking athletes experience.

Wild Harvest Yerba Mate

Daniel Garcia — 2006-12-14T20:45:27-08:00

Over the many years I have been importing yerba mate, I have sampled many brands from all over South America. Similar to coffee, the end result of yerba mate is dependent upon many factors. How it is grown, the soil, the amount of direct sunlight and finally the milling and aging process all contribute to a unique taste and experience.

Different Ways Yerba Mate is Grown:

I like to break the growing process into three different types: farm grown/farm grown organic, sustainable organic, and wild harvest.

Farm Grown/Farm Grown Organic: Because of increasing demand outside of South America, yerba mate growers have had to develop a means to meet larger production schedules. The result is not always the most environmentally-friendly way of bringing yerba mate to the market. Typically, the natural forest is cut down and cleared to make room for nice neat rows of mate plants. This is similar to mass production methods here in the states (orange groves, grape vineyards, apple orchards, etc...). It is possible for this type of mate to be organic; however, pesticides are often initially used to control the ants and other bugs that prey on the young leaves when yerba mate is grown in this type of unnatural environment.

Sustainable Organic: Organic growing methods are usually employed here. This process does not destroy the forest, but producers typically cut down and clear most of lower foliage. The tall canopy trees are left intact. Yerba mate is then planted in easily cultivated rows beneath the canopy trees. This method has less of a negative impact on the environment than farm grown yerba mate and because the yerba mate is grown in harmony with the natural land and its inhabitants, it is referred to as a "sustainable" means of production. Marketers of this type of mate often refer to their product as "shade grown" (or even "forest grown") because the canopy trees that were left intact actually do provide shade for the yerba mate grove.

Forest Grown Wild Harvest: With this production method, The rich habitat in the jungle is left intact. The land is not cleared and the earth not scraped. The only clearing has been to provide roads and access into the rainforest. The leaves of these yerba mate plants are thinner and possess a darker green color with a unique taste profile indicative of the natural elements found in the rainforest soil. This provides a tasting experience with a bolder body and a smoother taste.

Different Ways Yerba Mate is Processed:

In South America it is customary to have sticks and stems in the process. Each country and region has their special vessels for drinking the mate, normally a gourd, a horn or a wooden cup turned on a lathe. The bombilla or straw can be bamboo, stainless, aluminum, or German silver, but the process is the same. The sticks and stems help to not clog the holes in the bombilla. North American's want to be able to experience yerba mate with the same ease as they do coffee or tea. In order to brew yerba mate in a coffee pot, french press, tea bags, or express machine, two extra processes to remove the sticks and stems are required. While I prefer a wild harvested yerba mate without sticks and stems, your taste may be different.