Vegetarian Nutrition for Athletes

adapted from GoVeg.com

From Olympic arenas to baseball fields, vegetarian athletes are proving that they're just as strong (or stronger!) than their competitors. Meat-free athletes include Sports Illustrated "Olympian of the Century" Carl Lewis, top ultra-marathon runner Scott Jurek, tennis legend Chris Evert, first baseman Prince Fielder, Ultimate Fighting champ Mac Danzig, NBA standouts Raja Bell and Salim Stoudamire, retired football star Ricky Williams, and boxing champion Keith Holmes.

The Advantages of a Vegetarian Diet for Athletes

• A veg diet provides athletes with all the protein, complex carbohydrates, and other nutrients they need to get stronger and faster—without the artery-clogging cholesterol and saturated fats found in meat and animal products.

• According to the American Dietetic Association (ADA) and the Dieticians of Canada, vegetarians have lower rates of heart disease, diabetes, obesity, and various types of cancer than meat-eaters.

Top Tips for High-Performance Vegetarian Athletes

A varied vegetarian diet will give you the essential nutrients you need to excel. Here are a few key things to remember:

• Nutritionists recommend that most of the calories athletes consume come from complex carbohydrates. While refined carbohydrates like sugar and white bread should be avoided, complex carbs are critical for fueling your muscles with energy in a sustained way. Great choices are whole-wheat breads and pastas, cereals, brown rice, quinoa, and fruits and vegetables.

• Protein can be found in abundance in foods like beans, nuts, tofu, whole grains, veggie burgers, Gardenburger's meatless barbecue ribs, Boca's Chik'n Nuggets, and other meat substitutes. While vegetarians can easily get plenty of protein through these foods, if you're looking for a post-workout boost, try making a Vega drink or grabbing a
  Clif "builder bar" (weighing in at 20 grams of protein) from your local supermarket. As another option, you can mix some frozen fruit and a vegan protein supplement in a blender for a delicious smoothie.

• Some fat in your diet is important, and the fats in plant foods like avocados, vegetable and olive oils, nuts, and seeds tend to be much healthier than the artery-clogging fats in animal products. Take a pass on deep-fried foods.

• Adding a multivitamin and a vitamin B12 supplement to your daily diet is a good idea for all athletes.

• Any trainer will tell you that the more calories you burn, the more fuel you need. Vegetarian foods tend to be very nutrient-dense, but they are somewhat less calorie-dense than animal products. So, eat plenty of your favorite vegetarian dishes.

Quotations from Veg Athletes

"Can a world-class athlete get enough protein from a vegetarian diet to compete? I've found that a person does not need protein from meat to be a successful athlete. In fact, my best year of track competition was the first year I ate a vegan diet. Moreover, by continuing to eat a vegan diet, my weight is under control, I like the way I look." —Track and field star Carl Lewis, winner of nine Olympic gold medals and 10 World Championship medals

"I'm in better condition [after going vegan]. My endurance has gone up, and I haven't gotten tired at all during the whole season." —Atlanta Hawks guard Salim Stoudamire

"I really do love meat. I just had to think about whether I really wanted to keep eating it or not. Since I started [a vegetarian diet], I feel amazing. When I wake up, I'm up. I'm not lying around anymore." —Baseball star Prince Fielder, 2009 Home Run Derby Champion

"I realized that I really needed to make a change and try to go entirely vegan.... [V]ery quickly after I did that, within seven to ten days, I experienced a tremendous surge in my overall energy levels." —Ultra-endurance athlete Rich Roll, named one of the "25 Fittest Guys in the World" by Men's Fitness in 2009

"When I decided to go vegan, I was able to make the 155-pound weight class much easier, and I haven’t lost an ounce of muscle. I’m leaner than I used to be, and I have much more energy than I used to." —Mac Danzig, Ultimate Fighter

Inspired? Order a free Vegetarian Starter Guide today!

Resources for Veg Athletes

Optimal Vegan Nutrition
Organic Athlete
Vegan Bodybuilding
Who says you have to eat meat to be a successful athlete?

Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life (book)
Vegetarian Sports Nutrition (book)