calisthenics, push-ups, training at home
Until recently, there was a widespread belief that a vegetarian diet is not conducive to building muscle mass because of being low-protein and deficient. At present, however, it is believed that vegetarian can also actively train and build their weight, without risk to health – but they must carefully compose their diet to provide the body with all the necessary ingredients. Check what to eat in a vegetarian diet to get the most out of training, and it’s always worth training!
Every diet is a challenge
For any diet combined with high physical activity, there is a risk that the body will be deprived of certain nutrients. This applies to both carnivores and vegetarians, albeit the fact that vegetarians need to be more careful about the levels of protein, fats, carbohydrates, iron, calcium and fiber. They are more prone to dietary deficiencies than carnivores, who in turn should pay attention to the levels of magnesium, folic acid, vitamin K or fiber.
Famous vegetarian athletes
Each diet is a kind of challenge because it requires control of what you eat and when to eat it. Added to this is a lot of sacrifices, because some foods are inadvisable if you want to build muscle mass and use training effectively. Many well-known athletes opt for vegetarian and even vegan diets. Well-known UFC combat athlete Nate Diaz is vegan and won his fight against world champion Conor McGregor. In betting, the majority bet on Conor McGregor’s favorite
Vegetarianism and exercise
What do dietary organizations say about vegetarianism? Overseas, the use of a vegetarian diet by athletes or people actively training is no longer surprising. In the USA, the American Dietetic Association, and in Canada – Dieteticians of Canada take the official position that athletes and trainers can provide the body with the right amount of protein by consuming vegetarian foods, without the need for supplements. A similar opinion is expressed by the American Olympic Committee, which informs that every athlete can worry about their health on a vegetarian diet.
Providing protein in a vegetarian diet
What raises the biggest doubts of people who want to use a vegetarian diet is the issue of providing the right amount of protein when not eating meat. One should know that when it comes to protein, and how it is always at the lowest level of intake in any diet, because it cannot be stored. A varied vegetarian diet will easily provide the right amount of amino acids for protein synthesis. The amount of protein necessary for the athlete’s body is about 1.6-1.7 g / kg / day for strength sports and 1.2-1.4 g / kg / day for competitive sports.
Vegetable protein: what to eat?
What to eat to provide plant protein? Most contain it:
- Legumes from the bean family, therefore: lentils, soybeans, chickpeas, peas, beans, broad beans. They are rich in vegetable protein, fiber and vitamins, minerals.
- Nuts that have about 20% vegetable white, especially: peanuts, almonds, pistachios, to a lesser extent walnuts and hazelnuts.
- Groats and cereal products, such as buckwheat, millet, quinoa, Abyssinian litter. They contain not only a lot of vegetable protein, but also complex carbohydrates, fiber, vitamins and minerals.
Carbohydrates, fats and fiber
Simple carbohydrates are recommended to be consumed shortly before training. In a vegetarian diet, their source can be dried or fresh fruit, as well as fruit cocktails. Complex carbohydrates, which have a lot of fiber, should be consumed after training. Here, it’s worth reaching for oat or barley flakes, cereal, pasta, potatoes, rice, legumes, corn and whole grain bread. Be careful in the vegetarian training diet especially for fiber, because it can be delivered too much, because vegetarian dishes are very rich in it. With active training, you must provide at least 0.5-1.5 g / kg / day fats, which can be found, for example, in oil, nuts, avocados or seeds of legumes.
Vitamins and minerals in the vegetarian diet
Athletes and regular trainers should ensure that the body gets the right amounts of iron and calcium. In vegetarianism, calcium is not difficult – it is found in dairy products and popular plants, such as cabbage, turnip, kale, and green leafy vegetables. Iron supplementation, which is rich in meat, can be problematic. For vegetarians, sources of iron are e.g. soybeans, beans, chickpeas, broccoli, beets, parsley and sunflower seeds.