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Sports Nutrition for Vegetarians and Vegans
Calcium & Vitamin D
Calcium and vitamin D are important for healthy bones, teeth, muscles, nerves, and proper hormone function. Although dairy products are the greatest source of calcium and vitamin D, we can also find them in fortified soy beverages, canned salmon or sardines with the bones, and fortified orange juices. Other sources of calcium include almonds, white beans, tahini, tofu set with calcium, and dark leafy greens. Vitamin D on the other hand can be obtained from sunlight coming into contact with our skin during the summer months. If you train indoors most of the time, early in the morning or late in the evening, you may be at risk for low vitamin D status. Vitamin D3 (cholecalciferol) in supplements or fortified foods (e.g. milk) is usually from an animal source. If you want a plant source of vitamin D choose products made with vitamin D2 (ergocalciferol).
Zinc
Zinc is needed for growth and development, it also helps strengthen the immune system and heal wounds. For this reason, including foods rich in zinc like soy and soy products, pumpkin seeds, and legumes can be beneficial to athletes.
Omega-3 Fatty Acids
Although omega-3 fatty acids are not crucial for sports performance, having a good omega-3 status is important for overall health. Including them in your diet can decrease the risk of heart disease and keep your eyes, nerves and brain healthy. Choose at least 2 of the following per day: oils like canola, flaxseed, walnut and soybean, ground flaxseeds, soybeans, tofu and walnuts.
Bottom Line
Following a vegetarian or vegan diet doesn’t mean you need to compromise on performance. It is still very possible to meet all your requirements on a vegetarian or vegan diet as long as your diet is varied and contains a source of protein and vegetable at lunch and dinner.
Note: The information included is based on the best available evidence at the time and may not be applicable for all athletes. Please consult your local dietitian to get personalized advice.
References
- Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. (2016).
- Rosenbloom, C. (2012). Sports nutrition a practice manual for professionals. (5th ed.). Chicago, Ill.: Academy of Nutrition and Dietetics.
- Shulman, L. (2008). Vitamin D Status Predicts Physical Performance and Its Decline in Older Persons. Yearbook of Obstetrics, Gynecology and Women’s Health, 2008, 11-12. doi:10.1016/s1090-798x(08)79128-8
Author
Zeina is registered dietitian member of OPDQ and Dietitians of Canada. She consults a clientele that desires to change their lifestyle habits, whether it is to lose weight, increase muscle mass, increase energy levels, improve performance or simply live healthier.
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