Dietary supplements for vegetarians and vegans-athletes

Dietary supplements for vegetarians and vegan-sportsmen: maximizing the results and maintaining health

Part 1: Vegetarianism, Veganism and Sports: Unique needs

The vegetarian and vegan lifestyle, excluding meat and, in the case of veganism, all animal products, are gaining popularity in ethical, environmental and medical reasons. Athletes adhering to these diets are faced with unique needs for nutrients due to increased physical activity and restrictions on the choice of products.

1. Vegetarianism: variety of approaches

   • Lacto-this-vegetarian: Excludes meat, fish and poultry, but allows the use of dairy products and eggs.
   • Lacto-Vegetarianism: Excludes meat, fish, poultry and eggs, but allows for the use of dairy products.
   • This-vegetarian: Excludes meat, fish, poultry and dairy products, but allows the use of eggs.
   • Semi -Vegetarianism (flexitarianism): Mostly plant diet with episodic use of meat.

2. Veganism: the complete exclusion of animal products

   • The vegan diet excludes all animal products, including meat, fish, poultry, dairy products, eggs, honey and gelatin.
   • A strict vegan lifestyle also applies to clothes, cosmetics and other products containing components of animal origin.

3. Sports needs: increased nutrition requirements

   • Athletes need more calories, protein, carbohydrates, fats, vitamins and minerals to maintain energy, restoration of muscles and optimize productivity.
   • Intensive training increase the need for antioxidants to combat free radicals formed as a result of physical activity.

4. Problems of vegetarian and vegan diet for athletes:

   • Protein deficiency: Plant sources of protein often have an incomplete amino acid profile and less digestibility compared to animal sources.
   • Iron deficiency: The non -hemic iron contained in plant products is worse absorbed than hemic iron from meat.
   • Vitamin B12 deficiency: Vitamin B12 is found almost exclusively in animal products, so vegans are at risk of deficiency.
   • Calcium deficiency: Although calcium is contained in some plant products, its digestibility may be lower.
   • Vitamin D deficiency: Vitamin D is necessary for the absorption of calcium and bone health. The synthesis of vitamin D in the skin depends on sunlight, and its receipt from plant sources is limited.
   • Omega-3 fatty acid deficiency: Omega-3 fatty acids are important for the health of the heart, brain and joints. Plant sources contain mainly alpha-linolenic acid (ALA), which is less effectively converted into EPA and DHA, contained in fish oil.
   • Zinc Deficit: The absorption of zinc from plant products can be difficult due to the content of phitat.
   • Insufficient creatine consumption: Creatine is important for energy exchange in muscles. Vegetarians and vegans usually have a lower level of creatine in the muscles.
   • Problems with calorie content: It can be difficult for athletes to consume a sufficient number of calories from plant sources, especially if they adhere to a strict diet with low fat content.

Part 2: Key dietary supplements for vegetarians and vegans-sportsmen

Given the potential deficits, athletes adhering to a vegetarian or vegan diet, it is often recommended to take certain food additives (dietary supplements) to ensure optimal health and performance.

1. Protein additives:

   • Soy protein: A full -fledged protein containing all essential amino acids. It is well absorbed and can be used to increase muscle mass and recovery after training.
   • Rice protein: Hypoallergenic protein with good digestibility. It is often used in combination with other plant proteins to improve the amino acid profile.
   • Pea protein: Rich in lysine and arginine, important amino acids for the growth and restoration of muscles. It is well absorbed and has a pleasant taste.
   • Protein from hemp seeds: Contains all essential amino acids and omega-3 and omega-6 fatty acids.
   • Protein from Chia seeds: It is rich in fiber, omega-3 fatty acids and antioxidants.
   • Mixtures of plant proteins: A combination of various plant proteins to ensure a full amino acid profile and improve digestibility.

2. Creatine:

   • Increases the level of creatine phosphate in the muscles, which provides energy for short -term, intense exercises.
   • Improves strength, power and endurance.
   • Creatine monohydrate is the most studied and effective form of creatine.
   • Vegetarians and vegans can get especially great benefits from taking creatine, since they usually have a lower level of creatine in the muscles.

3. Vitamin B12:

   • It is necessary for the health of the nervous system and the formation of red blood cells.
   • Vegans should take additives with vitamin B12, since it is practically absent in plant products.
   • Cyanocobalamin and methylcobalamin are two common forms of vitamin B12 in addition. Methylcobalamin is considered more bioavailable.

4. Iron:

   • It is necessary for transporting oxygen in the blood.
   • Vegetarians and vegans are recommended to consume more iron than meat-eaters, due to the lower digestibility of the non-meter iron.
   • The additives of iron should be taken only if there is a deficiency of iron confirmed by blood test.
   • Iron and vitamin C improves its digestibility.
   • Simultaneous receiving iron with products containing calcium, tea and coffee should be avoided, as they can reduce iron digestibility.
   • Iron bislycinate is the shape of iron, which is well tolerated and has less side effects.

5. Calcium:

   • It is necessary for the health of bones and teeth, as well as for muscle function and nervous transmission.
   • Vegans are recommended to consume products enriched with calcium, and, if necessary, take additives with calcium.
   • Calcium carbonate and calcium citrate are common forms of calcium in addition. Calcium citrate is better absorbed at a low level of acidity in the stomach.

6. Vitamin D:

   • It is necessary for the absorption of calcium and bone health.
   • The synthesis of vitamin D in the skin depends on sunlight, so in the winter months and in regions with insufficient sunlight it is recommended to take additives with vitamin D.
   • Vitamin D3 (cholecalciferol) is a more effective form of vitamin D than vitamin D2 (ergocalciferol).
   • Vygan sources of vitamin D3 exist, for example, obtained from lichens.

7. Omega-3 fatty acids:

   • Important to the health of the heart, brain and joints.
   • Vegans are recommended to consume products rich in alpha-linolenic acid (ALA), such as flax seeds, chia, walnuts and canols.
   • Consider the possibility of taking additives with EPA and DHA obtained from algae to ensure a sufficient level of these important fatty acids.

8. Zinc:

   • It is necessary for the immune function, growth and restoration of tissues.
   • The absorption of zinc from plant products can be difficult due to the content of phitat.
   • Vegetarians and vegans are recommended to use foods rich in zinc, and, if necessary, take supplements with zinc.
   • Zinc Picoline is a form of zinc, which is well absorbed.

9. Iodine:

   • It is necessary for the health of the thyroid gland and the production of hormones.
   • Vegans are recommended to use iodized salt or take additives with iodine.
   • Sea algae are a good source of iodine, but their consumption should be controlled to avoid excessive iodine consumption.

10. Beta-Alanine:

    • Increases the level of carnosine in the muscles that helps to buffer lactic acid and reduces muscle fatigue.
    • It can improve endurance and performance in high -intensity exercises.
    • Sometimes causes a tingling sensation (paresthesia), which usually takes place over time.

11. Vitamin K2:

    • It is important for the health of bones and blood coagulation. Promotes the transportation of calcium into bones and teeth.
    • Vegans are recommended to consume products rich in vitamin K2, such as fermented soy products (NATTO).
    • Addresses with vitamin K2 (MK-7) can be useful to provide a sufficient level of vitamin K2.

12. Kholin:

    • It is important for the health of the brain, nervous system and metabolism.
    • It can be difficult for vegans to get enough choline from plant springs.
    • Addresses with holin, such as citicoline or alpha-ggiv, can be useful for maintaining brain health.

13. Antioxidants:

    • They help to protect the cells from damage caused by free radicals, which are formed during training.
    • Vitamin C, vitamin E, selenium, coenzyme Q10 and plant extracts, such as green tea extract and grape seed extract, are powerful antioxidants.
    • The consumption of a variety of fruits and vegetables rich in antioxidants is also important.

Part 3: Recommendations for receiving dietary supplements for vegetarians and vegan-sportsmen

1. Consult a doctor or nutritionist: Before taking any dietary supplements, it is recommended to consult a doctor or a nutritionist, especially if you have any diseases or you take any medication. A specialist will be able to evaluate your individual needs and recommend the optimal dosage and dietary supplement scheme.

2. Determine your needs: Analyze your diet and evaluate what kind of nutrients you may not have enough. Take blood tests to detect deficits.

3. Choose high -quality dietary supplements: Choose dietary supplements from reliable manufacturers who have passed independent testing and certification. Make sure that dietary supplements do not contain harmful impurities and correspond to the declared composition. Look for products certified as vegan, if it is important for you.

4. Adhere to the recommended dosage: Do not exceed the recommended dosage of dietary supplements. Too high doses of some vitamins and minerals can be harmful to health.

5. Take dietary supplements in accordance with the instructions: Follow the recommendations for receiving dietary supplements indicated on the packaging. Some dietary supplements are better absorbed when eating, others – on an empty stomach.

6. Follow your feelings: Carefully follow your feelings after the start of admission of dietary supplements. If you notice any side effects, stop taking a dietary supplement and consult a doctor.

7. Combine a reception of dietary supplements with a balanced diet: Bades do not replace full and balanced diet. Make sure that you consume a sufficient amount of calories, protein, carbohydrates, fats, vitamins and minerals from plant products.

8. Cypery dietary supplements: In some cases, it is recommended to cycle the intake of certain dietary supplements in order to avoid getting used to the body and reduce effectiveness.

9. Be patient: The results from the reception of dietary supplements may not be noticeable immediately. Be patient and adhere to the recommended reception scheme for several weeks or months to evaluate the effectiveness of dietary supplements.

10. Keep a diet and reception of dietary supplements: Maintaining a diet and dietary supplement diary will help you track your successes and identify any problems or side effects.

Part 4: specific examples of dietary supplements for various sports

1. Strength sports (bodybuilding, powerlifting, heavy athletics):

   • Protein additives: For increasing and restoration of muscles. Take after training and during the day to ensure the constant receipt of amino acids.
   • Creatine: To increase strength and power. Take daily, for example, 5 grams per day.
   • Beta-Alanine: To reduce muscle fatigue and increase endurance in high -intensity exercises. Take daily, for example, 3-6 grams per day.
   • Vitamin D: To maintain bone health and the optimal level of testosterone.
   • Zinc: To maintain immune function and restoration of tissues.

2. Endurance sports (running, swimming, cycling, triathlon):

   • Iron: To maintain the transportation of oxygen in the blood.
   • Vitamin B12: To maintain the health of the nervous system and the formation of red blood cells.
   • Omega-3 fatty acids: For the health of the heart, brain and joints.
   • Coenzim q10: To improve energy metabolism and protection of cells from damage caused by free radicals.
   • Electrolytes (sodium, potassium, magnesium): To make up for losses with later and maintain hydration.

3. Team sports (football, basketball, volleyball, hockey):

   • Protein additives: To restore muscles after training and games.
   • Creatine: To increase strength and power, especially in sprint efforts.
   • Vitamin D: To maintain bone health and immune function.
   • Antioxidants: To protect cells from damage caused by intensive training and games.
   • Glucosamine and chondroitin: To maintain joint health and injuries prevention.

4. Game sports (tennis, badminton, squash):

   • Creatine: To increase strength and power, especially in quick movements and jerks.
   • Beta-Alanine: To reduce muscle fatigue and increase endurance in long matches.
   • Omega-3 fatty acids: For the health of the brain and improve cognitive functions.
   • Antioxidants: To protect cells from damage caused by intensive training and games.
   • Magnesium: To maintain muscle function and nervous transmission.

Part 5: Plant sources of nutrients: The basis of a healthy diet

Despite the need to receive dietary supplements, the basis of the diet of a vegetarian and vegan-athletes should consist of a variety of plant products that provide the body with the necessary nutrients.

1. Protein:

   • Legumes (beans, lentils, chickpeas, peas): An excellent source of protein, fiber and iron.
   • Tofu and pace: Fermented soy products rich in protein, calcium and iron.
   • Quinoa: A full -fledged protein containing all essential amino acids.
   • Seeds (chia, flax, hemp, sunflower, pumpkin): Belon, omega-3 fatty acids and fiber.
   • Nuts (almonds, walnuts, cashews, hazelnuts): Rich in protein, useful fats and antioxidants.
   • Green vegetables (spinach, broccoli, asparagus): Contain a small amount of protein, as well as vitamins and minerals.

2. Iron:

   • Legumes: Beans, lentils, chickpeas, peas.
   • Green sheet vegetables: Spinach, Mangold ,rugol.
   • Dried fruits: Kuraga, raisins, prunes.
   • Enriched products: Grain flakes, bread.
   • Tofu and pace: Fermented soy products.
   • Pumpkin seeds: A great source of iron and zinc.

3. Calcium:

   • Green sheet vegetables: Cabbage of Kale, Bok-Choi.
   • Enriched plant drinks: Almond milk, soy milk, rice milk.
   • TOF: Especially Tofu, besieged by calcium sulfate.
   • Snem seeds: Rich in calcium, but digestibility may be lower due to the content of phitat.
   • Almond: A good source of calcium and beneficial fats.
   • Dried figs: Contains calcium and fiber.

4. Vitamin D:

   • Enriched products: Plant drinks, cereals.
   • Ultraviolet mushrooms exposed to: Some mushrooms are grown under ultraviolet light, which increases the content of vitamin D.

5. Omega-3 fatty acids (ALA):

   • Flax seeds: An excellent source of alpha-linolenic acid (ALA).
   • Seeds of Chia: Ala is also rich.
   • Walnuts: Contain ALA and antioxidants.
   • Canol oil: Good source ALA.
   • Seaweed: Some types of algae contain EPA and DHA, but their consumption can be limited due to taste and accessibility.

6. Zinc:

   • Legumes: Beans, lentils, chickpeas, peas.
   • Nuts: Cashews, almonds.
   • Seeds: Pumpkin, sunflower.
   • Whole grains: Oatmeal, brown rice, Kinoa.
   • Enriched products: Grain flakes.

7. Vitamin B12:

   • Enriched products: Plant drinks, soy foods, cereals, foods.
   • Additives with vitamin B12: A reliable and necessary source for vegans.

Part 6: an example of a power plan for Vegan-Sportsman (man, 70 kg, training 5 times a week)

This nutrition plan is only an example and can be adapted in accordance with individual needs and preferences.

Breakfast (500 calories, 30 g of protein):

• Ovsyanka (50 g) with vegetable milk (250 ml), protein powder made of peas (30 g), berries (100 g) and chia seeds (1 tablespoon).
• Supplement: Vitamin B12 (1000 mcg).

Snack 1 (250 calories, 15 g of protein):

• Tofu (100 g) with vegetables (carrots, celery).

Lunch (600 calories, 40 g of protein):

• Lenticular soup (300 ml) with whole grain bread (2 slices) and a cinema salad (100 g) with vegetables and chickpeas (100 g).
• Addition: Iron (if there is a deficit).

Snack 2 (250 calories, 10 g of protein):

• Almond milk (250 ml) with protein powder from rice (20 g).

Dinner (700 calories, 50 g of protein):

• The pace (150 g) with vegetables (broccoli, pepper) and brown rice (100 g).
• Avocado spinach salad and olive oil dressing.
• Supplement: Creatine (5 g).

Before going to bed (200 calories, 20 g of protein):

• Soy yogurt (200 g) with berries (50 g).

Additional recommendations:

• Drink enough water during the day (at least 2-3 liters).
• Use a variety of fruits and vegetables rich in vitamins, minerals and antioxidants.
• Avoid processed products, sugar and trans fats.
• If necessary, adjust the number of calories and macronutrients in accordance with your needs and goals.

Part 7: vegan sources of sports nutrition

The vegan sports nutrition market is constantly growing, offering a wide selection of products adapted to the needs of athletes adhering to a plant diet.

1. Vegan protein powders: Soy, rice, pea, hemp, pumpkin, sunflower, mixtures of plant proteins.

2. Vegan protein bars: Based on plant proteins, nuts, seeds and dried fruits.

3. Vegan energy gels and bars: Based on carbohydrates, electrolytes and other nutrients to maintain energy during training.

4. Vegan amino acids: BCAA (amino acids with an extensive chain), glutamine, arginine.

5. Vegan Creatine: Monohydrate creatine, produced without the use of animal products.

6. Vegan electrolyte drinks: To make up for losses of electrolytes with later.

7. Vygana pre -training complexes: They contain ingredients that increase energy, concentration and performance.

8. Vegan products for recovery: Contain protein, carbohydrates and other nutrients for recovery after training.

9. Vegan power substitutes: Contain all the necessary nutrients to replace one or more meals.

When choosing vegan sports nutrition, pay attention to the composition, content of protein, carbohydrates, fats, vitamins and minerals, as well as for certificates confirming the vegan status of the product.

Part 8: myths and errors about vegetarian and vegan nutrition for athletes

There are a number of myths and misconceptions about vegetarian and vegan nutrition for athletes who may interfere with the optimal results.

1. Myth: Vegetarians and vegans cannot get enough protein to increase muscle mass.

   • Fact: Plant sources of protein can provide the body with a sufficient amount of protein for increasing muscle mass if the diet is well planned and contains a variety of protein sources, such as legumes, tofu, pace, film, nuts and seeds.

2. Myth: The vegetarian and vegan diet is inferior and leads to a shortage of nutrients.

   • Fact: The vegetarian and vegan diet can be complete and provide the body with all the necessary nutrients if it is well planned and contains a variety of plant products. However, vegans need to take additives with vitamin B12, and additives with iron, calcium, vitamin D and omega-3 fatty acids may also be required.

3. Myth: Vegetarians and vegans cannot be strong and hardy athletes.

   • Fact: Many famous athletes adhere to a vegetarian or vegan lifestyle and achieve high results in their sports. Vegetarian and vegan nutrition can provide the body with a sufficient amount of energy, nutrients and antioxidants to maintain high performance.

4. Myth: The vegetarian and vegan diet is difficult to prepare and requires a lot of time.

   • Fact: There are many simple and fast vegetarian and vegan recipes that can be prepared in a short time. You can also use semi -finished products and finished products adapted to vegetarian and vegan nutrition.

5. Myth: The vegetarian and vegan diet are roads and is not available to most people.

   • Fact: The vegetarian and vegan diet can be affordable if legumes, cereals, vegetables and fruits prevail in the diet, which are cheaper sources of protein and nutrients than meat and dairy products.

Part 9: Prospects and the future of vegetarian and vegan sports nutrition

Vegetarian and vegan sports nutrition continues to develop and improve, offering athletes more and more opportunities to optimize their diet and achieve high results.

1. Development of new plant sources of protein: Research is aimed at finding new plant sources of protein with an improved amino acid profile and digestibility.

2. Improving the bioavailability of nutrients: New technologies are developed to increase the bioavailability of vitamins, minerals and other nutrients from plant products.

3. Personalized nutrition: Systems of personalized nutrition are developed, which take into account the individual needs and features of each athlete adhering to the vegetarian or vegan lifestyle.

4. Development of the market for vegan sports nutrition: Further growth of the vegan sports nutrition market is expected, which will lead to an increase in the range of products and reducing prices.

5. Popularization of vegetarianism and veganism in sports: More and more athletes and coaches are aware of the advantages of vegetarian and vegan nutrition for health and performance, which contributes to the popularization of these diets in a sports environment.

In conclusion, the vegetarian and vegan lifestyle can be compatible with high sports results, provided the diet is thoroughly planning, the inclusion of a variety of plant products and, if necessary, the intake of dietary supplements to replenish potential deficits. Consultation with a specialist will help you draw up an individual dietary for food and dedarying plan, adapted to your needs and goals.