Overview of dietary supplements for vegetarians and vegans-athletes

Overview of dietary supplements for vegetarians and vegans-sportsmen: optimization of performance and health

Chapter 1: Specific needs of vegetarians and vegans-athletes

Vegetarianism and veganism, excluding meat and, in the case of veganism, all animal products, are gaining popularity for ethical, environmental and health reasons. However, active people who adhere to these diets are faced with unique needs that require special attention to nutrition. Athletes, regardless of diet, need increased consumption of energy, protein, vitamins and minerals to maintain physical activity, restoration and optimal performance. Vegetarian and vegan diets, being well planned, can provide all the necessary nutrients, but often require additional support in the form of biologically active additives (dietary supplements).

1.1. Increased nutrient need for athletes:

Intensive training increase energy consumption and the need for muscle tissue restoration. This leads to an increased need for macro and microelements.

• Protein: It is necessary for the restoration and growth of muscle tissue, especially important after training. Vegetarian sources of protein, such as legumes, tofu, pace and seatan, can be less concentrated and absorbed not as effectively as animals.
• Carbohydrates: The main source of energy for athletes. Complex carbohydrates, such as whole grain products, fruits and vegetables, provide prolonged release of energy.
• Fat: Important for energy exchange, hormonal regulation and assimilation of fat -soluble vitamins. It is necessary to pay attention to the consumption of beneficial fats, such as omega-3 and omega-6 fatty acids.
• Vitamins and minerals: Participate in many metabolic processes, support immunity and prevent injuries.

1.2. Problems related to vegetarian and vegan diets:

A limited choice of products can lead to a deficiency of certain nutrients, especially in athletes with high needs.

• Vitamin B12: Contained mainly in animal products. Deficiency can lead to anemia, neurological problems and fatigue.
• Iron: Vegetable iron (non -meter) is worse absorbed than the animal (hemic). Deficiency can lead to anemia and a decrease in performance.
• Zinc: It is important for immunity, wound healing and height. Plant sources of zinc may contain phitates that reduce its digestibility.
• Calcium: It is important for the health of bones and muscles. Some plant products contain oxalates that reduce calcium digestibility.
• Vitamin D: It is synthesized in the skin under the influence of sunlight and is contained in some products of animal origin. The deficit is common, especially in winter.
• Omega-3 fatty acids (EPA and DHA): Contained mainly in fatty fish. A plant source, alpha-linolenic acid (ALA), is converted into EPA and DHA, but this process is ineffective.
• Creatine: Contained mainly in meat and fish. It is important for energy metabolism in the muscles and increase strength.
• CARNOSINE: Contained in muscle tissue. It is important for lactic acid buffering and increased endurance.
• Taurin: Contained mainly in animal products. It is important for the function of the brain and heart.
• L-Carnitin: It is important for transporting fatty acids to mitochondria for energy production. Contained mainly in animal products.

1.3. Assessment of needs:

Before you start taking any dietary supplements, you need to evaluate your individual needs. This can be done with:

• Power analysis: Maintaining a diet and analysis of nutrient consumption.
• Consultations with a doctor or nutritionist: Discussion of their needs and goals with a qualified specialist.
• Blood tests: Assessment of the level of vitamins and minerals in the body.

Chapter 2: Vitamins and minerals for vegetarians and vegans-athletes

2.1. Vitamin B12 (cobalamin):

• Role: It is necessary for the formation of red blood cells, the functioning of the nervous system and the synthesis of DNA.
• Deficiency: Vegetarians and vegans are at high risk of B12 deficiency, since it is found mainly in animal products.
• Deficiency symptoms: Fatigue, weakness, numbness and tingling in the limbs, anemia, depression.
• Sources: Strengthened products (vegetable milk, cereals, food yeast), additives B12.
• Dosage: The recommended daily dose (RSD) is 2.4 μg. Athletes may need a higher dose, especially with intense training. You should consult a doctor to determine the optimal dosage.
• Forms: Cyanocobalamin (synthetic form), methylcobalamin (more active form). Methylcobalamin can be preferable, especially for people with the problems of the assimilation of cyanocobalamin.
• Special considerations: The use of products strengthened by B12, or the use of additives is necessary for all vegetarians and vegans. Reception of additives B12 can be necessary even when using fortified products, since digestibility B12 can be limited.

2.2. Iron:

• Role: It is necessary for the transportation of oxygen in the blood and muscles, energy metabolism and immunity.
• Deficiency: Vegetarians and vegans are at risk of iron deficiency, since vegetable iron (non -meter) is worse absorbed than the animal (hemic).
• Deficiency symptoms: Fatigue, weakness, dizziness, headaches, shortness of breath, decrease in performance.
• Sources: Legumes, lentils, tofu, pace, spinach, nuts, seeds, enriched cereals.
• Dosage: RSD is 8 mg for men and 18 mg for women. Athletes, especially women, may need a higher dose.
• Forms: Iron sulfate (common form), iron gluconate (better absorbed), iron bisginate (well tolerated and absorbed).
• Special considerations: The use of products rich in vitamin C improves the absorption of a non -meter iron. The use of tea, coffee and products rich in calcium should be avoided, along with products containing iron, as they can reduce its digestibility.

2.3. Zinc:

• Role: It is necessary for immunity, healing of wounds, growth and development.
• Deficiency: Vegetarians and vegans can be at risk of zinc deficiency, since plant sources of zinc may contain phytates that reduce its digestibility.
• Deficiency symptoms: Reducing immunity, wound healing, loss of appetite, decreased taste sensitivity, hair loss.
• Sources: Legumes, nuts, seeds, whole grain products, enriched cereals.
• Dosage: RSD is 11 mg for men and 8 mg for women. Athletes may require a higher dose.
• Forms: Zinc sulfate (common form), zinc gluconate (better absorbed), zinc picolinate (well absorbed).
• Special considerations: Soaking of legumes, nuts and seeds can reduce the content of phitat and improve zinc digestibility.

2.4. Calcium:

• Role: It is necessary for the health of bones and teeth, muscle contraction, blood coagulation and transmission of nerve impulses.
• Deficiency: Some plant products contain oxalates that reduce calcium digestibility.
• Deficiency symptoms: Osteoporosis, muscle cramps, numbness and tingling in the limbs.
• Sources: Green leaf vegetables (cabbage, broccoli), enriched plant drinks, tofu, sesame seeds.
• Dosage: RSD is 1000 mg for adults and 1200 mg for women over 50 and men over 70 years old.
• Forms: Calcium carbonate (common form), calcium citrate (is better absorbed, especially with reduced acidity of the stomach).
• Special considerations: The use of products rich in vitamin D improves the absorption of calcium. The use of large amounts of products containing oxalates along with products containing calcium should be avoided.

2.5. Vitamin D:

• Role: It is necessary for the assimilation of calcium, bone health, immunity and functioning of muscles.
• Deficiency: It is common, especially in winter and among people living in the northern latitudes.
• Deficiency symptoms: Fatigue, weakness, pain in bones and muscles, a decrease in immunity.
• Sources: Sunlight, enriched products (vegetable milk, cereals), additives of vitamin D.
• Dosage: RSD is 600 IU (15 μg) for adults and 800 IU (20 μg) for people over 70 years old. Athletes may require a higher dose.
• Forms: Vitamin D2 (ergocalciferol, plant form), vitamin D3 (cholecalciferol, animal form). Vitamin D3 is more effective than vitamin D2. The vegan form of vitamin D3, obtained from lichens, is available.
• Special considerations: Regular stay in the sun (15-20 minutes a day) can help maintain a sufficient level of vitamin D. A blood test can help determine the level of vitamin D and the need to take additives.

2.6. Omega-3 fatty acids (EPA and DHA):

• Role: It is necessary for the health of the heart, brain and eyes, reducing inflammation and improving recovery after training.
• Deficiency: Vegetarians and vegans may experience an EPA and DHA deficiency, as they are mainly found in fatty fish. A plant source, alpha-linolenic acid (ALA), is converted into EPA and DHA, but this process is ineffective.
• Deficiency symptoms: Dry skin, fatigue, memory problems, depression, joint pain.
• Sources: Flaxseed, chia seeds, walnuts, DHA and EPA additives obtained from algae.
• Dosage: It is recommended to consume 250-500 mg EPA and DHA per day.
• Forms: Capsules with algae oil containing DHA and EPA.
• Special considerations: The use of products rich in ALA can help increase the level of EPA and DHA in the body, but the effectiveness of this process is limited. DHA and EPA additives obtained from algae are a reliable source of these fatty acids for vegetarians and vegan.

Chapter 3: Amino acids and other additives to increase performance

3.1. Creatine:

• Role: It is important for energy metabolism in the muscles, increase strength and endurance.
• Deficiency: Vegetarians and vegans can experience creatine deficiency, as it is found mainly in meat and fish.
• Advantages: Increasing strength and power, increasing muscle mass, improving recovery after training, improving cognitive functions.
• Dosage: 3-5 grams per day.
• Forms: Creatine monohydrate (the most studied and effective form), creatine hydrochloride (better dissolves).
• Special considerations: Creatine monohydrate is safe and effective for most people. Some people may experience a slight increase in weight due to maintenance of water in the muscles.

3.2. Carnosine (beta-alanin):

• Role: Booferizes lactic acid in the muscles, reduces fatigue and increases endurance.
• Deficiency: Vegetarians and vegans can experience a lower level of carnosine in the muscles, since it is synthesized from amino acids contained in meat.
• Advantages: Increase in endurance, decrease in fatigue, improving sports results in high -intensity exercises.
• Dosage: 2-6 grams per day, divided into several tricks.
• Forms: Capsules or powder beta-alanine.
• Special considerations: Reception of beta-alanine can cause paresthesia (tingling of the skin), which is harmless and passes after a while. Dose separation into several techniques can reduce this effect.

3.3. Taurin:

• Role: It is important for the function of the brain and heart, antioxidant protection and regulation of the level of electrolytes.
• Deficiency: Vegetarians and vegans may experience Taurin’s deficiency, as it is contained mainly in animal products.
• Advantages: Improving concentration and memory, decreased fatigue, improvement of heart, protection against oxidative stress.
• Dosage: 500-2000 mg per day.
• Forms: Taurin capsules or powder.
• Special considerations: Taurin is considered safe for most people.

3.4. L-Carnitin:

• Role: It is necessary for transporting fatty acids to mitochondria for energy production.
• Deficiency: Vegetarians and vegans may experience L-carnitine deficiency, since it is synthesized from amino acids contained in meat.
• Advantages: Improving fat burning, increasing endurance, improving recovery after training.
• Dosage: 500-2000 mg per day.
• Forms: L-carnitine Tartratet (better absorbed), acetyl-l-carnitine (improves brain function).
• Special considerations: L-carnitine is considered safe for most people.

3.5. BCAA (amino acids with an extensive chain):

• Role: Important to restore muscle tissue, reduce muscle pain and reduce fatigue.
• Composition: Laicin, isoleykin and Valin.
• Advantages: Acceleration of recovery after training, a decrease in muscle pain, preventing the destruction of muscle tissue.
• Dosage: 5-10 grams before, during or after training.
• Forms: BCAA powder or capsules.
• Special considerations: BCAA can be useful for athletes involved in high -intensity training.

3.6. Protein supplements:

• Role: Provide an additional source of protein for the restoration and growth of muscle tissue.
• Sources: Soy protein, pea protein, rice protein, protein from pumpkin seeds, protein from chia seeds.
• Advantages: A convenient way to increase protein consumption, especially after training.
• Dosage: In accordance with the individual needs in the protein.
• Forms: Protein powders, bars, strips.
• Special considerations: Choose protein additives with a high protein content and low sugar content and artificial additives.

3.7. Other additives:

• Spirulina and Chlorella: Sources of protein, vitamins and minerals.
• Maka Peruvian: Adaptogen, increases energy and endurance.
• Beetroot juice: Improves blood flow and increases endurance.
• Caffeine: Stimulant, increases energy and concentration.

Chapter 4: Choice of high -quality dietary supplements

4.1. Choice criteria:

• Reputation manufacturer: Choose a dietary supplement from famous and reliable manufacturers who adhere to high quality standards.
• Certification: Look for dietary supplements certified by independent organizations such as NSF International, USP or Informed-Sport. These certificates guarantee that the dietary supplement is tested for the content, purity and lack of prohibited substances.
• Composition: Carefully read the composition of dietary supplements and make sure that it contains only the necessary ingredients in effective doses. Avoid dietary supplements with artificial additives, dyes and sweeteners.
• Reviews: Read the reviews of other users about dietary supplements to learn about their experience and product effectiveness.
• Consultation with a doctor or nutritionist: Before you start taking any dietary supplement, consult a doctor or nutritionist to make sure that they are safe and suitable for you.

4.2. List of reliable manufacturers:

• Thorne Research
• NOW Foods
• Garden of Life
• Vega
• Nutrabolt (C4)
• Optimum Nutrition
• Myprotein

4.3. The importance of an individual approach:

The needs for dietary supplements are individual and depend on many factors, such as age, gender, level of activity, health status and diet. It is important to consider these factors when choosing dietary supplements and consult a doctor or nutritionist to obtain individual recommendations.

Chapter 5: Cautions and side effects

5.1. Possible side effects:

Despite the fact that dietary supplements can be useful for vegetarians and vegans-sportsmen, it is important to remember possible side effects. Some dietary supplements can cause:

• Indigestion
• Nausea
• Diarrhea
• Headaches
• Allergic reactions
• Interaction with drugs

5.2. Interaction with drugs:

Some dietary supplements can interact with medicines, reducing their effectiveness or increasing side effects. It is important to inform your doctor about all the dietary supplements that you accept in order to avoid undesirable interactions.

5.3. Overdose:

Reception of large doses of dietary supplements can be dangerous and lead to serious health problems. It is important to observe the recommended dosages and not exceed them.

5.4. The importance of consulting a doctor:

Before you start taking any dietary supplements, especially if you have any diseases or you take medicines, you need to consult a doctor. He will be able to evaluate your individual needs and risks and give recommendations on the safe and efficient use of dietary supplements.

Chapter 6: Examples of Nutrition and additives for various sports

6.1. Food and additives for runners:

• Nutrition: Carbohydrates (whole grain products, fruits, vegetables), protein (legumes, tofu, pace), healthy fats (avocados, nuts, seeds).
• Supplements:
  • Vitamin B12 (2.4 μg per day)
  • Iron (in accordance with needs)
  • Vitamin D (in accordance with the level in the blood)
  • Omega-3 (250-500 mg EPA and DHA per day)
  • Beetroot juice (before training)
  • BCAA (during long training)

6.2. Plan of power and additives for strength training:

• Nutrition: Protein (legumes, tofu, pace, protein additives), carbohydrates (whole grain products, fruits, vegetables), healthy fats (nuts, seeds, avocados).
• Supplements:
  • Vitamin B12 (2.4 μg per day)
  • Iron (in accordance with needs)
  • Vitamin D (in accordance with the level in the blood)
  • Creatine (3-5 grams per day)
  • Beta-Alanin (2-6 grams per day)
  • Protein supplement (then workouts)

6.3. Power and additives for cyclic sports (swimming, cycling):

• Nutrition: Carbohydrates (whole grain products, fruits, vegetables), protein (legumes, tofu, pace), healthy fats (nuts, seeds, avocado).
• Supplements:
  • Vitamin B12 (2.4 μg per day)
  • Iron (in accordance with needs)
  • Vitamin D (in accordance with the level in the blood)
  • Omega-3 (250-500 mg EPA and DHA per day)
  • Caffeine (before training)
  • Electrolytes (during long training)

Chapter 7: The role of food in achieving sports goals

7.1. The value of a balanced diet:

The dietary supplement can be a useful addition to the diet of a vegetarian or vegan-sportsman, but they should not replace a balanced diet. It is important to consume a sufficient amount of calories, protein, carbohydrates, fats, vitamins and minerals from whole, unprocessed products.

7.2. Personalization of nutrition:

Food should be personalized in accordance with your individual needs, goals and sport. It is important to experiment with various products and additives to find what is best suited for you.

7.3. The role of hydration:

Sufficient hydration is important for all athletes, but especially for vegetarians and vegans, as they can consume more fiber, which can connect water in the intestines. It is important to drink enough water during the day, especially before, during and after training.

7.4. Recovery after training:

Recovery after training is an important part of sports success. It is important to consume a sufficient amount of protein and carbohydrates after training to restore muscle tissue and replenish glycogen reserves.

Chapter 8: Alternative approaches to nutrition optimization

8.1. Enzymed products:

Enzymed products, such as kimchi, sauerkraut and pace, can improve the digestibility of nutrients and maintain intestinal health.

8.2. Germination of seeds and grains:

The germination of seeds and grains increases the content of vitamins and minerals and improves their digestibility.

8.3. Soaking nuts and seeds:

Soaking nuts and seeds reduces the content of phytates, which may prevent the assimilation of minerals.

8.4. Variety of the diet:

A diverse diet provides the receipt of all necessary nutrients and reduces the risk of deficiency.

Chapter 9: Future research and prospects

9.1. The need for further research:

Further research is needed to study the influence of vegetarian and vegan diets on sports results and to determine the optimal nutritional strategies and additives for vegetarians and vegan-sportsmen.

9.2. The development of personalized nutrition:

In the future, personalized nutrition will become more affordable and will allow athletes to optimize their diet based on genetic data, blood tests and other factors.

9.3. New additives and technologies:

New additives and technologies are being developed that can improve the sporting results and health of vegetarians and vegan-sportsmen.

Chapter 10: Final recommendations

Vegetarianism and veganism can be compatible with sports, but require attentive planning and attention to nutrition. Bad can be a useful addition to the diet, but should not replace a balanced diet. It is important to consult a doctor or nutritionist to obtain individual recommendations and observe precautions when taking dietary supplements. The key to success is to understand individual needs, the right choice of products and additives, as well as constant monitoring of health status.