Dietary supplements for vegetarians and vegans involved in sports: guide to optimize results and health
Section 1: Understanding the specific needs of vegetarians and vegans in sports
Vegetarian and vegan diets based on plant foods offer many advantages for health, including reducing the risk of cardiovascular diseases, type 2 diabetes and some types of cancer. However, when these diets are combined with intensive physical activity, specific needs in nutrients increase, which can be more difficult to satisfy only due to food. Vegetarians and vegans need to carefully plan their diet and, possibly, use biologically active additives (dietary supplements) to optimize the results, restoration and general health.
1.1. Macronutrients: proteins, carbohydrates and fats
- Protein: Protein plays a key role in the restoration and growth of muscles, especially after training. Vegetarians and vegans should pay special attention to the consumption of a sufficient amount of protein, choosing a variety of plant sources, such as legumes, tofu, pace, seatan, film, nuts and seeds. It is important to combine various sources of plant protein to ensure the receipt of all the necessary amino acids. Athletes need more protein than people leading a sedentary lifestyle. The recommended daily norm for athletes-Vegetarians and vegans is 1.4-2.0 grams of protein per kilogram of body weight, depending on the intensity and type of training.
- Carbohydrates: Carbohydrates are the main source of energy for the body, especially during physical activity. Vegetarians and vegans need to use a sufficient number of complex carbohydrates, such as whole grain products, fruits, vegetables and legumes, to maintain the level of glycogen in the muscles and provide energy for training. Too low carbohydrate consumption can lead to fatigue, a decrease in productivity and slowed recovery.
- Fat: Fats are important for many body functions, including hormonal balance, the absorption of fat -soluble vitamins and energy provision. Vegetarians and vegans should choose useful fats, such as mono-saturated and polyunsaturated fats contained in avocados, nuts, seeds, olive oil and linseed oil. Limit the consumption of saturated fats and trans fats, which can negatively affect health.
1.2. Micronutrients: vitamins and minerals
Some vitamins and minerals can be more difficult to get enough from a vegetarian and vegan diet, especially for athletes whose needs are increased due to intense training.
- Vitamin B12: Vitamin B12 is necessary for the health of the nervous system, the formation of red blood cells and DNA metabolism. It is found mainly in animal products, so vegans absolutely need to take vitamin B12 or use enriched products. Vegetarians should regularly check the level of vitamin B12 and, if necessary, take additives.
- Iron: Iron is necessary for the transfer of oxygen in the blood and muscles. Vegetarians and vegans are at greater risk of iron deficiency, since iron from plant sources (non -meter iron) is absorbed worse than iron from animal sources (hemic iron). To improve the absorption of a non -meter iron, use products rich in vitamin C, simultaneously with products containing iron. Consider the possibility of taking iron additives if you have a deficiency diagnosed.
- Calcium: Calcium is necessary for the health of bones and muscles, as well as for nervous conduction and blood coagulation. Vegetarians and vegans can receive calcium from plant sources such as sheet green vegetables, tofu, enriched plant drinks and almonds. However, if calcium consumption is not enough, consider the possibility of taking additives.
- Vitamin D: Vitamin D is necessary for the absorption of calcium, bone health and immune function. The body produces vitamin D under the influence of sunlight, but many people experience deficiency, especially in the winter months. Consider the possibility of taking vitamin D additives, especially if you live in the northern latitudes or spend little time in the sun.
- Zinc: Zinc is important for immune function, wound healing and protein synthesis. Plant sources of zinc include legumes, nuts, seeds and whole grains. Employment of zinc can be reduced due to phitates contained in plant foods. Landing or germination of legumes and grains can help reduce the content of phitat.
- Omega-3 fatty acids: Omega-3 fatty acids are important for the health of the heart, brain and joints. Plant sources of omega-3 fatty acids include linseed seeds, chia seeds, walnuts and seaweed. However, the body is ineffectively converts alpha-linolenic acid (ALK) contained in plant sources, into eicos defendaic acid (EPK) and non-zahexaenic acid (DGC), which are the most important omega-3 fatty acids. Consider the possibility of taking additives with algae oil, which contains EPK and DGK.
- Creatine: Creatine is an amino acid that plays an important role in the production of energy during high -intensity exercises. It is found mainly in meat, so vegetarians and vegans often have a lower level of creatine in the muscles. Reception of additives with creatin can improve strength, power and endurance, especially during strength training.
Section 2: Assessment of needs in dietary supplements
Before you start taking any dietary supplements, it is important to evaluate your individual needs.
2.1. Analysis of the diet
Maintaining a diet for several days will help you determine what nutrients you get in sufficient quantities, and which are not enough. Analyze your diet with a nutritionist or specialist in sports nutrition to identify potential gaps in nutrition.
2.2. Assessment of the level of physical activity
The more intense and longer your training, the higher your needs for nutrients. Athletes involved in high -intensity sports, such as strength training or long -distance running, will require more protein, carbohydrates, vitamins and minerals than athletes engaged in less intense sports.
2.3. Medical examination and blood tests
Regular medical examinations and blood tests will help identify a deficiency of vitamins and minerals, as well as other health problems that can affect your nutrient needs. Discuss your needs for dietary supplements with a doctor or nutritionist to make sure that they are safe and effective for you.
Section 3: Recommended dietary supplements for vegetarians and vegans playing sports
3.1. Protein additives
- Soy protein: Soy protein is a full -fledged protein that contains all nine essential amino acids. It is well absorbed and is an excellent option for vegetarians and vegans playing sports.
- Pea protein: Pea protein is another full -fledged protein that is well tolerated by most people. It has a pleasant taste and texture and is a good option for those who are sensitive to soy.
- Rice protein: Rice protein is not a full -fledged protein, but it can be combined with other vegetable sources of protein, such as pea protein, to ensure the receipt of all the necessary amino acids.
- Hemp protein: A hemp protein is a good source of protein, fiber and omega-3 fatty acids. It has a slightly nuty taste and can be used in a smoothie, cocktails and other recipes.
- Mixtures of plant proteins: Mixtures of plant proteins often contain a combination of various plant sources of protein, such as soy, peas, rice, hemp and chia. This ensures the receipt of all the necessary amino acids and a variety of nutrients.
3.2. Creatine
Creatine monohydrate is the most studied and effective form of creatine. Reception of creatine can improve strength, power and endurance, especially during strength training. The recommended dose is 3-5 grams per day.
3.3. Beta-alanine
Beta-Alanin is an amino acid that helps to increase the level of carnosine in the muscles. Carnosine helps buffering lactic acid, which can improve endurance during high -intensity exercises. The recommended dose is 2-5 grams per day, divided into several doses.
3.4. Amino acids with an extensive chain (BCAA)
BCAA (leucine, isolacin and valin) are indispensable amino acids that play an important role in the synthesis of protein and muscle restoration. Reception of BCAA can help reduce muscle pain and accelerate recovery after training.
3.5. Vitamin B12
Vegans absolutely need to take vitamin B12 additives or use enriched products. The recommended dose is 1000 μg once a week or 25 μg per day. Vegetarians should regularly check the level of vitamin B12 and, if necessary, take additives.
3.6. Vitamin D.
Many people experience vitamin D, especially in the winter months. The recommended dose is 1000-2000 IU per day.
3.7. Iron
If your iron deficiency is diagnosed, the doctor may recommend you to take iron additives. It is important to take iron in accordance with the doctor’s recommendations in order to avoid an overdose.
3.8. Omega-3 fatty acids (algae oil)
Consider the possibility of taking additives with algae oil, which contains EPK and DGC to ensure the receipt of a sufficient amount of omega-3 fatty acids.
3.9. Calcium
If calcium consumption is not enough, consider the possibility of taking calcium additives.
3.10. Zinc
If you experience zinc deficiency, the doctor may recommend that you take zinc supplements.
3.11. Probiotics
Probiotics are beneficial bacteria that maintain intestinal health. Taking probiotics can improve digestion, strengthen the immune system and increase the absorption of nutrients.
3.12. Plant adaptogens (for example, Rhodiola pink, Ashvaganda)
Adaptogens help the body cope with stress and improve physical and mental performance.
Section 4: Practical recommendations for receiving dietary supplements
4.1. Consultation with a specialist
Before you start taking any dietary supplements, consult a doctor or nutritionist to make sure that they are safe and effective for you.
4.2. The choice of quality products
Choose dietary supplements from reliable manufacturers who conduct third -party laboratory studies to check the quality and purity of products. Look for products certified by independent organizations such as NSF International or USP.
4.3. Correct dosing
Take dietary supplements in accordance with the instructions on the label or on the recommendation of a doctor. Do not exceed the recommended dose.
4.4. Reception time
The time of receiving dietary supplements can affect their assimilation and efficiency. For example, fat -soluble vitamins should be taken with foods containing fats. Creatine is better absorbed after training with carbohydrates and protein.
4.5. Monitoring results
Keep a dietary supplement diary and note any changes in your well -being, performance and health status. Discuss your results with a doctor or nutritionist.
4.6. Combination of dietary supplements with full -fledged power
Bades should not replace good nutrition. They must complement a healthy and balanced diet.
4.7. Gradual introduction of new dietary supplements
Start taking new dietary supplements gradually to evaluate their effect on your body and identify any side effects.
Section 5: possible risks and side effects
Despite the fact that dietary supplements can be useful for Vegetarian athletes and vegans, it is important to know about possible risks and side effects.
5.1. Interaction with drugs
Some dietary supplements can interact with medicines, so it is important to inform the doctor about all the dietary supplements that you are taking.
5.2. Overdose
Reception of too much dietary supplements can lead to undesirable side effects.
5.3. Poor product
Some dietary supplements may contain pollutants or not correspond to the declared composition.
5.4. Individual intolerance
Some people may have individual intolerance to certain dietary supplements.
5.5. Lack of evidence base
The effectiveness of some dietary supplements has not been scientifically proven.
Section 6: Alternative approaches to nutrition optimization
In addition to taking dietary supplements, there are other ways to optimize food for athletes-Vegetarians and vegan.
6.1. Proper power planning
Carefully plan your diet to ensure the receipt of all the necessary nutrients.
6.2. A variety of products
Use a variety of plant foods to get a wide range of nutrients.
6.3. Cooking at home
Prepare food at home to control the ingredients and the amount of nutrients.
6.4. Sufficient calorie intake
Use a sufficient number of calories to provide energy for training and recovery.
6.5. Hydration
Drink enough water to maintain hydration of the body.
6.6. Rest and recovery
Give your body enough time to relax and recovery after training.
Section 7: Examples of diets for athletes-Vegetarians and vegans
7.1. An example of a diet for a vegetarian engaged in strength training
- Breakfast: Oatmeal with fruits, nuts and seeds, a protein cocktail based on serum protein.
- Dinner: Salad with chickpeas, cinema, vegetables and tofu, whole grain bread.
- Dinner: Lentil soup, baked vegetables, cottage cheese.
- Snacks: Fruits, nuts, yogurt, protein bars.
- Supplements: Creatine, vitamin D, iron (if necessary).
7.2. An example of a diet for a vegan that is running for long distances
- Breakfast: Smoothies with a banana, berries, spinach, plant protein and linen seed.
- Dinner: Burrito with black beans, rice, vegetables and avocados.
- Dinner: Paste with vegetable sauce and vegetable minced meat.
- Snacks: Fruits, vegetables, nuts, seeds, vegan energy gels.
- Supplements: Vitamin B12, vitamin D, omega-3 fatty acids (algae oil), electrolytes.
Section 8: Conclusion
Optimization of nutrition for athletes-Vegetarians and vegans requires careful planning and attention to the needs in nutrients. Bades can be a useful addition to a healthy diet, but they should be used with caution and under the guidance of a doctor or nutritionist. The combination of good nutrition, proper planning of training, sufficient rest and restoration will help athletes-Vegetarians and vegans achieve their goals and maintain the optimal state of health.