Dietary supplements for vegetarians and vegans-athletes

Bad for vegetarians and vegan-sportsmen: ensuring optimal performance and health

Chapter 1: Vegetarianism, veganism and sports achievements: unique nutrient tasks

Vegetarian and vegan lifestyles, gaining popularity around the world, suggest the exclusion of animal products from the diet. Vegetarianism usually allows the use of dairy products and eggs, while veganism completely eliminates all animal products, including honey and gelatin. Athletes who adhere to these diets are faced with unique tasks in ensuring a sufficient amount of necessary nutrients to maintain a high level of productivity, optimal recovery and overall health.

1.1. Specific needs of vegetarians and vegans-sportsmen:

• Protein: Protein plays a key role in the restoration and growth of muscles, the synthesis of hormones and enzymes, as well as maintaining the immune system. Athletes need more protein than people who are not involved in sports, and vegetarians and vegans need to carefully plan their diet in order to satisfy these needs. Plant sources of protein, such as legumes, tofu, pace, cinema, nuts and seeds, can be less concentrated and less complete in amino acid composition than animal sources.
• Vitamin B12: Vitamin B12 is necessary for the formation of red blood cells, the functioning of the nervous system and the synthesis of DNA. It is mainly contained in animal products, so vegans need to receive it from enriched products or additives. Vegetarians can receive it from dairy products and eggs, but in some cases an additional reception may be required.
• Iron: Iron is necessary for the transfer of oxygen in the blood and muscles. Plant sources of iron (non -meter iron) are less easily absorbed by the body than animal sources (hemic iron). Vegetarians and vegans need to use foods rich in iron, combined with vitamin C to improve absorption.
• Calcium: Calcium is necessary for the health of bones, muscle function and nervous conduction. Vegetarians can receive calcium from dairy products, but vegans need to rely on plant sources, such as enriched plant drinks, tofu, herbs and sesame seeds.
• Vitamin D: Vitamin D is necessary for the absorption of calcium, bone health and immune function. It is synthesized in the skin under the influence of sunlight, but many people, especially in the winter months or in regions with limited sunlight, may experience a deficit. Enriched products and additives may be necessary to maintain an adequate level of vitamin D.
• Omega-3 fatty acids: Omega-3 fatty acids, especially EPA and DHA, are important to the health of the brain, cardiovascular system and reduction of inflammation. Plant sources, such as alpha-linolenic acid (ALA), are found in linen seeds, chia and walnuts, but their transformation in EPA and DHA in the body can be ineffective. Algae additives are a good EPA and DHA source for vegans.
• Zinc: Zinc is necessary for immune function, wound healing and protein synthesis. Plant sources of zinc can be less bioavailable than animal sources, so vegetarians and vegans need to use foods rich in zinc, such as legumes, nuts and seeds.
• Iodine: Iodine is necessary for the function of the thyroid gland. Vegans that do not use iodized salt or algae may require an iodine addition.
• Creatine: Creatine, although not strictly necessary, can improve performance in high -intensity exercises, increasing the availability of energy in the muscles. It is mainly contained in animal products, so vegetarians and vegans tend to have a lower level of creatine in the muscles. Creatine additives can be useful for vegetarians and vegans-sportsmen.

1.2. The influence of a feeding deficiency on sports results:

The deficiency of the necessary nutrients can negatively affect sports results, leading to:

• Fatigue: The lack of iron, vitamin B12 and other vitamins and minerals can cause fatigue and decrease in endurance.
• Decrease in muscle strength and power: Insufficient consumption of protein and creatine can interfere with the growth and restoration of muscles, reducing strength and power.
• Increased risk of injuries: The deficiency of calcium, vitamin D and other nutrients can weaken the bones and increase the risk of fractures and other injuries.
• Weakened immunity: The disadvantage of zinc, vitamin C and other nutrients can weaken the immune system, making the athlete more susceptible to infections.
• Slow recovery: Insufficient consumption of protein, carbohydrates and other nutrients can slow down the recovery process after training, preventing progress.

Chapter 2: The main dietary supplement for vegetarians and vegan-sportsmen

2.1. Protein additives:

• Soy protein: Soy protein is a full -fledged protein containing all nine essential amino acids. It is easily absorbed and is a good choice for vegetarians and vegans.
• Rice protein: Rice protein is hypoallergenic and is well absorbed. It is not a full -fledged protein, but it can be combined with other plant proteins to ensure a complete amino acid profile.
• Pea protein: Pea protein is a rich source of amino acids with an extensive chain (BCAA), which are important for muscle restoration. It is well absorbed and has a pleasant taste.
• Pumpkin seeds: Pumpkin seeds are a good source of protein and contains magnesium, zinc and iron.
• Protein of sunflower seeds: The protein of sunflower seeds is rich in protein and fiber.
• Hemp: A hemp protein is a full-fledged protein containing omega-3 and omega-6 fatty acids. It is easily absorbed and is a good source of fiber.
• Mixtures of plant proteins: Mixtures of plant proteins combine several sources of protein to ensure a complete amino acid profile and improve taste and texture.

2.2. Vitamins and minerals:

• Vitamin B12: As already mentioned, vitamin B12 is necessary for vegans and can be useful for some vegetarians. It is available in various forms, including cyanocobalamin, methylcobalamin and adenosylcobalamin. Methylcobalamin and adenosylcobalamin are considered more bioavailable forms.
• Iron: Vegetarians and vegans should use products rich in iron, combined with vitamin C to improve absorption. Iron additives should be taken only on the recommendation of a doctor, since an overdose of iron can be harmful. There are iron forms that are more easily absorbed and less inclined to cause side effects from the gastrointestinal tract, such as iron bislycinate.
• Calcium: Vegans should use products rich in calcium, such as enriched plant drinks, tofu and greens. Calcium additives can be useful if the diet does not provide enough. It is recommended to take calcium in small doses during the day to improve assimilation.
• Vitamin D: Vitamin D additives are especially important in the winter months or for people who spend little time in the sun. Vitamin D3 (cholecalciferol) is a more effective form than vitamin D2 (ergocalciferol). Vegan vitamin D3 is made of lichen.
• Omega-3 fatty acids: Algae oil is a good EPA and DHA source for vegans.
• Zinc: Vegetarians and vegans should use foods rich in zinc, such as legumes, nuts and seeds. Zinc supplements can be useful if the diet does not provide enough.
• Iodine: Vegans that do not use iodized salt or algae may require an iodine addition. The recommended daily dose is 150 mcg.
• Creatine: Creatine additives can be useful for vegetarians and vegan-sportsmen, especially those involved in high-intensity exercises. Monohydrate creatine is the most studied and effective form.

2.3. Other useful dietary supplements:

• BCAA (amino acids with an extensive chain): BCAA (leucine, isolacin and valin) are important for muscle restoration and reducing muscle pain. They can be especially useful for vegetarians and vegans that consume less protein.
• Beta-Alanine: Beta-Alanin is an amino acid that increases the level of carnosine in the muscles, which can improve endurance and reduce muscle fatigue.
• L-Carnitin: L-carnitine helps to transport fatty acids to mitochondria, where they are used to produce energy. It can improve endurance and reduce muscle pain.
• Spirulina and Chlorella: These algae are rich sources of protein, vitamins, minerals and antioxidants.
• Beetroot juice: Beetroot juice contains nitrates that can improve blood flow and increase endurance.
• Probiotics: Probiotics are useful for intestinal health and can improve the absorption of nutrients.
• Digestive enzymes: Digestive enzymes can help break down complex carbohydrates, proteins and fats, improving the absorption of nutrients and reducing bloating and discomfort.

Chapter 3: Choosing and using dietary supplements: practical recommendations

3.1. Consultation with a specialist:

Before starting to take any dietary supplements, it is important to consult a doctor, a nutritionist or a sports nutritionist. A specialist can evaluate your individual nutrient needs, identify any potential deficits and give recommendations on the most suitable additives and dosages. This is especially important for people with existing diseases or taking medications, as some additives can interact with drugs or worsen certain conditions.

3.2. Quality and safety:

Choose dietary supplements from reliable manufacturers who adhere to high quality and safety standards. Look for products that have passed third -party testing for cleanliness and efficiency. This can be indicated by signs such as NSF International, Informed-Sport or USP Verified. Avoid products with dubious ingredients, excessive doses or unreasonable statements about health benefits. Check the list of ingredients for the presence of allergens or ingredients that cause you sensitivity.

3.3. Dosage and reception time:

Follow the instructions on the product label or the recommendations of a dosage specialist and reception time. Do not exceed the recommended dose, as it can be harmful. Some additives are best absorbed if they are taken with food, while others should be taken on an empty stomach.

3.4. Monitoring of the results:

Keep the diet and additives to track what additives you accept, in what doses and how they affect your health and sports results. Pay attention to any changes in your level of energy, mood, digestion or performance. If you experience any side effects, stop taking the additive and consult your doctor.

3.5. Food strategy as a priority:

Remember that dietary supplements should complement healthy and balanced diet, and not replace it. Focus on the consumption of various whole products, such as fruits, vegetables, whole grains, legumes, nuts and seeds. These products provide a wide range of necessary nutrients, as well as fiber, antioxidants and other useful compounds. Bades should be used to eliminate specific deficits or to support certain needs, such as recovery after training.

3.6. Ethical considerations:

It is important for vegans to choose additives that are suitable for vegans. This means that they should not contain any animal products, such as gelatin, lactose or honey. Some additives, such as capsules, can be made of gelatin, so it is important to check the label. There are vegan alternatives, such as plant capsules.

Chapter 4: Dietrs for specific sports and training

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

• Protein additives: Necessary for the restoration and growth of muscles.
• Creatine: Improves strength and power.
• BCAA: Contribute to muscle restoration and reduce muscle soreness.
• Beta-Alanine: Increases muscle stamina.

4.2. Endurance sports (running, swimming, cycling):

• Carbohydrates: Important to ensure energy during long -term training and competitions.
• Electrolytes: They help maintain hydration and prevent muscle cramps.
• Beetroot juice: Improves blood flow and increases endurance.
• L-Carnitin: Helps to transport fatty acids for energy production.
• Iron: Prevents iron deficiency anemia, which can worsen endurance.

4.3. Team sports (football, basketball, volleyball):

• Protein additives: Support muscle restoration after training and games.
• Creatine: Improves strength and power for explosive movements.
• Carbohydrates: Provide energy for high intensity.
• Electrolytes: Support hydration.
• Vitamin D: It is important for the health of bones and the immune system.

4.4. High -intensity interval training (HIIT):

• Creatine: Improves performance in high -intensity exercises.
• Beta-Alanine: Increases muscle stamina.
• Caffeine: It can improve performance and reduce the feeling of fatigue (moderate use).

Chapter 5: The prospects of the future in the research of dietary supplements for vegetarians and vegan-sportsmen

Scientific research in the field of nutrition of vegetarians and vegans-sportsmen are constantly developing. Future research will probably be focused on the following areas:

• Optimization of plant protein mixtures: Studies to determine the optimal combinations of plant proteins to achieve maximum bioavailability and efficiency in the restoration and growth of muscles.
• Individual approaches to the consumption of nutrients: Development of personalized recommendations for nutrition and additives based on genetic factors, level of activity, body composition and other individual characteristics.
• The influence of microbioma on the absorption of nutrients: The study of the effect of plant diet on the intestinal microbia and its influence on the absorption and use of nutrients.
• Long -term effects of vegetarianism and veganism for sports results and health: Conducting long-term research to assess the effect of plant diets on sports results, bone health, cardiovascular system and other aspects of health.
• New plant sources of nutrients: The study of new and innovative plant sources of protein, vitamins, minerals and other nutrients.
• Development of more bio -access forms of nutrients: The development of more bio -access and effective forms of additives, especially for nutrients, which can be less easily absorbed from plant sources.
• Studying the influence of specific phytonutrients on sports results: The study of the role of phytonutrients contained in plant foods, in improving sports results and overall health.

Chapter 6: Final thought

Vegetarian and vegan diets can maintain a high level of sports performance, subject to careful planning and attention to satisfying the needs for nutrients. Bades can be a useful tool to ensure adequate consumption of certain nutrients, but they should not replace a healthy and balanced diet. Consultation with a specialist, the choice of quality additives, compliance with the recommended dosages and monitoring of results are important steps for the safe and efficient use of dietary supplements. The constant study and application of scientific knowledge in the field of nutrition will allow vegetarians and vegans-athletes to achieve optimal sporting results and maintain excellent health throughout their lives.