Necessary dietary supplements for vegetarians-sportsmen

Necessary dietary supplements for vegetarians-sportsmen: a detailed leadership

I. Understanding the needs of vegetarian sportsmen

A vegetarian lifestyle, excluding the use of meat, and sometimes other products of animal origin, is becoming more and more popular. The combination of vegetarianism and sports requires special attention to nutrition, since intense training increase the body’s need for certain nutrients. Although a well -planned vegetarian diet can provide the majority of the necessary substances, some vitamins and minerals can be limited or less bioavailable, which makes the use of biologically active additives (dietary supplements). For vegetarian sportsmen, it is critical to understand the potential shortcomings in nutrition and ways to eliminate them to maintain optimal performance, health and restoration.

A. Increased nutrient needs among athletes:

Athletes, regardless of their dietary preferences, need more calories, proteins, carbohydrates, fats, vitamins and minerals compared to inactive people. These enlarged needs are due to the need to provide energy for training, restore muscles, maintain hormonal balance and maintain a general state of health. Intensive workouts increase oxidative stress, enhance muscle destruction and increase the risk of deficiency of some trace elements.

B. Potential shortages in the vegetarian diet:

A vegetarian diet, if it is not well -planned enough, can lead to a shortage of the following nutrients:

1. Vitamin B12: Vitamin B12 is contained almost exclusively in animal products. It is necessary for the normal operation of the nervous system, the formation of red blood cells and the synthesis of DNA. B12 deficiency can lead to anemia, fatigue, neurological problems and damage to the nerves. Vegans are especially at risk of B12 deficiency.

2. Iron: Iron is necessary for the transfer of oxygen in the blood. There are two forms of iron: hemal (contained in animal products) and non -meter (contained in plant products). Hem iron is absorbed much better than non -hem. Plant sources of iron, such as spinach and beans, contain a non -meter iron, which can be less bioavailable, especially in the presence of absorption inhibitors, such as phytates and tannins. Athletes, especially women, are at risk of iron deficiency due to iron losses with later, menstruation and micro-turning in the gastrointestinal tract caused by intensive training. Iron deficiency can lead to fatigue, a decrease in productivity and increased susceptibility to infections.

3. Zinc: Zinc is important for immune function, wound healing and protein synthesis. Vegeted products contain zinc, but its absorption can be inhibited by phitat. Athletes need more zinc to restore fabrics and maintain immunity. Zinc deficiency can lead to weakening of immunity, wound healing and reduction of appetite.

4. Calcium: Calcium is necessary for the health of bones, muscle function and transmission of nerve impulses. Although calcium is found in plant products such as leafy greens and enriched soy milk, some studies show that vegetarians may have lower calcium consumption, especially if they do not consume dairy products. Athletes need sufficient calcium to prevent stress fractures and maintain bone health.

5. Vitamin D: Vitamin D is necessary for the absorption of calcium and maintaining bone health. The main source of vitamin D is the effect of sunlight, but many people, especially those who live in more northern latitudes or spending little time in the sun, do not receive a sufficient amount of vitamin D. Vitamin D is also contained in some products, such as enriched milk and fatty fish, but vegetarians may not receive sufficiently from food only.

6. 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. The main sources of EPA and DHA are fat fish. Plant sources, such as flax and walnuts, contain ALA, EPA and DHA predecessor, but ALA transformation into EPA and DHA in the body is ineffective.

7. Creatine: Creatine is mainly contained in meat and fish. It plays an important role in energy metabolism in the muscles and increases productivity with high -intensity exercises. Vegetarians and vegans tend to have a lower level of creatine in the muscles than meat -eaters.

8. Taurin: Taurin, like creatine, is mainly contained in animal products. It plays an important role in various physiological processes, including osmoregulation, antioxidant protection and maintaining the stability of cell membranes. Athletes, especially those who are engaged in intensive training, can benefit from Taurin additives to improve productivity and reduce muscle damage.

9. CARNOSINE: Carnosine is a dipeptide consisting of amino acids of beta -alanine and histidine, which is mainly contained in muscle tissue. It acts as a buffer, neutralizing hydrogen ions, accumulating during high -intensity exercises, thereby delaying muscle fatigue. Since the main source of carnosine is meat, vegetarians and vegans tend to have a lower level of carnosine in the muscles. Beta-alanine additives can help increase the level of carnosine in the muscles and improve sports results.

II. The main dietary supplement for vegetarians-sportsmen

Given the potential disabilities in nutrition, vegetarians-athletes should consider taking the following dietary supplements:

A. Vitamin B12:

• Importance: Critically important for the function of the nervous system, the formation of red blood cells and DNA synthesis.
• Sources: Cyanocobalamin, methylcobalamin (preferable due to better bioavailability).
• Dosage: 25-100 mcg per day or 1000 mcg per week (it is recommended to consult a doctor).
• Recommendations: Mandatory for vegans. You should regularly check the level of B12 in the blood.

B. Iron:

• Importance: It is necessary to transfer oxygen.
• Sources: Helat iron (iron bislycinate) (is better absorbed and less causes side effects), iron sulfate (can cause stomach disorder).
• Dosage: 10-20 mg per day (women may need more; it is recommended to consult a doctor and check the level of ferritin).
• Recommendations: Take separately from calcium and products rich in phytates and tannins (tea, coffee). Vitamin C improves iron absorption. Ferritin level control is necessary to avoid an overdose of iron.

C. Zinc:

• Importance: It is important for immunity, wound healing and protein synthesis.
• Sources: Zinc Picoline, zinc citrate (better absorbed).
• Dosage: 15-30 mg per day.
• Recommendations: Take separately from iron and calcium. Long -term intake of high doses of zinc can lead to copper deficiency.

D. Calcium:

• Importance: It is necessary for the health of bones and muscle function.
• Sources: Calcium carbonate (to take from food), calcium citrate (you can take on an empty stomach).
• Dosage: 500-1000 mg per day (divide into several tricks).
• Recommendations: Combine with vitamin D to improve absorption. It is important to consider calcium received from food.

E. Vitamin D:

• Importance: It is necessary for the absorption of calcium and maintaining bone health.
• Sources: Vitamin D3 (cholecalciferol) (preferable), vitamin D2 (ergocalciferol) (less effective).
• Dosage: 1000-5000 IU per day (it is recommended to consult a doctor and check the level of vitamin D in the blood).
• Recommendations: Take with fatty foods to improve absorption. Regularly check the level of vitamin D in the blood.

F. Omega-3 fatty acids:

• Importance: Important to the health of the brain, cardiovascular system and reduction of inflammation.
• Sources: Algae oil (contains EPA and DHA), linseed oil (contains ALA).
• Dosage: 250-500 mg EPA and DHA per day (from algae oil) or 1-2 grams of ALA per day (from linseed oil).
• Recommendations: Algae oil is an preferred EPA and DHA source for vegetarians.

Mr. Creatine:

• Importance: Improves performance with high -intensity exercises.
• Sources: Creatine monohydrate (the most studied form).
• Dosage: 3-5 grams per day (a saturating dose of 20 grams per day for 5-7 days is not required).
• Recommendations: Effective for increasing strength and power among vegetarians.

H. Beta-Alanin:

• Importance: Increases the level of carnosine in the muscles and delays fatigue.
• Sources: Beta-alanine.
• Dosage: 2-5 grams per day, divided into several tricks.
• Recommendations: It can cause paresthesia (tingling), which can be reduced by taking it in separated doses.

I. Taurin:

• Importance: Supports various physiological processes, including osmoregulation, antioxidant protection and stabilization of cell membranes.
• Sources: Taurin in free form.
• Dosage: 500-2000 mg per day.
• Recommendations: It can improve sports results and reduce muscle damage, especially with intense training.

III. Other useful dietary supplements for vegetarian sportsmen

In addition to the main additives mentioned above, there are others that can be useful for vegetarian sportsmen, depending on their individual needs and goals:

A. Protein powder:

• Importance: Provides sufficient protein consumption to restore and muscle growth.
• Sources: Soy protein, pea protein, rice protein, teen protein, chia protein.
• Dosage: 20-40 grams after training or during the day.
• Recommendations: Choose protein powders with a high content of amino acids and without added sugars and artificial ingredients.

B. Creatinikinase (CK):

• Importance: Indirect muscle damage marker.
• Sources: Not available as dietary supplements, but is used to track muscle condition.
• Dosage: It is monitored in blood tests.
• Recommendations: An increased level may indicate an excessive load or insufficient recovery.

C. Multivitamins and minerals:

• Importance: Provide a wide range of vitamins and minerals.
• Sources: Complex multivitamin and mineral additives.
• Dosage: According to the manufacturer’s recommendations.
• Recommendations: Choose multivitamins designed specifically for athletes.

D. Probiotics:

• Importance: Support intestinal health and immunity.
• Sources: Various probiotics strains (Lactobacillus, Bifidobacterium).
• Dosage: According to the manufacturer’s recommendations.
• Recommendations: It can be useful to reduce the disorder of the gastrointestinal tract caused by intense training.

E. Antioxidants (Vitamine C, Vitamin E, Selen):

• Importance: Protect from oxidative stress caused by training.
• Sources: Vitamin C, vitamin E, selenium, green tea extract, curcumin.
• Dosage: According to the manufacturer’s recommendations.
• Recommendations: Consume a sufficient number of food antioxidants.

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

• Importance: Support the restoration of muscles and reduce muscle fatigue.
• Sources: Laicin, isoleykin, Valin.
• Dosage: 5-10 grams to, during or after training.
• Recommendations: It can be useful for preventing muscle catabolism during intense training.

G. L-carnitin:

• Importance: He plays a role in transporting fatty acids to mitochondria for energy production.
• Sources: L-Karnitin Tartrap, acetyl-l-carnitine.
• Dosage: 500-2000 mg per day.
• Recommendations: It can help improve endurance and reduce muscle fatigue.

IV. Factors that should be taken into account when choosing dietary supplements

• Individual needs: The needs for dietary supplements can vary depending on age, gender, level of activity, intensity of training and dietary restrictions.
• Quality product: Choose dietary supplements from reliable manufacturers who test their products for cleanliness and efficiency. Search products certified by third-party organizations (for example, NSF International, Informed-Sport).
• Interaction with drugs: Consult a doctor or nutritionist before taking dietary supplements, especially if you take any medicine.
• Side effects: To get acquainted with potential side effects of dietary supplements and stop taking them if you experience any undesirable symptoms.
• Dosage: Follow the recommended dosage on the product label and not exceed it without consulting a doctor.
• Food value: It is important to remember that dietary supplements are an addition to the diet, and not its replacement. It is necessary to adhere to a balanced diet rich in whole products.

V. The role of a nutritionist or doctor

Before starting to take any dietary supplements, it is strongly recommended that Vegetarians-sportsmen consult with a registered nutritionist or doctor. They can evaluate your individual nutrition needs, testing for a shortage of nutrients and recommend suitable dietary supplements and dosage. They can also help you develop a well -planned nutrition plan that maximizes the consumption of nutrients from whole foods.

VI. An example of a power plan for a vegetarian sportsman supported by dietary supplements

This example shows how to combine a balanced diet with the necessary dietary supplements:

• Breakfast: Oatmeal oatmeal with berries, nuts and seeds of chia + protein cocktail (pea protein) + B12 (25 μg).
• Snack: Fruits (apple, banana) with a handful of almonds.
• Dinner: Film salad with chickpeas, vegetables and tachy -based refueling.
• Snack: Smoothies made of spinach, banana, vegetable milk and protein powder.
• Dinner: Lenthic soup with whole grain bread + salad.
• Before going to bed: Calcium (500 mg) + Vitamin D (1000 ME).
• During training (if intensive): BCAA (5 г)
• After training: Creatine (3 g).
• Daily: Iron (15 mg), zinc (15 mg), omega-3 (algae oil).

VII. Final remarks

The vegetarian lifestyle is compatible with sports achievements, provided that the diet is thoroughly planning and, if necessary, the use of dietary supplements. Focusing attention on the consumption of various whole products rich in nutrients, and the elimination of potential deficits using targeted additives can help vegetarians-sportsmen to maintain optimal health, performance and restoration. Remember that consultation with a nutrition specialist is the key to the development of an individual plan that meets your specific needs.