kin 432: W11: vegetarian and vegan athletes

Identify plant diet terminology and what they eat that’s not plants

Vegan: none

Lacto-vegetarian: Dairy only

Ovo-vegetarian: Eggs only

Pescatarian: Fish, dairy, eggs

Semi-vegetarian (flexitarian):

• Occasionally: Red meat, fish, poultry

• Eggs dairy

popularity of vegetarian/vegan in Canada

5% follow plant-based diet

15% are semi-vegetarian/flexitarian

T/F Vegan athletes don’t take much supplements

False, average vegan athlete takes lots of supplements

Vitamins/minerals vegans have sufficient of VS what they lack, compared to omni diets

Vegan diet pros:

• Better fiber → better microbiome

• Lower saturated fat

• High magnesium

Vegan diet cons:

• Vitamin D is lower than in omni diet

• Essential Fatty Acid very low

Nutrition considerations for vegan athletes

1. Protein

2. some Nutrients of interest:

3. Supplementation for sport

nutrients of interest include

iron and zinc

calcium and vit D

vitamin B12

Omega-3 fatty acids

3 challenges with protein with these diets

lower in EAAs (essential amino..) especially lysine, methionine, and leucine

lower digestibility due to fibre and anti-nutritional factors (phytates and oxalates)

need larger volume or caloric intake to get equivalent protein dose

to meet protein requirements for vegetarian/vegans

1. Aim for 2g/kg/d

2. variety of sources and combine protein foods

3. Leucine: ~3g/meal

4. Protein supplementation with complementary protein after RT

What amount of protein is problematic for vegan athlete?

If falling below 1.6g/kg/d. Aim for 2g/kg/d

why combine protein sources

single plant protein is incomplete in one or more EAA

combine with complementary plant protein to get all EAA

4 examples of combined protein

• Tofu & brown rice

• Vegetable chili & corn tortilla

• Nut and bean based salad

• Bread and nut butter

What amount of leucine should vegans have per meal? give 3 options?

Vegans should aim for 3g/meal of leucine

Tempeh, seitan, tofu, edamame, pumpkin seeds

image of leucine rich options

how much is high? moderate?

about 3g is high

about 2g is moderate

T/F vegan protein blends are just as good as whey protein

True

no measurable difference in MPS during 4h post exercise recovery period

What vitamin are vegans not deficient in?

Magnesium

What vitamins are vegans deficient in compared to omni?

Iron

Vitamin D

6 micronutrient concerns for vegetarian/vegan and their fx

1. iron: O2 transport and energy production

2. zinc: muscle repair, immunity, protein synthesis

3. calcium: bone health and muscle contraction

4. vit D: regulates calcium and bone strength

5. B12(vegan): RBC and NS function

6. omega-3 fatty acids: anti inflammatory, CV support

iron for vegetarian athletes. Is it different than others?

Vegetarian Athletes:

M: 19-24 mg

F: 42-55 mg

Higher requirements than omni diets and vegetarian gen pop

Vegetarian athletes and iron: can they meet thru diet? who is at highest risk?

many vegetarian athletes wont meet iron requirement through diet alone

highest risk in females

plant based iron sources:

• Name 3 plant based sources of iron

• what to avoid when recommending supplements to vegans?

• Name a supp source that is okay and one that isn’t

Tofu, beans, sesame butter

Avoid meat, gelatin, blood based iron pill (e.g. Natural factors)

Okay to recommend: Palafer cf

zinc recommendation for vegetarians. Is it different from others?

Men: 11 mg --> 16.5 mg

Women: 8 mg --> 12 mg

Yes, 50% higher for vegetarians

vegetarian sources of zinc

(dairy, eggs), soy, legumes, grains, nuts, seeds

dairy and eggs: okay for lacto-ovo vegans only, not vegan

how to assist absorption with vegetarian sources of iron

soaking, sprouting, and fermenting

is there a calcium concern for vegetarians? Vegans

Vegetarians: No, but may have trouble meeting requirement 1,000 mg/d

Vegans: May need to supplement calcium

plant sources of calcium

kale, bok choy, almonds, beans

fortified: soy and other plant beverages, orange juice, calcium-set tofu

vitamin D for vegans

main source

sunshine in summer

sunshine in summer is the main source

what are other sources of vit D

fortified food sources:

plant based and fruit beverages, margarine, mushrooms treated with UV light (D2)

vitamin D supplements

vit D3: can be animal or vegan (lichen)

vit D2: always vegan (yeast: mushroom exposed to UV)

How is Vit D2 different than D3? OR Why do you need more D2?

vit D2:

1. shorter half life than D3

2. doesnt bind as strongly to the vit D binding protein

so D2 requires higher doses

vit B12 source and RDA

natural B12 found only in animal products

• milk and nutritional yeast may be foritifed

RDA: 2.5µg/d in food

do vegans and vegetarians have lower B12

serum levels lower in lacto-ovo-vegetarians than omnivores

lowest in unsupplemented vegans

how much vit B12 from supplements

500µg/d

omega 3 fatty acids in vegans/veget.

lower intake of EPA and DHA

Can we make EPA and DHA?

yes, ALA can be endogenously converted to EPA and DHA but inefficient process

sources of omega 3 fatty acids

encourage flax, chia, camelina, canola, hemp, walnuts and oils

are omega 3 supplements needed

Maybe; if needed, take: 1500 mg /day

algae based supplements are available

when to avoid Omega 3 supplements

about 72 hours prior to surgery

how much creatine do we get normally

synthesize 2-3g/d

omnivores consume 1g/d

creatine supplementation takeaways (4)

1. Vegans/vegetarians have lower muscle creatine that NV

2. They see greater increase in muscle creatine with a supplement than NV

3. They see greater increase in lean mass and strength than NV

4. Creatine supplement is safe for vegans because synthesized

Carnosine/beta-alanine role

buffers H+ in muscle. helps delay fatigue during high intensity anaerobic activity (30s-10min)

do vegetarians have lower carnosine levels

yes, they appear to have lower carnosine levels than omnivores

Is there a role of beta alanine in vegan diets?

Yes, they have less carnosine levels than NV, hence likely to benefit from beta-alanine supplements

carnitine role

transports long chain fatty acids into mitochondria for fat oxidation and energy production

how much carnitine do we get from diet? from what can we get it?

about 75% of carnitine in the body is from diet

mostly from meat

can we make carnitine ourself

yes, can be synthesized from lysine and methionine

Do veg need carnitine supp? why?

yes, because they typically have 20-30% lower plasma concentration of carnitine than omnivores

how much carnitine to take

2g/d for 12 weeks has shown increases in muscle carnitine concentration

What are the categories you look at for vegans? role of kinesiologists

1. assess need: if they’re fully veg or what

2. Protein: 2g/kg/d and complementary protein with leucine

3. Vitamins and minerals: Iron, zinc, calcium, vit D, vit B12, omega3

4. Ergogenic aid: need from RD → creatine, beta alanine, carnitine

5. Monitoring & assessment: energy availability, blood tests