This is an article provided to me by my first guest poster, Sasha Britton, from Gym Source. Thanks Sasha!!
We know that foods derived from animal products (meat, fish, poultry,
eggs and dairy products) aren't necessary to live a long and healthy
life- in fact, quite the contrary. But these protein sources aside,
active people especially should take care to get enough protein into
the diet. After all, when one is training, one is breaking down muscle
tissue (you know this is happening when you feel the "burn;" this is
caused by the buildup of lactic acid in the muscles, which causes them
to break down) and protein is necessary for the recovery and
rebuilding process. Vegan athletes have to pay more attention to
dietary choices and food combinations in order ensure the absorption
of enough high-quality protein. .
What May Be Missing
In addition to protein, vegans may be missing the following nutrients
in their diet:
- iron
- calcium
- vitamins B-12 and D
- zinc
Iron is quite important for building muscle and endurance. If you
aren't going to get this from beef, you're going to have to make sure
you're eating the following on a regular basis:
- whole grain cereals fortified with iron
- legumes (beans, peas and peanuts)
- dried fruit (especially raisins & dates)
- cruciferous vegetables (broccoli, cauliflower and cabbage)
In addition, you will want to combine these with foods high in vitamin
C, such as citrus fruits and berries; this will aid your body in
absorbing and utilizing iron.
In lieu of dairy products, instead load up on fortified soy products
as well as leafy greens to keep bones strong with sufficient calcium:
mustard, kale and chard are powerhouse foods in this regard, as well
as dried figs. Sesame seeds are also a decent source of calcium; a
unique form of nut butter made from sesame, called tahini, is
available in many Middle Eastern specialty stores and combines well
with sweet as well as savory foods.
Protein?
Rice and beans together make a complete protein - or almost any
combination of grain and legumes. However, peanuts (which are actually
legumes, not nuts) and soybeans provide complete proteins that are of
the same quality as that derived from fish, poultry, dairy or eggs.
Most tree nuts are also good sources of protein, and provide the
additional benefit of healthy oils, such as omega-3 (also found in
olive oil).
The Tough Ones
Vitamin B-12 is essential for metabolism and making use of the energy
stored in food. Unfortunately, the only reliable source of this
nutrient is in animal-based foods. Whole grains cereals and soy milk
are often vitamin B-12 fortified, but one would have to consume a
great deal in order to get this nutrient in sufficient amounts from
these vegetable-based sources alone. Therefore, vegan athletes may
need to take B-12 supplements.
The same is true of zinc, which is vital for healthy respiratory and
digestive functions. Fortunately, these supplements are not expensive
- so make certain you have these on hand, especially when in training.
by Sasha Britton, for Gym Source, provider of treadmills , arc trainers &
home gyms for over 75 years.
Healthy Living
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