Well planned vegetarian diets are nutritionally adequate for athletes. While vegetarian meals do not contain meat, fowl, or seafood, they are still healthful. Planning meals with proper nutrition in mind and stocking your kitchen with staples will help you prepare vegetarian meals for athletes.
Planning Meals with Proper Nutrition
1Consume enough calories. Athletes need to make sure they’re getting enough calories each day, and this amount will depend on the intensity of athletic training and the weight of the athlete. Athletes training 5-6 times per week for 30-60 minutes per session should consume 16-18 calories per pound of body weight. Athletes training 5-6 times per week for 60-90 minutes per session should consume 19-21 calories per pound of body weight, and those training 5-6 times per week for 90-120 minutes per session should consume 22-24 calories for each pound of body weight.
- Vegetarians can increase their calorie consumption by eating additional carbohydrates, vegetarian-friendly proteins, and lots of fruits and vegetables each day.
2Make sure half of your calories come from carbohydrates. Fifty to 65% of the athlete’s total daily calories should come from carbohydrates. Carbohydrates are critical for athletes’ performance and health. The body turns energy from carbohydrates into glucose. Glucose is stored in muscles and the liver as glycogen, which is the most readily available source of energy.
- Fruits, vegetables, and whole grains are all good sources of carbohydrates for vegetarians.
- Try serving a large serving of brown rice or whole wheat pasta with your meals.
- Enjoy a slice of whole grain toast or a bowl of oatmeal at breakfast.
3Get at least ten percent of calories from proteins. Proteins should comprise between 10% and 30% of an athlete’s daily caloric intake. The building and repair of muscle tissue, skin, hair, and nails requires proper protein intake. This is especially important for vegetarians. Your body doesn’t use protein as a source of energy while exercising, but proteins help your body maintain a healthy blood sugar level.
- Tofu, tempeh, seitan, beans, lentils, and other legumes are all good sources of protein for vegetarians.
- Try some tempeh bacon and scrambled eggs for breakfast.
- Add a tofu salad sandwich or egg salad with crackers to your lunch repertoire.
4Get twenty percent of your calories from fat. Athletes should aim for a diet with between 20% and 30% of calories coming from fat. Fat is important for the absorption of fat soluble vitamins and minerals like vitamin D.
- Vegetarian-friendly sources of fat include whole milk, cheese, and nuts.
- Try avocado toast for breakfast or for a quick snack.
- Use olive oil for salad dressings or to sauté vegetables for lunch and dinner.
- Grab a handful of walnuts, almonds, or cashews for a convenient snack.
5Consume recovery foods within thirty minutes of exercising. It’s key that athletes consume recovery foods that include a proper balance of macronutrients. Recovery foods should be eaten right after exercising and then again between one and two hours after exercise. They should include both protein and carbohydrates.
- Vegetarian-friendly recovery foods include grilled cheese, peanut butter and graham crackers, and fruit with yogurt.
Stocking Your Kitchen with Staples
1Load up on vegetables and fruits. Vegetarian meals for athletes should contain lots of fruits and vegetables. These plant foods will provide the athlete with important vitamins, minerals, and carbohydrates. Having fresh, frozen, or dehydrated fruits and vegetables on hand will make preparing a vegetarian meal for an athlete simpler.
- Include starchy vegetables like potatoes and sweet potatoes as they can be an incredible source of carbohydrate-based fuel for an athlete.
2Stock up on whole grains. Making sure your pantry is stocked with whole grains including brown rice, quinoa, bulgur wheat, farro, and whole grain breads will ensure you can pull together a vegetarian meal in a snap. Go for unprocessed and unrefined whole grains and pastas if possible.
3Have a variety of vegetarian proteins on hand. Athletes need to consume between 10% and 30% of their calories from proteins, and this can be tricky if you don’t have vegetarian sources of protein in your kitchen. Stock up on beans and other legumes, soy based proteins like tofu and tempeh, dairy products, and eggs. These foods will make it easy to prepare nutritionally adequate vegetarian meals for an athlete.
4Stock up on vegetarian friendly snacks. It’s important for athletes to have access to snacks, especially after working out or completing an athletic event. Great snack options for athletes that are also vegetarian-friendly include crackers and cheese, almond butter with toast, and carrots and hummus.
Making Vegetarian Meals
1Make a smoothie for breakfast. A great option for a vegetarian morning meal is a smoothie. Try blending two cups of water with two cups of spinach. Then add two bananas, one cup of frozen pineapple, one cup of frozen mango, and two scoops of a vegetarian-friendly protein powder. This will make two servings.
2Try a stir fry. A stir fry is an easy vegetarian meal that can provide adequate amounts of carbohydrates, protein, fats and essential vitamins and minerals. It’s also a quick option after a long run or after-school practice. Try stir frying broccoli, carrots, and tofu together with teriyaki sauce and serving over brown rice. The options for vegetarian-friendly protein, sauce, and vegetable combinations are endless.
3Construct a homemade veggie burger. A great lunch option that is vegetarian-friendly is a veggie burger. You can make your own or, if you are crunched for time, purchase premade burgers in the frozen food section of your local grocery store. Serve on a whole wheat bun with a side of sweet potato fries and a kale salad.
4Make a super salad. Salads provide an awesome opportunity for an athlete to load up on nutrient-dense vegetables and fruits as well as vegetarian-friendly proteins. Start with a base of greens and then add your favorite veggies, fruits, and dressing. Top with a great protein choice like seitan, hard boiled eggs, tofu, or beans. The options are endless.
5Prepare some pasta. A tried and true standby of athletes and vegetarians alike is a classic pasta dish. Pasta will provide the carbohydrates an athlete needs, and adding vegetables and cheese amps up the nutrition. Try spaghetti with tomato sauce, fresh vegetables and parmesan. Or get creative in the kitchen by cooking up some whole wheat penne with lemon, walnuts, and feta.
6Try a protein shake. A great vegetarian option for a protein-rich meal before an athletic event or a snack once you’re done working out is a protein shake. There are numerous options out there for vegetarians. Try a formula with whey, rice, or pea protein.
Sources and Citations
- ↑ https://www.unlv.edu/sites/default/files/page_files/27/NutritionCenter-CalorieNeeds.pdf
- ↑ http://www.usada.org/resources/nutrition/carbohydrates-the-master-fuel/
- ↑ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805623/
- ↑ http://www.usada.org/wpcontent/uploads/optimal_dietary_intake_nutrition_guide.pdf
- ↑ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805623/
- ↑ http://vc.bridgew.edu/cgi/viewcontent.cgi?article=1030&context=mahpls_fac
- ↑ http://www.pcrm.org/health/diets/vegdiets/food-power-for-athletes
- ↑ http://www.nomeatathlete.com/vegetarian-diet-athletes/
- ↑ http://simplegreensmoothies.com/beginners-luck-green-smoothie
- ↑ http://www.nomeatathlete.com/stir-fry-crazy/
- ↑ http://cooking.nytimes.com/recipes/1016668-the-ultimate-veggie-burger
- ↑ https://smittenkitchen.com/2008/03/pasta-with-cauliflower-walnuts-and-feta/