The Veg Edge

Many carnivorous turned vegetarian athletes report having increased energy and endurance, and better recovery from workouts since making the switch to go meatless. This is not surprising when you consider that the typical meat-based American diet is excessive in fat and protein, and inadequate in complex carbohydrates. Fats and proteins take a long time to digest and put increased metabolic demands on the body thereby, shortcircuiting energy levels. Complex carbohydrates, on the other hand, are the body's preferred fuel source. They are readily available for short-term enery needs, and are stored as glycogen in the muscles for long-term fuel use.

Fat does play a role in sports nutrition, in fact, you're body uses a combination of fat and glycogen during exercise. The more fat your body burns during exercise, the more glycogen is spared. This enables you to exercise longer without depleting the body's primary energy source. However, the fat that is being burned is not what's on your plate but, rather, what is stored in your body. Eating a lot of fat before exercising slows down the rate at which oxygenated blood moves to the muscles. The result is poor performance.

There are skeptics who will tell you that you need meat and other animal foods in your diet, especially if you're an athlete. This is simply not true. The American Dietetic Association has confirmed that a well-planned diet consisting of plant foods supplies all of the Recommended Dietary Allowances for good health. Furthermore, the notion that you need extra protein to build strong muscles is nothing but a myth. Excessive protein is excreted - not turned into muscle tissue. A diet high in protein taxes the kidneys and increases the body's need for water. This could present a problem for an athlete who may not be consuming enough water to begin with.

The same nutrition principles that apply to non-vegetarian athletes apply to vegetarian athletes as well. A high-carbohydrate, moderate protein and low-fat diet is the most healthful diet to follow. Simple sugars should be kept to a minimum in your diet as they cause blood sugar to peak rapidly, then decline, thus causing fatigue. It is generally best to eat two hours before an athletic event. Any time after that can cause cramping. Lastly, don't forget to refuel after exercise to replenish glycogen stores. High water content, carbohydrate rich fruits are a good choice.