Vegetarians Can Be Strong Athletes

No meat, no problem. That's the qualified conclusion of nutritionists asked whether athletes can be vegetarians and maintain their stamina.

"Athletes and heavy exercisers absolutely can be vegetarians," said Gail Butterfield, a sports nutritionist in Palo Alto, Calif., who counsels Stanford University teams. "I would never discourage an athlete from making that choice."

However, Butterfield said, vegetarians who exercise regularly need to make sure they get the additional calories needed for workouts and muscle recovery afterward. One concern is that vegetarian diets are often high in fiber.

"Fiber tends to fill you up faster," she said. "It's more dense; rice and beans are.heavier in the stomach than meat and potatoes. You won't (feel like eating) as much food."

And an athlete who's not getting enough calories will feel fatigued and less inclined to finish a workout.

One way to combat the high-fiber fillup is to eat four or five smaller meals during the day, Butterfield said. Or you can snack (high carbohydrates and a bit of protein) between breakfast, lunch and dinner.

Another problem for meatless athletes is the quality of protein. Whatever the side effects or politics of meat-eating, it does supply a complete, convenient form of protein.

"Many people who call themselves vegetarians are actually semi-vegetarians' who eat some fish or chicken," said Susanne D'Amico, a registered dietitian in Chicago. "Both are complete proteins."

Another less restrictive option is "lacto-ovo" vegetarianism: Poultry and fish are out, but dairy products and eggs provide high-quality protein.

"Egg whites provide complete protein," D'Amico said. "Skim milk and yogurts also are good protein sources."

"Vegans," who eschew all animal and fish products, face the biggest challenge: They have to get sufficient protein through plants.

But vegan athletes can get plenty of protein from beans and grains, Butterfield said. She highly recommends rice-and-bean meals as a staple, and also said soy products (tofu, tempeh, rniso) are important additions.

Another tip for active vegans: D'Arnico said some of her clients make protein drinks from soy powders to supplement their daily meals. Such a drink can be a good mid-morning or afternoon snack to encourage alertness without caffeine.

Some female athletes who are worried about their weight, including teenagers, might bypass meat and dairy products to cut down on fat grams, D'Amico said. She warned against being too focused on high-carbohydrate diets.

"Rice, bread and pasta are all good food choices," she said. "But you don't want a diet too high in carbos and too low in proteins or fats."

Lack of protein can lead to frequent injuries, because muscles need protein to rebuild after workouts.

The U.S. Recommendçd Dietary Allowance for protein in adults is 0.8 grains for each kilogram (2.2 pounds). For example, a 180-pound man is advised to consume 66 grams. Sports nutritionists say athletes should increase their protein intake to 125 to 150 percent of the RDA and that children also need more.

Iron (abundant in red meat) and calcium (plentiful in dairy products) also can be hard to come by for true vegetarians.

"Green vegetables like broccoli, Brussels sprouts, lettuces and mustard greens all can provide good amounts of iron and calcium," Butterfield said. "Beans are good for iron and calcium intake."

Spinach is a good source of calcium, but Butterfield warns against eating it with iron-rich foods. It tends to block iron absorption.

Vitamin and mineral supplements should merely be "insurance" items for vegetarian athletes, she added.

"I prefer people get their nutrients from whole foods. That way they don't miss trace minerals and other good things."

Vegetarian Nutrient comparisons

Vegetarian athletes need to make sure they get enough protein, iron and calcium in their meals. Here's a look at how veggie food stacks up against animal products.

PROTEIN

Canned tuna: 33 grams of protein in 4 ounces.
Lean ground beef: 33 grams in 4 ounces.
Spaghetti: 6 grams in 8 ounces of cooked pasta.
Wholewheat bread: 6 grams in two slices.
Cooked soybeans: 10 grams per half-cup.
Soft tofu: 9 grams per half-cup.

IRON

Beef liver: 7.5 milligrams in 3 ounces.
Clams: 5.2 milligrams in 3 ounces.
Leansteak: 3 milligrams in 3 ounces.
Beef liver: 7.5 milligrams in 3 ounces.
Clams: 5.2 milligrams in 3 ounces.
Leansteak: 3 milligrams in 3 ounces.
Dried apricots: 4 milligrams in 3 ounces.
Baked beans 3 milligrams in ½ cup.
Almonds: 2.1 milligrams in 2 ounces.
Raisins: 1.9 milligrams in 3 ounces.
Broccoli: 0.9 milligrams per half-cup.

CALCIUM

Plain non-fat yogurt: 452 milligrams in one cup.
Skim milk: 316 milligrams in one cup
Cooked turnip greens: 249 milligrams in one cup.
Cooked spinach: 244 rnilligrams in one cup.
Canned sardines: 240 milligrams in 3½ ounces.
Cooked broccoli: 178 miiigrams in one cup.
Cooked collard greens: 147 milligrams in one cup.
Soft tofu: 130 milligrams per half-cup.

Source: "University of California-Berkeley Wellness Encyclopedia"

Bob Condor, Chicago Tribune