Plant-Based and Vegetarian Proteins for Everyday Athletes
It’s that time of year when everyone is talking about the best diets and nutrition plans for weight loss and optimal performance. It’s likely that your social media feeds and your inbox are being bombarded with ways to improve your diet. Through all of this, you may have noticed that the plant-based trend has stood the test of time and continues to remain a top trend in 2020. No matter how you define it, plant-based has a common thread - eat more plants. This might mean going vegan or vegetarian, but it could also mean shifting the focus away from meats and to a diet that puts plants at the center of the plate. Many athletes immediately ask how and where they’ll get their protein if they cut back or avoid meat. This important question often leads to confusion and in some cases, avoiding the idea completely. The basics are covered in this short read that will leave you feeling more confident about your decision to eat more plants this year.
Protein Basics
Proteins are made up of amino acids. There are 20 plus amino acids in total with nine being essential. Essential amino acids are those that the body must get from food. Both plants and animals contain protein, but the amount differs based on the source. Plants are often considered “incomplete” protein sources because they rarely contain all of the essential amino acids (with a few exceptions such as soy). Animal products are considered to be “complete” proteins because they contain all of the essential amino acids.
Protein Needs
Protein needs vary depending on a variety of factors, but in general, most people need between 0.8g and 1.0g of protein per kilogram of body weight. For athletes, that number increases to 1.2g to 1.7g per kilogram of body weight.
Protein for the Vegan or Vegetarian Athlete
Most vegan and vegetarian athletes with adequate energy intake will consume enough protein to meet their daily needs. This assumes that the athlete is eating a variety of plant-based proteins. However, because plant proteins aren’t as easily digested as animal-based proteins, the protein needs of a vegan or vegetarian athlete are estimated to be approximately 10% higher than that of an athlete who eats animal sources of protein.
Vegetarian Protein Sources
Previously, it was thought that complementary proteins must be eaten together in the same meal. It is now known that because the body has an amino acid pool, vegetarian and vegan protein sources do not need to contain all of the essential amino acids in one meal. Instead, eating a variety of plant-based proteins throughout the day will be adequate for meeting protein needs and for consuming all of the essential amino acids.
Common Challenges
Everyday athletes may experience some challenges when adding more vegan or vegetarian protein sources to the diet, but this doesn’t mean it should be discouraged! Plants and plant-based diets are known to provide positive health benefits and athletes are no exception. Lack of variety and inadequate energy intake are the two most common challenges faced when adding more vegan or vegetarian proteins to the diet. Many everyday athletes may rely on supplements to meet protein needs when attempting to switch to a more plant-based approach - something that isn’t always necessary or even encouraged in most cases. The volume of food often increases because plants and plant sources of protein can be lower in calories while also having more fiber and water than animal sources of protein. This combination means a potential to fill up quickly and before energy and protein needs have been met. Remember, vegan and vegetarian protein sources can fit in an athlete’s diet, but special attention must be placed on the quantity that needs to be consumed to reach energy and protein needs.
Questions? Email me at allison@anewwell.co.