If you are a vegetarian, the need to keep a healthy nutritional diet, is especially important when combined with an active lifestyle. You must understand that the calories intake is very important when it comes to sports nutrition and it helps you body to maintain .
Be aware of the fact that it’s pretty hard to plan a diet that contains a variety of foods when you choose this lifestyle. You must try to keep a permanent variety in your fruits, vegetable, nuts, seeds and like that you will be sure that you do have the vitamins, essential amino acids and minerals that you need when you perform your sport.
When it comes to vegetarian sport nutrition, it must complete the needs of an athlete. You can find the source of your energy in the fruits, vegetables, grains and leaves that you prefer the most. Proteins are needed in order to repair the damaged tissues, to repair you muscles, the cells in your blood. You can have them from fruits, leaves that are green, root vegetables or even nuts. You must know that avocado, bananas, dates or the almonds are a great source of proteins.
The protein need of an athlete that is vegetarian is the same like for an athlete that eats everything he wants. You must take around 1 or 1.2 grams of proteins for each kilogram that you weight. The body also needs minerals that help in replacing the hormones and the muscles also. You need to know that are some factors that influence the intake of the minerals and of the vitamins. You must learn to combine your foods, to use the microwave and to incorporate all those things in order to absorb them well.
The sources of a vegetarian nutrition are not able to full fill your needs of all 9 amino acids that you take from animal proteins or from meat. If you eat a lot of different vegetables in a day you can supply the amino acids that you miss from not eating meat. If a vegetable miss something, you will find it in another one. The calcium is important too. Vegetarian athletes can take supplements because they won’t find calcium in many aliments if they respect their diet. You will avoid stress fractures like that.
Be aware that you can have iron deficiency also. You lose the iron from your body when you train a lot. You can eat spinach because it contains a lot of iron. Vitamin C will help improve the iron absorption also. If you don’t have enough iron you will feel weak and fatigued.
If your zinc level is low you can control it with seeds of pumpkin, pecans, brazil nuts, split peas, whole wheat, rye, peanuts, oats, almonds or walnuts. You must try to achieve the right levels of carbohydrates, vitamins, proteins and minerals also.