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TheVegetarianSportsNutritionGuide
PeakPerformanceforEveryonefromBeginnerstoGoldMedalists
LisaDorfman,M.S.,R.D.,L.M.H.C.

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Thisbookisprintedonacidfreepaper. Copyright2000byLisaDorfman,M.S.,R.D.Allrightsreserved PublishedbyJohnWiley&Sons,Inc. PublishedsimultaneouslyinCanada DesignandcompositionbyNavtaAssociates,Inc. Nopartofthispublicationmaybereproduced,storedinaretrievalsystem,ortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying, recording,scanning,orotherwise,exceptaspermittedunderSections107or108ofthe1976UnitedStatesCopyrightAct,withouteitherthepriorwrittenpermission ofthePublisher,orauthorizationthroughpaymentoftheappropriatepercopyfeetotheCopyrightClearanceCenter,222RosewoodDrive,Danvers,MA01923, (978)7508400,fax(978)7504744.RequeststothePublisherforpermissionshouldbeaddressedtothePermissionsDepartment,JohnWiley&Sons,Inc.,605 ThirdAvenue,NewYork,NY101580012,(212)8506011,fax(212)8506008,EMail:PERMREQ@WILEY.COM. Theinformationcontainedinthisbookisnotintendedtoserveasareplacementforprofessionalmedicaladvice.Anyuseoftheinformationinthisbookisatthe reader'sdiscretion.Theauthorandthepublisherspecificallydisclaimanyandallliabilityarisingdirectlyorindirectlyfromtheuseorapplicationofanyinformation containedinthisbook.Ahealthcareprofessionalshouldbeconsultedregardingyourspecificsituation. LibraryofCongressCataloginginPublicationData: Dorfman,Lisa Thevegetariansportsnutritionguide:peakperformancefor everyonefrombeginnerstogoldmedalists/LisaDorfman. p.cm. Includesbibliographicalreferencesandindex ISBN0471348082(pbk.) 1.AthletesNutrition.I.Title. TX361.A8D671999 613.2'024'796dc219925294 PrintedintheUnitedStatesofAmerica 10987654321

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Tomyhusband,Bob, the"WindBeneathMyWings"

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CONTENTS
ForewordbyBobBeeten,Director,SportsMedicine,UnitedStates OlympicCommittee Preface Acknowledgments Introduction PartOne FoodasFuel 1 ThePlantBasedSportsEngine 2 NutritionPrescriptionforSport: CalculatingEnergyNeeds 3 Carbohydrates:TheSportsNutritionBase 4 Protein:TheFitnessPowerhouse 5 FatTalk 6 ThirstQuenchers ix

xi xvii 1

27

39

69

85

105

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7 TheAthlete'sLab: Vitamins,Minerals,andPhytochemicals PartTwo PlantBasedPeakPerformance 8 SupplementingtheSportsMachine 9 PlantBasedDiets:MakingtheTransition 10 CompetitionTime:PlantBasedDietsinAction Appendixes A:VegetarianAthletes'NutritionalProfiles B:FoodFitnessNutritionalActivityAssessmentForm C:SportsandVegetarianNutritionResources D:References Index

129

157

185

205

231 250 253 256 261

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FOREWORD
Thehumanbodyisthesimplestyetmostcomplexbitofworkingmachinery.Itisamarvelofmovement,engineering,grace,andstrengthinsportwith,possibly,a "millionmilemotor"ifgiventherightfuels.Eachnewdayprovidesnewknowledgeandusableinformationaboutfuelingthismagnificentmachinetomaximizefitness andperformance. InTheVegetarianSportsNutritionGuide,LisaDorfmanscoresbygiving10to100yearoldswaystomaximizeoptimalfitness.Matchingvegetariannutritionto exercisemakesthisbookanoperator'smanualthatwillhavealastingpositiveimpactonqualityoflifeformanywhomighthavebecomecouchpotatoeswithbad bodies. Eatingandexercisedonottakevastamountsoftime,andbothcanbecomeenjoyablewithinthelimitsofprogressivemoderation.Exerciseprogramsordietplansare merelyoutlines,soremember,toomuchmayleadtofailurealittlebitcanleadtomoreandmoresuccess.IfyougraspLisa'sconceptsofprogression,applythem, andselectivelymodifythem,youarewellonthewaytowardwinningperformanceandpersonalsatisfactionthatwillgiveyouahighqualityoflifeasyoumovedown theroad.KeepinmindthatyoucanhaveachangedenergysystemwiththeguidingprinciplesthatLisaprovidesinthisnutritiontext,whichhasabasisofsound scienceandexperiencetiedontoit.

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Itmaynotbeoutlandishtobelievethat"whenyoufeelgood,youhavemoreenergy,youmovequicker,andyoujustfeelbetteraboutyourself."Ifthatisnotawinning combinationoffactorsthatcangenerateahealthyAmerica,onehasyettobediscovered.LisaDorfmanhascreatedvastopportunitiesforeveryone. BOBBEETEN DIRECTOR,SPORTSMEDICINE UNITEDSTATESOLYMPICCOMMITTEE

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PREFACE
SportsandexercisehavebeenamajorpartofmylifeeversinceIcanremember.AsachildIwasalwaysonthego.Ididn'twalktoschool,Iran.Neighborhood boysaskedmetojointheirpickupgames.Later,Ibecamesomethingofafemale"jockette,"excellingincrosscountry,trackandfield,baseball,andbasketball.And sincethen,Ihaveenjoyedagooddealofsuccessasaprofessionalmarathonrunnerandtriathlete. Manysaymyachievementscanbechalkeduptogenetics,alongwithadoseofhardworkanddetermination.Iwon'tdenythatIamblessedinmanyways,butI believethat98%ofmyspeed,strength,andenduranceisduetoonethingmydiet. Formorethantwodecades,Ihavebeenavegetarian.Itallstartedattheageof15whenmyAustrianbornmotherreturnedtotheworkforceandmy50yearold fatherretiredandbecame"Mr.Mom."Mylifewouldneverbethesame. Despitemydad'sfaith,genetics,andathleticbackground,occupationalstresseshadtakenthebestyearsofhislife.Hishealthconcernsweremounting.High cholesterol,hightriglycerides,highbloodpressure,anddiabeteswerejustthebeginning. Dad'sdaysofmeat,potatoes,beer,andicecreamobviouslyweren'tworkingforhimasheenteredmidlife.Butthenheread

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aboutNathanPritikin,thevegetarianguruofthe1970s.Dadbecameconvincedthatheneededtoadopta10%maximumfat/vegetariandietplusanexercise programtogethislifeandhealthbackincontrol.Itwasalastresortbeforetryingprescriptiondrugsandpsychotherapy. Iwasshockedtoseeagrownmangiveuphismeatandpotatoes.Buthedid.Andeverydayhepreparedamenuofvegetables,grains,fruits,andplentyof supplements.Healsostartedbicycling20milesaday.Isupportedhiseffortbygivingupmypreteendietoffastfoodburgers,frenchfries,DietCoke,andicecream. Dadlostweightandreducedhislevelsofcholesterol,triglycerides,andbloodsugarandpressure.Heachievedandmaintained15%bodyfatwhilethrivingona vegetariandietthatallowsfish(pescovegetarian).Forme,Dad'schangelaidthegroundworkformyfutureasanutritionist,psychotherapist,andcoach. I'veneverlookedbacksincegivingupchicken,fish,andredmeat.In1992,HurricaneAndrewdestroyedMiamiandmylife.Ourpossessionsblewasfarasthe Bahamas.YetlaterthatyearIranthebestmajormarathonIhadeverrun,beatingmypersonalrecordby10minutesandplacingsecondoverallattheOlympic MarathoncourseinAtlanta.Sixmonthsaftergivingbirthtomythirdchild,breastfeeding,anddealingwiththestressofnewmotherhoodagain,Ifinishedmyfirsthalf ironmanfivehoursofoceanswimming(1.2miles),bicycling(56miles),andrunning(13.1miles).Since1990,Ihavewonorplacedinthetop1or2%in18 marathons,a50kilometerroadrace,andhundredsoftriathlons,duathlons,and5Kto30Kroadraces.I'vecompetedfromsealevelto14,000feetaltitudeandfrom 16Fto100F.

WhyThisBook?
Forseveralyearsnow,Ihavetaughtathletesateverylevelandeveryagehowtoenhancetheirperformancewithfood.Agoodmanyoftheathleteshavebeen vegetariansatsometimeintheirlives,butmanymorewerenot. WhenIsetouttowriteTheVegetarianSportsNutritionGuide,Iknewitwouldinteresttwotypesofpeople:affirmedvegetarianswho

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knoworsuspectthattheyarenotgettingthemostfromtheirdiet,andnonvegetarianswhomayormaynotbecuriousabouteatingmoreofaplantbaseddietbutare definitelylookingforanedgeintheirsport.Whichdescribesyou? Eatingavegetarianorplantbaseddietwon'tautomaticallyelevateyoutothetopranksofyoursportoractivity.Ifyou'reaweekendathlete,avegetariandietwon't suddenlyallowyoutobicycleorjogtwiceyournormaldistance.Nevertheless,awellchosenvegetariandietwillhelpyoufeelstrongerandhealthier.Justaskthe17 topvegetarianathleteswhocontributedtheirinsightstothisbook. ForDaveScott,sixtimeironmanchampion,beingavegetarianathletemeans''neverhavingupsordownsintrainingperformanceandhavingtheabilitytorefueleasily afterward."ForArtStill,asixfootseveninch,255poundformerKansasCityChiefsfootballplayer,avegetariandiethelpedbuildenergyandenduranceand decreasebodyfat.OtherathletessuchasBenWilliamson,aworldclasssailor,andDebbieStephens,aworldclassequestrianshowjumper,findthatbeinga vegetarianhelpsthemstayattheirbestcompetitiveweights. Thebenefitsofavegetariandietrichincomplexcarbohydrates,fiber,andnaturallylowfatfoodsarewellknownandnumerous.Butscienceisjustdiscoveringthe magicofthemicronutrientsandcompoundsthatexistinplantbasedfoods.Theseingredientshelpmaximizethepotentialenergyavailableinthemusclesandprotect importantcellsinourbodies. TheVegetarianSportsNutritionGuideshowsyouhowtomaximizethebenefitsofavegetariandietforyourspecificathleticneeds.Thoughyou'rewelcometoread itcovertocover,feelfreetoskiparound.In10chapters,you'llfindjuicy,handsonsportsnutritionadvice.PartOneexploresfood'simpactonphysicalactivityand sports,includingthebest"fuels"foryourbodyfromthemacronutrients(carbohydrates,protein,andfats)tothemicronutients(vitamins,minerals,and phytochemicals).InPartTwo,you'lldiscoverspecificwaystouseavegetariandiettoreachyourathleticgoals. Ifyouarenotavegetarianandperhapsevenabitapprehensiveaboutswitchingtoaplantbaseddiet,youwilllearnhowtoadaptsimpleformulas,recipes,andtipsto enhanceyournutritionalhealthaswellasyourtrainingandfitnessprogram.Ifyou'vealreadymadetheswitchtoavegetariandiet,youwilllearnnewandeasywaysto reen

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ergizeyourcurrenteatingregimenfromthepros.Regardlessofyouractivitylevel,youwillhaveabetterunderstandingofsportsnutritionscienceandgetabehindthe sceneslookintothelivesofworldclassvegetarianathletes. Theathletesprofiledinthisbookwerenotraisedvegetarian.Theyelectedtomaketheswitchintheirteensoradulthoodwhilepursuingmoreserious,highlevel trainingandcompetition.Theyrepresentavarietyofages,sports,andculturalbackgrounds.Theyalsofollowdifferenttypesofvegetarianeatingprograms,from semivegetariantolactoovovegetariantovegan.Theirinspiringstoriesreflecthowaplantbaseddietcanbeappliedtoanysportatanylevel. Thegoalsinthisbookhavebroadapplicationsandscientificsupport,also.TheycomplywithfederaldietaryguidelinesandtheUnitedStatesDepartmentof Agriculture'sFoodGuidePyramid.TheyalsomeettherecommendationsofotherrecognizedpyramidssuchastheMediterraneanandAsianpyramids,whichare plantbased,andtheAmericanHeartAssociationandAmericanCancerSocietyguidelines. Whiletheseguidelineshaveslightlydifferenttakesonwhatitmeanstoeathealthfully,theyallvalidatetheneedforadietrichincarbohydratefuel,stabilizedwith proteinandsprinkledwithfat,gluedtogetherwithavarietyofvitamins,minerals,herbs,andphytochemicals.InTheVegetarianSportsNutritionGuide,Iapply theseguidelinestotheneedsofactiveindividualslikeyoubyproviding energy,carbohydrate,protein,andfat"formulas" fluid,vitamin,andmineralrecommendations plantbasedmenusforpeakperformance Oneofmygoalsforthisbookistotakesportsnutritionbeyondsimplyeatingspecificfoodsforapurpose.Avegetariandietisrichintastesandtextures.And contrarytopopularbelief,vegetariansaremorethanjustgranolaeatingformerhippiesorpickyeaterswhoporeoverfoodlabelscheckingformeatandanimal byproducts.RecentresearchfromTheWomenPhysiciansHealthStudysuggeststhat69%offemalephysicianswhodescribethemselvesasvegetariansdosofor healthreasons.Also,surveysofconsumersfromhealthfoodstores,traditionalsupermarkets,andavegetarianfoodfairfrom1974,1992,and1997,

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respectively,citedhealthconsistentlyasthemajorimpetusforaplantbaseddiet. Vegetariansarepassionatepeoplewhobelieveinthemselves,theirfaith,theearth,andourchildren'sfuture.Theyalsosavorgoodfood.That'swhyIenlistedspachef JasonHanners,aformerstudentofmineatJohnsonandWalesUniversity,tocreatesimple,fast,andtastyrecipesforvegetarianappetizers,soups,salads,main courses,anddesserts.Jasonexperiencedhisown"plantbasedconversion"whenheadoptedasemivegetarianprogram2yearsagoandlost115pounds. I'dliketosharethreeimportantpointsbeforeyoureadfurther: 1.ThefoodcompaniesandproductsmentionedinTheVegetarianSportsNutritionGuidehavenotprovidedanyfinancialsupportinexchangeforappearinginthe book.Theywereselectedbasedonrecommendationsfromtheathletes,ChefHanners,ormyself. 2.Therecipesthroughoutthebookhavebeenplacedinchaptersorsectionsthatrelatetothecomposition,ingredients,ornutrientdensityofthefood.Sometimesthey justpopup,sodon'tbesurprised! 3.Wheneveryouchangeyournormaldiet,activity,orlifestylehabits,askyourprimaryhealthcareprovider,suchasyourphysician,iftheprogramissuitableforyour ageandmedicalstatus.Donotattemptanyprogrambeforegettingthegoaheadfromthemedicalprofessionalwhoknowsyourneedsbest. Aftercompletingthebook,continueyourtransformationtoapeakperformance,plantbaseddietbycontactingmeatmyWebsite(www.lisadorfman.com)for additionalguidanceandassistance.

GivingBack
InanefforttogivebacktothefutureandcreategreatAmericanathletes,Itookagreatdealoftimeandeffortbeforestartingthisbooktoselectanonprofit organizationthatcouldbenefitfromaportionoftheincomethatIreceivefromthisbook.IselectedtheSportsMed2000ProgramoftheUnitedStatesOlympic Committee(USOC).

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SportsMed2000isasportsmedicineprogramformedbytheUSOCtoraisefundsforeducation,research,programdevelopment,andequipmentthatisnotavailable withinthecurrentUSOCbudget.Thefundswillensurethebesthealthcaresystems,educationprograms,researchmethods,medicaltechnology,andnutritional guidancetohelpeachathleteachievehisorhergoals. AccordingtoBobBeeten,USOCSportsMedicineDirector,theprogram"ensuresthebestpossiblesportsmedicinecareforU.S.athletesinacuttingedge environment,andservesasaresourcecenterforthedisseminationofinformationfortheentireOlympicsportscommunity." Imadeacommitmenttogive10%ofmynetproceedsfromthisbooktoSportsMed2000tosupportAmerica'sathletesin2000andbeyond.Thisismywayof passionatelygivingbacktothesportandprofessionthatIlove. FOREVERHEALTHY,FIT,FAST,ANDVEGETARIAN... LISA

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ACKNOWLEDGMENTS
IamgratefultotheLordGod,whowalksmethrougheverychallengeandsuccessinmylife. Tomychildren,Rebecca,Danielle,andJoseph,whoreflectHismiraclesandloveandmy"vegetarianpregnancydiet"everydayineveryway. Tomymother,Melanie,whotaughtmetobestrongregardlessoflife'scircumstances,andmyfather,Walter,whoencouragedmetobeavegetarianwhenIwas15. Tomysiblings,BruceandLinda,forbeingmyrolemodelsinloveandlife. Totheathletesspotlightedinthisbook,wholenttheirtimeandtalentsandsharedtheirstrength,beauty,andpassionfortheirvegetarianlifestyles. Tomydearfriends,trainingpartners,andcolleagueswhohavemoldedmeintotheperson,athlete,nutritionist,andmomIhadalwaysdreamtofbeing.

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TomysteryauthorJamesW.Hall,myneighborandfriend,whoinspiredmetowritefrommymind,heart,andsoul. ToformerMiamiHeraldsportsreporterDavidKilmer,myeditorandfriend,forhisfaith,honesty,andguidance. ToGloriaMazer,L.M.T.,mymassagetherapistsince1992,whohashelpedmetostayphysicallyandmentallyfitbetweencompetitionsandthe"chapters"ofmylife. ToBarbaraBarbier,B.S.F.TeachingLeader,andmyB.S.F.sistersfortheirfellowship,love,andsupport.

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INTRODUCTION
Formanypeople,especiallyAmericans,nomealiscompletewithoutmeat.Itisatradition.Nonetheless,itisarelativelyyoungtradition. Theearliestexampleofaplantbaseddietdatestoabout400,000to360,000B.C.inthemiddleofthePleistoceneperiod,duringwhichman"usedfiretocook venisonwhichsupplementshisdietofwildplants(hackberry),roots,nuts,acorns,legumes,andwildgrains."Godeveninspiredvegetarianismintothewritingofthe OldandNewTestaments,beginningwiththebookofGenesis:"EverythingthathasabreathoflifeinitIwillgiveeverygreenplantforfood"(Genesis1:30). Historically,mostoftheworldhaseatenalargelyvegetariandiet.OnlyinaffluentareassuchasEuropeandNorthAmerica,wheremostcitizenscouldaffordmeatand meatproducts,hasadietcenteredaroundmeatbecometraditional. IntheUnitedStates,vegetariandietsdidn'tgetmuchattentionuntilthe19thcentury.SylvesterGraham,aPresbyterianclergymanandauthor,publiclyattackedmeats, fats,whitebread,andevenmustard,ketchup,andpepper,callingthesefoods"injurioustothehealthandstimulatingtocarnalappetites."Graham'spopularbook,A TreatiseonBreadandBreadmaking,andhisvegetarianbasedhotelchainbroughtvegetarianismtothemassesasthousandsflockedtoconsumevegetariandiets. Thechampionofthevegetarianmovementcamein

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1876,whentheSeventhDayAdventistandsurgeonJohnHarveyKelloggcreatedvegetarianfoodsandfedthemtothousandswhovisitedhisMichiganretreat.He noted,"Howcanyoueatanythingthatlooksoutofitseyes?" Therelationshipbetweenvegetariandietsandsportsperformancewasfirstrecognizedinthe1800s.Initially,apreeminentphysiologicalchemistpromotedtheconcept thatproteinwasthesolefuelsourceforallmuscularmovement.Researchinthe1850sprovedthistheoryfalse.Indeed,carbohydratesandfatswerefoundtobethe majorsourcesoffuelformuscles. Vegetarianathletesofthemidtolate1800sweresomeofthefirsttoprovethesuperiorityofaplantbaseddiet,especiallyinenduranceevents.TheLondon VegetarianSocietyformedanathleticandcyclingclubthatoutperformedmeateatingcompetitors.Vegetarianathletesdominatedwalkingraces.InaGerman100 kilometerwalk,11ofthetop14finisherswerevegetarians.In1912,thevegetarianrunnerKolehmainenbecameoneofthefirstmentofinishamarathoninundertwo andahalfhours.Numerousotherachievementsandstudiesfromthisperiodreinforcedthesuccessofvegetariandietsforsport. Recently,aCaliforniascientificresearchercompared351vegetariansto8,891omnivorousrunnersandrevealedthatvegetarianrunnersaverage13to14%more milesperweekthannonvegetarians,haveslimmerwaistsandlowertotalandLDLcholesterolby3to5%(seechapter5),anddrinklessalcohol. VegetariansofAllTypes Therearemanydifferenttypesofvegetarianism.Thereisevenadistinctionbetweenavegetariandietandaplantbaseddiet.AccordingtotheAmericanInstituteon CancerResearch,aplantbaseddietismorethaneatinggardenflowers.Aplantbaseddietis"scientificlingoforadietthatconsistsprimarilyofvegetables,fruits, grains,andotherfoodsfromplantsources.It'sdifferentthanavegetariandietinthatitmayincludemodestamountsofmeatwithanabundanceofvegetablesand fruits." Vegetariandiets,ontheotherhand,eliminateanimalproductstodifferentdegrees.

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TypesofVegetarianDiets Semivegetarian Includessomebutnotallgroupsofanimalderivedproducts,suchas meat,poultry,fish,seafood,eggs,milk,andmilkproducts Includesmilkandmilkproductsbutexcludeseggs,fish,seafood,and meat Includesonlymilk,milkproducts,andeggs Includesonlyeggs Excludesallanimalproducts,includingeggs,milk,andfoodsthatinclude animalbyproducts Eatsonlyfruits,nuts,honey,andoliveoil Restrictsanimalproductsandprogressestoaspecificregimen"balance" ofgrains,fruits,vegetables,andsomefishusinginparttheyin/yang philosophyandfollowingaspecificlifestylethatincludesmeditation, washingrituals,andspecialfoodpreparation

Lactovegetarian

Lactoovovegetarian Ovovegetarian Vegan

Fruitarian Macrobioticvegetarian

AHealthyKick Thehealthbenefitsofvegetarianismarenumerous,accordingtoclinicalandexperimentalresearchstudiesaswellasapositionstatementissuedin1998bythe AmericanDieteticAssociation. Onemajoradvantagetoconsumingaplantbaseddietisthereversalofcoronaryheartdisease,shownmostrecentlybyDeanOrnish,M.D.,andhisPreventive MedicineResearchInstitute.Hisprogramdemonstratedthatarteriesthathavebecomecloggedwithfattydepositsactuallyrespondtolifestyleanddietarychanges, includingalowfatvegetariandiet,stressmanagement,smokingcessation,moderateexercise,andemotionalsupport.Mortalityfromcoronaryheartdiseaseislower invegetarians.Thisappearstobeduetothediet'snaturallylowcontentoffat,saturatedfat,cholesterol,andanimalprotein.Thetypicalvegetariandiet,compared withameatbaseddiet,alsohasmorefolate(whichreduceslevelsofhomocysteine,thusreducingtheriskforcoronaryheartdisease),antioxidantssuchasvitaminsE andC,andcarotenoids(vitaminA),aswellasphytochemicals.

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Otherhealthbenefitsofavegetariandietincludereducedratesofhypertension,perhapsduetohigherpotassiumintakealowerincidenceofdeathfromType2 diabetesduetoahigherintakeofcomplexcarbohydrateslessobesityandlowerbodymassindexes(BMI).Constipationanddiverticulosisarealsolesscommonin peoplewhoconsumeahighfibervegetariandiet. Reducedratesoflungandcolorectalcancerhavealsobeenshown,likelybecauseoftheabundanceofdietaryfiber,vegetables,andfruitsconsumed.Lowerestrogen levelsinvegetarianwomenmayalsoprotectagainstbreastcancer.A1998studypublishedintheAmericanDieteticAssociationJournalreportedlessoxidative DNAdamageandlowerbreastcancerriskwhenconsumingcookedvegetablesversusadietwithmeat. Avegetariandietmayalsotreatorpreventconditionssuchasrenaldisease,osteoporosis,andportalsystemicencephalopathy(adiseaseofthebrain).Alow incidenceofkidneystoneshasalsobeenfoundinvegetarians.Someplantproteinsdecreaseproteinuria(excessproteinintheurine)andimproveotherkidney functionssuchasglomerularfiltrationrateandrenalbloodflow. Vegetariansseemtoabsorbandretainmorecalciumfromfood.Lactoovovegetarians,forinstance,havebeenshowntohavethesamecalciumintakesas nonvegetarians.However,thelowerproteinintakesofvegetarianscausesacalciumsparingeffect(seechapter7).Inadditiontoregularweightbearingexerciseanda lowsodiumintake,thismayhelppreventosteoporosisinsusceptiblewomen. EnvironmentalConcerns Besidesthehealthbenefitsofferedbyavegetariandiet,therearealsoenvironmentalimplications.Modernmethodsofanimalproductionwasteenergyanddeplete topsoil.Thegrainusedtofeedanimalsprovidesonlyafractionoftheenergyinvolvedineatingthegrain.Forevery100caloriesofplantmaterialeatenbyacow,only 10caloriesarestoredinthecow,andonepoundofporkprovides1,000to2,000caloriesyetrequires14,000caloriestoproduce.Ittakesanaverageof430 gallonsofwatertoproduceonepoundofmeat.Andmorevegetariansmeansfeweranimalsraisedspecificallyforhumanconsumption.

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Wastematerialsassociatedwithanimalproductionarealsoaconcern.Manurefromovercrowdedareaspollutesriversandlakes.Excessnutrientscausealgaegrowth thatchokesaquaticlifeandcausesnitratepollutionofdrinkingwater.Animalwasteproducesgasesthatarereleasedintotheatmosphere,contributingtoacidrain. Forestsarealsobeingclearedfornewgrazingland,diminishingtheearth'sabilitytoabsorbcarbondioxide.This,alongwiththemethaneproducedbyanimalwaste, maycontributetoglobalwarming. Intheend,aplantbaseddietisnotonlybeneficialforthehealthofindividuals,athletes,andfamilies,itisimportantforthefutureofourplanet.

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PARTONE FOODASFUEL

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1 ThePlantBasedSportsEngine
Atage64,RuthHeidrichshouldbeaninspirationtousall.Afterbeingdiagnosedwithbreastcancerin1982,RuthparticipatedinaresearchprojectwithDr.John McDougall,apioneerintheuseofnutritionasmedicine,andtransformedherdietandexerciseprogram.Eversince,Ruthhasfoundnochallengeswithbeingavegan, completelyanimalfree.Infact,shesaysitgiveshermoreenduranceandspeedierrecoveriesfromthesixironmansandover700roadraces,triathlons,and marathonsshehascompleted. In1997alone,Ruthcompleted63races,includingtheSeniorOlympics.She'sruntheGreatWallofChina,theIronmanNewZealandandtheIronmanJapan(placing firstinheragegroup),theMoscowMarathon,andotherracesallovertheworld.Inher''spare"timeathomeinHawaii,shehostsherownradioshow,Nutrition andYou,andhaswrittentwobooks,ARaceforLife:FromCancertoIronmanandTheRaceforLifeCookbook.Shehasalsogivenoveronehundredtalks everyyearsince1988. Ruthtakesnomedications,alcohol,orevensupplements.Herdailydietincludesoatmeal,greens,Ruth'sIronwomanPho(Vietnamesesoup,whichisherfavoriteone potmealseepage149fortherecipe),brownrice,vegetables,bakedpotatoes,carrots,popcorn,andapples.Herfavoritepreracemealisaspecialblendofbrown rice,kale,

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banana,andblackstrapmolasses(seepage37).Herfavoritesnacksincludeairpoppedpopcorn,sweetpotatoes,apples,andcarrotsticks. IchoseRuthasthefirstvegetarianathletetospotlightinTheVegetarianSportsNutritionGuidebecausesheinspireseventhebestathletesintheworldandanyone elsewithanappreciationfortheenergyoneneedstofightandovercomedisease,letalonebeginanadmirablesportscareerattheageof41.Tome,Ruthrepresents theultimateplantbasedsportsmachine. So,howdoesRuthmakethebestuseofcarbohydrates,fats,andproteinsinhervegandiet?Howdoessheconverttheenergyfromfoodtofuelherbodyfortraining, sport,andlife?Howdoeshervegan,plantbasedeatingprogramenhanceherbody'sabilitytocompeteatpeakperformanceandrecoverquicklyforeverydaytasks? Let'sbegintotacklethesequestionsbylearninghowthebodyusesandtranslatesthenutrientsfromfoodtoenergy. WarmupSession GetreadyforacondensedversionofEnergyMetabolism101.Ihavetriedtosimplifysomecomplicatedterminology,butlikecars,someofthewordsarenot "convertible."Afteryoureadthissection,you'llhaveabetterappreciationfortheimpactandnecessityofaplantbaseddietforpeaksportperformance. Pictureyourbodyincontinuousmotionfrombedtoshower,workorschooltosport,mealstoreading,TVtosleep.Tosupporttheseactivities,thebodyisin constantneedofenergy,orcalories.Inadditiontofuelingthemusclestocontractandrelaxforexercise,caloriesareusedfor digestion,absorption,andassimilationoffood glandssuchasthepancreasandthyroidtosecretehormoneslikeinsulinandthyroxin,whichhelpyourbodytofunctionatrestandduringexercise properelectrochemicalmessagesfromthebraintopassthroughnervesandstimulatemusclestocontractandrelax thesynthesisofnewcompounds,suchasproteinforbuildinglargermuscletissuethroughstrengthtraining

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Thoughcaloriesarefoundincarbohydrates,proteins,andfats,thebodycannotunlockenergydirectlyfromthesenutrients.Instead,theimmediatesourceofenergyis achemicalfoundinallcells,adenosinetriphosphate(ATP).ATPiscomposedofamoleculeofadenineandthesugarmoleculeribosebondedwiththreephosphates, eachconsistingofphosphorusandoxygenatoms.Whentheoutermostbondtothelastphosphateisbroken,itreleasesatremendousamountofenergy,somuch energythatJohnsHopkinsUniversityresearcherscallATP"oneofthetiniestandmostpowerfulmotorseveridentified." ATPenergyenablesanathletelikeMarkMcGwiretohithisnexthomerun,WayneGretzkytohithislastwinninghockeygoal,andLanceArmstrongtosprintforthe finishofhisTourdeFrancevictory. OnlythreeouncesofATPcanbestoredinthebodyatonetime,whichallowsonlyaveryshortperiodof0to4secondsofhighintensityexercise.Fortunately,the supplyofATPcanberebuilt. TheATPEnergyRoadmap YourbodyhastwomajorenergysystemsthatstimulatethetransformationofATPtofuelexercise:anaerobicandaerobicmetabolism. System1a ThePowerSystem Primaryfuel:highenergyphosphatebondsofATPandcreatinephosphate(CP) Examplesofsportsfueled:heavyweightlifting,fieldeventsintrackandfield,andvaultingingymnastics Thepowersystemisthefirstonetokickinwhenenergyisneededimmediately.ItfeedsoffATPandcreatinephosphate(CP),whichsuppliesthe"backup" phosphateneededforATPtoreleaseitsenergy.CPhasfivetimesmoreenergythanATPandis"oncall"24hours,butitisalsoinshortsupply.Thebody's specializeduseofCPisthereasonsomeathletestakeandmaybenefitfromcreatinesupplementsto"juiceup"theselimitedenergystores.Severalathletesprofiledin thisbookusecreatineasasportssupplement.(Seechapter8forinformationoncreatinesupplementationforshorttermpowerexercise.) TheATPCPteamiswhywecanproduceatremendousburstof

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strengthorspeedinfootball,tennis,trackandfield,golf,volleyball,karate,baseball,weightlifting,younameitwithouttakingabreath.Inthisanaerobic environment,andasactivitycontinuesforseveralseconds,carbohydratesaretheonlynutrientthatcanprovideenergyfortheformationofATPthroughglycolysis. Hence,highintensityexercisereliesoncarbohydratesforenergy. System1b TheSpeedSystemAnaerobicGlycolysis Primaryfuel:glucose(sugar) Examplesofsportsfueled:running200800meters,swimming50100meters Ifthedemandforenergypersistslongerthanafewsecondstoaminute,ATPandCPstoresbecomedepleted.Withspecificenzymes,though.glucoseinmusclescan breakdowntoanothercompoundcalledpyruvicacidtoproducenewmoleculesofATP. Evenso,thisenergysystem,whichisanaerobicbecauseitdoesn'trequireoxygen,suppliesonlyasmallamountofATP.LargeamountsofATPneededtosustaina prolongedeffortcanonlybegeneratedbyprovidingthemusclewithmorenutrientsandoxygen.That'swherethebody'snextenergysystemkicksin. System2 TheEnduranceSystemAerobicMetabolism Primaryfuels:carbohydrates,fats,andprotein Examplesofsportsfueled:marathons,longdistanceswims,centurybikerides,ironmantriathlons,andothercontinuouseventssuchascrosscountryskiing Althoughmostenergyisderivedfromanaerobicmetabolismattheinitiationofexercise,asactivitycontinuestheproportionofenergyderivedfromaerobicmetabolism increases.Infact,withoxygen,about50timesmoreATPcanbemadefromstoredmuscleglycogenthanwiththetwoanaerobicsystemscombined. AerobicmetabolismworksbyusinghydrogendonatedfromfatsandproteinaswellasacetylCoA,whichisconvertedfrompyruvicacid.AcetylCoAhasa passporttothecell'spowerhousethemitochondria,wheremorethan90%ofATPisproduced.Inthissystem,twovitaminBcontainingenzymescalledflavin adeninedinucleotide

Page13

(FAD)andnicotinamideadeninedinucleotide(NAD)arerequiredtodirecttheproductionofATP.ThisprocessisalsoknownastheKrebscycle,namedafterthe chemistwhowontheNobelPrizein1953forthisdiscovery. KnowingthatATPistheprimarysourceofmuscleenergycanandshouldimpacthowyouexerciseandeat.Thisistruewhetheryourgoalistoimproveyourgeneral fitnessorreachanewcompetitivelevel.ThekeyisimprovingyourabilitytogenerateATP. MuscleSense Nowthatyouunderstandhowenergyisgeneratedforyourpower,strength,andendurance,youcanfindouthowyourmusclesplayaroleinhowyouuseATP energy. Geneslargelydeterminemuscles.Weallhaveageneticcodeforspecifictypesanddistributionofmusclefiberinallpartsofourbodies.Theseindividualmuscle differencesareresponsibleforproducingelitemarathonrunners,sprinters,andgymnasts. Therearetwotypesofmusclefibers: 1.Whiteorfasttwitchfiber.Thisclassofmusclecellsisbestabletocontractanaerobically.Thesesocalledsprinter'smusclesworktwiceasfastasslowtwitch fibers,dependalmostentirelyonanaerobicfuelforenergy,andworkgreatforshorttermsprintsandalloutefforts.Fasttwitchfibers,whenexercised,willincreasein sizeandintheirabilitytogenerateATP.Theoverallresultwillbeabiggerandstrongermuscle.Youknowyouhavepredominatelythesetypesofmusclesifyour specialtyispower,strength,andspeed. 2.Redorslowtwitchfiber.ThesefibersarebestabletoprovideATPfromoxygenandnutrientsinotherwords,tocontractaerobically.Thebestenduranceathletes intheworldhavethese"marathonmuscles."Peoplewithwelldevelopedslowtwitchfibersaremoreenergyefficientandcantrainlonghoursbecausetheirmuscles havemoremitochondria(themetabolicportionofthecell)withmoreoxygenandenzymesforaerobicmetabolism.Slowtwitchfibers,whenexercised,willincrease theircapacitytoproduceATPwithoutincreasing

Page14

insize.Manyoftheathletesinthisbook,suchasRuth,Dave,Ben,Jane,Gary,Jonathan,andmyself,are"slowtwitchers." Thinkofyourbodyashavinganicecreamparlorofmuscleflavors.Althoughtheflavorsneverchange,theycanbemixedtocreatenewones.Inotherwords,even thoughwearebornwithaspecificmusclefibercode,trainingcanimprovetheflavorofmuscleswepossess. Thechartonpage15showstheenergysystemsusedforavarietyofactivities.Youcancrosstrainwithothersportsoractivitiestoimproveyourweakerenergy systemandmusclegroupsforyourfavoritesport.Forinstance,ifyouaregreatatsprintsports,orthePowerandSpeedsystem,andwanttoimproveyouraerobic system,endurancetrainingcanincreasetheamountofbloodtheheartpumpseveryminutetosupplymoreoxygentoexercisingmuscle,whichallowsyoutousemore aerobicfuelorfoodenergy,andcanincreasethemitochondriacontentinmuscle,whichincreasesthequantityofenzymestousemorefoodfuel,especiallyfat. FuelingtheMachine Exerciseandtrainingimprovetheefficiencyofthebody'senergysystems.However,youstillneedtofuelthemachine. Asresearchandtheathletesinthisbookdemonstrate,avegetariandietcanbethebody'sbestfuelwithidealproportionsofcarbohydrates,proteins,fats,andmany ofthevitaminsandmineralsnecessaryforsportsanddailyfitnessactivities.No,it'snotaseasyasswearingoffmeatandeatingonlyvegetables.Peakperformance requireseffortandknowledge,nomatterwhattheendeavor.Forvegetarianathletesthatmeansensuringanintakeofnutrientdenseplantbasedfoodscriticalto sportsperformance. CaloricNeedsofVegetarians Therehasbeenlittleinformationpublishedregardingtheactualdietaryintakeandeatingbehaviorsofathletes.Onestudyin1984examinedthewiderangeofcaloric intakesofathletes.Ingeneral,thesizeoftheathleteanddemandsofhisorhersportinfluencedthenumberofcaloriesconsumedeachday.Inthisstudy,female dancersconsumedaslittleas900caloriesperdayandfootballplayersconsumedthehighestamount(11,000perday).

Page15

MajorSportsandTheirPredominantEnergySystems Ifyouexcelinpowersportsthatare50%ormorefueledbyATPandCP,suchas TrackandField:100200meters,fieldevents Volleyball:beachandcourt Figureskating Bodybuilding Equestrian Karate Skiing:downhill Powerlifting Baseball Curling Bowling Icehockey Lacrosse Swimming:100metersandless Fieldhockey Football Golf Gymnastics Racquetball

youcanbenefitfromcrosstrainingwithsportsthatare50%ormorefueledbyanaerobicglycolysis, suchas Swimming:200+meters Cycling:matchsprints Tennis Track:8001,600meters Basketball* Dance* Wrestling Mountainclimbing* Synchronizedswimming Lasersailing

oryoucantraintheendurancesystemwithsportsthatare50%ormorefueledbytheaerobicsystem, suchas Cycling:4,000meterpursuit,criteria,25100K Running:3milesormore Skiing:crosscountry Swimming:1,5001,650metersandlongdistance Triathlon:swim,bike,run Rowing Kayaking

Enduranceathletescanalsobenefitbytrainingthepowerandspeedsystemsforstrengthandfaster timesforrunning,swimming,cycling,skiing,androwing.
*Thesesportsareablendoftheaerobicandanaerobicsystems,dependingondurationandintensity.

Page16

Notsurprisingly,theenergyneedsofvegetarianathletesalsovaryaccordingtotheathlete'sbodysize,weight,andcomposition,aswellasgender,sport,andtraining program.(Inchapter2youwilllearnhowthesefactorsandexerciseincreasetheamountofcaloriesyouusedaily.)Inarecentstudy,caloricintakeofvegetarian athleteswasshowntobeabout11%higherthaninmeateatingathletes.Someexplanationsmaybeincreasedappetitesoflowfat,highcarbohydratevegetarian eaterstheincreasedmetabolicefficiencyofvegetarianathletesorperhapsthatvegetarianscanjusteatmorethanotherathletes.Asanaddedbenefit,whilewe're eatingmorenutritiousfood,we'regettingmorevitamins,minerals,andothersubstancesthebodyneedsforpeaksportsperformance. Accordingtotheonedaydietaryanalysisofthespotlightathletesprofiledinthisbook,theyconsumedbetween1,100and5,028caloriesperdayandhaveno difficultyinmeetingenergyandothernutrientneedsexceptwhentraveling(moreonthisinchapter10). Carbohydrates Theplantbased,highcarbohydratediethasspecialadvantagesforenduranceathletes.Foryears,solidresearchhasshownthebenefitsofhighcarbohydratedietsfor sportsperformanceaswellasthedetrimentsoflowcarbohydratediets.Highcarbohydratedietsmaximizemuscleandliverglycogenstores,optimizeperformance duringprolongedmoderateexerciseintensity,andimproveintermittent,shortduration,andhighintensityexercise(seechapter3). Carbohydratesbenefitsportperformancebecause 1.Liverandmuscleglycogenarethepredominantfuelsforcontinuousrunning,swimming,andcyclingandextended,mixedanaerobic/aerobicsportssuchassoccer, basketball,andrepeatedintervalrunning. 2.Exhaustionduringprolongedhardexerciseisrelatedtolowmuscleglycogenstores. 3.Lowcarbohydratestorespreventmaintenanceofhighenergyoutput.Becausefatcannotfuelhighintensityexercise,ahighcarbohydratedietisessentialforSystem 1aand1blevel(powersystemandanaerobicglycolysis)sprintsports. 4.Muscleglycogenstoresfluctuateanddepleterapidlyduring

Page17

strenuoustraining.Nomatterwhatyourdiet,atwohourworkoutcaneasilyuseupvaluablefuels.However,ahighcarbohydrate,plantbaseddietcanhelpto postponedepletion.Trainingat60to80%ofyourVO2maximumaerobiccapacity(seeboxbelow)willleadtodepletionafter100to120minutes.Exerciseat80to 95%VO2maxwillleadtodepletionevensooner.Aconsistentplantbased,highcarbohydratedietof70%oftotalcaloriesor8to10gramsofcarbohydratesper kilogramofbodyweightisguaranteedtomakeadifferencefordailyendurancetrainedathletes. 5.Thebodyadaptstomaximizingmuscleandliverglycogenthroughendurancetraining.Welltrainedathletescanevenmanipulaterestanddietbyusingaregimen called"glycogenloading"theweekbeforealongdistanceeventtocausethemusclestoovercompensatewithextrahighlevelsofglycogennearlydoublingthelevels ofthoseuntrained.(Seepages5355formoreinformationonglycogenloading.) UnderstandingVO2max Regularexercisetrainsyoursystemtotransportmoreoxygenrichbloodtoyourorgansandmuscles. OneconvenientmeasureofaerobicfitnessiscalledtheVO2max.Itisthemaximumamountofoxygen thatthebodyisabletouseforthepurposeofproducingenergy.Therearetwowaystocalculateyour ownVO2max.Themoreprecisewayistakingatreadmilltestwhileconnectedtoatubethatmeasures exhaledgasesasyougraduallypushyourselftoamaximumoutput.Youcanalsouseestimatestofind yourtargetpace.AlthoughheartrateandVO2maxarenotthesame,multiplyingyourmaximumheart rate(estimatedbysubtractingyouragefrom220)byacertainpercentage(say.90)correspondsinthis caseto90%ofmaximum.ResearchhasshownthatVO2maxisonewaytopredictperformancein aerobicallybasedeventssuchasdistancerunning,roadcycling,Nordicskiing,andtriathlon.

Page18

Endurancetrainingalsohelpsathletesusemorefatsasfuel,therebysparingglycogen,atanyexerciseintensity.Infact,withendurancetraining,fats(triglycerides) storedwithinthemusclesincreasebyasmuchas83%.Thatmakesfatsmoreavailableasanenergysource.Vegetarianathletesthereforehaveanevengreater advantagewhenconsumingtheirhighcarbohydratedietsandendurancetrainingorcross"aerobic"trainingforanysport. Protein Proteinneedsvaryaccordingtomanyfactors,includingage,calorieintake,gender,andleveloftraining(seechapter4).Inadequateintakesofcarbohydrateand caloriesincreaseproteinrequirements.Duringprolongedenduranceexercise,suchasthemarathon,ultramarathon,andironmandistancetriathlon,athleteswithlow glycogenstoresmetabolizetwiceasmuchproteintomeetcarbohydrateneeds. Ontheaverage,vegetariandietscontainabout12.5%oftotalcaloriesfromprotein,andvegandietscontain11%.Collectively,theathletesprofiledinthisbookget about20%oftheircaloriesfromprotein(17%forthevegans).ThesevaluesexceedtheWorldHealthOrganization(WHO)dietaryproteinrecommendationsfor nonactiveindividuals.Asyoucansee,vegetarianeatingprogramscaneasilymeetproteinrequirementsthroughgrains,beans,nuts,soy,andvegetables. Athleteswhoaresemi,lacto,orlactoovovegetarianusuallyconsumeenoughproteinbecauseoftheinclusionofmilk,cheese,eggs,fish,andpoultryproducts.The greatestchallengeforconsumingenoughproteincomeswhenfoodoptionsarelimited(whichiscommonwhentraveling)andtrainingprogramsthatrequireadditional amountsofprotein. Enduranceandstrengthtrainedathletes,bodybuilders,growingathletes,andthosewithhightraininglevelsandlowcalorieintakesneedtoincludemoreproteinthan otherathletesdo.Highproteinformulasandfoodsarediscussedinchapter4. Fat Researchsuggeststhatathletesdonotbenefitfrommorethan30%fatfromtotalcalorieintake.That'sgood,becausevegetariansgenerallydonothavetoworry aboutconsumingtoomuchfat.Mostplant

Page19

basedfoodsarenaturallylowinfat.Ifanything,someathleteshavebeenknowntoobsessoverthedesiretoconsumetoolittlefat.Whilelowfatdietshavebeenused inclinicalsettingstomanageheartdisease,obesity,andotherchronicconditions,theyhavenotbeenusefulinsportsdiets.Infact,verylowfatdietsmayhinder performance(seechapter5). Theathletesinthisbookconsumeapproximately6to28%oftheirtotalcaloriesfromfat,despiterecenttrendysportsdietrecommendationsthatsuggestgreater amountsoffat,suchas40/30/30(seechapter10)andtheZone.Althoughplantbasedfoodsarenaturallylowfat,somevegetariansconsumetoomuchfat,saturated fat,andcholesterolbychoosinghighfatdairyproductsandfishorpreparingfoodswithhighfatsaucesandingredientssuchasoilanddressings.Inthisbook,Chef Hannershascreatedlowfat,healthierversionsoffavoritetraditionallyhighfatvegetarianrecipessuchasHummus(page24),andRoastedEggplantPomodoro(page 25). VitaminandMineralNeeds Vegetariandietscaneasilyprovidetherequirementsformostvitaminshowever,riboflavin(B2)andB12arepotentialexceptions.Theathletesherehadexceptional intakesofmostofthevitaminsandminerals,withtheexceptionofvitaminDandbiotin.LowlevelsofvitaminDmaybetheresultofeliminatingfortifieddairyandfish fromtheirdiets.Biotinintakesmaybereducedduetotheeliminationofeggyolkandliverfromtheirdiets.Thevitaminandmineralintakesforall17athletes(including me)appearinchapter7. Studieshavesuggestedthatriboflavinneedsmayincreaseinmarginallydeficientindividualswhobeginanewexerciseprogram.Dietsofstrictvegetarianstendtobe lowerinriboflavin,unlessenoughdairyorplantsourcesareconsumeddaily.Activevegetarianswhoavoiddairyproductscanincludethefortifiedplantbasedsources ofriboflavinprovidedonpages202203,intherecipeguideonpage135,andthosediscussedinchapter7. VitaminB12iscriticaltothemaintenanceofcellsinthebloodandnervoussystems.BecausehumansprimarilygetvitaminB12throughdietaryanimalsources,vegans needtoincludevitaminB12fortifiedproductssuchasthoselistedonpage135,haveafortifiedsportsbaror

Page20

shake,ortakeasupplementtopreventadeficiency.SemiandlactoovovegetariansgenerallydonotneedvitaminB12supplementsbecausemilkandotherdairy productsaswellasfishcontainadequateamounts. Antioxidants EvidencesuggeststhatvitaminsC,E,andbetacarotenemayprotectagainstexerciseinducedoxidativestress(seechapter7).Severalstudieshavesummarizedthe potentialbenefitsofantioxidantsupplementstoprotectagainstfreeradicalproduction.Vegetarianathletesmayhaveanadvantagesinceantioxidantsarereadily obtainedfromadietrichinvegetables,nuts,seeds,andvegetableoils.Thevegetarianathletesinthisbookgetanabundanceofantioxidantsnaturally,butseveral, includingDaveScott,ChrisCampbell,CraigHeath,GaryGromet,andmyself,takeantioxidantsupplementsregularly. Calcium AccordingtotheRecommendedDietaryAllowances(RDAs),calciumrecommendationsforactivemenandwomenarethesameasfornormalindividuals.Dietary calciumintakeinfluencesthebody'sbalancebyonly11%.Urinarycalciumexcretionaccountsfor51%oflossesandisaffectedbydietaryprotein,sodium,and possiblyphosphoricacidintakes.Asaresult,somedairyoregglimitingvegetariansandvegansmayhavelowercalciumrequirementsduetolowerdietaryintakesof protein(especiallyanimalprotein)andsodium,whichincreaserenalexcretion. Athleteswithlowcalciumintakes,especiallyamenorrheic(nonmenstruating)women,areatriskforstressfracturesandlowbonedensity.Anestimated20to50%of competitivefemaleathleteshaveamenorrhea.Althoughthecauseofathleticamenorrheahasnotbeendetermined,severalinvestigatorshaveshownthatfemale distancerunnershaveaninsufficientcalorieintakefortheirtraininglevels.Thisenergydrain,oraneatingdisordermaskedbyvegetarianism,maybeacontributing factorinathleticamenorrhea. Inonestudyofeightmeatfreeamenorrheicathletes,theaveragecalorieintakewas1,582caloriesperday.Iron,magnesium,folicacid,ribofiavin,andzincintakes wereonethirdoftheRDAs.Althoughanumberofreportssuggestthatvegetarianathletestendtohavemoremenstrualproblems,othershavereportedthat adequatelynourishedfemalevegetarianathletesmenstruatenormallywhencomparedwiththegeneralpopulation.

Page21

Researchershavereasonedthathormonalprecursorsandessentialmineralssuchaszincandironcouldbeaffectedbyreducedintakeofmeat,especiallyinrunners. Femalevegetarianshavealsobeenfoundtohavelowerlevelsofcirculatingestrogen.Thismaybeduetotheirhighfiber,lowfatdiets.Sinceacalciumintakeof1,500 milligramsperdayisneededtoretaincalciumbalanceinwomenwithlowcirculatingestrogens,highercalciumintakesmayberequiredforamenorrheicaswellas postmenopausalathletes. Iron Allathletesareatriskforirondepletionandirondeficiencyanemia.Notonlyisthisunhealthy,butlowironlevels,evenwithoutanemia,havebeenshowntodecrease performance.Ironlossiscommoninsomeheavilytrainingathletesdueto gastrointestinalbleeding heavysweating bloodcellbreakdown insufficientironintakeorreducedabsorption Studieshaveshownthatfemalevegetarianrunnersconsumesimilaramountsofironasnonvegetarianathletes,butretainless.Thismaybedueinparttothefactthat mostvegetarianfoodsaresourcesofnonhemeiron,whichhasalowerabsorptionrate(2to20%)thanhemeironfrommeatproducts(15to35%)(seechapter7to learnabouthemeandnonhemeiron).Threeoftheathletesprofiledinthisbooktakeanironsupplement,thoughtheirdietsdonotwarrantitsuse.Tipsfor''ironing up"vegetarianmealswithnonhemerichrecipesareinchapters7and8. Zinc Althoughthezincstatusofvegetarianshasnotbeenwellresearched,severalstudieshavereporteddecreasedzinclevelsinheavilytrainingathletes.Payattentionto yourzincintakebecauseplantbaseddietscontainhighconcentrationsofphytates,whichcaninhibitzincabsorption(seechapter7). Creatine Creatinemonohydrateisahotsupplementamongathletes,particularlyvegetarianathletes.Severaloftheathletesinthisbooktakeacreatine

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supplement.Mostofthecreatineinthebodyisfoundinmuscle.ItservesasanenergybackuptoATPinSystem1aanaerobicsports.Vegetariansgetlittlecreatine becauseitisfoundprimarilyinmuscletissue.Meateatersgetabout2gramsperday. Althoughcreatinecanbesynthesizedfromblood,aminoacidprecursors,andskeletalmuscle,levelshavebeenshowntobelowerinvegetariansthannonvegetarians. Therefore,vegetariansmaybenefitfromcreatinesupplementsevenmorethannonvegetarians(seechapter8). Asthisoverviewofsportsnutritionhasshown,therearefewuniqueneedsimposedbyaplantbaseddiet.Infact,anutrientdensevegetariandietisidealforsports anddailyfitnessactivities.Knowingyourenergyneedsinordertounderstandhowtoincorporateplantbasedfoodsintoyourdailytrainingprogramisanecessity. YoucanbecertaintomeetyourdailydietaryneedsbyusingtheFoundationFoodLists,recipes,andfoodtipsthroughoutthisbooktogetthe"biggestbang"from everymealandsnack. Now,graboneoftheathletes'favoritesnackslistedbelowandaliterofwatertofuelyouthroughchapter2,"NutritionPrescriptionforSport." VegetarianSportsNutritionGuide Athletes'FavoriteSnacks HighCarbohydrate(morethan50%caloriesfromcarbohydrates) Athletes Carrotsticks* Germanbread Walnutbagels Ricecakes Saltinecrackers Pretzels

Popcorn Chips/salsa Kabochiasquash* Radishes* Corntortillas continued

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Athletes'FavoriteSnacks(continued) Author Driedpeasnack* Figsrolledincoconut* DoleorFrozfruitbars Fruitsaladwithdriedstrawberriesand blueberries* Organicfatfreeyogurt Driedbananas Freshfruit Freshfruitsmoothie Fatfreesoycheesewithapple Raisincinnamonmochi MountainLiftBars Wholewheatorganictortillas,lightlytoasted BalanceShake

HighCarbohydrate,HighsimpleSugar (morethan8gramsofsugarperserving[2tsp.]) Athletes Cherrylicorice PowerBars Sweetpotatoes Apples Fruit Banana Fruitsnakes Author Freshfruitsmoothies Frozenyogurt Hain'svanillaandchocolatericecakes Naturalfruitrollups HighFat(morethan5gramsperserving) Athletes Peanuts Candybars Cornchips Peanutbutterandjelly Driedfruit Japanesericecakes(SnshokuDango) HagenDazssorbets Licorice Healthnutcookies Figs Oranges Raisins Cinnamongrahams Dolefruitbars Cinnamonapplesauce

Icecream Chocolate Trailmix Oilpoppedpopcorn continued

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Athletes'FavoriteSnacks(continued) Author Soynutswithraisins Greenteaicecream

Trailmixwithsoynuts,driedpeasnack,anddried cranberries

Highprotein(morethan10gramsofproteinperserving) Edamame(boiledsoybeansinhusk) Roastedsoybeans Balancebars Frozenproteinshakes ParilloBars Driedpeasnack PowerBars PowerChips Fatfreesoycheese MetRxBars Ginger/shoyateawithkuzu

*Containsfiber,spices,ortoomuchfattoconsume14hoursbeforerunningortriathloncompetitions.

Hanners'Hummus Makes14servings 4cupsfreshgarbanzobeans 2lemons,zestandjuice 6clovesgarlic,minced 1/2bunchparsleychoppedfine saltandpeppertotaste Inafoodprocessor,blendthegarbanzobeansuntilasmoothpastebeginstoform.Addtheotheringredientsandcontinuetoblenduntiltheyarewelldistributedin themixture.Itcanbeservedwithbakedpitachips,bagelchips,orricecrackers. Nutrientsperserving:217calories,11gramsprotein,36gramscarbohydrates,3gramsfat,0.5gramsmonounsaturatedfat,0.2gramssugar,0.2gramsfiber Dietarycomposition:21%protein,65%carbohydrates,14%fat VegetarianSportsNutritionGuidefoodservings:2.5grains,1fat Goodsourceofpotassium,phosphorus,andiron

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Hanners'RoastedEggplantPomodoro

Makes1serving 1fullripeeggplant 1tspoliveoil 5plumtomatoes,choppedroughly 1/2bunchbasil,chopped 1tspbalsamicvinegar 1/2lemon,juiced pinchsaltandpepper Spliteggplantinhalflengthwise.Makedeepdiamondshapedscoresintoeggplant.Layfaceuponcookingsheet.Drizzleoliveoilontoeggplantandseason.Bakeat 350degreesFapproximately40minutes.Whencool,removeskin. Infoodprocessor,addremainingingredients.Blenduntilasmoothsauceisformed.Serveoveranypasta,includingafettuccineorquinoapenne. Nutrientsperserving:213calories,6.5gramsprotein,39gramscarbohydrates,7gramsfat,4gramsmonounsaturatedfat,1gramlinoleicfat,18gramssugar,11 gramsfiber. Dietarycomposition:11%protein,64%carbohydrates,25%fat VegetarianSportsNutritionGuidefoodservings:3cupsvegetables,1fat GoodsourceofvitaminsA,C,andK,folate,andpotassiummoderatesourceofvitaminsB1,B2,B3,B6,E,andpantothenicacid,biotin,magnesium,iron,and copper.

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RuthHeidrich,Ph.D. SixTimeIronwoman,Marathoner, and USATrackandFieldMaster's Champion Age:64 17yearsvegan Reasonforbecomingvegetarian:"After beingdiagnosedwithbreastcancerin 1982,Ijoinedaresearchstudyto determinetheeffectofatenpercentfat vegandietonreversingbreastcancer.I havestayedwiththeprogramsincethat time." Advantagesofbeingvegetarian:"Faster, betterenduranceandrecoverytimeand rapidboweltransittime!" Challengestobeingvegetarian:"None!" Alcohol:none Supplements:none Favoritepreeventmeal:brownrice,kale,banana,andblackstrapmolasses mixedandmicrowavedfor2minutes(seepage37) Favoritesnacks:airpoppedpopcorn,sweetpotatoes,apples,andcarrotsticks Favoriteonepotmeal:Ruth'sIronwomanPho(Vietnamesesoup,page149)

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2 NutritionPrescriptionforSport: CalculatingEnergyNeeds
AsatwotimeOlympicwrestler,1992Olympicbronzemedalist,worldchampion,andfourtimeWorldCupchampion,ChrisCampbellcanattesttothefactthata vegetariandietcanmeetallyourenergyandnutrientneedsandthensome. NotonlywashetheoldestOlympicmedalistinacombatsportinthe1992OlympicGames,heaccomplishedthisafterafiveyearbreakfromcompeting.Hewasthe firstwrestlertotakeanextendedleaveandreturntothesporttowinamedal,atage38noless.ChrisisnowexecutivedirectorofUSABoxingandmarriedwith threechildren.Hecreditshisaccomplishmentstoadietthatpreventscloggedarteriesandotherdamagethatslowsthebodydown.Hefeels"almostassuppleand fast"ashewasatage30,beforehisfirstretirement. Theadvantageshefindstobeingavegetarianincludeareductionindietaryfatandtheabilitytomaintainahealthyweightfornineteenyears.Beingavegetarian allowedhimtouseenergyfortraininginsteadofforprocessingmeat.Eventhoughhisfriendswould"balloonup"inweightandget"realpuffy"afternottrainingfora while,heavoidedthatsyndromebyremainingalactoovovegetarian. Chrisbecameavegetarianafterdoinghisownresearchonmaximizingathleticperformanceforthe1980OlympicGames.Hisquest

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ledhimtotheconclusionthatthevegetariandietwouldallowhisbodytobeatitspeak."Iwouldnothavethephysicalzappingofstrengthassociatedwithhavingthe bodyhandlemeat,"Chrissaid. Afterbeingavegetarianforfouryears,hisreasonsforstayingavegetarianchangeddramatically.Itbecameamoralandspiritualissue.Henolongerbelievedhehad therighttotakeanotheranimal'slifetocontinuehisown.Theonlychallengeshehasfacedasavegetarianareontheroad.Forinstance,"WhenIwouldtravelto Russia,tryingtogetavegetarianmealwastough.Iwouldeatalotofbread,"hesaid. Hisethnicrootsdonotinfluencehisdailyintakeofavarietyofbeans,rice,oatmeal,apples,andotherfoods.HisfoodstendtohaveamixofIndian,Moroccan, Chinese,andJapaneseflavors.Hisfavoritepreeventmealisbeansandriceorpancakes,andfavoritesnacksincludeapplesandchocolate.Hedrinkswineorbeer justtwiceweeklyandsupplementswithamultivitamin,vitaminE,Bcomplex,andAlacersEMergenC(seechapter8).Chrisoffershisfavoriteonepotenergizing oatmealdishattheendofthischapter. EnergyPrescriptionforAthletes ItiscommonpracticeforwrestlerslikeChristorestrictfoodandfluidstocompeteinweightclassesbelowtheirnormalweight.Wrestlerscallthistechnique"making weight,"whichtheysayprovidesacompetitiveedgeinperformance.AthletessuchasBenMathews,DebbieStephens,andothers(seechapters3and10)have turnedtovegetarianismasawaytomeetthebestcompetitiveweightsfortheirsports.Althoughvegetarians,throughtheirlowfat,lesscaloricallydensediets,may haveaneasiertimemeetingtheiridealbodyweights,therearemanyotherfactorsthatmakethisseeminglysimplesystemverycomplex. Regardlessofyoursport,weightmaintenanceresultsfromachievinganenergybalancethatmatchestotalenergyintakefromfoodtototalenergyexpenditure.Daily energyexpenditureiscomprisedof restingmetabolicrateorBasalEnergyExpenditure(BEE) activity,orenergyexpenditure SpecificDynamicAction(SDA)orThermicEffectofFeeding adaptivethermogenesis

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RestingMetabolicRateorBasalEnergyExpenditure Thebasalmetabolicrate(BMR)accountsfor60to75%ofthebody'stotalenergyrequirement.Itisactivityrequiredforthebasicmaintenanceofbodylifeand function,awake,inasteadystate,unfed,inaneutralwarmenvironment,atcompleterest. Soundsimple?It'snot. Therearemanyindividualfactorsthatinfluencethisnumber.Firstofall,itiscloselyrelatedtotheamountofleanmuscle(totalweight%ofbodyfatinweight)the athletehas.Factorsthatinfluenceleanmuscleweightareage,sex,bodycomposition,andgenetics.SomeonelikeChrisandothereliteathleteswithalowbodyfat percentagecanuseupmorethan19%additionalcaloriesthantheaveragepersonforBasalEnergyExpenditure(BEE).Hereditycanaccountforupto40%of individualvariation.OtherfactorsthatmayinfluenceBEEarelistedbelow. FactorsthatMayAffectBasalMetabolicRate Age Height Growth Body composition Fever Stress Environment Temperature Theyoungeroneis,themorecaloriesoneusesatrest. Tall,thinpeoplehavehigherrestingmetabolicrates. Childrenandpregnantwomenhavehigherbasalrates. Moremusclemeansmorecaloriesusedatrest.

FeverraisesBMR. StresshormonesraiseBMR. VeryhotorcoolclimatescanraiseBMR(atleastinitially). ColdandheatraiseBMR.

Fasting/starvation FastinglowersBMR. Malnutrition Thyroxine MalnutritionlowersBMR. Thethyroidhormonethyroxinecontrolstheinternalcalorieregulatortheless thyroxineproduced,themoresluggishmetabolismis.

Thermiceffectof Inleanerpeople,metabolismspeedsupafterconsumingfood,whileinobese food people,nochangeoccurs.

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ActivityandEnergyExpenditure AlldailyactivitiesandexercisecancontributetochangingtheBEEcalorieneedsbyabout15to30%.Trainingchangesandadaptationtolongtermtrainingcan influencerestingmetabolicrateaswellastherateatwhichyourbodyprocessesfood,calledtheSpecificDynamicActionofFood(SDA)orThermicEffectof Feeding(TEF). Exercisecausesbothacuteandlongtermeffectsonenergyexpenditure.Thegreatertheenergyoutput,thegreatertheoveralldailyenergyexpenditure.Excess PostexerciseOxygenConsumption(EPOC),theamountofcaloriesoneusesafterexercise,haslongbeenestablished.StudieshaveshownthatthedurationofEPOC maylastonetotwentyfourhourspostexercise,increasingthemetabolicratefrom1to25%.RecentinformationshowsthatmostoftheEPOCeffectiswithinthefirst hourandgreaterwithhigherintensity,longerdurationexercise.AnOlympicdistancetriathlon,10Kroadrace,orcrosscountryskiracewouldmeettheintensity (over70%ofmaximumheartrate)andduration(over60minutes)criteria. WhilethetotalEPOCexpenditureisnormallyonly0.7to71.7calories,overtimeitcanaccountforupto500calorieseachweekandhelpmaintainenergybalance. Thismaybeduetothebodyusingmorefatasexercisecontinuesandmuscleglycogenstoresbecomedepleted.Fattyacidlevelsmayremainelevatedforupto24 hourspostexercise.Thissparingofglucose(carbohydrates)forenergymayhelptoreplenishmuscleglycogenstores. Althoughthephysiologicalmechanismshavenotbeendetermined,resynthesisofATP,creatinephosphate,protein,andglycogenmayalsocontributetotheenergy equation.Metabolichormones,calciumconcentrations,sodiumactivity,andbodytemperaturewillalsoinfluenceEPOC. Theleveloftrainingmayalsosignificantlyinfluencerestingmetabolicrate.Consistentexercisehasalsobeenshowntoincreasemetabolicrate.Itisalsopossiblethat BEEisonlyhigherwhenendurancetrainingiscomplementedbyahighcaloriediet. Thismayalsobecoupledwithahighcaloricturnover(increasedenergyintakeandexpenditure),whicheffectsenzymaticactivity,oranaccumulativeEPOCeffectof exerciseintensity,duration,frequency,andthethermiceffectofmealstakenpostexercise. Therefore,sinceincreasingphysicalactivitymayhelptoexpend

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morecalories,it'slogicalthatspendingmoretimeexercisingwouldmakelosingormaintainingaspecificweighteasier.Exercisedoesthisbydiminishingtheappetiteas aresultofelevatedbodytemperatures,increasingtheBEEandthethermiceffectoffood.Oddly,theoveralleffectivenessmaybegenderdependent.Inonestudy, hormonesthatstimulatefatbreakdownwere66%greaterinmaleswhilejust46%greaterinfemalesaftercompletingatwentyweekaerobicexerciseprogram. TheInfluenceofExerciseonFood Inleanindividuals,onesessionofmildtomoderateexercisehasbeenshowntoexertapotentiatingeffectontheSpecificDynamicActionofFood(SDA).However, leanerindividualsaremoresensitivethantheobesetothermogenichormones. Thetimingofexerciserelativetothemealmayalsoinfluencethemagnitudeofthethermiceffect.StudieshaveshownthatleanerindividualsusemorecaloriesforSDA whenmealsareconsumedbeforeexercise,whileintheobeseit'sgreatestafter.Soifyouwanttoloseweight,holdoffonsnackinguntilaftertheexercisesession. ResearchhashadmixedresultsregardingtheinfluenceofchronicexerciseonSDA,stillacontroversialissue.Inacrosssectionalstudyofmalescoveringawide rangeofintensitycapabilitiesandendurancetraininglevels,SDAwasshowntobegreatestinthemoderatelytrained,whencomparedwithhighlytrainedanduntrained individuals.Reasonsforthisincludetheinfluenceofhormonesandgenetics.AnelevatedBEEinthehighlytrainedmayalsodisguisetheportionofSDAelevation. SpecificDynamicActionofFood(SDA) TheSDAaccountsforabout10%ofenergyneeds.Itisusedforthedigestion,absorption,transport,metabolism,andstorageoffood.Thecaloriccontentand compositionofameal,nutritionalstate,individualgenotype,fitnesslevel,andtheantecedentdietoftheathleteallinfluencetheSDA. AdaptiveThermogenesis Adaptivethermogenesisisachangeinheatproductionwithinthebodywithoutachangeinactivitylevels.Itultimatelyaffectsdailyenergy

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expenditureasaresultofenvironmentaland/orphysiologicalstressessuchasexposuretocoldorunderorovereating.ChangesinbothBEEandSDA,asaresultof training,playaroleinadaptivethermogenesis. DietaryFactors Bothquantityanddietarycompositionmayinfluenceenergyexpenditure.Undernutritioncausesadecreaseinexpenditure.Thisservesasaprotectivemechanismto preventexcessiveenergylossesduringperiodsoffasting.Thedegreeofrestrictionandlengthoftrainingonrestricteddietsinfluencesthecapabilityofexerciseto reversethedecreaseinBEE.Whileseverecalorierestrictionof800caloriesorlessmayinhibitsuccessfulweightloss,enduranceexerciseonarestricteddietmay preventadeclineinrestingmetabolicrate.Animalstudiessuggesta10weektimelapsebeforedecreasesinmetabolicrateswerestatisticallysignificant.Overnutrition causesanincreaseinenergyexpenditureduetochangesintheSDAandhormones. Dietarycompositionmayalsoinfluencethesechanges,sincehumanshaveonlyalimitedabilitytoconvertexcessdietarycarbohydratetofat.Forinstance,evena500 gramcarbohydratemeal(2,000calories)resultsinmaximumglycogenstorage,anelevatedrateofcarbohydrateusage,andadecreaseintherateoffatmetabolism. MetabolicCost Proteinandcarbohydratesarevitaltodailymetabolicfunctions.Sincethebodyhaslimitedcapacitytostorethesenutrients,therateatwhichthebodyusesthem varieswithdietaryintake. Thecalorie''cost"ofstoringcarbohydrateisgreaterthanthatofstoringfat.Thatmeansthatthebody'slimitedcapacitytostorecarbohydrateinliverandmuscle,to about1,600to2,400calories(400600grams),ischeaperthanconvertingittofat.Themaintenanceoffatbalancewithinthebodyisnotsubjecttothesame mechanisms. Highfatdiets(59%totalcalories)havebeenassociatedwithreducedenergyexpenditure.Sincefatisusedorstoredinresponsetochangesincalorieintake, excessiveamountswillcauseanaccumulationofexcessbodyfat.Thatmeansthatforthesameamountofcalories,fattierfoodscausemorestoredbodyfatthan carbohydrate(plantbased)foods.

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Chronichighfatdietshavealsobeenshowntochangeproteinandcarbohydratemetabolism.Healthy,leanindividualsonhighfatdiets(84%)forfourweeksat maintenancecalorielevelsuselessglucose(sugar)forfuel.Thisdemonstratesthebody'sabilitytosparecarbohydrateatallcoststoadaptthebody'smetabolismto thepredominantnutrientconsumedinthediet. SoManyFormulas,SoLittleTime Therearemanywaystocalculateenergy(calorie)needsfortheactiveindividual.Fromsimpletocomplex"guesstimates"ofindirectmeasurement,thisishowsports nutritionistscalculatedietaryneedsoutsideofthelab.Mostrelyonthesamefactorsforcalculatingthebody'sdailycalorieneeds:BasalEnergyMetabolism(BEE), activity,andSpecificDynamicActionofFood(SDA). SinceexerciseinfluencesacumulativeeffectonBEE,SDA,andactivethermogenesis,itischallengingtocalculateanaccurateenergyequationforathleteswithout precisemeasurements. Intheearlypartofthetwentiethcentury,numerousstudiesofbasalenergyexpenditurewereconductedunderthedirectionofFrancisG.Benedict.Prediction equationstudiesfromtheseformulasweredevelopedfromthesestudies.TheHarrisBenedictequationsremainthemostcommonmethodforcalculatingBEEfor clinicalandresearchpurposessincetheyhaveasoundphysiologicalbasisforuseandcanbeappliedoverawiderangeofagesandbodytypes. Calculateyourdesirableweightandbodyfatfromtheformulainchapter10.ThenusethosenumbersintheseBEEcalculations. TheHarrisBenedictequationsare Men: Women: BEE(calories/day)=65+(13.40weight)+(4.96height)(5.82age) BEE(calories/day)=447+(9.25weight)+(3.10height)(4.33age)

Tocalculatetheneedsofinactivetomoderatelyactiveindividuals,thisformulaisfine.However,researchhasshownabettermethodforendurancetrainedathletes. Thisformula,calledtheCunninghamequation,ismoreaccuratebecauseitisbasedonfatfreemassversusbodymass.Thefollowinginformationwillhelpyouto calculateyourenergyneedsaccordingtothisequation.

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CalculatingDailyEnergy(Calorie)Needs StepOne UsingtheCunninghamequationforendurancetraining,youneedtofindoutyourpercentageofbodyfat compositionfromacertifiedfitnessprofessionaltoensureaccuracy(seeAppendixC). BEE=500calories+22(FatFreeMassinkilogramsbodyweight)* *FatFreeMass(kg)isTotalweight%bodyfatweight StepTwo Addtheamountofcaloriesusedfortraining(energyexpenditure). Therearemanychartsyoucanusefromavarietyofexercisephysiologytextbookstogiveyouthe amountofcaloriesyouuseforavarietyofactivities,atvariousbodyweightsandspeeds.Someofthese figuresareprovidedforyoubelow. EnergyExpenditureEstimates Activity Calories/Hour,kg/bw 50kg (110lbs.) 150400 70kg (154lbs.) 210560 90kg (198lbs.) 270720

Cycling Running 7MPH 8MPH 9MPH 10MPH Sitting Swimming:crawl Females Males Walking Weightlifting

1.68/kg/mile 1.66/kg/mile 1.64/kg/mile 1.63/kg/mile

66

92

120

260360cal/mile 360500cal/mile

240 258

307 361

437 470 continued

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CalculatingDailyEnergy(Calorie)Needs(continued) StepThree Addtogetherthesumsofsteponeandsteptwoandmultiplyby10%toaccountfortheenergyspentfor thecompletedigestionandmetabolismoffood.Addallthreestepstogethertogeta"guesstimate"of indirectcalorimetry,inotherwords,anestimateofyourdailycalorieneeds. Totalcaloriesneededperday=BEE+Activity+SDA Thetotalamountofcaloriesyouhaveaddedtogetheristheamountyouneedtomaintaintheweightthat youhavedesignatedasyourpresentoridealbodyweight.

Youcannowuseyourpersonalcalorieprescriptionthroughoutthebookasyouapplyittocalculatingyourcarbohydrate,protein,andfatrequirements.Afteryou finishcalculatingyourenergyneeds,enjoyabowlofChris'sWrestlingOatsorRuth'sPreRace(PR)Porridge,preparedinasimilarfashion.Youcanalsoprepare oneoftheotherathletes'favoriteonepotdisheshighlightedontheirSpotlightAthleteprofilesandonthechartsinchapter9.Recipesappearthroughoutthebook.

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Age:44 Married,threechildren 19yearslactoovovegetarian Reasonforbecomingvegetarian:"Beforethe1980Olympic gamesIwasresearchingalltheissuesrelatingtomaximumathletic performance.Theresearchledmetotheconclusionthatthe vegetariandietwouldallowmybodytobeatitspeak.Iwouldnot havethephysicalzappingofstrengthassociatedwithhavingthe bodyhandlemeat....AfterIwasavegetarianforfouryears,my reasonsforstayingavegetarianweredifferent.Inolongerbelieved Ihadtherighttotakeanotheranimal'slifetocontinuemylife.It becameamoralandspiritualissue."

ChrisCampbell Olympicwrestler,1992Olympic bronze medalist,worldchampion,and fourtime WorldCupchampion

Advantagesofbeingvegetarian:"Handlingmeatconsumesthebody'senergy.Beingavegetarian allowsmetousethatenergyfortraining.Inaddition,myfatintakeisreduced.Therefore,itiseasierfor metomaintainmyweight.Manyofmyfriendswouldballoonupinweightandgetrealpuffyafternot trainingforawhile.Thatwouldneverhappentome.Ihavemaintainedmyidealweightfortheentire nineteenyears...Inaddition,IwastheoldestOlympicmedalistinacombatsportinthe1992Olympic Games.ThiswasafterIhadtakenfiveyearsofffromcompeting.Noonehadevertakenthatmuchtime offandwonamedal,especiallyatage

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thirtyseven,onemonthshyofturningthirtyeight.IbelievethiswaspossiblebecauseIdidnothavethe accumulatedarteryandotherdamagesthatslowthebodydown.IwasalmostassuppleandfastasI wasbeforeIretiredwhenIwasthirty." Challengestobeingavegetarian:"WhenIwouldtraveltoRussia,tryingtogetavegetarianmealwas tough.Iwouldeatalotofbread." Alcohol:wineorbeertwiceweekly Supplements:EMergenC,VitaminEandBcomplex,andamultivitamin Favoritepreeventmeal:beansandriceorpancakes Favoritesnacks:applesandchocolate Favoriteonepotmeal:Campbell'sWrestlingOatmeal(similartoRuth'sPorridgeseebelow)

Ruth'sPreRace(PR)Porridge Makes1serving (SimilartoChrisCampbell'spreeventfavorite"WrestlingOats") 1cupcookedlonggrainrice 1cupkale 1banana 1tbspmolasses Takethecupofcookedlonggrainrice.Mixinthekale.Addtheslicedbanana.Foldinthemolassestocoverallingredientsinmixture. Nutrientsperserving:408calories,8.5gramsprotein,90gramscarbohydrates,3gramsfat,29gramssugar,9gramsfiber Dietarycomposition:8%protein,86%carbohydrates,6%fat

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3 Carbohydrates: TheSportsNutritionBase
Buildingasolidnutritionalbasewithcarbohydratesissecondnatureforthespotlightathletesfeaturedinthischapter.JaneWelzel,2:33marathonerand1990National MarathonChampion,andBenMathews,mastersmarathonsensation,bothappreciatethecriticalroleofsustainingenergylevelsfortrainingandracingthemarathon distance.Thereisnodoubtintheirmindsthatcarbohydratesplayapivotalrolebefore,during,andaftertheirperformanceonraceday. At43,thereisnoroomfornutritionaldeficienciesinthelifeofamarathoner.JaneWelzelhasensuredhereatingsuccessbybecomingalactoovovegetarian23years agowhileraisinganimalsandnotbeingableto"makethatleapfrompettodinner."Sheseestheadvantageofbeingavegetarianasguaranteeingahealthydietof easytodigestfoodsbetweenworkouts. Janestartsthedaywithamochaespressobeforehermorningworkout.Thevalueofthecaffeine,chocolate,andskimmilkbeforeher60to75minuterunis highlightedinthischapterandchapter8.Therestofherdayincludesfourmoresnack/meals,whicharecomposedofseitan,tofucheese,tofu,bread,crackers,rice, andvegetables.Aftertwomoreworkoutsinmiddayandlateafternoon,sheenjoysaglassofwinewithdinnerandsomejellybeansfordessert.

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Stillintopformaftercompletingeightymarathons,BenMathewsisanyyoungormasterathlete'sdream.Asafulltimecertifiedpublicaccountant(CPA),hefinds timetosqueezeintwotrainingsessionsdaily,onetenmileplusrunningworkoutandoneeveningswim,whileadheringtoamacrobioticdietforthelastsevenyears. Unlikeothervegetarianprograms,macrobioticsrequireslifestyle,foodpreparation,andotherchangesthatconsumeadditionaltimeonhis"marathon"days.Being marriedtoamacrobioticwifeandracewalkerhelpsalleviatesomeoftheeffortnecessarytopreparespecialmacrobioticmeals.Hisfourchildren,nowgrown,livein otherpartsofthecountry. WhileJaneandBentakenomedications,JanediffersfromBenwhenitcomestoadailyglassofwine.Janealsotakessupplementstocomplementhermealprogram, whileBenreliesonhisfoodtodothework. Jane'sandBen'sfavoritefoods,preracemeals,andsnacksarediscussedthroughoutthischapteroncarbohydrates,thesportsnutritionbase. ASimpleandComplexIssue Bothanaerobicandaerobicsportsrelyontheavailabilityofcarbohydratefuel.Bothsimpleandcomplexcarbohydratescontributetotheprimaryfuelneededfor sport.JaneandBenrepresenttwooutstandingmarathonrunnerswhorelyoncarbohydratesfortheirprimaryenergysource. Simplecarbohydratesarecalledmonoanddisaccharides,intheformofglucose,fructose,galactose,sucrose,maltose,andlactose.Simplesugarsareassociated withsweetfoods,honey,candy,desserts,andfruits.Sportbarsanddrinksalsocontainsimplecarbohydratesforquickenergy.Complexcarbohydratesareglycogen (animalandhumanstoredform),starch(plantform),andfibers.Thefoodsinthiscategoryincludepastas,cereals,breads,crackers,rice,potatoes,vegetables,and fruits. Greenplantsmakecarbohydratesthroughphotosynthesisinthepresenceofchlorophyllandsunlight.Intheprocess,wateris

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absorbedbytheplant'sroots,donatingitshydrogenandoxygen.Thecarbondioxidegasabsorbedintheplant'sleavesdonatescarbonandoxygen.Waterand carbondioxidecombinetoyieldthesimplestsugar,glucose. Starchistheplant'sstorageformforglucose.Astheplantmatures,starchisstoredinitsseedsforthegrowthofplantsnextseason.Thehumanbodyalsostores starch,calledglycogen,intheliverandmuscles.Anothercomplexsugarcalledfibercontributesthesupportingstructuresofitsleaves,stems,andseeds.Somefibers arewatersolubleandsomearenot.Thesedifferenceshavevaryingphysicaleffectsonthebody.Thesefiberscannotbedigestedbyhumansandpassthroughthe system,assistinginfacilitatingthemovementoffoodthroughthegastrointestinaltract.Ruthhaspointedoutthatoneoftheadvantagesofbeingavegetarianisthe "rapidboweltransittime." TopGun Glucoseisthepreferredfuelformostbodyfunctions.Itisthemajorfuelfornervecells,thebrain,andexercise.TheWorldHealthOrganizationrecommendsa complexcarbohydrateintakeof50to75%oftotalcalorieconsumption,andsimplecarbohydrateconsumptionofapproximately10%orlessoftotalconsumption. Thismeansthatanathleteconsuming2,000caloriesperdaywouldbenefitfromarangeof1,000to1,500calories(250375grams)ofcomplexcarbohydrates,with only100to150calories(2537grams)ofsimplesugars.Calculationsforthisformulaarelocatedattheendofthechapter. WHOandotherhealthcareorganizationsrecommendlimitingsimplesugarsbecausethesefoodsareoftenlowerinprotein,vitamins,minerals,andfiber(e.g.,candy, fruit"drinks,"andsoda)higherinfatsandsaturatedfats(e.g.,cake,candy,andicecream)anddisplacetheconsumptionofnutrientrichfoodsfromthediet. Thatdoesn'tmeanthatJaneandotherathleteswhoconsumesubstantialcomplexcarbohydratesandtrainregularlycan't"havetheircakeandeatit,too!"Thesugars arestillanenergysourceandprovideamentalboostorrelieffromtheseriousnessandintensityoftraining.

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Ontheotherhand,complexcarbohydratesaremorebeneficialbecausethey promoteafeelingoffullnesswithmeals,helpingreducethetotalamountoffoodconsumed preventdehydrationbyabsorbingwaterwhenthey'reconsumed(about3gramswaterforeverygramofcarbohydrateconsumed) reducecalorieintakebydisplacingcalorierich,highfatsweets IpersonallyfeelandperformbetterwhenIconsumeahighcomplexcarbohydratediet.Severalathletesinthisbook,includingmyself,enjoybeans,tortillas,mochi, potatoes,peas,andhotmultigraincerealsforourdailyfavoritehighcarbchoices. Theadditionalbenefitsofgettingavarietyofwholegrains,vegetables,andfruitsaretheblendofwatersolubleandinsolublefibers.Thesefibersmayhelpathletesand othersby preventingconstipationandhemorrhoids preventingbacterialinfectionoftheappendix(i.e.,appendicitis) stimulatingthemusclesofthegastrointestinaltract,retainingtheirhealthandtone,andpossiblypreventingdiverticulitis,adiseaseoftheGItract improvingthebody'shandlingofsugarbyslowingtheabsorptionofcarbohydrates TheWHOrecommendationfordietaryfiberis27to40gramsdaily.Meetingthisrecommendationforthevegetarianathleteiseasy,withtheabundanceoffruits, vegetables,wholegrains,andbeansconsumedregularly.Infact,sometimesvegetarianathletesbenefittoomuch,whichisapparentwiththe"OCCUPIED"signsatthe Portosansalongthemarathonracecourse. Otherdrawbackstogettingtoomuchfiberarethechelatingorbindingeffectsthatcauseimportantmineralssuchasiron,zinc,calcium,andothers(seechapter7)to becarriedoutofthebody,possiblycausingsubclinicaldeficiencies.Inaddition,fiberrichcarbohydratesmayinterferewiththebody'suseofcarotenetomakevitamin Aandmayalsowarrantahigherdietarycalciumintake,althoughvegetariansarelesslikelytobepronetodeficiency(seechapter1).

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SimpleVersusComplexforAthleticPerformance Severalstudieshaveevaluatedtheeffectsofcarbohydratesasexercisefuels.Costillandcolleagueshavecomparedtheeffectsofcomplexversussimple carbohydratesduringa48hourperiodafterglycogendepletingexercise.Eventhoughcomplexcarbohydratesresultinsignificantlygreatermuscleglycogensynthesis at48hours,thebodyislesspickyforthefirst24hourswhenitcomestothetypeofcarbsconsumed.SogoaheadandhaveabeerandHagenDazsafterabig race,butgetbackintogearwiththecomplexstuffthenextdaytoboostyourmuscleglycogenlevels. Inthelongrun,complexcarbohydratesarebestforsports.Morenutrientdense,theyprovidemoreBvitaminsneededforenergymetabolism,ironforoxygen transport,andfiberforafitdigestivetract.Alloftheathletes'favoriteonepotrecipeshaveadequatecomplexcarbohydratestomeetdailyrequirements. TheonlyconcernforBen,Jane,andotherrunnersandathletesisthe''bulkyexcess"problemssuchasbloating,gas,diarrhea,anddehydrationthattheadditional fiberscancausepriortoracetime.Thatfullfeelingcanalsolimittheamountofcalorieslongdistanceathletesconsume. Sinceenduranceathletesrelyoncomplexcarbohydratestoragetobeattheirbestbeforethebigevent,specialfoodplanningmustbetakenduringthe"glycogen loadingexercisetapering"periodoneweekpriortoarace.Glycogenloadingisdiscussedlaterinthischapter,whilepreracecarboloadingmenusarefoundin chapter10. EndurancePerformance Forsportsthatexceed90minutes,suchasmarathonrunning,swimming,cycling,andtriathlon,muscleandliverglycogenistheprimaryfuelsource.Sincephysical storageofcarbohydratesislimitedtoabout2,400calories(nomorethan2hoursofracingforsomesportsseechapter3),glycogenstoresbecomedepletedasthe eventprogresses.

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Whenglycogenstoresdroptocriticallylowlevels,calledglycogendepletion,highintensityexercisecannotbemaintained...a.k.a.theathlete"hitsthewall"!The athletecannolongermaintaintheexerciseandneedstoquitordramaticallyreduceenergyoutput(i.e.,speed). Agradualprocessoverseveraldayscanalsocauseglycogendepletion.Theathletemayforget,notprepare,orrefusetoconsumeenoughcarbohydratestocover carbexpensesusedfortraining.Whenthishappens,theathletefeelsflat,heavy,orstaleatworkouts.Topreventthis,approximately6to8gramsofcarbohydrateper kilogramofbodyweightperdayisrecommended. Thismeansthattheenduranceathleteweighing150pounds(68kilograms)needsatleast408to544gramsofcarbohydratesorupto700gramsdaily.Inorderto preventamoreserious"glycogenexhaustion,"researchhasshownthatathleteswhotrainheavilyonsuccessivedaysmustconsumeabout544to680grams(2,176 2,720calories),orabout8to10gramsofcarbohydrateperkilogramofbodyweightdaily.Ultraenduranceathletesmayrequireupto12to13gramsof carbohydratesperdaytomaintainadequateglycogenstores. PreEventNutrition Carbohydratefeedingspriortotrainingorcompetitionhelprestoresuboptimalliverglycogenstores.Inpreviousyearsathletesweretoldtoavoideatingimmediately beforeexercise,specificallyhighcarbohydratefoods,duetopotentiallylowbloodsugarduringtheirevent.Theywerealsotoldtoeat2to3hoursbeforetheirevent inordertoavoidGIdistress,nausea,andfatigue.Thesepreracemealmythshavesincebeendispelled.Preeventnutritionisanindustrythathastakenonawhole newtwistandgoeslikethis. Duringexercise,athletesrelyupontheirexistingglycogenandfatstores.Althoughthepreexercisemealdoesnotcontributeimmediateenergy,itcanprovideasource offuelwhenanathletetrainsforoveranhour,orthelastmealwasconsumed15hoursbeforetheeventandglycogenstoresarelower. Researchsuggestsapreeventcarbohydrateintakeof1to4gramsofcarbohydrateperkilogramofbodyweight,1to4hoursbeforethemeet.

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Forexample,let'stakea150poundmarathoner: 150pounds(dividedby2.2)=68kilograms 68kilograms1gramcarbohydrate1hourbefore=68grams 68kilograms2gramscarbohydrate2hoursbefore=136grams 68kilograms3gramscarbohydrate3hoursbefore=204grams 68kilograms4gramscarbohydrate4hoursbefore=272grams Preracefoodsthatareeasytodigest,lowinfiber,andfortifiedwithvitaminsandmineralsarebest.Therearemanysportbars,shakes,drinks,andgelsavailableon themarketwithavarietyofsugars,protein,fat,andflavors.Anoverviewofthe"finalfour"forsportperformancecanbefoundinthischapterandchapters6and10. SomeoftheVSNGathletes'favoritepreracefoodsandmealsarelistedbelow.YoucanalsofindJane'sandBen'sfavoriteprecompetitionmealsandonepotdishes attheconclusionofthischapter. FavoritePreEventMealsof TheVegetarianSportsNutritionGuideAthletes MostPopular Pastawithtomatosauce Plainpasta,bread,salad Hotcereal Rice OtherChoices Oatmealwithsoymilkand24gramssoyprotein Largebreakfast Breakfasttarts Brownrice,kale,banana,blackstrapmolasses Cheerios/GrapeNutswithbanana Mochi Nutbutter

Wholewheattoast Pancakes Beans Water

Milk Juice Tea Sportdrink Salmon,vegetables,rice StokerBar,PowerBar,PRBar,ParilloBar DaveScott'sPreEventShake Fruits

Page46

Author'sChoice ThenightbeforeaneventIconsumemyeveningmealbefore8:00P.M.andkeepitverybland.Icallthis"thewhitediet."ThewhitefoodsIconsumeareplainpasta, afewMrs.T'sPierogies,mashedorbakedpotato,organicwholewheatorcorntortillas,andasmallservingoffatinadessertorcheese.Onthemorningofalong race,Iwillonlyconsumehalfasportbar,icedtea,andwater. Oftenyourpreracefavoritecanchange.Withunsuccessfulracingexperiences,yourfavoritepreracefoodscanbecomeyourworstenemies.Sometimesthecompany discontinuesthebrandorformula.ThishappenedwithmyfavoriteRossExceedsportbars,JoeWeider'sCoffeeBlastTigersportbars,andM&MMarsVO2Max Bars. BarHopping Fortunately,therearenewsportbarsonstoreshelveseveryday.Itseemslikeyesterdaywhenin1987CanadiannationalmarathonchampionBrianMaxwellandhis wifefoundauniquewaytopackagehighcarbohydratefuelbefore,during,orafteralongrun.Theirproduct,calledPowerBars,nowhasa50%shareofthe$300 milliondollaryearlyworldwidemarket. Originallydesignedforlongdistancesportssuchascycling,running,hiking,andmountaineering,themarkethasgraduatedfromsupplyingenergyforseriousathletes toafoodalternativeforbusy,healthconsciousindividuals.The150to300 pluscaloriepocketsizemealscanbefoundunderthetradenamesYouAreWhatYou Eat,MountainLift,Stoker,andTigerSportBars.Thesebarsandothersareprimarilycomposedofcomplexandsimplecarbohydrateblendswithvaryingamountsof highqualityprotein,unsaturatedfat,vitamins,minerals,andfiber.ThenutritionalcompositionofthesebarscanbefoundintheSportBarSummaryonpages48and 49. Thelatestingredientstoboostthemarketingvalueofbarsare"espressoshot"dosesofcaffeine,herbs,andantioxidants.PowerBar'sEssential,BalancePlusBar,The EnergyBarCompany'ssportspecificbars,andtheExtremeRippedForceBarjointhecurrenttrend

Page47

ofaddingthe3G's:guarana,ginseng,andginkgobiloba.Companyrepresentativesclaimthattheseherbsareaddedaspotentantioxidants,stressreducers,and energyenhancers. Otherbarsaredesignedprimarilyforpowerathletes.Thesebarsalsovaryindietarycompositionandextrasaddedforpeakperformance.Athletesinpowersports tendtopreferlowercarbohydrate,highproteinbarswhilecontinuingtoadheretolowfatregimens.ThesehighproteinbarsincludeBioXProtein21andtheMetRx HighPerformanceSeriesBar. AnotherpopularbarforbodybuildersandpowerliftersisthetripleshotmochaExtremeRippedForceBar,whichcontainsacoffeecupdoseofcaffeine(150mg) anda300milligramboostofmahuang.Theseadditivesactasphysicalandmentalstimulantsandhavebeenshowntoactasanergogenic,soprofessionalathletes needtousecaution. Recently,anAmericanprofessionalathletewasstrippedofherIronmanprizemoneyandmedalfortestingpositiveformahuang,calledephedra.Thisnaturalherb (seechapter8)hasanamphetaminelikeeffectonthebodyandisillegaltouseundertheIOCguidelines.Thebar'snutritionlabelevenincludesawarningto individualswithheart,respiratory,andpsychiatricproblems,acleardiscouragementofuseforthoseunder18yearsold,andarecommendationtoconsumenomore thanonebardaily. Veteranhighcarbohydratebarusers,lowcarbohydratedieters,andotherslookingforahighcarbohydratebaralternativefortaste,satiationvalue,andlowersugar contenthaveagoodselectionofbarstoselect.BarssuchasBalance,Clif,andPRIronmanBarshaveevenchangedtheformulationoftheirforefatherstomeetthe demandformealreplacements.Thesebarsalsotailortothe40/30/30eaters,whopreferahigherproteinintakeof30%totalcalories,ahigherfatintakeof30%,and fewertotalcarbohydratesof40%forathleticperformance(seechapter10). PopulardietsliketheAtkinsProgramhavealsocreatednewbarsfortheirdieters.GeniSoyisoneofthenewerbarstojumpontotheneutroceuticalsbandwagonand keepupwithscientificresearchsuggestingthebenefitsofphytochemicalsonhealth(seechapter7).

Page48 SPORTBARSUMMARY SportBar HighCarb/ FitnessBars YouAreWhat YouEat Calories Protein Carbo hydrates Sugar Fat Saturated Fat Fiber Sugar Source Extras

190*

4*

42*

25

3.0*

1.0

5*

fructose, canejuice datepuree, honey brownrice syrup cornsyrup, maltitol ricesyrup, fruitsyrup, maltodextrin highfructose cornsyrup, maltodextrin brownrice syrup cornsyrup, maltitol

640%RDAs, kosher

ClifBar MountainLift TwinlabUltrafuel

250 210 230

10 12 15

39 33 42

13 20 15

5.0 4.5 0

1.0 3.5 0

6 3 2

upto150%RDAs 100%RDAs,3G's 100420%RDAs

PowerBarInc.: OriginalPowerBar Essentials GeniSoy

230

10

45

20

2.5

0.5

35100%RDAs

180 210

10 14

28 36

20 18

4.0 0

2.0 0

3 1

3G's 15100%RDAs 25%RDAs 100%vitaminE

(tablecontinuedonnextpage)

Page49

(tablecontinuedfrompreviouspage)
SportBar HighProteinBars PowerBar,Inc.: PowerPlus Calories Protein Carbo hydrates Sugar Fat Saturated Fat Fiber Sugar Source Extras

290

24

38

23

3.5

brownricesyrup, sucrose

glutamine, methionine,BCAAs, 2035%RDAs, 100%RDAs vitaminsA,C,E 35150%RDAs

MetRx

340

27

50

29

2.0

cornsyrup, highfructose cornsyrup fructose,glucose, beetsugar

Protein21 HigherFatand/or ProteinBars PRIronman

290

21

40

26

3.5

35%RDAs

230

17

25

16

2.5

highfructose cornsyrup, sucrose highfructose andhighmaltose cornsyrup ricedextrin, maltodextrin

2550%RDAs

BalanceBar

200

15

22

16

4.5

upto100%RDAs (bardependent) 5gramsmediumchain triglycerides(MCT)

ParilloBar

230

14

35

*Dependentonflavorandvariety.

Page50

DoSportBarsWork? Findingahighcarbohydrate,nutritiousfuelsourcethat'stolerablewhenexperiencingpreracejittersis alwaysachallenge.Sportbarsareidealfortravelandlongwaitingperiodsbetweencompetitivebreaks insportssuchastrackandfield,swimming,diving,dancing,andskating.Althoughmostsports nutritionistswouldrecommendhighcarbohydratewholefoodsorbeveragesaspreracemealsorsnacks, sportbarsandsportdrinksareagreatwaytoreplenishcarbohydratesandothernutrientsasasnack insteadofskippingmeals. Thebeautyofusingthebarsisalsoconvenience,packaging,durability,anddigestibilityofusingthese barsontherun,whilecycling,andunderavarietyofenvironmentalconditionssuchasheat,cold,and altitude.Somebars'additivesevenhighlightthataspect.Forinstance,MountainLiftprovides100%of antioxidantvitaminsA,C,andEforthispurpose. Asfortheadditionalfatandproteininthenewgenerationbars,sincemostatheletesareoverly conscientiousaboutfatconsumptionandareinneedofqualityproteinsources,meetingtheirneeds throughthehigherfat,higherproteinchoicesmighthelp.The40/30/30barmayjustbewhatthedoctor orderedforfatandproteindeficientathletes. Suggestionsforselectingasportbar: Tryavarietyofbarsundersimilarconditionstomeasurethedifferencesinyourperformancewith differentnutrientcompositions.Neverexperimentwithanewbaratacompetition. Drink,drink,drinkfluids,preferablywater,withthebars. Findthebesttastingbarforyou.Therearehundredsofflavors,textures,andstrengths.Checkthe labelforaddedherbs,supplements,orcaffeinethatmaybeillegaltouseinyoursport.

Page51

Achartdescribingthenewestandmostpopularbarscanbefoundonpages4849.Dependingonthesport,thetimeyoucompete,yoursize,andhenceyour carbohydrateneeds,manyotherfoodsmayworkbetterforyou.Aslongasthefoodsarelowinfat,fiber,andlactoseandmoderateinprotein,theyshouldwork.The HighCarbohydrateFoodandFluidsTableonpages5253willhelpyouselecthighcarbohydratefoodstoenergizeyoubeforeandduringcompetition. Ben's"SmoothSailing"LaserOatmeal Makes1serving 2cupsoatmeal 1/4cupsoymilk 24gramssoyprotein Preparetheoatmealaccordingtothepackagewithsoymilkandpowderedproteinmixblendedin."Laserdown!" Nutrientsperserving:490calories,66gramscarbohydrates,39gramsprotein,7gramsfat(unlessfatfreesoymilkisused) Dietarycomposition:32%protein,55%carbohydrates,13%fat GoodsourceofvitaminE,phosphorus,manganese,andseleniummoderatesourceofvitaminB1,magnesium,iron,andzinc Forathleteswhocompeteinalldayeventssuchassynchronizedswimming,swimming,trackandfield,basketball,volleyball,orwrestlingtournaments,it'sdifficultto planpreeventsnacks.Therefore,it'sbesttobepreparedwithavarietyofhighcarbohydratefoodsandfluidsthatmeettheguidelinessuggestedaboveforlastingthe entiremeet.Someofthespotlightathletes'favoritehighcarbohydratesnackscanbefoundinthetableonpages2224inchapter1.

Page52 HighCarbohydrateFoodsandFluids FoodGroup/Food Fruits Apple Driedapple,1oz Applesauce,1/2cup Pear Grapes,1cup Banana Orange Grains Bagel Bread,wholewheat Breadsticks,wholewheat,3 Muffin,blueberry Cereal,Cheerios,1oz Cornflakes,1oz GrapeNuts,1oz Oatmeal,Ioz Chips,baked,1oz(11potatochips) Pancake,buckwheat,2 Pretzels,oatbran,1oz(20pretzels) Rice,1cup Saltines,fatfree,5 Tortilla,1flour Waffle,multigrain Sweets JellO,1snackpack FrozenFruitBar,Sunkist Ricecakes,HainCookieBits,17 OrangeHerbalChews,27 DairyandDairyAlternatives Frozenyogurt,8oz DannonFatFreeYogurt,6oz CompleteDrink,1pack Calories Carbohydrate(grams)

81 75 50 100 58 120 64

21 21 10 25 16 28 16

130 60 60 200 111 100 101 100 110 143 110 109 60 130 250

30 12 11 29 20 25 23 18 23 27 21 22 12 23 28

70 100 60 140

17 25 13 34

220 160 200

42 33 33

(tablecontinuedonnextpage)

Page53

(tablecontinuedfrompreviouspage)
FoodGroup/Food BalancedShake StretchIslandFruitLeather Other Bakedpotato,small Sweetpotato,small Popcorn,Bearitos,nofat,1oz Pasta,2oz Fluids Gatorade,8oz Perform,8oz Applejuice,1cup Calories 230 45 Carbohydrate(grams) 37 12

124 117 108 210

28 27 21 42

50 60 111

14 16 28

GlycogenLoadingfortheMillennium Glycogenloadingisausefultechniquefordelayingglycogendepletioninendurancesports.Itallowstheathletetostoretwotothreetimesthenormalamountof glycogeninthemuscle.Replenishedbloodglucoseandmuscleandliverglycogenstorescanfuelexerciseforabout2hours. Theoriginal,moredrasticglycogenloadingtechnique,developedinthelate1960sbyScandinavianresearchers,wasmodifiedbyDr.MichaelShermanofOhioState Universitytopreventsomeofthesideeffectssuchas''heaviness"oftenreportedwiththetraditionaldepletion/repletiontechnique. Tomaximizeglycogenstoressafely,enduranceathletesshouldnotethefollowinglist. 1.Consumeanormal60to75%carbohydratedietforthetrainingdiet. 2.Exercisehardat70to75%aerobiccapacityforabout90minutestodepleteglycogenstores1weekbeforetheevent.Reducecarbohydrateintaketo4gramsper kilogramor50%oftotalcalories. 3.Followingthatinitialdepletion,carbohydrateisreintroducedatabout70%totalintake(810grams/kilogrambodyweight).Trainingisreducedintimebyhalfto40 minutesondays6and

Page54

5beforetheevent.Ondays4and3beforecompetition,exerciseisreducedbyhalfagainto20minutes.Someathletes,however,dowellmaintainingsomelevelof intensity.Theyclaimithelpsthemtostaysharpforracedaydespitethecutbackindurationforthetaper. 4.Thedaybeforecompetitionisrestday.Thisrestdayhelpstheathletereplenishglycogenstoresandpreparementallyfortheevent.Again,someathleteslikeaten tofifteenminutestretchorwalkaroundtheforeigncityorraceexpo.Eitherway,thegoalistohaveafreshathletereadyandhungryforcompetition. Thekeynutritionthoughtstokeepinmindaretomaintainahighcarbohydratediet,butonelowinfiberandlactose(milksugar)andmoderateinproteinandfat. AdditionalTipsforCarboLoading Theathletemustbeendurancetrainedoritwon'twork.Endurancetrainingincreasestheactivityofglycogensynthetase,theenzymeresponsibleforglycogenstorage. Thekeyistotrainextrahardforbigeventssothatwhenyougototaper,it'sactuallyataper. Inthefinalthreedays,theathletemustreducetraining,otherwiseglycogenwillbeusedandtheprocedurewillbeuseless.Thisisthetoughpartformostofus,but criticalformaximizingglycogenstoresandrestingandrepairingmuscletissue. Theprocedureisspecifictomusclegroups.Theexercisetodepleteglycogenstoresmustbethesameastheathlete'scompetitiveevent.A2mileswimtodeplete storesforamarathonwon'tcutit. Althoughvegetarianathletesusuallyconsumeenoughcarbohydratesthroughtheirnormaldiet,sometimestravelingcanmakethetaskoffindinghighcarbohydrate vegetarianfoodschallenging.Addingsportshakesandbarscanhelp,assomeoftheathletesinthisbookhavediscovered.Infact,JaneWelzelconsumesonlysport drinksandPRBarspriortocompetition.Ihavefoundthatreservingspecial"raceday"foodspreparesmetobephysicallyandpsychologicallypumpedup.It'sthat "raceroutine"...sameoutfit,sameshoes,samesequenceofevents! Sincetheprogramdoesnotimprovespeedandcanaddadditionalwaterweight,thismethodisnothelpfulforshorterdistanceeventsandmayactuallyhinder performance.Itisnotsuitableforthelocal5K.

Page55 GlycogenLoading/TrainingRegimen Time Exercise Duration Dietary Carbohydrates OtherTips Complexcarbdiet,high fiber,lowfatminimum of5colorsperday

Priortoweekbefore endurancetrained 810grams/kg/bw competition 13hoursormore Day7Depletionday 90minutes70 75%max Day6Beginto replenishby reducingexercise Day5 Day4 40minutes

50%oftotalcalories4 Includehigherprotein grams/kg/bw mealsmaintainhigh qualitycarbs Maintain Same carbohydratesat50% totalcalories Same Same

Same 20minutes

Increase Decreasefiberandbulk carbohydratesto70% by5%reducedairy totalcaloriesor810 intake gramskg/bw Maintain carbohydrateintake at70% Reducebulkandfiber eatsmall,frequent mealsandsnacksof 100500calories increasefluidsand carbsfromsportdrinks Lessthan1015grams fiber,nodairy Astolerated

Days3and2

Maintain20 minutes

Preraceday Raceday

Rest/stretch/pray Maintain70%carbs Goforit! Preracemeal,bar,or snack

Page56

CarbohydrateIntakeDuringEnduranceExercise Foreventslastinglongerthan90minutes,carbohydratefuelhasbeenshowntoenhanceendurancebyprovidingglucosetothemuscleswhenglycogenstoreshave droppedtolowlevels.Asmusclesrunoutofglycogen,theytakesugarfromtheblood,depletingliverstores.Thelongerthetrainingsession,themorebloodsugars areused. Althoughbloodsugarcanbeprovidedbyliverglycogen,muscleglycogencannotbecauseitlackstheenzymeneededtobreakitdown.Theresultofdepletionis dizziness,nausea,confusion,andhypoglycemia.Thelongdistanceathletesinthisbookcansharetheirtalesof"bonking"atracesduetoglycogendepletionandlow bloodsugarlevels.

"Whentheyaskedmewhothepresidentwasatmile18oftheColumbusMarathonandIreplied'Nixon,'theytoldmetheracewasoverforme." LisaDorfman,1995

Ipreparedasnormalforthismarathon,butdueto16Ftemperatures,twohoursintotheraceIhadusedmoreglycogenthanInormallywouldwhiletraininginmy 90FSouthFloridaenvironment.Therefore,Ihitthewallhardandfast! Severalstudieshaveshownthateating25to30gramsofcarbohydrates(100200calories)everyhalfhourduringtheraceoreventmaypreventtheathletefrom havingacarbohydratebreakdown.An8ouncesportdrinkorhalfapackageofsportgelcanprovidethis.Anabundanceofsportgelsandfluidscandothetrick duringlongdistanceevents.Someathletesusebananas,oranges,andsportdrinksforlongdistancetriathlonevents.Alistofsportgels,drinks,andshakescanbe foundinchapters6and10. CarbohydrateIntakeAfterExercise Thebesttimetoreplenishglycogenstoresafterstrenuoustrainingisimmediatelyafterexercise.Atthistime,bloodflowismuchgreatertothemusclesandtherefore takesmoreglucosetothemuscle.Also,the

Page57

musclecellsaremoresensitivetoinsulin,whichpromotesglycogensynthesis. Waitingtoolongafteraracetoeatcanbedetrimentaltoglycogenstoragereplacementandrecovery.Delayingapostracemealby2hours,researchshows,resultsin areductioninmuscleglycogensynthesisofupto66%.By4hours,muscleglycogensynthesiscanbe45%slowerthanwhenfoodisconsumedimmediatelyafter exercise. Postracecarbohydraterecommendationsareabout2gramsofsimplecarbohydratesperkilogramofbodyweightimmediatelyaftertherace.Tohelpreplenishmuscle glycogenstores,about100gramscarbohydrate(400calories)every2hoursisrecommendeduntilthenextmeal.Thetotalcarbohydrateintakeforthenext24hours shouldbeabout9to10gramsperkilogramofbodyweight.ForlightweightLisaat104pounds,thismeansanintakeof94to100gramsofcarbohydratesafter crossingtheracelineandaminimumof468gramsofcarbohydratesduringthefirst24hoursaftertheevent. Sincerejoicingafterthemarathonorlongdistancetriathlonisthefirstthingonmymind,thinkingaboutconsumingfoodisachallenge.Fortunately,manyofmyfavorite racesofferfoodsanddrinksthatareeasytotolerate.AtGrandma'sMarathoninDuluth,Minnesota,XLR8highcarbdrinkshavebeenserved.Atanotherfavorite, BigSurMarathoninCalifornia,juice,frozenfruitpops,andsportdrinkshitthespotafterconqueringthefamousHurricanePoint.Inabnormallycoldandwetweather fortheMarineCorpsMarathontheyearOprahmadehermarathondebut,hotchocolate,cookies,soup,andcrackerswereavailableatthefinish.DisneyWorld's MickeyMousegreetsyouwithasmileandahighcarbbuffetafterthatworldclassevent. Someathletesprefertowaitinthebeerline.Thisisaviableoption,sincebeerreplacescarbohydratesandhelpstheathleterelaxorcelebratethefinish.Theprosand consofalcoholandsportsperformancearediscussedinchapter6. AfterI'veshoweredandmybellyisreadytorumbletothedinnertable,someofmyfavoriterecoveryrecipesincludeHanners'VegetarianChili,RiceandRedBeans, andmyBeanTacoPieonpages58,59,and60respectively.Igenerallycontinuetoconsumewaterandotherfluidsthroughoutthenight.

Page58

Hanners'VegetarianChili Makes4servings 1/2onion,diced 1redand1greenpepper,diced 2tspoliveoil 2jalapeos,diced(optional) 3cupstomatoes,chopped 1cupvegetablejuice(V8isok) 2tbscumin 2tbschilipowder saltandpepper 1bayleaf 3/4cuptexturizedvegetableprotein(TVP) 2cupsvegetablestock Sautdicedvegetablesinoliveoil.Addtomatoesandstewfor5minutes.AddV8juiceandcontinuetosimmer.Addseasoningsandbayleaf.AddTVPandallowto absorbtomatoflavorbeforeaddingstock.Simmeronlowfor30minutes. Nutrientsperserving:333calories,24gramsprotein,46gramscarbohydrates,8gramsfat,3.5gramsmonounsaturatedfat,1gramlinoleicfat,19gramssugar,10 gramsfiber Dietarycomposition:27%protein,51%carbohydrates,22%fat VSNGfoodservings:2.5cupsvegetables,1.5proteins,1fat GoodsourceofvitaminA,C,K,folate,potassium,ironmoderatesourceofvitaminB2,B6,E,copper,manganese

Page59

Hanners'RiceandRedBeans Makes2servings 1/2cupkidneybeans 1/2cuppintobeans vegetablestockasneeded 2tspcumin 1/2tspcayenne 1cuplonggrainbrownrice 1/2onion,diced saltandpepper Soakbeansovernight.Rinsewell.Bringbeanstoaboilinseasonedvegetablestock.Addtheonionsandspices.Reducetoasimmerandcookuntiltender.Using beanbroth,addriceandcookuntildishbecomesone.Seasontotastewithsaltandpepper. Nutrientsperserving:466calories,15gramsprotein,93gramscarbohydrates,4gramsfat,1grammonounsaturatedfat,Igramlinoleicfat,5gramsfiber Dietarycomposition:13%protein,80%carbohydrates,7%fat VSNGfoodservings:6grains,1/2protein

Page60

Lisa'sBeanTacoPie Makes1serving flourtortilla,flavoredororganicwholewheatifpossible 1/4cuprefriedbeans(Shari'sorFantasticFoods) 1/4cupHanners'VegetarianChili(seepage58) orHealthValleycannedorganicchili 1ozgratedsoycheese 1/4cupfrozencorn Layerinbakingtin,beginningwith1/4largetortilla,thenrefriedbeans,corn,chili,andcheese.Repeattwiceandtopwithtortillaquarterandgratedsoycheese.Bake forapproximately1520minutesat325degreesF. Nutrientsperserving255calories,17gramsprotein,41gramscarbohydrates,3gramsfat Dietarycomposition:26%protein,63%carbohydrates,11%fat VSNGfoodservings:1protein,2grains,1/2vegetable ModeratesourceofvitaminC,folate,andiron Foodfitnessnote:AdaptedfromWildOatsFoodMarketandGardner'sMarket(Miami) PosteventTips AnotherfactortoconsiderforpostracemealsisthetransittimeoffoodthroughtheGItract.Researchsuggeststhatcolderthanbodytemperature,lowfat,and acidicfoodsleavethestomachquickerandareabsorbedbythesystemsooner.Thatmeansthatcooloranges,citrusjuices,orpopsmayworkbestforathletes sensitivetogutdistressafterracing. Warmer,highfat,highfiber,andhighercalorie(nutrientdense)foodsandfluidsstayinthesystemlonger.Thesefoodsareespeciallysoothingtothecoldand "battered"athlete.

Page61

CarbohydratePrescription(Rx) Thereareafewwaystocalculatethetotalamountofcarbohydratesyouneeddaily.Inordertofigureouttheamountofgramsofcarbohydratesneededdaily,follow thesesteps: 1.Taketheamountofcaloriesyouneedtoconsumedailytomaintainyourdesiredweight. 2.Multiplythisnumberby60to75%,orseethecarbohydratechartforaspecificcarbohydraterecommendation. 3.Takeyourtotalcarbohydrateintakegramrecommendationandmultiplythisby10%togetyourdailyrecommendationofsimplecarbohydrategrams. 4.Takethesimplecarbohydrategramsanddividebyfourtogettheamountofteaspoonsofsimplesugars.Thisisaneyeopener. 5.Checkyourfoodlabelsandthecarbohydrategramlistsinthisbooktocalculatetheamountyoucangetfromtheplantbasedfoodsyouconsumeordesireto consumedaily. HighCarbsVersusHighFatDietsforPerformance Althoughthisissueisaddressedinchapter5andotherchapters,Ihopethatafterreadingthischapterandthebook,youareconvincedthatthereisnoquestionthat highcarbohydratedietsarecriticaltosportsperformance.VegetariandietsareperhapspartofthereasonthattheOlympicandworldclassathletesinthisbookand elsewhereexcelattheirsports. Ifyouhaveconcernsabouttheeffectofcarbohydratesonyourprogramorperformance,askyourselfthefollowing: Wheredoyougetmostofyourcarbohydrate,simpleorcomplex,foods? Doyougetenoughvariety,ordoyougetintocarbohydrate"jags,"eatingthesamefoodseverydaylikeasmalltoddler?If

Page62

CalculatingYourCarbohydrateRx 1.Forexample,on2,000calories,youneed1,2001,500caloriesofcarbohydrates. 2.Dividethesecalorienumbersby4togetcarbohydrategrams,whichare300to375gramsof carbohydrates. 3.Taketotalcarbohydrategramsandmultiplyby10%(.10)togetthegramsofsimplesugars.Thisis about30to37gramsofsugardaily. 4.Takeyoursugargramsanddivideby4togetteaspoonsofsugarrecommendeddaily.Thiscomesto about71/2to9teaspoonsdaily. 5.Checkyourfoodlabels.Ifyoursportbarcontains28gramsofsugar,youhaveeatenpractically yourentiresuggestedtotaldailysugarintake.Checkallfoodlabels,natural,organic,healthy,ornot. Sometimethe"healthy"foodhasmoresugar.Forinstance,mydaughter's100%natural,noadded sugarjuiceboxforschoolhas30gramsofsugar(7.5teaspoons),whileaservingofGatoradehas18 grams(4.5teaspoons).Surprised?Don'tbe.Checkthoselabels. 6.Thenmakeadecisiontomakebetterchoices,lowerinsugar,tofeelandperformbetter.Evenwith sportbars,therearesomeonthemarketwithlesssimplesugar.Gary'sfavoriteParilloBarsonly contain3gramsofsugar,ClifBarhasjust13grams(3tsp),andTwinlabUltrafuelhas15grams(4 tsp).Checkoutthesportbartableinthischaptertoseehowmuchyourfavoritebarhas.Makea choice.

Page63

youeatbagelsandpastadaily,atleastvarythetypes.Manybagelstoresofferplain,cinnamonraisin,poppy,sesame,andmore.Pastacomesinwholewheat,quinoa, corn,spinach,andtomatoflavors.Byvaryingyourchoices,youareboundtogetmoreofthemissingvitamins,minerals,fiber,phytochemicals,andotherunknown beneficialcompoundswhosedeficienciesarehinderingyourperformance. Areyougettingenoughortoomuchcarbohydrates?Checkthechartsanddoyourcalculations.Toolittlecanleaveyoudepletedtoomuchcanmakeyoubloated, heavy,andfatterthandesired. Howmuchofyourfoodisfresh,organic,andunprocessed?Chemicalsandlackoffiberwillaffecthowyoufeel(andfunction!). Howmanyteaspoonsofsugardoyoueat?Eventhoughyouareconsumingenoughcarbohydrates,perhapsyouaregettingtoomuchfromsimplesugars.Simple sugarswillrobyourbodyofvitaminsandmineralsthatyoucangetfromhealthierchoices. Whenisthebesttimetoconsumeyourcarbohydrates?Sinceexercisemaydiminishappetites,athletesmaywaituntilaftertheirlastworkouttoeatandoverdoit. Limitingcaloriesto250500caloriesatamealinsteadof1,000pluswillkeepyouleaner,especiallyifyou'refemaleandolder.Eatingtoomanycarbohydratesatone timemaycauseyoutofeeltoofull,bloated,orsleepy.Notonlydocarbohydratesholdabout3gramsofwaterforeverygramconsumedbutabrainchemicalcalled serotoninisproducedinlargequantitiesafterhighcarbohydratemeals.Thiscanmakeyousleepy. Howcanyouusethistoyouradvantage?Insteadofeatingabowlofpastaandbasketofrollsforlunch,consumeyourlargestcarbohydratemealintheevening,2 hoursbeforebedtime.Themealwillhelpyoutosleepandwillfuelyouforthemorningworkout.

Page64

Welzel'sMarathonCousCous Makes2servings 2cupscookedcouscousorrice 1cupfrozencorn 1cupfrozengreenbeans 1cupfrozencarrots 1cupfrozenbroccoli 1/2cupgreatnorthernbeans 1tspcurrypaste* about8ozseitan Mix,serve,run. Nutrientsperserving:470calories,25gramsprotein,90gramscarbohydrates,5gramsfat,10gramssugar,18gramsfiber Dietarycomposition:19%protein,71%carbohydrates,9%fat VSNGfoodservings:3vegetables,4grains,1fat GoodsourceofvitaminA,B6,C,K,folate,potassium,selenium,manganesemoderatesourceofvitaminB1,B2,B3,pantothenicacid,phosphorus,magnesium,iron, zinc,andcopper *Foodfitnessnote:Pataksmakesgreatcurrypasteinmildorextrahot.

Page65

JaneWelzel 1990U.S.NationalMarathon Champion, 2:33marathoner Age:43 23yearslactoovovegetarian Reasonforbecomingvegetarian:''Weraisedsomeofour ownanimalsandIcouldn'tmakethatleapfrompettodinner." Advantagesofbeingvegetarian:"Healthydiet,foodseasyto digestbetweenworkouts." Challengestobeingvegetarian:"Whenwegotoracesin somepartsofthecountry,itishardtogetvegetarianprotein sourcesandthetypeoffoodsIprefer.SoItravelwithprotein powderandPRBarsincase.Imusttakeironsupplements becauseIamanemic." Alcohol:merlotwinefivedaysaweekandbeeronceaweek Supplements:vitaminC,iron,multivitamin(PRBars,proteinpowder,varioussportdrinksonlyfor marathonsandlongruns) Favoritepreracemeal:"InthemorningbeforearaceIhaveonehalftoonePRBar.Thenight beforeIusuallyhaveapastadish." Favoritesnacks:tofupops,tofusnacks,candy,tortillachips,crackers,andhummus(inthesummer, popsicles) Favoriteonepotmeal:Welzel'sMarathonCousCous(page64)

Page66

WurzelandMathews'MarathonPreracePastaBlaster Makes1serving 8ozfreshpasta 1/2cupredsauce(tryEnrico's) Preparefreshpasta.Add1/2cupofwarmedredsauceovercookedpasta. Nutrientsperserving:344calories,14gramsprotein,65gramscarbohydrates,2gramsfat,4gramsfiber Dietarycomposition:16%protein,78%carbohydrates,6%fat VSNGfoodservings:1vegetable,4grains ModeratesourceofvitaminB1,B2,iron

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BenMathews Mastersmarathonsensation andultramarathoner

Age:60 7yearsmacrobioticvegetarian Reasonforbecomingvegetarian:"Health, improveperformance,controlweight, strengthentheimmunesystem." Advantagesofbeingvegetarian:"Weight control,sourceofgoodnutrition." Challengestobeingvegetarian:"Findingthe rightfoodtoeatwhentravelingawayfrom home." Alcohol:none Supplements:nosupplementsormedications Favoritepreracemeal:pastawithredsauce Favoritesnacks:raisinsandbananas Favoriteonepotmeal:Mathew'sMarathonBBQTempeh(seepage84)

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4 Protein: TheFitnessPowerhouse
Vegetarianismdrawsallkindsofpeopletogether,fromallwalksoflife,professions,andexperiences.ArtStillisaphenomenalathleteandhumanbeingwhomI've growntorespectandadoresincethefirsttimeIinterviewedhimforthisbook.Hisgraciousvegetarianwife,Liz,becamemyemailpalwhenIwaswritingthisbook. AsatwotimeMVPandfourtimeProBowlplayer,Artisanaccomplishedandrespectedathlete.Asafathertoninevegetarianchildren,fourofwhomareadopted, hislifewithLizonafifteenacrefarminwesternNewYorkencompassedthepeacefullifethis6foot7inch,255poundvegetarianformerdefensiveendchoseto offerhisfamily.(ArthassincerelocatedtoKansas.)AsIsaidbefore,vegetarianismgoesfarbeyondeatingcarrotsticksandgranolabars. Currently43yearsold,Artbecameasemivegetarian19yearsago,andwasapracticingveganfor5yearsofthattime.Hisreasonforbecomingvegetarianwasto leadahealthierlifestyleandgetmoreenergyandendurance.Canyouheartheguysatthetrainingtablenow!Inadditiontohavingmoreenergyandendurance,Art founditagreatwaytokeephisweightandbodyfatdown.However,heoftenfounditchallengingtofindcertainfoodswhiletravelingandmaintaintheright proportionoffoodsformusclegrowth.

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TheScienceofProteins Ifa255pound,6foot7inchHallofFamedefensiveendcangetenoughproteintobuildstrengthandendurance,youcantoo!Proteinmakesupthesecondlargest percentageofmaterialinthebody,afterwater.Theaveragebodystoresabout11gramsofprotein,40%residinginmuscle.Thereareasmanyas10,000different proteinsineveryhumancellthatprogramlife'sprocesses.Withoutprotein,life(andsport)wouldnotexist. Eventhoughproteinisnotamajorsourceofenergyforsport(exceptinspecialcircumstances),proteiniscriticaltothehealthoftheathlete.Theboxbelowshowsthe manywaysproteinsworkinthehumanbody. FunctionsofProtein Structuremaintainsskin,hair,muscle,bones,and teeth Growthandmaintenancebuildsandrepairsbodytissues Enzymesandhormonesregulatesthebody'sprocessesindigestion andmetabolism Immunesystembuildsantibodiestoprotectthebodyfrom infection Hemoglobinandmyoglobinformsbloodproteinsinvolvedinenergy transporttothemuscles Muscleproteinsmakesmusclecontractingproteinscalled actinandmyosin pHmaintainsadelicatebalanceforchemical reactionssuchasdigestiontofunction properly Avehicletransportsothernutrientsaroundthebody, forexample,lipoproteinsforfat

Page71

Proteindiffersfromcarbohydratesandfatsbecauseitcontainsnitrogeninitsstructure.Thisnitrogenatomgivesthename"amino"(nitrogencontaining)totheamino acidsofwhichproteinismade.Nitrogenbalanceisusedasameasurementtoevaluateproteinneeds. NitrogenBalanceStudies Nitrogenbalancestudiesareadifficultandexpensivewaytocomparethedifferencebetweenall sourcesofproteinintake(16%ofwhichisnitrogen)andnitrogenlossthroughurine,feces,sweat,etc. Thismethodissensitivetochangesintotalcalorieintake,energyoutput,percentageofprotein,fats,and carbohydratesconsumed,andtimespentinmeasuringatruebalance. Apositivebalanceoccursduringgrowthperiods,pregnancy,bodybuilding,tissuegrowth replenishment,orrecoveryfromadeficiency.Anegativebalanceisaresultofdeficiencyofoneor moreessentialaminoacids,fasting,starvation,burns,injury,trauma,infections,andfever.Skinlosses accountfor5to8mgofnitrogenperkilogramofbodyweightperdayfeces,12mgandurine,37mg, foratotalof54mgnitrogen(approximately.45gramsprotein/kg/day).

Whilecarbohydrateshaverepeatingidenticalunitsintheirstructure,allaminoacidchainsaredifferent.Variationsinthenumber,proportion,andorderofaminoacids allowforaninfinitenumberofproteinstructures.Thisispartiallyhowproteingivesusallauniquenessthatcannotbereplicated.Thesequenceofaminoacidsis specifiedbyheredityandcreatesourownindividualstructureandmentalandphysicalcharacteristics.Thelikelihoodofbeinganoutstandingathletedependsmoreon yourancestorsthanonyourtrainingeveniftheydidn'tparticipateinsports.

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AminoAcids Regardlessofthefoodsource,proteinsaremadeofaminoacids.Requirementsforproteinactuallyreflectaminoacidneeds.Ofthetwentyaminoacidsfoundin foods,ninecannotbemadebythebodyandarecalledessential.Theessentialandnonessentialaminoacidsarelistedbelow. EssentialandNonessentialAminoAcids Essential Histidine* Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine
*Essentialforinfantsandchildren

Nonessential Alanine Arginine Asparagine AsparticAcid Cysteine GlutamicAcid Glutamine Glycine Proline Serine Tyrosine

Ifyourdietisdeficientinoneormoreaminoacids,thefunctionsofproteincannotcontinueinthebody.Thatmeansthatyou'llstillbeabletoplayyourfavoritesport, butyou'remorelikelytogetsick,loseyourhair,haveapoorcomplexion,andlosestaminaandenergyifyou'redeficientintheessentialnine. Animalproductscontainallessentialaminoacids,whileplantproteinsmaybelimitinginoneortwo.Mostpeopledon'tevenrealizethatgrains,vegetables,soy.and nutscontainprotein.That'swhythefirstquestionameateateraskswhenmeetingavegetarianis,"Howdoyougetenoughprotein?"Alistofthe"limiting"essential aminoacidsinplantbasedfoodscanbefoundonpages7374.

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Contrarytopopularbeliefandconcernsfromthemedicalcommunityandthepublicatlarge,vegetarianscaneasilygetenoughproteinintheirdiets.Athleteswhoare semiorlactoovovegetarianusuallyconsumeenoughbecauseofthehighproteindensityofmilk,dairy,eggs,chicken,andfish.Ontheaverage,vegetariandiets contain12.5%ofenergyfromprotein.TheVSNGathletesaverageahigherproteinlevelof20%(99grams)oftotalcalories.Asfoodoptionsbecomemorelimited,it generallybecomesmorechallengingtogetenoughprotein.However,evenstrictveganshavebeenshowntomeettheirproteinneeds. Ontheaverage,vegansconsumeapproximately11%totalcaloriesfromprotein.Byeatingenoughcomplementary"limiting"proteinsourcesoverthecourseofthe day,proteinrequirementscanbeeasilymet.Infact,theVSNGveganathletesreportedanintakeofabout17%(73grams)oftheirtotalcalorieintakefromprotein, demonstratingthattheyarehardlydeficiencycandidates,whilethemoreliberallactoovoVSNGathletesaveragedabout15%protein(61grams)daily. SinceArt,Jane,andotherathletessuchasBen,Craig,andErikaoftencompeteinsmalltownsandabroad,nonanimalproteinsourcesaredifficulttofind.High protein,portablevegetariansnacksandmealsarelistedinthischapterandchapter1,whilehighproteinmealscanbefoundinchapter10. LimitingEssentialAminoAcidsinPlantBasedFoods Food Grains Maizeorcorn Millet Oats Wheat Rice Legumes Beansimmature Beansmature Peanuts AminoAcid

lysine,tryptophan lysine,threonine lysine,threonine lysine,threonine lysine,threonine

methionine,isoleucine methionine,valine lysine,threonine

Page74

Food Nutsandoilseeds Coconut Soybeans Sesameandsunflowerseeds Peanuts Cottonseed Vegetables Greenleafy Peas Other Gelatin Yeast

AminoAcid

lysine,threonine methionine lysine lysine,methionine,threonine lysine

methionine methionine,tryptophan

methionine,lysine,tryptophan phenylalanine

Aquicklookattheabovelistshowssomenaturalcomplementarycombinationsoffoodssuchasriceandbeans,pastawithpeasandgreens,andnutbutteron crackers.Otherquickcombinations,foundlaterinthebook,are"onepot"complementary,peakperformancefavoritesincludingAbate'sDecaMinestrone(page75) andHanners'FavaBeanHummuswithcrackersortoastedwholewheatpita(page76). Oneofmyfavoritehighproteinafternoonsnackcombosistofubasedcheese(SoyaKaasorVeganRella),organicwholewheattortillas,bakedchips,riceorwheat crackers,andanapple.OtherathletesenjoyMexicanmealswithbeans,tortillas,vegetables,andcheese(seeHeath'sSkatingMexicanFiestaMeal,chapter5,page 95). MeasuringProteinQuality Therearemanywaystomeasurethequalityoffoodproteins.ThreemethodsaretheAminoAcidScore,ProteinEfficiencyRatio,andthemostuseful,Protein DigestibilityCorrectedAminoAcidScore(PDCAAS).Thisisthemostimportantmeasurementoftheamountgearedtowardsupportingthemaintenanceofbody tissuesinadults.Itisusedtoestablishtheproteinvalueslistedonfoodlabels.

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Abate'sDecaMinestrone Makes4servings 2clovesgarlic 1smallonion,chopped 3stalkscelery 8cupsvegetablestock basil 128ozcantomatoes,chef'scut* 1/2bagmixedfrozenveggies,16oz. 115ozcanredkidneybeans* 115ozcanwhitekidneybeans* 5ozpennepasta Sautthegarlic,onion,andceleryinamediumtolargestewpot.Addthevegetablestockandbasil.Tossinthetomatoes,veggies,andbeans.Cookonmediumheat for2to5minutes.Addthepastaandsimmerfor15minutes.Addadashofsaltandpeppertotaste.Servewithfreshparmesancheese.Mangia! Nutrientsperserving:335calories,19gramsprotein,65gramscarbohydrate,2gramsfat Dietarycomposition:21%protein,74%carbohydrate,5%fat VSNGfoodservings:2cupsvegetables,3grains GoodsourceofvitaminA,B6,C,potassium,ironmoderatesourceoffolate,pantothenicacid,phosphorus,copper *Foodfitnessnote:chooseorganiccannedbeansbuyfreshtomatoeswhenpossible

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Hanners'FavaBeanHummus Makes5servings 2cupsshelledfavabeans zestof1lemon 3clovesgarlic 1tspoliveoil saltandpeppertotaste Purealltheingredientsinafoodprocessororblenderuntilsmooth. Nutrientsperserving:97calories,4gramsprotein,17gramscarbohydrate,1gramfat,2gramssugar,5gramsfiber Dietarycomposition:19%protein,70%carbohydrates,10%fat VSNGfoodservings:1grain SourceofvitaminC,potassium,andmanganese Inadditiontothefood'saminoacidbalance,thedigestibilityofproteinisacriticalelementinevaluatingproteinsources.EggwhitesholdthehighestPDCAASscore, of100.Milkprotein(casein)alsohasa100.Perhapsthat'swhyiactoovovegetariansoftenhaveaneasiertimemeetingtheircompleteproteinneeds. Soybeansaretheonlyplantbasedfoodthatmeetanidealprofile.Rootsandtubershavehalftheamountofnitrogenofsoybeansandprimarilythenonessentialamino acidsglutamineandasparagine.Seedsandgrainshave95%ormoreoftheirproteinasnitrogen. VegetarianmenusthathavethehighestPDCAASfoodsbenefittheathletebyprovidingthemostbiologicallyavailablenonanimalproteinsforpeakperformance. Recipesincludingthesenutrientpackedfoodscanbefoundthroughoutthebook.Hanners'FavaBeanHummusisarecipewithahighPDCAASscore. OneofmypersonalovovegetarianfavoritesisEggologyscrambledeggwhitesmixedwithgreenpeas(seepage77).ToppingmylistofveganbasedhighPDCAAS foodisBeanTacoPie(chapter3,page60),

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preparedwithbeans,tortillas,andsoycheese.AlistingofnonanimalproteinPDCAASfoodscoresappearsonpage78. Lisa'sScrambledWhitesandGreens Makes1serving vegetableoilspray 2servingsEggologyeggwhites,accordingtopackage 1/2cupfrozengreenpeas seasalt SprayfryingpanwithPamtypespray.Heatpan.Blendeggwhitesandpeasandthrowinpan.Cookuntilwhitesarecoagulated(white,notclear).Salttotaste. Voila! Nutrientsperserving:183calories,30gramsprotein,13gramscarbohydrates,0fat Dietarycomposition:68%protein,30%carbohydrates,lessthan1%fat VSNGfoodservings:2protein,1.5grains GoodsourceofvitaminK Comments:Greatmealafterhardworkout.Candoubleortriplerecipeformorecaloriesand/orprotein.

ScrambledWhiteswithSpinachandMushrooms Makes1serving 4servingsEggologyeggwhites,accordingtopackage 1/2cupfreshspinach 1/2cupmushrooms(maitakeifyoucanfindthem) vegetableoilspray Sameprocedure.Chow!

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Nutrientsperserving:255calories,54gramsprotein,6gramscarbohydrates,0fat Dietarycomposition:88%protein,11%carbohydrates,1%fat VSNGfoodservings:4protein,1cupvegetables GoodsourceofvitaminK,moderatesourceoffolate ProteinDigestibilityCorrectedAminoAcid Scores(PDCAAS)ofSelectedNonanimalProteins Food Soybeans Wholewheatpeaflour* Chickpeas Kidneybeans Peas Pintobeans Rolledoats Blackbeans Lentils Peanutmeal Wholewheat Wheatprotein(gluten)
*Comparedwitheggwhiteandmilkprotein(casein) **Anexampleofmutualsupplementation AdaptedfromHamiltonandWhitney'sNutritionConceptsand Controversies1994.

PDCAAS%* 94 82 69 68 67 61 57 53 52 52 40 25

ProteinRequirementsforAthletes TheaverageAmericanconsumesabout80to125gramsofproteinperday.Since1900,theproportionfromanimalproteinhasdoubledto70%.Athleteshavebeen showntoconsumenearlydoubletheRDAforprotein.Ina1994study,athletes'proteinintakesaccountedfor13to17%oftotalenergyintake.Theproteinintakeof thevegetarianathletesinthisbookis13to35%.In1985,theWorldHealthOrganization(WHO)andothersdevelopedguidelinesforproteinrequirements

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thathavebeenacceptedbytheUnitedStatesandCanada.TherangeofcaloriesfromproteinrecommendedbytheWHOandothersis10to15%totalcalories. Inthe1970sand1980s,newtechniquesforestimatingproteinneedsforenduranceandstrengthathleteshaveshownthatactiveindividualsmaybenefitfrom50to 125%moreproteinthanthecurrentRDA.Thefactorsaffectingdietaryproteinneedsare 1.totalcalorieintake 2.degreeoftraining 3.intensityoftraining Themostimportantfactoraffectingproteinrequirementiscalorieintake.Proteinrequirementsdecreaseasfoodintakeincreases.Whenfoodintakeisrestrictedto reachaspecificbodyweight,proteinneedsmaybeelevated.ThismaybeespeciallytrueforLasersailorBenandequestrianshowjumperDebbie. Anaerobicexercisesuchastrackrepeats,cyclingcrits,andLasersailingracesmaycauseagreaterincreaseinproteinbreakdown.Researchhasshownthatprotein lossesincreasewithheavytrainingorduringtheonsetofanewstrenuoustrainingprogram,suchascomingbackfromoffseasonfortheironmanathleteormarathon runner. Also,therearegreaterlossesuptotendaysafteralongdistanceeventliketheironman.Theselossescanrepresstheimmunesystem,hindermusclerecovery,and affectotherstructuralandfunctionalneedswhenproteinand/orcalorieneedsarenotadequatelymet.However,proteindeficiencyisnotusuallyariskinindustrialized countriesorwithvegetarianathletes.Accordingtoproteinexperts,proteinintakesforathletesof12to15%oftotalcaloriesonanadequatediethavebeenfoundto avoiddeficiencies. Branchedchainaminoacids(BCAAs)areusedpreferentiallyduringexerciseoverothers.TheseBCAAsincludetheessentialaminoacidsleucine,isoleucine,and valine.Researchontraumaticstressandinjurypatientshasshownincreasedproteinbreakdown,especiallyoftheBCAAsinmuscle.AthletesoftenuseBCAAsasa supplementtopreventmusclebreakdown(seechapter4).BCAAsarealsoincludedintheformulasofsomesportdrinksandlifestylebeverages(seechapter6).

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InadditiontoBCAAlosses,stressalsoincreasesglucoseproductionfromnoncarbohydratesourcesanddepressesproteinsynthesis.Hence,ifathletesmaintainlow glycogenstores,theuseofproteindoubles. TheIdealProteinPrescription Thereisno''ideal"proteinprescriptionsincefluctuationsintraining,conditions,andlifewillaffectdailyneeds.Acloseestimatecanbecalculatedbythefollowing formulasandkeepingthefollowinginmind. Relativetobodyweight,athletes'proteinintakesappeartobeabove1.5grams/kilogram/day,whileintakesabove2gramsperkilogramperdayarecommon.Thisis higherthantherecommendationsintheidealproteinprescriptionbelow. Takethenumberofgramsofproteinyoucalculateandlistentoyourbodycarefully.Addadditionalproteinwhenbeginninganewprogramorduringtimesofintense strengthandendurancetraining.Takeawayproteinwhenyourmusclesfeeltooheavy. Ifyoucalculateanumberbasedonyourtraining,weight,andgeneralguidelinesandyoufindyou'refeelingheavyordehydrated,perhapsyouareconsumingtoomuch protein.Ifyoucalculatetoolowanumberforyourneeds,youwillbegintofeelrundown,losehair,breakoutinpimples,orgetsickeasily. Tofigureoutyourdailyrecommendedproteinintake: 1.Findyourbodyweight. 2.Convertyourweightinpoundstokilogramsbytakingpoundsanddividingby2.2. 3.Multiplythefollowingnumbersbyyourkilogramnumbertofigureoutyourdailyproteinneeds. StrengthAthletes EnduranceAthletes EarlyTraining AverageActiveAdult Kilograms1.21.7 Kilograms1.21.4 Kilograms2 RDAkilograms0.8grams

ThismeansthatArt,at255pounds(116kilograms),mightneedarangeof139gramsto232gramsdailytomeethisneedsasadefensiveend.Eachounceofanimal proteinisapproximately7grams.

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Otherproteinvaluescanbefoundinthechartattheendofthischapter. ProteinNeedsforBodybuilding Althoughwedon'tknowexactlyhowmuchmuscletissueanathletecanbuildinagiventimeperiod,aneducated"guesstimate"hasbeenmadebyexperts.Atbest,an adultinweighttrainingmaybeabletoaddonekilogramofmuscleperweek.Sincemuscleisabout20%protein,thefollowingformulacanbeusedtocalculatethe amountofproteinneeded(abovetheminimalrequirements)toaddthisextrakilogramofmuscle: 1.Sincemuscleis20%protein,tobuild1kilogram(2.2pounds),take0.2kgmuscle,whichrequires200extragramsofproteinperweek. 2.Take200gramsanddivideby7days,andyougetabout28gramsofproteinperdayinadditiontoyourdailyneeds. 3.NowyoucantakeyourProteinRxtotheVSNGfoodlistsandfindtheamountofproteinfoodservingsappropriatetomeetyourneeds. Weighttrainingitselfmayactuallyimprovetheefficiencyofproteinutilization. Examplesofhighproteinplantbasedfoodsandtheirproteincontentsarelistedbelow.Art'sfavoritestirfryrecipecanbemadewithadditionalproteinsourcessuch asEggologyeggwhites,tofu,tempeh,orseitan.Seepage82forStill's"Defensive"StirFry. HighProteinVegetarianFoodChoices* Food/Amount Egg,1large Eggwhites,Eggology,1/2cup LactaidFatFreeMilk,1cup Cottagecheese,fatfree,1/2cup Beans,1/2cup Tofu,MoriNuLite,3oz Protein(grams) 7 13 9 13 7 6 Calories 88 61 90 80 100 35 Fat(grams) 6.0 0 0 0 0 0.5

(tablecontinuedonnextpage)

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(tablecontinuedfrompreviouspage) Food/Amount Yogurt.1cuporganic Mozzarellacheese,soybased,2oz Soybeverage,fatfree,1cup Pasta,3/4cup,uncooked Polenta,FantasticFoods,3/8cup Texturizedvegetableprotein,1/4 cup PowerBar PowerChips PowerBar'sProteinPlusBar Protein(grams) 10 14 3 7 8 12 Calories 180 60 90 210 260 80 Fat(grams) 0 0 0 1.0 5.0 0

10 10 24

230 162 290

2.0 2.0 5.0

Note:OtherhighproteinsnackscanbefoundintheVSNGfoodlistsinchapter9.

Still's"Defensive"StirFry Makes1serving 1cupcabbage 1cupshreddedcarrots 1cupbroccoliflorettes 1cupmushrooms 1cupmungbeansprouts 1redpepper,diced 2tsppeanutoil Fryitup!Serve.Hike! Nutrientsperserving:214calories,14gramsprotein,38gramscarbohydrates,5gramsfat,1grammonounsaturatedfat,1gramlinoleicfat,19gramssugar,3 gramsfiber Dietarycomposition:22%protein,62%carbohydrates,17%fat VSNGfoodservings:4cupsvegetables,1/2fat GoodsourcesofvitaminA,C,K,folate,pantothenicacid,potassiummoderatesourceofvitaminB1,B2,B3,B6,phosphorus,magnesium,iron,copper,manganese

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ArtStill FormerBuffaloBillsandKansas City ChiefsMVPdefensiveend KansasCityChiefsHallofFame Married,9children(4adopted) Age:43 19yearssemivegetarian(veganfor5years) Reasonforbecomingvegetarian: "Healthierlifestyle,energy,andendurance." Advantagesofbeingvegetarian:"More energyandendurance.Greatwaytokeep weightandbodyfatdown."

Challengestobeingvegetarian:"Availabilityofcertainfoodswhiletraveling.Also keepingrightproportionoffoodsformusclegrowth." Supplements:multivitamin,NutriRxwithcreatine Favoritepregamemeal:"Plentyofwater,rawfruits,andmaybepancakes." Favoritesnacks:popcorn,chips,andsalsa Favoriteonepotmeal:Still's"Defensive"StirFry(seepage82)

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Mathews'MarathonBBQTempeh Makes2servings 8ozblocktempeh Iscallion,chopped 1/4cupshoyuorsoysauce 1mushroom,sliced 1/4cupsnowpeas 2tbsbrownricesyrup 1tspstonegroundmustard 1clovegarlic,minced 1tsponion,minced Cutthetempehintothinslices.Marinateinsoysauce,garlic,onion,andseasoningatleast2hoursorovernight.Brownonbothsidesinlightlyoiledskillet.Garnish withchoppedscallion.Topwithmushroomsandsnowpeas.Servewithriceornoodles. Nutrientsperserving:246calories,19gramsprotein,29gramscarbohydrates,7gramsfat,1.5gramsmonounsaturatedfats,3gramslinoleicfat Dietarycomposition:30%protein,46%carbohydrates,23%fat VSNGfoodservings:1.5grains.1fat

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5 FatTalk
TwoathleteswhospendlongperiodsoftimetrainingandexcellingattheiruniquesportsareGaryGromet,doubleironmantriathleteandmarathonrunner,and JonathanDidonato,Guinnessrecordholdinglongdistanceswimmer. Gary,apescovegetarianfor13yearswhotookuprunningin1986andthetriathlonin1989,chosevegetarianismtobehealthierandparticipateatanoptimumlevel. Hespeaksfromexperience.At54andasfinisheroftwodoubleironmans,fiveironmans,andnumeroushalfironmans,cyclingraces,andmarathons,heknowsthe valueoffoodandfatsforthelonghaul.Hefindsnochallengestobeingavegetarian,evenontheroad.Garyisalwaysprepared.Ihadtheexperienceoftravelingwith himandhiswifetothe100thBostonMarathon.Onewholesuitcasewasdevotedtohealthyfoods,soups,breads,andsnacks. JonathanDidonato,asemivegetarianfor19years,andhisvegetarianidenticaltwin,James,areintheGuinnessBookofRecordsasthefirstbrotherstocompletethe longestbutterflystrokeswim,fromtheBahamastoFlorida.Jonathanchosevegetarianismforstaminaandtoexcelathissport.Asaresult,hesaysheis "indefatigable." WhileJonathantakesnomedication,drinksnoalcohol,andonlysupplementswithsportshakesandbeepollen,Garyindulgesinaglass

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ofCabernetSauvignonfourtimesaweekandtakesamultitudeofsupplements,includingVitaminE,C,CoQ10,creatine,carnitine,melatonin,grapeseed,ginseng, ginkgo,andbiloba.Gary'sfinancialadvantageinobtainingthesesupplementsisbeinginthebusiness.(GaryownshisownhealthfoodstoreinHomestead,Florida.) Thevalueofhispillswillbediscussedinchapter8. Bothmenenjoytheirfavoriteonepotrecipes,whichincludefatfromoliveoilandtofu.Howdothesefatsourcesdiffer?Whatvaluedotheyhavetotheirtraining programsandhealth?Howmuchfatshouldanathleteincludeinhisdailydiet? FatFacts Fatisvitaltohumangrowthanddevelopment,particularlyfortheenduranceathlete.Asadoubleironmantriathlete,whichtakesapproximatelytwentyfourhoursto finish,Garyusesmorefatthantheaverageathletedoes. Athletes'bodiesstoreabout50,000to60,000caloriesoftriglycerideenergytherefore,eventheleanesthaveadequatefatstoragetomeetthemetabolicdemandsof activity.However,theproportionoffatusedforexerciseisdependentondurationandintensity. Theimportanceofcarbohydrateshasalreadybeendiscussedinchapters1and3.Sincethebodycanonlyslowlyconvertbodyfatstoresintoenergyduringexercise, maintaininghighlevelsofmuscleglycogenisessentialforhighintensityexercise.Therefore,whenmuscleandliverlevelsarelow,exerciseintensitymustbereducedto supportthebody'slimitedabilitytoconvertfatintoenergy.InendurancetrainedathleteslikeGaryandJonathan,fatuseisenhancedwhilecarbohydratesare "spared,"allowingthemtoexerciselongerbeforebecomingexhaustedfromglycogendepletion. Fatisagreatlongtermenergysourcefordistanceevents,providing2,0003,000caloriesversus1,500caloriesofcarbohydratestoredinmuscle.Itisalsoeasierand lightertocarryaroundthancarbohydrates,sincecarbohydratesstorethreetimesasmuchwaterweight.However,musclefatworksatonlyonethirdtherateof carbohydratesforintenseenergyneeds.Therefore,duringstrenuoustrainingorcompetition,fatssupplementcarbohydratesonlytosupplyATPtotheworkingmuscle duringhighintensityexercise.

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TheVegetarianandDietaryFats Althoughsometypesofdietaryfathavebeenlinkedtocardiovasculardisease,obesity,hypertension,cancer,andpossiblygallbladderdisease,vegetariandietsare generallylowinfat,saturatedfat,andcholesterolandofferprotectionagainstthesediseases.VegetariandietsalsotendtobehigherinantioxidantssuchasvitaminC andE,carotenoids,phytochemicals,andfiberaswellashaveahigherconcentrationoffolate,whichreduceshomocysteinelevels,allofwhichhavebeenshownto protectagainstdisease. Totalserumcholesterolandlowdensitylipoprotein(LDL)cholesterollevelsareusuallylowerinvegetarians,buthighdensitylipoproteinsandtriglyceridelevelsmay varydependingonthetypeofvegetariandietfollowed.Infact,somelactoovo,pesco,andsemivegetarianscangetanexcessiveamountoffatandsaturatedfat, dependingonthetypeandpreparationofanimalproductsselected. DietaryFats Dietaryfatscomefromthreemajorgroups:triglycerides,95%ofthefatsweeatphospholipids,whicharesolubleinfatandwaterandactasanemulsifier,like lecithin,whichhelpsmixfatandwatertogetherbybreakingfatglobulesintosmalleronesandsterols,thecholesterolandsexhormonefats,whichassistinnormal developmentandgenderrelatedfunctioning. Fatsareessentialfor longtermenergyuse provisionoftheessentialfattyacids,linoleicandlinolenic transportationofthefatsolublevitaminsA,E,D,andK creatingtheflavorsandpalatablequalitiesoffoodtothepalate aidinginsatiety Fatsareaconcentratedenergysource,providingtwiceasmanycaloriesasproteinorcarbohydrates.Sincethebodyiscapableofmanufacturingstoredfatfromextra dietaryproteinandcarbohydrates,excessivefatintakesareunnecessary.Infact,anindividualonlyneedsabout3to6grams(2754calories)offatperdayto accomplish

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fat'sbasicfunctions.Theremainderfuelstheathleteorisstoredasadiposefor"lateruse"inthelessactiveperson.Excessfatintakehasbeenassociatedwiththe incidenceofheartdisease. Therearetwomajordietaryfatgroups:unsaturatedandsaturatedfats.Thesaturatedfatsaresolidatroomtemperature.Thesefatshavebeenshowntoincreasetotal andlowdensitylipoproteinbloodcholesterollevels.Somesaturatedfatsaremorehypercholesterolemicthanothersare.Stearicacid,asaturatedfatfoundinmeats andchocolate,doesnotappeartodemonstratethiseffect. Theunsaturatedfatsincludepolyunsaturated(PUFA)andmonounsaturatedfats.ThesefatshavebeenshowntoreducetotalandLDLbloodcholesterollevels.The majorcategoriesofPUFAincludetheOmega6sfromvegetableoilsandtheOmega3sfromfishoils.LargedosesoftheOmega3shavebeenshowntolower plasmatriglyceridesbutdonotconsistentlylowertotalcholesterollevels.Andifthedietcontainsmorethan10%PUFAfromtheessentialunsaturatedfattyacid Omega6,itcanalsolowerthe"good"cholesterol,highdensitylipoprotein(HDL),whichhelpsto"cleanout"excesscholesterolinthebody. TheWorldHealthOrganization(WHO),theAmericanHeartAssociation,andotherhealthorganizationssuggestlimitingdietaryfattolessthan30%oftotalcalories andsaturatedfatto10%oftotalcalories.Thismeansthatanathletefollowinga2,000calorieprogramwouldlimitfatintaketo600calories(66grams),ofwhich60 calories(6.6grams)wouldcomefromsaturatedfat. Allfoodscontainacombinationoffats.Achartwithfoodsrepresentingeachgroupisonpage89. Cholesterol Cholesterolservesastherawmaterialformakingbile.Itisanimportantsterolfatinthestructureofbrainandnervecells.Likelecithin,thebodymakescholesterol,so itisnotconsideredessential.Itisfoundinanimalproductsandfoodspreparedwithanimalproducts.Sinceelevatedlevelsofcholesterolareariskfactorforheart diseaseandstrokes,theAmericanHeartAssociationrecommendsadietaryintakeof300mgdailyorless.Thisisnotusuallyaconcerntovegetarianathleteswho limitorabstainfromanimalproducts.

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SourcesofSaturatedandUnsaturatedFats Saturated Fats Palmoil Animalfats Coconutsand coconutoil Palmkerneloil Cream Wholemilk Shortening Stickmargarine Lard Cocoabutter Hydrogenatedoils Cheese Monounsaturated Fats Oliveoil Canolaoil Sunfloweroil Polyunsaturated Fats Saffloweroil Soybeanoil Cornoil Hydrogenated Fats Cookies Crackers Chips

Peanutsandpeanutoil Avocados Cashews Poultry

Sunfloweroil Fishandfishoil Almonds Cottonseedoil Pecans Walnuts Liquid/softmargarine Mayonnaise Sesameoil

Fastfoods

EssentialFats Thebodyusescarbohydrates,fat,orproteintomakenearlyallthefatitneeds.Twopolyunsaturatedfattyacidsessentialtohealththatmustbesuppliedbythediet arelinoleicacid(Omega6)fromvegetableoils,seeds,nuts,andwholegrains,andlinolenicacid(Omega3)fromfattyfish,fullfatsoyproducts,canolaoil,and flaxseed.Thebodyusesthesefatstomakehormonelikesubstancesthatcontrolbloodpressureandbloodclotformationandregulatebloodlipidsandthesubstances thatrespondtoinfectionandinjury.Theyalsoserveasstructuralpartsofcells.Adeficiencycanleadtogrowthproblems,skinabnormalities,andkidneyandliver disorders. DietsthatdonotcontainfishoreggslackthetwoOmega3sdocosahexanoicacid(DHA)andEPA.Vegetariansmayhavelowerbloodlevels,althoughnotallstudies confirmthis.TheessentialfattyacidlinolenicacidcanbeconvertedtoDHA,althoughtheconversionratesappeartobeinefficient.Highlinoleicacidintakesinterfere withtheconversion.Dietstoohighinfat,especiallyfromvegetableoilsandprocessedfoods,caninhibittheconversionoflinolenicacidtoDHA.Dietstoolowinfat maynotprovideenough.TherearenoRecom

Page90

mendedDietaryAllowancesforOmega6sandOmega3s,butscientistsmayagreetoincludetheminthefuture.Ideally,theratiobetweenOmega6fattyacidsand Omega3sshouldbelimitedto10:1andpreferablycloserto5:1.Vegetariansneedtoincludegoodsourcesoflinolenicacidintheirdiet. SourcesofLinolenicAcid Flaxseed,2tbs Walnuts,1oz Soybeans,1/2cupcooked Tofu,1/2cup Walnutoil,1tbs Canolaoil,1tbs Linseedoil,1tbs Soybeanoil,1tbs 4.3grams 1.9grams 0.5grams 0.4grams 1.5grams 1.6grams 7.6grams 0.9grams

Source:AmericanDieteticAssociationPositionStatement,1997.

SomegreatrecipesincludingsourcesoftheessentialfattyacidsareCharlene'sTripleAxelVeggieSurprise(seebelow)andErika'sTrailMixSnack,preparedwith walnuts,soynuts,andraisins. Charlene'sTripleAxelVeggieSurprise Makes2servings 1greenonion 1tbsfreshginger 1/4cupeachfrozencorn,peas,carrots(diced) 1/2tinsoybeansoradzukibeans 3ozfirmtofu* 1tspsaffloweroil 1/23/4cupshortgrainbrownrice 1tspshoyu(ortamarisauce)

Page91

Sautonionandgingerinsaffloweroiluntilonionsareclear.Addtheveggies,beans,andtofuandmixfor2minutes.Finishbyaddingricefor12minutes.Stirin shoyu.Voil! Nutrientsperserving:332calories,22gramsprotein,34gramscarbohydrates,15gramsfat,2gramssaturatedfat,3gramsmonounsaturatedfat,7gramslinoleic fat,3gramssugar,2gramsfiber Dietarycomposition:24%protein,38%carbohydrates,37%fat VSNGfoodservings:1veggie,2grains,2protein,11/2fats GoodsourceofvitaminA,magnesium,iron,manganesemoderatesourceofvitaminB1,folate,potassium,calcium,copper,selenium *Foodfitnessnote:MoriNumakesalowfattofu. ToHydrogenateorNot...ThatIstheQuestion Inanefforttoreduceserumcholesterollevels,individualshavebeeneliminatinganimalsourcesoffats,whichcontainprimarilysaturatedfatandcholesterol.Inorder forfoodmanufacturerstoreplacethesaturatedfatsourcewithapalatablereplacement,theyhavetakenunsaturatedfatsandsaturatedthembyaddinghydrogento thebondsonthefatmoleculewheretheyaremissing,hencetheprocessknownashydrogenation. Acontinuingsourceofconflictamongscientificexpertsistheresultoftheprocessofhydrogenationofunsaturatedfats.Researchisstillunsettledregardingtheriskof saturatingthemtomakethembehavelikesaturatedfatsinfoods.Someresearchshowsthatduringthehydrogenationprocess,thenormalstoredformoffatsinthe bodyisdistortedtoanotherchemicalformcalledtransfattyacids.Thesefatsmayincreasetheriskofheartdiseaseandcancer.Thejuryisstillout.Mysuggestionis tolookfornaturallylowsaturatedfatproductsortoconsumenonhydrogenatedproducts.Someofthosefoodsarelistedinchapter9.However,foodsnotlistedin TheVegetarianSports

Page92

NutritionGuidefoodlistsaresometimesnotcalled''hydrogenated"ontheirlabels.Therefore,holdbackonthatextradoughnut,Danish,frenchfries,andcornchips thenexttimeyoufeeltheurgetosplurge! HowDoAthletesSizeUp? Accordingtothelatestnationalhealthsurveys,theaverageAmericanconsumesabout36to37%totalcaloriesfromfat:13%saturatedfatand14%monounsaturated fat.TheDietandHealthCommitteeoftheNationalAcademyofSciences(theRDApeople)recommendsdailyintakesof lessthan30%totaldietaryfat lessthan10%saturatedfat lessthan7%polyunsaturatedfat(fromnonhydrogenatedsources) lessthan13%monounsaturatedfat Previousstudiesshowedthatathletesfromavarietyofsportsreportedintakesofapproximately32to41%totalcaloriesfromfat.TheVSNGathletesappearto maintainarangeof6to28%totaldietaryfatintheirdailydiets. ExercisingFat'sOptions Thevalueoffatforexerciseisitsstoragecapacity,aboutfiftytimestheamountofcarbohydrate.Itsprimaryroleistoprotectthebodyagainstdepletingthebody's 2,000caloriecarbohydratestoresintheformofmuscleglycogen.Theliverstoresanadditional400caloriesofglycogen,butthatismainlyusedtomaintainblood glucoseandfuelnervoussystemtissue. Fatscanneverprovidethetotalenergyneedwithoutthehelpofcarbohydrates.Althoughthesupplyoffatsisalmostunlimited,theabilityofmuscletouseitforenergy isnot.Fatutilizationisapparentlytiedtothedropinbloodglucosethatoccursovertimewithexercise.Lowcarbohydratestoreswilltriggergreaterfatutilization,soin enduranceathletesthisisadailyoccurrence.Ittakesupto45hourstocompletelyrefuelcarbohydratereserves,andevenlongerwhendietarycarbohydrateintakeis inadequate.

Page93

Typically,it'snotfatitselfthat'sthelimitingfactorinperformanceatlowintensity,butitisrelatedtotheconditionsthatarenecessaryforthemetabolismoffat,suchas lowbloodsugarandglycogen.Consumingahighfatdietmayresultinalargerproportionoffatsusedduringexercise,butthisdietlimitstheamountofcarbohydrates stored,whicharenecessaryforthecompleteoxidationoffats. Thedegreetowhichfatsareusedisdependenton exerciseintensityandduration diet endurancetraininghistory alteredmetabolicstate possiblytheuseofcaffeineandotherergogenicaids(seechapter6) Triglyceridesarethebody'sprimarystoredformoffat.Triglyceridescanbestoredaroundthebody'scellsorwithinmusclecells.Theonesstoredinmusclesare immediatelyavailabletofuelexercise.Adiposefatmustbetransportedtotheworkingmuscle. Ofthethreepotentialbodyfatsources,adipose,bloodtriglycerides,andfreefattyacids,storedadiposeandmuscularfatsaretheonlypracticalsourcesduring exercise.Freefattyacidsandbloodtriglyceridesprovideonlyatotalof.75grams(under7calories)and8grams(72calories),respectively. Aprocesscalledlipolysisbreaksdownthefatmolecule,transportingfattyacidsawayfromadiposefattobeusedbymuscle.Intramuscularfathasbeenshownto decreaseby30to50%during30kmand100kmraces.Becausetrainingcanincreasethecapacityofthemuscletousefat,Gary,runningapacethatis70%VO2max foronehour,canderiveupto75%ofhistotalenergyrequirementthroughfat. Exerciselevelsoflessthan50%VO2maxmainlyuseslowtwitchmusclefibersandrelyontheavailabilityoffreefattyacidsforfuel.Asexerciseintensityincreases, carbohydratesareusedpreferentiallyasafuelsource.Fasttwitchmusclesprefertousecarbohydratesforenergyhence,therateatwhichfatisuseddeclineswith exerciseintensity.Trainingincreasesthefatusagerateoffasttwitchersbychangingtheirenergypotential.

Page94

TrainingtoEnhanceFatMetabolism Endurancetrainingaffectsthenumberofmitochondria(aerobicpowerhouses)percellandincreasestheamountoffatburningenzymes.Thistrainingenables enduranceathleteslikeDaveScott,BenMathews,GaryGromet,andBobAbatetoburnfatasanenergysubstrateand useoxygenmoreefficientlyandexerciseatahigherintensitywithlessrespiratoryeffort usemoreoxygenatagivenworkload decreasetherateofglycogenusevia"glycogensparing" lowerlactateproduction That'swhytheycanaffordtoeathigherfatrecipeslikeHeath'sSkatingMexicanFiestaMeal(page95)withoutanyadverseeffects.Infact,severaloftheVSNG athletesreportenjoyingMexicanbasedtortilla,refriedbean,andcheesecombosaftertraining.Somewaysthatfatconsciousindividualscansavefatcaloriesisto purchasefatfreerefriedbeans,fatfreesoycheese,andlowfattortillas(seetheVSNGFoundationFoodLists). Verylittleisknownaboutthebestwaystotraintoimprovefatuse.Twowaysthatmayworkaretothoroughlywarmuppriortocompetitionandtoexerciseinthe cold.Beyondthat,onecanonlyspeculate.Someothersuggestionsareto: Limitcarbohydratestores,stimulatingthereleaseofglucagon.Backtoback"brick"workoutsofrun/swim,bike/run,orsportspecifictraining,andaworkout immediatelyafteratthegym,canalsoaccomplishthatgoal. Usewaterasafluidreplacementintraining.Limitingcarbohydrateintakeduringtrainingwillencouragerapidadaptationstothefatsystem.Savethesportfluidsfor racetime. Myfavoritefatpushingworkoutsarelong,90minuteplusaerobicsessionsofrun/swim/run,run/bike/run/swim,orrun/bike/gym.Ataminimum,Iendmylongerruns withafewsetsofsquatswithaweightbar,bicepswithtenpounddumbbells,andalower,upper,andoblique(side)abworkout.Imayalsoaddamore comprehensiveweighttrainingsessiononmiddistance6to10mileruns.

Page95

Heath'sSkatingMexicanFiestaMeal Makes1serving 1flourtortilla* 1/2canrefriedbeans(RosaritaisCraig'sfavoritebrand)* 1smallcanofcorn 2handfulsoflettuce 2tspNewman'soliveoil(Craig'sfavoritebrand) salsa(mildisCraig'sfavorite) Warmtortillainmicrowave.Mixandheatbeansandcornin2tspoliveoil.Spreadontortilla.Topwithlettuceandsalsa.WhenCraighasrice,headdsthattothe bean/cornmixture,too! Nutrientsperserving:485calories,19gramsprotein,63gramscarbohydrates,19gramsfat,3gramssaturatedfat,5gramsmonounsaturatedfat,7gramslinoleic fat,9gramsfiber Dietarycomposition:15%protein,50%carbohydrates,35%fat VSNGfoodservings:1/4vegetable,4grains,3fats GoodsourceofvitaminK,folate,ironmoderatesourceofvitaminB1,potassium,phosphorus,magnesium,manganese *Foodfitnessnote:wholewheatorganictortillasShari'smakesfatfreerefriedbeans ALoadofFat Recently,severalstudieshavestirredsomecontroversybysuggestingthatathletesmayperformbetteronhighfatdiets,30%fatorhigher.This"fatloading"research includesone1983cyclingstudyandtwoimpressive1994runningandcyclingstudies,whichdemonstratedthathighfatdietsof85%,38%and70%fatrespectively contradictedpreviousworkregardingthenecessityofhighcarbohydratedietsforpeakperformance.Unfortunately,despiteincreasingtimeuntil

Page96

exhaustion,increasingVO2max,andimprovingperformancetimes,thesestudieshadseveralflaws,includinglackofrandomizationandotherinconsistencies. "Thedrawbacksofhighfatdietsoutweighanypotentialbenefits,"accordingtoaSportsMedicineDigestarticlebyEllenColeman,sportsnutritionexpertandauthor ofEatingforEndurance.Thesedrawbacksinclude theriskofsuddendeathandheartrhythmdisturbancesduetoproteinlossesfromtheheartandpotassiumdepletion increasedbloodcholesterollevels,whichmayincreasetheathlete'sriskforheartdisease difficultyindigestinghighfatdiets twoweeksormoreneededtoadapttohighfatdiets impairedabilitytoperformathighintensity Infact,anyprogramsthatexceedtherecommended30%totalcaloricfatintakeappeartoincreaseotherriskfactorsforheartdisease,stroke,andotherdiseases. Despitethelimitations,thisresearchmayindicatethatsomeathleteshighlytrainedonesmaybenefitfromadditionalfat.Someathletesconsistentlylimittheir amountofdietaryfatintaketoextremesforavarietyofreasons.Perhapssomeathleteshavetroublemeetingtheircalorieneedsontheirnormalhighcarbdiets. Othersconsumelownutrientdensity,highcarbohydratediets,andhencefindthattheydon'tfeelasfitonhighcarbs.Withtheadditionalfatand/orfatdensityofthe newdiet,itallowsthemtomeettheirneedsandimproveperformance. MediumChainTriglycerides Sinceincreasingfattyacidsduringexercisewillsparemuscleglycogen,waystoincreasethemthroughsupplementsorincreasedfatintakewithoutcompromising carbohydrateintakecanbebeneficialtoenduranceperformance.Mediumchaintriglycerides(MCTs)mayfitthatbill. Unlikeotherfats,MCTsdonotdelaygastricemptyingorabsorption.Theyarebrokendowninthestomach,metabolizedasquickly

Page97

asglucose,andmayevensupplyanalternativeenergysourceformuscleduringenduranceexercise.Theyoccurnaturallyonlyinmilkfat,whereonlyasmallfractionis found.MCTsaremadesyntheticallybyhydrolysisofcoconutoilfollowedbyotherchemicalmeans.Theyhavealowmeltingpointandareliquidatroomtemperature. MCTshaveeightcaloriespergram,comparedtofatatninecaloriespergram. Sincetheyaresmallerandmoresolublethanlongchaintriglycerides,MCTsrequirelessbileandpancreaticjuicesfordigestionandabsorption.Also,theyarenot incorporatedintothefattransportationvehiclescalledchylomicronslikeotherfats.Aftertheyleavetheintestines,theyentertheliverfasterwiththeproteinvehicle albumin.Unlikeotherfats,theiruseinthemitochondriaisnotdependentoncarnitine.AndalthoughMCTsareasaturatedfat,theyappeartoreducecholesterol. Recently,MCTshavebeenshowntobebeneficialtoathletes.Onestudyshowedthebenefitsathighintensitiesthroughinfusiontechniques.InfusedMCTsbypassthe liver,allowingtheskeletalmuscletousetheavailablesubstrateandsparemuscleglycogen.IngestingMCTsbymouthmaynotfueltheexercisingmuscle.Another recentstudyshowedfastertimetrialswhencomparedtoindividualswhoconsumedonlycarbohydrateproducts.Thirtygramsappearstobethedoseusedinthese studies.EventhoughMCTsareusedmorerapidly,especiallywhenconsumedwithcarbohydrates(asinliquidform),mostindividualscannotconsumemorethan30 gramswithoutsufferingfromGIdiscomfortanddiarrhea. AlternativeFats Inanefforttoreducedietaryfatsbutmaintainthetexturalpropertiesoffat,thedevelopmentofalternativeingredientsandfoodprocessingmethodshasproduced substitutionstoreduceoreliminateallfatsinfoodproducts.AccordingtoananalysisbyKraftGeneralFoods,byusingalternativefats,totalfatcalorieintakecanbe reducedfrom36to30%(10gramsperday)tomeethealthrecommendations.TheNutraSweetCompanyreportedtheimpactfromtheuseofSimplesse,aprotein basedfatreplacementthatcanreducethedailysaturatedfatandcholesterolcontentby21%and9%respectively,andincreasetheproteincontentfrom16to17%.

Page98

Manyofthefatreplacementsinusetodayarearesultofheating,acidifying,andblendingcommonfoodingredientssuchascarbohydrates,milkandeggproteins, and/orwatertoreplicatethetexturalpropertiesoffat.Sincemanyusestandardingredientsandprocessingmethods,theydonotnormallyrequireapprovalbythe FoodandDrugAdministration(FDA).Otherproductsfeaturefatreductiontechnologiesornewingredients,whichmayrequireFDAapproval.Examplesofsome everydayfoodsthatincludealternativefatsarefatfreesaladdressings,bakedgoods,chips,cheeses,andfrozendessertsandyogurt. SomeofthenamesandusesforfatreplacementscanbefoundintheFatReplacementChartonpage99. FoodFats Fatsareanaturalcomponentofmostfoods,tovaryingdegrees.Theyareoftenaddedinprocessingtomakefoodstasteandsmellgoodtotheconsumer.Fattyfoods haveamajorroleininhibitinggastricemptying,thereforeleavingyoufeelingsatiatedorsatisfiedaftermealtime.Thatiswhyfattyfoodsarenotrecommendedpriorto competition.TheystayinthesystemtoolongandcancauseGIdistress,nausea,andfatigue. Inlightofalltheresearchonfatandperformance,somefatinfoodandathletes'dietsisessentialforgoodhealth.Manyoftherecipesthroughoutthebookprovidea healthyproportionoffats.SeveralVSNGfavoritesnackchoicesalsocontainfat,butfromthedesirablelesssaturatedtype.Manyoftheathletesrelyonthesefoods toprovideessentialfatsintheirdietswhencomparedwithotherswhoaddunnecessaryfatstofoods,suchassauces,oils,andgreases,withhighfatcookingmethods. Onebenefittohavingmorefatinmealsandsnackfoodsispreventingoverconsumption.That'swhyprofessionalandOlympicfigureskaterCharleneWongWilliams preferstoeatregularpopcornandchipsinsteadofthelowfatvariety.SomeofthehighestfatmealsinthisbookareafavoritebyDinaHeadcalledHead'sSlam DunkFishDish(seepage102)andBrown'sCurlingKenyanTortilla(page103),bothfoundattheendofthischapter.

Page99 FatReplacementChart Type Carbohydratebased Composition Dextrin,modifiedfoodstarches,polydextrose andgums.Heatstableandcanbeusedin cookingdoesnotmelt. Milkand/oreggwhiteproteins,water,sugar, pectin,andcitricacid.Cannotbeusedin fryingbutcanbeusedinbakedgoods, lasagna,pizzaandcheesecake,mayonnaise, sourcream,saladdressings,desserts,yogurt, andcheese. Monoglycerides,diglycerideemulsifiers, modifiedfoodstarchandguarguminamilk base.Usedincakesandcookies. Vegetableoils,usedinsmallerquantitiesto reducefatcakemixes,cookies,icings,and vegetabledairyproducts. Reducedcalorietriglyceride.Usedincandy andconfectionerycoatings. Formedbyesterificationofsucrosewithfatty acidsfromoil.Resemblesfatinfrying, cooking,andbaking.Sinceitisnotabsorbed inthedigestivetract,fatsolublevitamin absorptionmaybeinhibited.VitaminsA,D,E, andKareaddedtofoodswithOlestra(i.e., chips)mayalsocausecrampinganddiarrhea insomeindividuals. Calories/Gram 14 TradeNames Maltrin,STASLIM 143,Polydextrose, Avicel Simplesse

Proteinbased

12

Fatbased

5.1

NFlate

DurLo

5 0

Caprenin Olestra

Note:OtherfatreplacementsareunderdevelopmentbuthavenotbeensubmittedtotheFDAforreview.

Page100

GaryGromet Doubleironmantriathlete

Age:53 12yearspescovegetarian ReasonforbecomingVegetarian:"Healthierdiet." Advantagesofbeingvegetarian:"SinceIamhealthier, Iamabletoparticipateinmysportsatanoptimallevel." Challengestobeingvegetarian:none Alcohol:fourglassesofwineorbeerperweek Medications:none Supplements:vitaminsEandC,magnesium,alphalipoicacid,glucosamine,glutamine, ferrochalbisglycinate,lycopene,phytoflavonoids,CoQ10,creatine,carnitine,melatonin, grapeseed,ginseng,ginkgobiloba,tribulustennestris,wheyproteinpowder,Cytomaxsport drink Favoritepreracemeal:ParilloBar Favoritesnacks:Germanbread,sweetpotatoes,ParilloBars,frozenproteinshakes,roasted soybeans Favoriteonepotmeal:grilledtofucheeseonwholewheatGermanbread

Page101

JonathanDidonato GuinnessBookrecordholder forlongdistancebutterflyswimming

Age:44 18yearssemivegetarian Reasonforbecomingvegetarian:"Stamina andtoexcelinsports." Challengestobeingvegetarian:none Alcohol:none Supplements:spirulinaandbeepollen Favoritepreracemeal:barley Favoritesnacks:chocolateandpowershakes Favoriteonepotmeal:Didonato'sSwimmingRicePrimavera(page104)

Page102

Head'sSlamDunkFishDish Makes4servings 1/2tspgarlicpowder 1/2tspsalt 1/2tspblackpepper 1/2tspredpepper 1/2tspbasil 1/2poundshrimp,shelledanddeveined 1/4stickmargarine 116ozpackagefrozenbroccolispears 1/2cupwater 2tspmargarine 1/2tspsalt Forshrimpdish: Mixseasoningswithshrimppriortocooking.Sautshrimpinmargarine.Drainshrimpaftercooking. Forbroccolidish: Steambroccolifor1015minutesMixbroccoliandshrimptogether.Bonappetit! Nutrientsperserving:361calories,27gramsprotein,8gramscarbohydrates,25gramsfat,5gramssaturatedfat,10gramsmonounsaturatedfat,7gramslinoleic fat,2gramssugar,4gramsfiber Dietarycomposition:30%protein,9%carbohydrates,62%fat* VSNGfoodservings:1vegetable,3.5protein,5fats GoodsourceofvitaminB12,C,K,folate,chloridemoderatesourceofvitaminA,B3,D,E,sodium,potassium,phosphorus,magnesium,andiron *Foodfitnessnote:PerhapsthefathelpsDinasatisfyhertummyafterahardgameorpractice.Youcanreducethefatbyeliminatingmostofthemargarine.Youcan alsouseanunhydrogenatedsoymargarinetoeliminatehydrogenatedfatsandincreaseisoflavones(phytochemicalsseechapter7)forhealth.

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Brown'sCurlingKenyanTortilla Makes1serving(Haveanextratortillaready forsharinganyleftoverswithafriend!) 1onion,diced 1tomato,diced 1redand1greenpepper,diced 1/2cuptomatopaste 1cupkidneybeans 3clovesgarlic,minced Tabascosauce(optional) cayennepepper 1tortilla 2tspcornoil Inalargefryingpan,sautonions,tomatoes,andpeppersincornoil.Addkidneybeansandtomatopaste.Addgarlic,Tabascosauce,andcayennepepper.''Putthe concoctionintoatortillaandeatup!" Nutrientsperserving:570calories,24gramsprotein,96gramscarbohydrates,13gramsfat,1gramsaturatedfat,2gramsmonounsaturatedfat,6gramslinoleic acid,7gramssugar,21gramsfiber Dietarycomposition:16%protein,64%carbohydrates,20%fat VSNGfoodservings:3/2vegetables,4grains,21/2fats GoodsourceofvitaminA,C,B6,B3,folate,potassium,phosphorus,iron,coppermoderatesourceofvitaminB1,B2,pantothenicacid,sodium,calcium, magnesium,zinc,manganese,selenium

Page104

Didonato'sSwimmingRicePrimavera Makes2servings 1cupbroccoli 1cupcorn 1cuppeas 1cuplimabeans 1redpepper,diced 1cupwatercress 2cupslonggrainbrownrice,cooked 2tspoliveoil Sautvegetablesinoliveoilaldente.Mixwithrice.Voil! Nutrientsperserving:493calories,17gramsprotein,95gramscarbohydrates,7gramsfat,12gramsfiber Dietarycomposition:14%protein,74%carbohydrates,12%fat VSNGfoodservings:1vegetable,6grains,1fat GoodsourceofvitaminA,C,B1,B6.K,folate,pantothenicacid,biotin,potassium,phosphorus,magnesium,iron,manganese,copper

Page105

6 ThirstQuenchers
BenRichardson,aworldclassLasersailorandfouryearvegetarian,wasveganforayearandahalfuntilatendaytripabroadwithoutproteinforcedhimtoturnto chickenandfish.Previouslyheavy,Ben,at22andaHarvardgrad,becameavegetariantohelphimreachhisidealcompetitiveweight.Heremainsasemivegetarian forthesamereason. Otherthananoccasionalbeer,Benonly"cheats"onhishealthyprogramwithicecreamforsnacks.Forhishighpoweranaerobicsport,Bensupplementswith chromiumandcreatine.Histypicaldayincludeshisfavoritepreracemealofoatmeal,soymilk,andsoyproteinsaladandproteinrichvegetablesforlunchaBalance Barforanafternoonsnackandfishfordinner.HisfavoriteMexicanstylemealresemblesCraigHeath'sfavoriteonepotmealinchapter5onpage95. AnotherathletewhomanagesherbestcompetitiveweightwithavegetariandietisCharleneWongWilliams,anOlympicandprofessionalskaterwhoperformsand competesonanotherstateofwatersheetsofice.Charlenealsobecameavegetariantofeelbetterandhealthierandimproveherappearanceandmoods. Thesportofprofessionalfigureskatingdemandsalltheelements:beauty,talent,andathleticability.Forthis,Charlene,aprimarilyveganvegetarian,andhervegetarian "formerskating"husband,use

Page106

norefinedsugarsorflours,artificialsweeteners,orcaffeineintheirplentifulanddiverse"invarietyandtextures"diet. Withupto4hoursoficetrainingand21/2hoursofaerobicconditioningdaily,Charlenesupportsherenergyneedswithadaybeginningwithhotcereals,whole grains,nutbutters,andricemilk.Afternoonmealsoftenincludegreens,tempeh,stirfryandtofu,vegetablejuice,fruitorchips,andsteamedveggies.Sheneverdrinks alcoholandtakesnosupplements.Theonlychallengesheseesisthecommitmenttoplanningmeals,especiallywhiletraveling. These"waterbased"athletescanreallyappreciatethevalueoffluidsintheirsports.DuringthetypicalLasertimetrial,Ben'sstrappedinacockpit,kneeshangingoff theboat'sside,fora1or21/2hourrace,threetimesaday,sometimesfor8to9daysinthehotsun.Howdoeshegetenoughfluidwhilecompeting?Hesays, "verycarefully!"Healsopreparesbyconsumingabout32ouncespriortocompetitiontime. Youcanleadahorsetowater,butyoucan'tmakehimdrink... Fluidsareasimportantasfoodwhenitcomestosport.Waterisvitalforallliveseverydayineveryway.Wecanlastseveralmonthswithoutsomevitaminsand minerals,about8weekswithoutfood,butonlyafewdayswithoutwater.JustaskBen,Jane,Gary,andotherenduranceathletes.BobAbate,thedecaironman,can testifytohowvaluablewaterandotherfluidsareduringhis12dayrace.Thetruthis,wateriscriticalforallathletesatalltimes. About60%oftheadultbodyiscomposedoftheliquidessential,H2O.Eventhe"dry"portionslikebone,muscle,andteethare20%,75%,and10%water, respectively.Abouttwothirdsofthewaterisfoundinsidethecellsasintracellularfluid.Therestisoutsidethecells,primarilyinblood,asextracellularfluid.Fluid foundoutsidebutbetweencellsiscalledinterstitialfluid.Thebodymanageshowmuchwaterisinthesecompartmentsbymaintainingcontrolovernutrientsand mineralsfoundinsideandoutsidethecell. Howdoeswaterhelpusfunction?Water transportsnutrientsinblood providesamediumandassistswithchemicalreactionsincellsandcarriesawaythewasteproductsformedduringthosereactions actsasashockabsorberinjointsandaroundthespinalcord

Page107

lubricatesthedigestivetractandtissuesmoistenedwithmucus surroundsandcushionsanunbornchild regulatesbodytemperature(whensweatevaporates,heatisreleased,leavingthebodycooler) actsasasolventtoformsolutions(Likeapreacher,water"marries"positivelychargedsubstancestonegativelychargedsubstances.Sodiumchloridetablesalt isanexampleofthis.Othersubstancescanalso"divorce"or"dissociate"inthepresenceofwater.Oneexampleiselectrolytes.) FluidNeedsofAthletes Normaladultwaterrequirementsareestimatedatonemilliliterpercalorieofenergy,orabout9to12cupsperday.Mostofthewaterweneedcomesthrougha varietyofbeveragesandfood.Fruitsandvegetablescontain85to95%water.ChefHanners'TempehGumboisanexampleofadishwithabouttwocupsoffluid perserving(seepage108). Duringexercise,aslittleas1%bodyweightlossofwatercancausediscomfort,thirst,andlossofappetite.A4%lossinbodyweightcauseslethargy,anxiety,nausea, andirritability.At8%,dizziness,cyanosis,indistinctspeech,weakness,andmentalconfusionsetthestageforeventualheatexhaustion,heatstroke,anddeathifnot treated.Enduranceathletestrainingorcompetinginwarm,humidconditionsareparticularlyatriskforheatrelatedstress. WaterLoss Themajorsourceofwaterlossfromthebodyistheurine,followedbyfecesandevaporationfromthelungsandskin.Typicalurineoutputis1to2litersperday.The wasteproductsfoundinurineareureaandothernitrogencontainingproductsfromproteinbreakdown,ketonesfromfatbreakdown,phosphates,sulfates,andother electrolytes.Whenproteinexceedsrequirements,theexcessisbrokendownandnitrogenmustbeexcretedintheurine.Morethan95%ofwaterisreabsorbed beforethefecesareeliminated.

Page108

Waterlossesduetosweatandlungsvaryconsiderably.Fortheinactivepersoninacoolenvironment,lossesdonotexceed11/2litersperday.Inadryenvironment inanairplaneordesert,lossescanbe2cupsperhour.Withheavytraininginahotenvironment,itcouldincreasetenfold. Hanners'TempehGumbo Makes4servings 1onion,diced 2stalkscelery,diced 1redand1greenpepper,diced 2carrots,diced 1/2cupokra 2cupstomatoes 1cuprice 1quartvegetablestock 1packagetempeh,chopped 1tspcayenne 1tspOldBayseasoning 1tbsgumbofilpowder 1tbsoliveoil Inalargestockpot,sautallvegetablesinoliveoiluntiltender.Addtomatoesandstew,covered,for2minutes.Addriceandstock.Reducetoasimmer.Add choppedtempehandseasonings.Cook25minutes. Nutrientsperserving:340calories,13gramsprotein,55gramscarbohydrates,8gramsfat,3gramsmonounsaturatedfat,2.5gramslinoleicfat,6gramssugar,6 gramsfiber GoodsourceofvitaminA,C,manganese:moderatesourceofvitaminK,folate,potassium,magnesium Dietarycomposition:15%protein.63%carbohydrates,22%fat VSNGfoodservings:1.25vegetable,3grains,1fat

Page109

TheAmericanCollegeofSportsMedicine(ACSM)positioncontainsspecificpointsregardingfluidguidelines.SomeofthesehavebeenincludedintheGuidelinesfor FluidReplacement.
GuidelinesforFluidReplacement Time 24hoursbeforetrainingand competition 2hoursbeforetrainingand competition Type Coolmineralwater and/orsportdrinks*, frozenfruitpops Coolwater* Amount Tomaintainhydration Comments Limitalcohol,caffeinated drinks,andexcessdietary fiber Sportdrinksthatare48% (14gramsper8oz) carbohydrates1gm/kg bodyweightglycerolin1.5 litersfluid Astolerated(testyour systemduringtraining) Sportdrinkwithelectrolytes forhotweather,upto1gram sodium/hourfor ultraenduranceathletes Limitcaffeine,alcohol,plain water,orsweetfortified drinksdrinkuntilyouare regularlyurinatingandthe urineisclear(however, vitaminsupplementswill makethecolordarker)

1620oz

1015minutesbeforetraining Coolwater* andcompetition Every1015minutesduring exercise

Upto2cups

Coolwaterand/orsport 46oz,2530grams drink* carbsevery1/2hour.5 .7gramssodium/liter waterfor1hour+events Waterand/orsweet fluids*

Immediatelyafterexercise

2cupsforeachpound lost(upto150%of totalfluidslost)

*Drinksshouldbe5972Fandflavoredtopromotefluidreplacement.

Page110

FluidErgogenics Stayinghydratedmakesyouperformbetterregardlessofyoursport.Impairmentscanbepreventedbyconsumingfluidsbefore,during,andafterthetrainingsession, butarenotlimitedtothesefactors.Fluidsalsoneedtobesensitivetotaste,gastricemptying,andabsorptionandshouldconsidertheadditionofglucose,sodium,and aminoacidstoenhanceabsorption. Electrolytes ElectrolytesarepopularadditionstosportdrinkslikeGatorade.Electrolytesaremineralssuchassodium,chloride,andpotassiumthatregulatethedistributionoffluid inbodycompartmentsandareimportantinnerveconduction,whichleadstomusclecontraction.Hyperhydration,dehydration,excessiveconsumptionofsodium,and kidneyproblemscauseflawsinelectrolyteregulation. Deficienciesinpotassium,chloride,orsodiumcancauseseriousmedicalproblemssuchashypertension,hyponatremia(lowbloodsodium),poorappetite,muscle cramps,confusion,apathy,constipation,andevenirregularheartbeat.Athleteswitheatingdisordersorstomachflu,lowcalorieeaters,athleteswhoperspire excessively,andhypertensivesoncertainmedicationsareatriskforelectrolytedisturbances.Imbalancesalsooccurduringtheinitialstageofacclimationtoheat, duringprolonged,repeatedexposuretotraininginhot,humidclimates,andduringlongdistanceevents.Hyponatremiahasbeenobservedinlongdistancetriathlons, ultramarathons,andeventennis.Upto1gramofsodiumperhourmaybeindicatedforsomeultraenduranceathleteswhoareatrisk. AlthoughnoRDAhasbeenestablishedforsodiumandpotassium,dailydietaryrecommendationscanbefoundinchapter7.Sportdrinksaddapproximately50to 110mgofsodiumper8ounceserving.Potassiumisaddedinamountsof2545milligrams.Theseneedscanalsobemetthroughfoodshowever,inlongdistance runningortriathlonraces,mostfoodsaredifficulttoconsumeduringtheevent.

Page111

Carbohydrates Theadditionofcarbohydratestofluidreplacementdrinksisrecommendedforeventslastingmorethananhour,sinceplainwatercannotrestoreenergyneeds.Water absorptioncausesplasmaosmolality(particlesperkilogramofsolvent)tofall,suppressesthirst,andincreasesurineoutput.Dataalsosuggestthat150%ormoreof weightlossinfluidsmayberequiredtoachievenormalhydrationwithin6hoursfollowingexercise. Consumingatleast45gramsofcarbohydrateseachhourforeventslastingmorethananhourcanimproveperformance.Themaximalrateatwhichcarbohydratescan beutilizedisabout60to75gramsperhour,butdiffersfromindividualtoindividual.Soifyou'reconsideringdrinkingandeatingsportdrinks,sportgels,andbars"on therun"atyournextmarathon,thinkagain.Anydistancerunnerwilltellyouabouttheirworstmarathonbathroomexperiencewhentheyconsumedtoomanysport drinks,sportgels,fluids,bars,andfruitswhileracing.Thebesttimetoconsumethesesugarsis25to30gramsevery1/2hourviaasportdrink,sportgel,andbeerif desiredandtolerated. Theconcentrationofcarbohydratesandvarietyofsimplesugarsinsportdrinksvaries.Acombinationofsucrose,glucose,fructose,andglucosepolymerssuchas maltodextrinareincluded.Glucosepolymersarechainsofsimplesugarslinkedtogethertoprovidemoreglucosewithoutcompromisinggastricemptying.Theaddition ofsugarscanhinderorhelpperformance.Forsomeathletes,thepresenceofspecifictypesofsugars,suchasfructose,maycausecrampinganddiarrheaandhinder performance.Sincesugarattractswaterintotheintestine,cramping,diarrhea,anddehydrationarecommonsideeffectsofgettingtoomuch. In1990,Fogoroscoinedtheterm"runner'strots"afteramarathonerhaddescribedaboutofabdominalcrampingandbloodydiarrhea.Thesymptomscommonly associatedwithrunner'sdiarrheaarelowerabdominalcramping,anurgetodefecate,andanincreasedfrequencyofbowelmovements,rectalbleeding,anddiarrhea. Whenrunnerslosemorethan4%oftheirbodyweightduringcompetition,theyaremuchmorelikelytoexperiencegastrointestinalsymptoms.

Page112

Glucoseinsportdrinkshasalsobeenfoundtostimulatesodiumandwaterabsorption.Sodiumisrequiredforglucosetransport,andchlorideispreferredtomaximize fluidabsorption.Addingaminoacidstoaglucoseelectrolytedrinkmayalsoenhancefluidabsorption. Thedensityofcarbohydratesalsoinfluencesfluidabsorption.Thebestconcentrationis4to8%carbohydrates(14gramsper8oz).Sincemostsportdrinkscontain6 to7%carbohydrates(6070gramsperliter),theconsumptionofoneliterperhourwillmeettheathlete'sneeds.Thesefluidsincludemostsportdrinks.Beverages containingmorethan7%carbohydratesareassociatedwithslowerabsorptionratesandincreasetheriskofGIdistress.Sodaandjuiceusuallyexceedthislimit. TheElectrolytes Sweatcontainsmoresodiumandchloridethanotherminerals.Althoughsweatelectrolytesaresubstantiallylowerthanbloodvalues,athleteswhotrainformorethan2 hourseachdaycanloseconsiderableamountsofsodiumchloride.Thesodiumcontentofsportdrinksdoesnotdirectlyaffecttherateoffluidabsorptionbutcanhelp tomaintainthephysiologicaldriveforthirst,reducethecontributionofbloodsodiumrequiredinthegutpriortoabsorption,andhelptomaintainplasmavolumeduring exercise. AminoAcids Aminoacidsareaddedtodrinkstostimulatesodiumandwaterabsorptionandprovideadditionalnutritionalvalue.Theeffectofcombiningaminoacidsandsugarson waterandsaltabsorptionisadditive.DrinkslikePerformhaveaddedtheaminoacidsglutamine,thebranchedchainaminoacids,andAacetylcysteinetotheir formula. ChemicalAttraction WateractsasabuffertoregulatepH.ChemicalreactionsinthebodyareverysensitivetochangesinpH.UnitsofpHrangefrom1to14.Mostreactionsinthebody occuratapHof7.4.Ifbodyfluids

Page113

becometoobasicortooacidic,chemicalreactionsdonotproceedefficiently. Amoleculethatreleaseshydrogeninwateriscalledanacid.Asubstancethatacceptshydrogeniscalledabase.Whenthehydrogencontentofasolutionislow(pH high),thesolutionisalkalineorbase.Whenacidsorbasesareadded,buffersarethesubstancesthatresistchangesinpH.Bodywateranddissolvedelectrolytesact asbufferstohelpregulatepH.SomeathletestakesupplementstobuffertheirpHwhenwaterchanges,muscleexhaustion,lacticacidbuildup(fromtheendproductof anaerobicglycolysis),ornutritionaldeficiencieshaveaffectedtheirperformance.Theireffectivenessisdiscussedinchapter8. OtherFluids Women,olderindividuals,andathletesarepronetourinarytractinfections(UTIs).Fordecades,folkwisdomtaughtthepublictodrinkcranberryderivedbeverages toreducebacterialinfectionsofthebladder.Asearlyas1914,cranberryinvestigationsindicatedthatcranberries,richinbenzoicacid,weresecretedashippuricacid intheurine.Studiesfromthe1920sthroughthe1970ssuggestedthatacidificationoftheurinewastheproposedmechanismbywhichcranberryjuiceproduceda bacteriostaticeffect,butrecentstudiesshowotherwise.Cranberryjuiceactuallyinhibitsbacterialadherencetomucosalsurfaces.Bothcranberryandblueberryjuices hadthiseffectwhencomparedtootherfruitjuices.Arecentstudyshowedthatadoseof300mlofcranberryjuicedailyforfourtoeightweekscouldmakea difference. CaffeineHigh Caffeinehasalonghistoryofuseinathleticcompetition.A''legal"drinkuntilthe1970s,caffeinewasshowntosignificantlyimprovecyclingperformanceafter consumingmoderatedoses.FollowingreportsandarticleswrittenforpopularmagazinessuggestingtenminutePersonalRecords(PRs)forthe2:30marathoner,the Interna

Page114

tionalOlympicCommittee(IOC)bannedtheuseofcaffeineininternationalcompetition.ThetolerancesetbytheIOCforcaffeineconcentrationintheurineis12 micrograms/ml.It'snoteasytoreachthe12mcg/mlIOClimit.Evenwhena70kilogramathletedrinksfourtosixmugsof"drip"coffeeanhourbeforea11/2hour trainingsession,itwillbarelyapproachthelimit.Caffeinedosesbelow9mg/kg(630mgcaffeineforthe70kgathlete)arewellbelowtheIOClimit. CaffeineTheory101 Sinceallbodytissuessoakupcaffeine,it'sdifficulttoisolatetheeffectsofcaffeineonmuscle,fat,andthecentralnervoussystem(CNS).Differentformsofexercise areaffectedbycaffeinedifferently.Caffeineinitially"pumps"ourminds,dilatesbloodvessels,andhelpsthelungstobringmoreoxygentomuscles.Itspeedsupthe metabolismofsugarsandfatsfromblood(insteadofthemuscles)andincreasesadrenaline,the"flightfight"competitiveresponsehormonethatgetsusreadyfor action. Caffeinealsohasanergogenic(energizing)effectonthe liver,givingtheathletetheinitialblood"sugarpump"sensation skeletalmuscle,gettingcalciumtobereleasedtomakethemusclesworksoonerandrecoverquickerfromacontraction musclefibers,assistingcontraction,takingthepressureofftheathlete,andreducingtheperceivedexertion(RPE)whileexercising"undercaffeine'sinfluence" blood,byprovidingmorefatandsparingmuscleglycogen Reportsspecifictotheeliteandrecreationalathletehaveshownthatarangeof3to13mg/kgpriortoenduranceexercisehasbeenshowntoimproveperformance. Thedownsidetothecupofjavaisdiarrheaandheartpalpitations.Chroniccaffeineconsumptionhasbeenlinkedtotheelevationofserumcholesterol,fibrocystic breastdisease,andpremenstrualsyndrome(PMS).Alistofbeveragesandfoodscontainingcaffeineisinthetableonpage115.

Page115

Tocalculateyourpotentialergogeniccaffeinedose, Takeyourbodyweight Divideitby2.2togetkilogramsofbodyweight Multiplythisby36mg Findthedrinkand/orfoodsthatmeetthisdose Soifyouweigh150pounds,youdividethisby2.2andgetapproximately70kilogramsbodyweight. 70kilogramstimes3mg=210milligramscaffeine.Findthedrinkand/orfoodthatmeetsyourneed andtryitbeforeatrainingsessionortwo.Acupofcoffee(150mg),chocolateespressoClifBar(33 mg),andanicedtea(2236mg)wouldwork.Don'twaituntilraceday!

CaffeineContentinFood,Beverages,andMedicines Item Coffee5ozcup Brewed Instant Decaf Tea5ozcup Instant Iced12oz Cocoa Soda12oz MountainDew CokeorDietCoke Pepsi Milkchocolate1oz SportFuels ChocolateEspressoClifBar ClifShot,chocolateespresso PocketRocket,chocolate PowerGel,Strawberrybanana BalanceBar,mocha PowerBar,chocolate Gugel StokerBar,cocoa NoDoz Vivarin Anacin Excedrin Midol Triaminic Dexatrim Mg/Serving

110150 40108 25

1228 2236 6

54 46 38 6

33 20 50 25 15 15 20 5 100 200 32 65 32 30 200

Page116

BottomsUp Recentresearchsuggeststhatamoderatedailyalcoholintakemayhaveabeneficialeffectonhealth.However,alcoholabuseanddependenceamongnonathletesisas highas24%.Athletes,too,havebeenknowntoindulgeinalcoholconsumptionforavarietyofreasons.Theseincludereducinganxietylevelspriortocompetition, relaxingaftertrainingsessions,rejoicingafterracing,orenjoyingasamealbeverage. Somesports,suchaslongdistancerunning,havebeenassociatedwithproblemdrinking.Inonerecentstudy,runningwasshowntobeahealthysubstitutionina personpronetoalcoholicbehaviorandmayevenaidinalcoholrecovery.It'sunclearifthechickencamebeforetheegg...ifrunningcutthedrinkingdownor drinkinginducedlessfrequentexercise. Someathletesfeelthataslongastheyexercise,alcoholhasnoconsequences.Actually,alcoholcanbedetrimentaltoathleticperformance.TenofthefifteenVSNG athletesreporteddrinkingalcoholicbeverages.Consumptionrangedfromseldomtoadailyglassofwineorbeer.Soperhapsitispossibletoenjoyaglassof"cheer" hereandthereandperformyourbest.Someofthebestwaystoworkina"coolone"aredescribedinchapter10. Despite7caloriesfromeachgramofalcoholconsumed,themusclescannotuseitasanenergysource.Infact,whilethebodyisprocessingalcohol,itlimitsthe amountofsugaritreleasestothebloodstream.Thiscauseshypoglycemia(lowbloodsugar)andfatigue.Drinkingalcoholmayalsocontributetohypothermiaduring coldweather.Soforenduranceathleteswhothinktheycan"carboload"(seechapter4)onhighcarbohydratebeerandwine,thisisnotthecase. Sincedehydrationcanhurttheathlete'sperformanceandalcoholcausesdehydration,anightoutonthetownbeforeabigraceisnotagreatmove!Alcohol,like caffeine,actsasadiuretic,causingincreasedurinationandwaterloss.Tometabolize1ounceofalcohol,thebodyrequires8ounceswater.Inaddition,energy assistingBvitaminsarerequiredtoprocessalcohol.Therefore,vegetarianathletesandotheractivemindeddrinkerscannotaffordtolosetheirvaluableB'swhen healthymusclesarethefirstpriority.

Page117

Ifyouplantospenda"nightonthetown,"keepthefollowinginmind: Drink1cupwaterforeveryalcoholicdrinkconsumedtopreventtheeffectsofdehydration.Adrinkisequaltoa12ouncebeer,4ouncesofwine,or1.5ouncesof 80proofliquor. GetextraB'sinthedietbyconsumingwholegrainswithbeandip,cerealswithfortifiedsoymilk,andwholegrainpretzelsandsnacks. Consumebeerandwineinsteadofhardliquor.Atleastyou'llgetsomecarbs,chromiuminbeer,andironinwine. Don'tskipmealstoconsumealiquiddiet. Don'tchoosetopartythenightbeforeabigevent.Consumingalcoholcanleadtoindigestionnauseaandvomitingmuscle,heart,brain,andesophagus abnormalitiesandliverdamage. The"NewAge"ofBeverages In1997,NewProductNewsreported992newwaystoquenchyourthirst.TotalU.S.consumptionofbeverageswillreachcloseto2billiondollarsinretailsales. Bestsellingbeveragesare"traditional"softdrinks,bottledwater,sportdrinks,tea,andfruitbeverages. DrinkingwithaPurpose America'sobsessionwithhealthandfitnesshasencouragedanewleagueofdrinkstosplashontothemarket.Apublicconcernfortapwaterledtothebottledwater craze,whichdoublesitsmarketshare,flavors,andingredientsyearly.Waterjoinsanothertopgrowingcategory,sportdrinks,whosesalesareexpectedtotop$1 billionin1999. Inadditiontosugarandelectrolytes,antioxidants,Bvitamins,aminoacids,andglycerolhavealsobeenaddedtosomesportdrinkslikePerformandProHydratorto givetheathletesaperformanceedge.Despitethe"NewAge"sportisotonics,Gatoradeandnow

Page118

GatoradeFrostcontinuetobethemostpopularbrands.Winehasalsobecometheyear'snewhealthdrink,sinceitsconsumptionhasbeenshowntocontributetoa healthyheart. Severalcompanies,includingHansen's,havealsorespondedtothisthirstydemandbyprovidinganewvarietyofunusualblendsandmedicinaltonics.Even100%fruit juiceshavebeenreplacedwithfruitandvegetablejuiceblendsthatcontaincaffeineorarefortifiedwithvitamins,minerals,andfiber.Onestopliquidmealssuchas dairyfreeBalancedarereplacingfoodtomeetthedemandsofanactivelifestyle"ontherun." Inadditiontorecreationalfluids,sportdrinks,andliquidfood,aradicalbutlegalgroupoffluidshasemergedonthedrinkingscene. LifestyleBeverages Fromnutritionbasics101toalegalalternativetopsychoactivedrugs,thenewdrinklineupappearstobepickingupwhereSnapple'sexoticicedteasandother unusualrecreationaldrinksleftoff.Thesebeveragesalreadyhavea$2billionmarket.InJapan,onecompany,AishoPharmaceuticals,sellstwomillionbottlesof Lipovitandaily,avitaminfortifiedjuiceclaimingtohelpcounteracttheeffectsofeverythingfromexcessivedrinkingandworkingtoaging. Beyondproducingacaffeinehigh,thesedrinksofteninclude"natural"vitaminsandminerals,aminoacids,herbextracts,andotheringredientsthatallegedlystimulate energyalertnessormindalteringeffects.Unfortunately,manyofthesesubstanceshavenotbeensubjectedtoadequate,controlledtestingnorbeenproventobe effectiveornontoxic.However,othersmaybesafeandhavealegitimateplaceinfitness,health,anddiseaseprevention. "Fringebeverages,"designedtoreplacetraditionalmindalteringdrugsandalcohol,arevariantsofsportandcaffeinatedenergybeverages.The3G's,guarana, ginseng,andginkgobiloba,aswellassomemindalteringherbssuchasSt.John'swortandmahuang,supplementpopularbrandsofsoda,tea,juice,andfitness drinks.Thepurposeandsafetyofsomeoftheherbsandadditivescanbefoundinthechartattheendofthischapter.Additionalinformationonherbscanbefoundin chapter8.

Page119 FluidandLifestyleBeverages Type SportDrinks Gatorade,8oz. QuakerOats AllSport,8oz. Pepsi Powerade,8oz. CocaCola Perform,8oz. PowerBar,Inc. 50 70 70 60 0 0 0 0 14 19 19 16 14 19 19 13 0 0 0 0 0 0 0 0 Sucrose,glucose Highfructosecorn syrup Highfructosecorn syrup,maltodextrin Glucose,fructose, maltodextrin Sodium,potassium, chloride,phosphorus BvitaminsB1,B3,B6,B12, folate,pantothenicacid Sodium,potassium BCAAs,NAcetyl cysteine,glutamine, chromium,magnesium, vitaminC,B3,B6,E, pantothenicacid Glycerol,magnesium, sodium,potassium, calcium Sodium,potassium, vitaminC,aminoacids VitaminC,B1,B2,B3,B6, biotin,pantothenicacid, potassium,magnesium, chromium Glycerol,potassium, sodium Calories Proteins Carb* Sugar Fat Fiber SugarSource Extras

XLR830mlwith28 oz.fluid(concentrate) Cytomax,1scoop ChampionNutrition (powder) Ultrafuel,8oz.Twinlab

124

31

10

Glucose,fructose, glucosepolymers Maltodextrin, fructose,glucose Glucosepolymers, glucose,fructose

95

20

11

200

50

30

ProHydrator,8oz.Inter Nutria Fruitdrinks Vruit,8.45oz. AmericanSoyProducts

n/a

120

29

27

Apple/carrotjuice blendand orange/veggie blend100%juice

VitaminC,A,shelflife packaging

(tablecontinuedonnextpage)

Page120

(tablecontinuedfrompreviouspage)
Type Fruitsmoothies Hansen'sNaturalFruit JuiceSmoothie,1can Hansen'sLiteFruit JuiceSmoothie,1can SmoothieKing 20oz.FruitSmoothie** RaspberrySunrise Lifestylebeverages Hansen'sHealthyStart Juices*,1serving 110130 01 2832 431 0 0 Fruitjuice concentrate VitaminsA,C,D,E,B1,B3, pantothenicacid,biotin, calcium,selenium, echinacea,grapeseed extract,hawthorn,gingko biloba,ginseng** 170180 50 335 01 0 3 4344 13 84 4243 13 0 0 0 0 0 0 0 Fruitpuree,high 100%VitaminsA,C,E,B2, fructosecornsyrup B3,B6,12,iron.taurine** Fruitpuree, aspartame Turbinado,honey 100%VitaminsA,CE, calcium VitaminsA,C,calcium,iron Calories Proteins Carb* Sugar Fat Fiber SugarSource Extras

Hansen'sFunctionals** (carbonated),1can

110120

3132

2932

Highfructosecorn VitaminsA,C,E,B2,B3,B6, syrup,glucose B12,creatine,taurine, glutamine,ginseng,St. John'swort,LTyrosine, kavakava,chamomile,L carnitine,beepollen,royal jelly,coenzymeQ,guarana, grapeseedextract, selenium,echinacea, ginkgobiloba,guarana, schizandraberry** Highfructosecorn VitaminsA,C,ginkgo syrup biloba,ginseng,guarana, selenium,beepollen, echinacea,St.John'swort, schizandra,arginine, yohimbe,creatine,taurine, proline***

SoBe**,8oz. SouthBeachBeverage Co.

120**

32

31

(tablecontinuedonnextpage)

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(tablecontinuedfrompreviouspage)
Type Coffeedrinks Westbrae,Coffee Beverage,8oz. Westbrae,Inc. PowerFrappuccino, 12oz.Starbucks(Tall) GrandeSize16oz. VentiSize20oz. 130 2 25 23 0 0 Canejuice Potassium,sodium,calcium Calories Proteins Carb* Sugar Fat Fiber SugarSource Extras

290*

61

31

2.0

Maltodextrin

VitaminsA,B1,B2,B3,C, D,E,folate,biotin, pantothenicacid,calcium Same Same

350 410

9 10

73 86

42 52

2.5 3.0

0 0

Maltodextrin Maltodextrin

Type SportShakes BalancedAmerican NaturalSnacks,Inc. HighProteinBalance DietBalance CompletePacificFoods MetRx,TotalNutrition MetRx,Inc. MetRx ReadytoDrink

Calories

Proteins

Carb

Sugar

Fat

Sat.Fat

Fiber

SugarSource

Extras

230

15

37

19

0.5

Dehydratedcane juice Sameasabove Sameasabove Canejuice sweetener Maltodextrin Brownricesyrup

Soybased,allnatural, lactosefree,2550% vitaminfortified Sameasabove Sameasabove 2050%vitaminfortified Omega3source 40100%vitaminfortified 130%C,340%E

230 180 200 240 160

15 10 9 38 20

35 34 33 19 19

19 28 20 3 8

3 1 3 2.5 1

0.5 0 0 1.5 0

3 3 3 3 1

*Fruitjuicesandsoftdrinksusuallyhave1011%carbohydrateconcentrationprovided. **Dependentonflavorandvariety. ***Listmaybeincomplete.

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BottomsUp Beforecoolingoffwithagreatbigglassofyourfavoritethirstquencher,considerthefollowingfactsregardingyourfluidneeds. Onadailybasis,consumeatleastaliterofwater,andmorewhenyou'retraining.Ifyou'reboredwithtaporbottled,trytheflavored,sparklykind.Youcanalso havesomefunandexploretheshelvesforaNewAgedrink,smoothie,orteareviewedintheFluidandLifestyleBeveragestable.Withthevarietyoftastes,extra sugarenergy,andperhapssomeofthemissingvitamins,minerals,andantioxidantsfromyourfooddiet,anewexoticfruitblendmighthitthespot. Caution:Readthelabel...Notonlydothecaloriesaddup,butsodoesthesugarcontent.Forinstance,R.W.Knudsen'sSimplyDeliciousGinkgoAlerthaseight servingsof120caloriesinone32ouncecontainer.Boy,didIstayawake,andnotonlyfromtheginkgo!Withaboutseventeaspoonsofsugar(28grams)per4 ouncecup,Idrank56teaspoonsofsugarand960caloriesinonesitting! Ifyou'retryingtoloseweightorhaveanytypeofhighorlowbloodsugarproblems,watchthecalorieandsugarcontent.Calculatethenutrientsintoyourfooddiet. Formostofthebeverages,itwouldtaketheplaceoffoodsfromthefruitgroup(seechapter9),sincefruitsareprimarilycarbohydrates.Forevery60calorieserving, youspendonefruit.However,youdon'tgetthefiberandsomeofthenutrientsfromtherealfoodsfromthatgroup. Forlifestylebeverages,usecautionwiththeextravitamins,minerals,andherbs.Justlikesupplements,toomuchofagoodthingisjusttoomuch(seechapter8). Evaluatetheextrasaccordingtoyourpersonalneedsandpresentfooddiet. Ifyou'reaprofessionalathlete,readthelabel.Somecontainillegalherbsforinternationalcompetition.Eitherway,you'llwanttoaddVarroTyler'sbookstoyour libraryforthebestandmostthoroughreviewofherbs.TwoofthemareHerbsofChoiceandTheHonestHerbal,excellentresourcesonherbs,efficacy,and research.

Page123

FluidandLifestylesBeveragesHerbsandSupplementsChart Ingredient/Purpose Herbs Echinacea:immunestimulant,woundhealermay shortendurationandfrequencyofcommoncold,also supportivetreatmentofrecurrentinfectionsofupper respiratorytractandlowerurinarytractincreases whitebloodcellsandspleencells Ephedra(MaHuang):a.k.a.seagrape,yellow horse,MormonTea,andsidacordifolia.5mg/kg bodyweight,300mgtotalusedforoneweekor less,mayclearuprespiratoryinfectionsand congestionassociatedwithasthmaCNSstimulant BANNEDbytheIOCandNCAA GinkgoBiloba:enhancescerebralbloodflow, functionsas''freeradical"scavenger(seechapter7) 120240mg/dayofstandardizedextracttakenover 23dosesrecommendedfordementia Effectiveness/Safety

Cautionwithindividualssufferingfromsystemic diseasessuchasTBorMS,alsocollagen disorders,HIVsideeffectsdonotuseformore thanan8weekperiod

Similartoamphetaminesincreasesheartrateand bloodpressure,maycausepalpitations, tachycardia,arrhythmia,headaches,nausea, vomiting,restlessness,irritability,seizures,and death...notadvised

MaycauseGIdisturbance,dizziness,headache, heartpalpitations,andskinrashesnottobe consumedbythoseonbloodthinnersorindividuals hypersensitivetopoisonivy,cashews,ormangos

Ginseng:ancienttonicfromChinaandRussia,a.k.a. Noseriousadverseeffectsmostcommonare "adaptogen"KoreanPanaxGinsengmostdesirable nervousnessandexcitationpossiblediarrheaand increasesresistancetochemical,physical,and hypoglycemia biologicalstressmaybuildgeneralvitality,including physicalandmentalcapacities Guarana:centralnervoussystemstimulanthigh caffeinecontent ActslikecaffeineaddedtoCocaColainBrazil nervousness,insomnia,rapidandirregular heartbeats,elevatedsugar,cholesterollevels, stomachacid,andheartburnmayresultinthose sensitive Effectiveandsafeinhealthyindividuals

Hawthorn:dilatesbloodvessels,especiallyheart alsoreducesperipheralresistanceloweringblood pressure.Hasflavonoids,aphytochemicalthatmay producesedativeeffectsonCNS

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Ingredient/Purpose

Effectiveness/Safety

Schizandra:adaptogenmayincreaseresistanceto Inconclusiveresultsnoknownsideeffects diseaseandstress,increaseimmunity.Mayactas antioxidant,protectliver,andstimulateenergy St.John'sWort:namedafterJohntheBaptist becauseflowersabundantonhisbirthday,June24. Usedforinsomnia,gastritis,inflammation,and hemorrhoidsexternally.Bestknownas antidepressant.ActsasMAOinhibitorandserotonin uptakeblocker300mgdryextractrecommended formildlydepressedindividualsonly Dermatitisandinflammationtomucousmembranes whenexposedtosunlightmayincreaseduration andintensityofmigraineheadachesdonottake withcaffeineorguaranacontainingfoodsand beverages

Yohimb:aphrodisiac,dilatesskinbloodvesselsand Donottakewithbloodpressuremeds,dietpills, lowersbloodpressure,MAOinhibitor nasaldecongestants,orMAOinhibitorsdonot takewithtyraminecontainingfoods,e.g.,cheese, wine,liverhighdoseslinkedtoweaknessand paralysispersonswithheart,liver,orkidney diseaseshouldnotconsumethisherb Supplements Mildsideeffectsifanynauseaandskinrash AAcetylCysteine(NAC):antioxidant,derivative ofaminoacidcysteineusedsuccessfullyasan antidoteforacetaminophentoxicityprecursorof GSH,anotherantioxidantmaydecreaseseverityand lengthofflulikesymptomsmayreducedurationand incidenceofbronchitis Beepollen:notnecessarilyfrombeespollensare composedofpolysaccharides(50%),sugar(4 10%),fats,andproteinmaybeVitaminCand carotenoids Branchedchainaminoacids(BCAAs):isoleucine, leucine,andvalinemayhavearoleinpreventing centralnervoussystemfatigueinexercise,sincethey competewithtryptophantothebrainandprolonged exerciseincreasestryptophantoBCAAratioand allowstryptophantoincreasebrainlevelsofserotonin andcausefatiguemayalsopreventprotein breakdowninmusclesandenergysourceduring prolongedexercise Notsafecancausesevereallergicresponsein sensitiveindividuals,diarrhea,asthmaattacks.Not foundtobetherapeutic

Inconclusivehighdosescanleadtoincreased bloodammonialevels,whichcanleadtofatigue, impairwaterabsorption,andcauseGIdistressmay causedisplacementofotheraminoacids

Page125

Ingredient/Purpose

Effectiveness/Safety

Carnitine:vitaminlikecompoundisolatedfrommeat UseonlydrinkproductscontainingLcarnitinethe products,essentialfortransferringfattyacidstothe Dformmayproducemusclepainandlossof mitochondriatobeusedforenergyalsoconverts musclefunction(andenergy) branchedchainaminoacidanaloguesduringfasting, starvation,andexercise Ciwujia:marketedunderbrandnameEnduroxdose Appearstobesafefurtherresearchneeded is927gramsperdayandmayfightfatigueand boostimmunesystemmayalsodecreaselacticacid levelsandincreaseuseofenergyfromfat ChromiumPicolate:helpsfacilitatetheuptakeof sugarbythecellsandhelpsinsulincontrolblood sugarregulatesproteinsynthesisbypromotingamino aciduptakebycells Questionablesafetywithpicolinatechelator picolinicacidhelpsfacilitatechromiumabsorption butmaycausedamagetoDNAbetterwithoutif supplemented.Moreresearchisneeded

Glutamine:importantaminoacidinvolvedwiththe Safeindosesnottoexceed.57grams immunesystemenergysourceformuscle,sinceit glutamine/kg/bw/dayorabout30grams/dayinthree convertstoalanineandisusedasglucosedepleted dosesof10grams duringstressandexercise,especiallyovertraining syndrome.Preexerciseglutaminelevelsdependenton intensityanddurationoftraining.Depletioncauses increasedsusceptibilitytoinfection GreenTeaPolyphenols:potentantioxidant compoundsmayincreaseactivityofantioxidant enzymesandinhibitformationofnitrosaminesfrom highnitritefoodsatmealtime Safeandrecommended

RoyalJelly:producedbybees,causesqueenbee Maycauseasthmaattacks,skinirritationnot tobecomefertileincreasedfertilitynotprovenin advised humanscontainsprotein,carbohydrates,fattyacids, andBvitaminsusedforrejuvenatingtheskin

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BenRichardson WorldclassLasersailor

Age:22 4yearssemivegetarian(veganattimes) Reasonforbecomingvegetarian:"Weightmanagement." Advantagesofbeingvegetarian:"Helpsmaintainidealweightforsport." Challengestobeingvegetarian:"Wasveganforoneandonehalfyearsuntilatendaytripwithno proteinsourcesavailableledmetoeatchickenandfishagain." Supplements:chromiumandcreatine Favoritepreracemeal:Ben's"SmoothSailing''LaserOatmeal(chapter3,page51)and32ozwater Favoritesnacks:BalanceBaroricecream Favoriteonepotmeal:tortillasandwich

Page127

CharleneWongWilliams Olympicandprofessional figureskater

Age:32 10yearsprimarilyveganvegetarian Reasonforbecomingvegetarian:"Wantedtofeelbetter,healthierand improvemyappearance(weight).IalsoorshouldIespeciallysayI wantedtoobservetherelationshipbetweenfood,mood,andcravings." Advantagesofbeingvegetarian:"Inordertobehealthyandvegetarian, Ibelieveit'sevenmoreimportanttomakeinformedfoodchoicesthan whennotaveggie.Thisinturnhasaprofoundeffectonyourwellbeing andenhancesyourperformance." Challengestobeingvegetarian:"Ittakesacommitmenttodoalittleextraforplanningmeals, especiallywhentraveling." Alcohol:none Supplements:SeeCharlene'sSkatingSupplement(pages169170) Favoritepreeventmealdependsontimeofdayandseason:mornings,winterorfallhotcerealor rice,wholegraintoast,beansornutbutter,ricemilk,weakblackteaspringandsummerwholegrain bread,fruitspreadandnutbutter,juice,tea.Afternoons,fallorwintersoup,tempehandrice,leafy greens,fruitjuice,greenteaspringorsummersalad,tofu/veggiestirfry,fruitcompote,greentea. Favoritesnacks:edamame(boiledsoybeansinhusk),regularpopcorn,kabochasquash,rootveggieor cornchips,radishes,ginger/shoyuteawithkuzu Favoriteonepotmeal:Charlene'sTripleAxelVeggieSurprise(page90)

Page128

DaveScott'sPreSportShake Makes1serving 1tbspeanutbutter,smooth 1/2cupplainsoyyogurt 1banana 4freshlargestrawberries 1/2cuporangejuice Triathlonconsumption:Blend.Drink.Race. Nutrientsperserving:363calories,13gramsprotein,62gramscarbohydrates,9gramsfat,2gramssaturatedfat,4gramsmonounsaturatedfat,2.5gramslinoleic fat,42gramssugar,7gramsfiber Dietarycomposition:14%protein,64%carbohydrates,22%fat VSNGfoodservings:1milk,31/2fruits,1/2protein,1fat* GoodsourceofvitaminB6,C,folate,potassiummoderatesourceofvitaminB2,B3,B12,K,pantothenicacid,calcium,phosphorus,magnesium,manganese *Foodfitnessnote:Youcansaveonfatgramsbyusingfatfreesoyyogurt.Itmightalsobetastywithvanillaflavoredyogurt.

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7 TheAthlete'sLab: Vitamins,Minerals,andPhytochemicals
CraigHeathisaprofessionalfigureskaterandfourtimeAmericanandCanadiangoldmedalist.Atage31,heperformsintentotwelveDisneyonIceshowsper weekwhiletrainingforcompetition.Hecreditshis16yearsasavegetarianforhelpinghim"stayontopbyeatingrightallthetime." Craigisquicktotellyouthatheisalwaystoldhowyounghelooks.Asaresult,he'sabletoplayyoungerpartsiniceperformances.Craigisalwaysfullofenergyand "abundantstamina,"whichiscriticalforexcellinginfigureskating.Hisdailydietconsistsofcereal,fruit,soymilk,beans,greens,pasta,andriceorpotato.Theonly challengehefacesisbeingontheroadtentoelevenmonthsayearwithoutatraditionalkitchentopreparehisfavoritedishes,particularlyHeath'sSkatingMexican FiestaMeal(onpage95ofchapter5). Craig'sfavoritepreeventhighcarbmealispastawithredsauce,water,andasportdrink.Hesnacksonnutrientdensepeanutbutterandjelly,ricecakes,andeven somehealthnutcookies.Alwayslookingfornewwaystogetenergyandstrength,"I'monalifetimejourneyinahealthydirection."Regardlessofthehighnutritional qualityofhisalcoholfreediet,Craigsupplementshisintakewithmorethantenvitaminsaday,twoenergydrinks,andgreentea.

Page130

VitaminandMineralWarmup Finetuninganeatingprogramwithvitamins,minerals,andphytochemicalsremindsmeofthesportoffigureskating.WhileinterviewingskaterslikeCraig,Charlene, andothers,asIrecallwatchingthesechampionscompeteandperform,Imarvelattheirathleticabilitiesenhancedwiththebeautyandcreativityoftheirdance. Thisfinelytunedsportcanbecomparedtotherolethatvitamins,minerals,andphytochemicalsplayinthebody.Eventhoughcarbohydrates,proteins,andfatscreate adenosinetriphosphate(ATP)energyfortheworkingmuscle,withoutvitaminsandminerals,thebodycannotusethesefuelseffectively,particularlyunderstress. Withoutaconsistentintakeoftherightbalanceofthesefuelfacilitatorsandcellprotectors,thebodycompromisesthewayitusesenergy.Similarly,withoutthebeauty ofdancemovementwithskatingperformance,it'sjustskating. TheScience Eventhoughvitaminsandmineralsdonotgiveenergy,theyarethelinksandregulatorsofenergyproducingandmusclebuildingpathways.Whencomparedtothe amountofgramsneededforfats,protein,andcarbohydrates,hundredthsofthoseamountsareneededforvitaminsandminerals. Vitaminsaredefinedasagroupofunrelated"organic"compoundsessentialtothebodyinsmallamounts.Therearethefatsolublevitamins,A,D,E,andK,andthe watersolublevitamins,theB'sandC.Thispropertydetermineshowtheyareabsorbed,transported,excreted,andstoredinthebody. DigestionandAbsorption About40to90%ofingestedvitaminsareabsorbedprimarilyinthesmallintestine.Fatsolublevitaminsareabsorbedwithdietaryfat,travelingthroughthelymphatic systemtoreachthebloodstream.Watersolublevitaminsaretransportedinblood,boundtospecificcarrierproteins.Therefore,aproteindeficiencycanpotentially causeasecondarydeficiencyofmanyvitamins.

Page131

Onceinsidethebody,vitaminsmustbetransportedtothecellswheretheyareneeded.Sincemanyvitaminsareabsorbedinaprovitaminform,theyneedtobecome activebeforetheycanbeused.Therateandamountofprovitaminconversionwilldeterminetheamountavailabletothebody.Theabilitytostoreandsecretethese vitaminswillalsoregulatetheamountavailableforuse. Requirements Todeterminevitaminandmineralrequirements,absorption,transport,metabolism,storage,andexcretionmustbeconsidered.Studiesusedtodeterminedietary needsare Depletionrepletionstudies:dietsdeficientinthevitamin/mineralarefeduntildeficiencysymptomsdisappear. Nutrientbalancestudies:compareintaketoexcretion. Animalstudies:extrapolateinformationgatheredfromexperimentswithrats,mice,monkeys,orotheranimals. Epidemiologicalstudies:requirementsbasedonpopulationobservationsofnutrientstatusinrelationtodietaryintake.Thesestudiesareusedtodeterminethe RecommendedDietaryAllowances(RDAs). TheRecommendedDietaryAllowances(RDAs)aredefinedastherecommendedsafeandadequateaveragedailyintakesthatwillmeettheknownnutrientneedsof themajorityofindividuals.TheRDAswereoriginallydevelopedin1940bytheFoodandNutritionBoardoftheNationalResearchCouncilattherequestofthe government.Theyhavebeenupdatedaboutevery10yearsundertheguidanceofadiversegroupofscientificexpertstoreflectthelatestinformationinthemost recentscientificliterature. TheRDAsincluderecommendationsforelevenvitaminsandsevenminerals,protein(gramsdaily)andenergy(calories).ThevitaminsincludeA,C,D,E,K,B1,B2, B3,B6,B12,andfolatethemineralsarecalcium,phosphorus,iron,zinc,iodine,andselenium.IntheRDA'sninthedition,acategorycalledtheEstimatedSafeand AdequateDailyDietaryIntakes(ESADDI)fortwoadditionalvitaminsandeightmineralswasestablished.Thesevitaminsandmineralshavesufficientdatatoestimate arangeofrequirements,butinsufficientinformation

Page132

forestablishingaRDA.Theyincludebiotin,pantothenicacid,chromium,molybdenum,copper,manganese,fluoride,sodium,chloride,andpotassium. TheFoodandDrugAdministration(FDA)hasusedtheRDAsforfoodlabelingastheU.S.RDAs.TheU.S.RDAswereinitiallysetin1973forproteinandnineteen vitaminsandmineralsbasedonthemaximumamountofeachnutrientneededforanyadultagegroup.TheU.S.RDAshaverecentlybeenreplacedbytheReference DailyIntakes(RDIs).TheRDIsarethehighestRDAforeachnutrienttoensurethatallindividualsarecovered.Sincetheywerecompiledin1968touseforthe1973 U.S.RDAs,theyareoutdatedandimposelimitations. DotheRDAsMeettheNeedsofAthletes? TheRDAswereneverintendedtomeetminimalrequirementsoroptimalintakes.Strenuousphysicalactivityisdescribedasaconditionthatmayrequireadjustmentin theapplicationoftheRDAssince"increasedactivityincreasestheneedforenergyandsomenutrients." Additionalresearchindicatesthatworkcapacity,oxygenconsumption,andothermeasuresofphysicalperformanceofindividuals,includingathletes,areaffectedby deficiencyorborderlinedeficiencyofspecificvitaminsoressentialtraceelements.However,iftheathleteconsumessubstantialdailycaloriesfromnutritiousplant basedsources,thedietwillmeetorexceedtheRDAsandESADDIs,asinthecaseofmostoftheathletesinthisbook. Thischapterwillprovideanoverviewofthevitamins,minerals,function,foodsources,anddailyrecommendedamounts.Chapter8willaddresstheissueof supplementation,forathleteswhodemonstrateadequatestatusmaybenefitfromadditionalamountsforpeakperformance. WaterSolubleVitaminFunctionsandPlantBasedSources TheBVitamins TheBvitaminsarespecialtoallathletes.Bvitaminsworkineverycell,butthisaccountsforlessthan1/1000thofwhattheydo.Bvitamins

Page133

arepartofoneormorecoenzymesthatmakeitpossibleforthebody'schemicalstowork.Acoenzymeisasmallmoleculethatcombineswithanenzyme(madefrom proteins)tomaketheenzymesactive.Theyalsohelpthebodyreleaseenergyfromcarbohydrates,proteins,andfats.Therefore,deficienciesofanyBvitamincan interferewithenergymetabolismandaffectsallcellsinthebody. TheuniquequalityofBvitaminsisthatneedsaredeterminedindividually.Forthiamin(B1),riboflavin(B2),andniacin(B3),recommendationsareproportionalto energyintake.Forpyridoxine(B6),needsarebasedonproteinintake. SincethebestsourcesofBvitaminsareanimalproducts,vegetarianathletesneedtomeettheirneedsthroughunprocessedand/orwholegrains.Beansandother "brown"foods(remember"b"inbrownfortheBvitamins)willalsowork.CraigandmostoftheotherathleteshavenotroublegettingenoughB'swhenconsuming enoughnutritiousfoodssuchasbeans,peas,wholewheatbread,spinach,mushrooms,andasparagus.Sportbars,sportdrinkssuchasthenewPerformby PowerBar,sportshakessuchasBalancedandComplete,andsoymilksarealsofortifiedwithBvitamins. Needsforthesevitaminsalsoincreaseproportionallywithenergyexpenditure.ThatmeansthattheplantbasedathleteneedstoconsumeextraportionsofBvitamin richfoodwhenincreasingphysicalexercise. NonBVitaminsandOtherSubstances Inositol,lipoicacid,andcholinearesometimescalledBvitamins.Theyareactuallynonvitaminsbecausetheyarenotconsideredessential.LiketheBvitamins,they serveascoenzymesinmetabolism.Othersubstancessometimescalledvitaminsincludeparaaminobenzoicacid(PABA),bioflavinoids,andubiquinone(coenzymeQ) becausetheyareneededforgrowthbybacteriaorotherlife.VitaminsB15(pangamicacid),B17(laetrile),andBt(carnitine)havealsobeeninaccuratelycalledB vitamins.Withtheexceptionofcarnitine,theyarenotnecessaryforhealthandarenotconsideredvitamins. VitaminC AlongwiththeB's,theactiveformsofvitaminCactasacoenzymeorcofactorinvolvedintheoxidationoffoodandenergyproduction.

Page134

Oneactiveform,ascorbicacid,isalsoinvolvedwith collagenandhormonesynthesis buildingtheimmunesystem enhancingironabsorption regeneratingvitaminEandalsoservingasanantioxidant VitaminCisoneofthemostwidelystudiedvitaminsinrelationtosportperformanceandexercise.Indeficientstates,thelackofcollagenproductioncanaffect cartilage,tendons,ligaments,andotherconnectivetissues.Also,sincevitaminCisneededtomakecarnitine,whichisinturnnecessaryforfattyacidtransportation intothemitochondria,energywouldbecompromised. Someotherlimitationsimposedbydeficiencyincludelackofenergyduetoinabilitytosynthesizethestresshormonecortisol,thetransportofiron,themetabolismof folicacid,andtheinabilitytoregeneratevitaminEforantioxidantpurposes.Fortheathlete,thesedeficienciescancollectivelyresultinpoorinjuryhealing,increased bruising,anemia,fatigue,muscularweakness,pain,andanorexia. VitaminCfoodsaretheeasiestonestoincludeforthevegetarianathletebecausefruitsandvegetablesarethebestsources.Orangejuice,broccoli,cantaloupe, brusselssprouts,greenpepper,tomatoes,andpotatoesareallexcellentchoices. Becausethewatersolublevitaminsaretransportedinbodyfluidsandnotstored,theyneedtobeconsumeddaily.Takeninexcess,theyareexcretedintheurine. However,some,suchasniacinandpyridoxine,mayhavetoxiceffects. FatSolubleVitaminsandPlantBasedSources ThefatsolublevitaminsA,D,E,andKarefoundinthefatsandoilsoffood.Likefat,theyrequirebile(thefatemulsifier)forabsorption.Theyarestoredinbodyfat andtheliveruntilthebodyneedsthemforavarietyofimportantuses.Unlikethewatersolublevitamins,onecansurviveforweekswithoutanabundanceoffat soluble,vitaminrichsourcesandavoiddeficiency.However,consistentlylowintakes

Page135 TheWaterSolubleVitamins Vitamin B1, Thiamin B2,Riboflavin RDA 1.11.5mg Deficiencies Weakness,tingling,abnormal heartrhythms,edema Inflammationofmouthand tongue,cracksincornersof mouth PlantBasedFoodSources Seeds,blackbeans,greenpeas, watermelon,oatmeal,baked potato Spinach,mushrooms,enriched grains,soyproducts

1.31.7mg

B3,Niacin B6,Pyridoxine

1519mg 1.62.0mg

Skinproblems,diarrhea,dementia, Enrichedgrains,peanuts, dizziness mushrooms,bakedpotato Headache,nausea,anemia, muscletwitching,skinrashes Perniciousanemia,poornerve function,fatigue Anemia,tongueinflammation, diarrhea,frequentinfections Bakedpotato,watermelon, banana,spinach,navybeans, broccoli Fortifiedproductscereals, breads,RedStarbrandnutritional yeast Spinach,turnipgreens,lima beans,beets,asparagus,broccoli, orangejuice,wintersquash, cantaloupe,seeds Wholegrains,legumes Synthesizedingutfortified foods Orangejuice,broccoli, cantaloupe,brusselssprouts, greenpepper,tomatoesandjuice, bakedpotato

B12,Cobalamin

2mcg

FolicAcid

180200mcg

PantothenicAcid 47mcg Biotin VitaminC 30100mcg 60mg

Fatigue,rash,insomnia Skinproblems,nausea, depression,musclepain Poorwoundhealing,bleeding gums

andfoodsthatmayaffectabsorption,forexample,fatsubstituteslikeOlestra(seechapter5)aretwofactorsthatmayincreasetheriskofdeficiency. FatsolublevitaminsfunctionmorelikehormonesthanthewatersolubleB'sandCdo.Eachplaysaspecificanduniqueroleinthebody.VitaminsAandDdirect cellstoconvertonesubstancetoanother.

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VitaminEpreventsoxidativedestructionoftissues.VitaminKisnecessaryforbloodtoclot. VitaminA VitaminAisessentialforvision,growth,andreproduction.Itisderivedfromagroupofcompoundscalledcarotenoids.BetacaroteneisthevitaminAprecursor,an orangepigmentfoundinplants.RetinolisoneoftheactiveformsofvitaminA,madefrombetacaroteneandstoredintheliver.Whenbetacaroteneisconvertedin thebodytoretinol,lossesoccur.ThatiswhyvitaminAamountsonfoodlabelsandsometablesarereflectedinretinolequivalents(RE)toprovidetheactualamount ofretinolavailableafterconversion. Oneretinolequivalentequals 1microgramretinol 6microgramsbetacarotene 12microgramsothercarotenoidvitaminAprecursors 3.33InternationalUnits(IU)vitaminAactivityfromretinol(somefoodtablesusethisunit) 10IUvitaminAactivityfrombetacarotene 20IUvitaminAactivityfromothercarotenoidvitaminAprecursors VegetarianshavenoproblemsgettingenoughvitaminAfromcarrots,sweetpotatoes,spinach,butternutsquash,cantaloupe,broccoli,fortifiedmilk,andsoymilk.For athletes,vitaminAservesasanantioxidanttoprotectthebodyfromexcessivefreeradicalproduction(seefreeradicalbox).Itispossiblethatasanantioxidant, vitaminAisrequiredfortheincreasedmetabolismforexerciseandfortissuerepair.However,researchhasnotexaminedvitaminAwithoutotherantioxidantssuchas vitaminCandE,whichappeartohavethestrongestantioxidantrelationshipinathletes. ExcessivevitaminAintakescanbetoxic.Researchshowsthatindividualswhoareheavysmokersanddrinkersareatgreaterriskforlungcancerandheartdisease fromexcessiveamounts.However,thebenigntoxicityofeatingtoomanycarrotsandturningyellowunderthefatpadsoftheskininthehandsandfeetisnota concern.

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FreeRadicals Freeradicalsarelooseoxygenparticlesformedasanaturalpartofmetabolism.Thesehighlyreactive oxygenmoleculesattachthemselvestothebody'sDNAandRNAmolecules.Theresultcanbetissue damageanddestructionprerequisitesforcancer,heartdisease,autoimmunediseases,anddiabetes. Athletesruntheriskofincreasedfreeradicalproductionbecausephysicalactivity causesuseofabout10to20timesmoreoxygenthannonactivity increasesmetabolismandlacticacidproduction elevatespreandpostexercisehemoglobinoxidation increasesexerciseinducedhyperthermia causesatransientlackofoxygenandreoxygenationofjointsandmusclesduringexercise Whencompoundedwiththeeffectsoftraininginsunlight,radiation,airpollution,andsmoke,the damagecouldbeworsesincethebodyonlyhasalimitedstoreofantioxidantstodefenditself.Vitamins A,E,andC,selenium,andsomephytochemicalshavebeenfoundtobepowerfulnaturalantioxidant substances.

VitaminD VitaminDisdifferentfromothervitaminsandmineralsbecauseinadditiontofoodsources,itcanbesynthesizedinthebodythroughsunlight.Whenthesunshineson thecholesterolcomponentofskin,itistransformedintoavitaminDprecursorandabsorbeddirectlyintotheblood. TheprimaryroleofvitaminDistomaintaincalciumandphosphorusbalanceinthebodyinordertomaintainboneformationand

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maintenance,neuromuscularfunction,andothercellularprocesses.Thereisverylittleresearchonitsspecificroleinsportsotherthangeneralhealthmaintenance. AlthoughvegetarianathletesdonotroutinelyincludetraditionalsourcesofVitaminD,foundinmilk,liver,eggs,andfish,mostaregenerallyexposedtosunlightduring trainingandcompetition,consumefortifiedfoodssuchassportbars,sportshakes,andsoymilks,ortakeasupplementtomeettheirneeds. VitaminE VitaminE,knownasthetocopherolgroupofvitamins,hasbeenfoundtobethemosteffectivenaturalantioxidant,playingacriticalroleinpreventingheartdiseaseand certaintypesofcancer.Alphatocopherol,themostcommonform,protectsbetacaroteneandsparesselenium,themineralantioxidant.Byprotectingthecellsofthe body,vitaminEmaintainstheintegrityofredbloodcells,nervoustissue,andtheimmunesystem.AthletesarerarelydeficientinvitaminE.However,researchhas lookedatthepossibleroleitmayplayinmuscledamageandrecoveryafterexercise. Vegetableoils,sunflowerseeds,nuts,wholegrains,andwheatgermaregoodfoodsources.Fortifiedcereals,sportbars,shakes,anddrinkssuchasPerformhave alsoincludedvitaminEintheirformulas. VitaminK VitaminKisresponsibleforsynthesizingfourproteinsinvolvedwithbloodclotting.Itisusedrapidlybythebodyandneedstobeconstantlysuppliedforinjuries, normaldailylivingwearandtear,andpreventingbloodloss.SincethereisnoclearassociationwithvitaminKandexercise,athletesneedtoconsumethesame amountsofvitaminKasnonexercisingindividuals. TheformofvitaminKfoundinplantsisphylloquinone.Thebestfoodsourcesareleafygreens,broccoli,brusselssprouts,andkale.Thebacteriainthegastrointestinal tractproducesomevitaminK,sodeficiencyisrarelyaproblem. Thefunctions,RDAs,andbestplantbasedfoodsourcesforthefatsolublevitaminsaresummarizedinthefatsolublevitaminschart.

Page139 TheFatSolubleVitamins Vitamin A D E RDA 8001000RE 5mcg 810TE* Deficiencies PlantBasedFoodSources

Dryskin,nightblindness Carrots,greens,sweetpotato,butternut squash,cantaloupe,fortifiedmilks Bonesoftness Bloodcellbreakdown, nervedamage,anemia, weakness,legcramps Hemorrhage Throughsunlightfortifiedmargarine, milks,andsoybeverages Vegetableoils,leafygreens,nuts, seeds,sweetpotatoes,wheatgerm Synthesizedinintestinaltract,cabbage typevegetables,leafygreens

6580mcg

*.74alphatocopherolequivalents(TE)=1mgalphatocopherol=1IUVitaminE.

MajorMinerals Thedietaryelementsrequiredbythebodyinthegreatestamountsarecarbon,hydrogen,oxygen,andnitrogen.Thenextgroupofimportantfoodelementsisthe majormineralscalcium,phosphorus,magnesium,sodium,chloride,potassium,andsulfur.Thehumanbodyiscomposedofapproximately4%oftheseandfourteen otherminerals.Theyareneededbythebodyinamountsgreaterthan100mgperday. Mineralsworkwithenzymestofacilitatechemicalreactionsandalsocontributetothebody'sstructuralcomponents.Manymineralsareimportantinenergy production,whileothermineralscalledelectrolytes(sodium,potassium,andchloride)areresponsibleformusclecontraction,nerveconduction,andfluidbalance. Calcium,phosphorus,andmagnesiumfoundprimarilyinbonehelptomaintainbonedensityandnormalnerveandmusclecontractions.Sulfurispresentinallproteins, insulin,chondroitinsulfateinboneandcartilage,and

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thevitaminsbiotinandthiamin.Sulfurinfluencestherigidityoftheproteinsfoundinskin,nails,andhair.Anoverviewofthemajormineralscanbefoundbelow.
TheMajorMinerals Mineral Calcium RDA 1200mg Deficiencies Riskforosteoporosis PlantBasedFoodSources Tofu,greens,legumes,blackstrap molasses,seavegetables,hiziki,quinoa, buckwheat,broccoli,bokchoy,tofu madew/calcium Cerealsandbakedgoods Nuts,legumes,wholegrains,dark greens,chocolate,andcocoa Tablesalt,seasalt,soysauce,natural ''fastfoods,"soycheeses,sportdrinks Sportdrinks,tablesalt,soysauce, natural"fastfoods,"soycheeses

Phosphorus Magnesium Sodium Chloride Potassium

1200mg 280mgfemales,350mg males 500mgmin.,2400mg max. 7503400mg 16003500mg

Boneloss,weakness, poorappetite Nausea,vomiting, weakness,heatchanges Musclecramps Cramps,mentalapathy, lossofappetite

Dehydration,irregular Fruits,vegetables,grains,legumes, heartbeat,fatigue,muscle sportdrinks cramps Proteindeficiencyoccurs Allproteincontainingfoods first

Sulfur

Nonespecified

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TraceMinerals Thetracemineralsarefoundinsmallerquantitiesinthebodythanthemajorminerals.Thetracemineralsaredefinedaselementswithestimateddietaryrequirements oflessthan100mgperday.Overthelast25years,researchhassuggestedthattheyareessentialforhealthandlife.Oneormoreofthetracemineralshasbeen showntoplayaroleinthedevelopmentofheartdisease,osteoporosis,osteoarthritis,andhypertension.Thesetracemineralsareiron,fluoride,zinc,copper,silicon, vanadium,tin,nickel,selenium,manganese,iodine,molybdenum,chromium,andcobalt. Traceelementsarefoundinbothplantandanimalsources.Thetracemineralcontentsofplantsvarybecausesoilconcentrationsofmineralsvaryaccordingtoregion andcanbeaffectedbysoilandwatercontamination.Onceinthebody,thebioavailabilityoftracemineralscanbeaffectedbyanindividual'shealth,nutritionalstatus, andcompositionofthetotaldiet. Theamountoftracemineralsavailabletothebody'stissuesisdependentonthedeliveryfromtransportingproteinstospecifictissuesites,hormoneregulation,andthe interactionbetweenothermineralsandcomponentsofthediet.Thesecomponents,knownasphytates,oxalates,andtannins(seechapter8),arefoundinfresh vegetablesandteaandcanbindthemineralsandleavethemunavailableforthebody.Allofthesecomplexitiesandeffectsonindividualneedshavemadeitdifficultto determinespecificrequirements. Someultratraceminerals,knowntobeessentialforanimalsbutyettobedeterminedforhumans,areboron,arsenic,cadmium,lead,lithium,aluminum,bromine, rubidium,andtin.Sincethosealreadyinthebodycanmeetrequirementsformonthsoryears,balancestudiesaredifficulttoconduct.Researcherswouldneedto controltheenvironmentandtotaldiet,sinceeverythingthatcomesincontactwiththeindividualcanhaveanimpactonthesmallamountsrequiredbythebody. Traceelementtoxicityisalsoaconcern.Environmentalpollutionsuchaschippedleadpaint,soilandaircontamination,andexcessivesupplementationcan compromisethebioavailabilityofthetraceminerals,createanimbalance,andinterferewithcriticalhealthfunctions.Asummaryofthetracemineralsandsomeofthe ultratracemineralscanbefoundonpages142and143.

Page142 TraceMinerals Mineral Iron RDA 1015mg Deficiencies Anemia,weakness, lethargy PlantBasedFoodSources Wholeorenrichedgrains,driedfruits, legumes,leafygreens,tofu,fermented miso,tempeh,soysauce,blackstrap molasses,brewer'syeast Fluoridatedwater,tea,toothpaste Nuts,seeds,wholegrains,tofu,tempeh Nuts,seeds Wholegrainsandrootvegetables

Fluoride Zinc Copper Silicon

1.54.0mg 1215mg 1.53.0mg 520mg*

Cavities Poorskin,poorimmune system,tasteloss Anemia Boneandconnective tissueabnormalities (animals) Thyroidchanges

Vanadium Nickel

10mcg 60260mcg

Mushrooms,parsley,dillseed,black pepper

Decreasedbloodsugars, Chocolate,nuts,legumesanddried impairedreproduction, beans,peas,wholegrains depressedgrowth(animal studies) Musclepainand weakness Grainsandvegetablesdependenton soilconditions

Selenium Manganese

5570mcg 25mg

Impairedgrowth,skeletal Unrefinedcereals,nuts,leafygreens abnormalities,depressed reproduction,defectsin fatmetabolism Depressedthyroid Impairedreproduction Iodizedsalt,plantsgrowniniodizedsoil Milkandmilkproducts,legumes,cereal andbakedgoods,grainsandlegumes

Iodine Molybdenum

150mcg 75250mcg

(tablecontinuedonnextpage)

Page143

(tablecontinuedfrompreviouspage)
Mineral Chromium Cobalt Boron RDA 50200mcg NoRDA .53.1mgavg.daily intake Deficiencies Impairedglucose metabolism B12relatedanemia Deficiencyincreases urinaryexcretionof calciumandmagnesium andsteroidhormones PlantBasedFoodSources Grains,nuts,brewer'syeast Vegetables,wholegrains Noncitrusfruits,nuts,legumes,cider, wine,beer,greens

Arsenic

1215mcg

Reproductionandgrowth Grainsandcereals problems

*ThereisnoRDAorESADDIforsiliconhowever,thisisanestimatedrecommendedrangeforrequirement.

MineralsandSports WhetherornottheRDAmineralamountsforathletesareadequateisunknown.Studieshaveshownthatcertainmineralsarelostfromthebodyduringexerciseby increasedurinationorsweating.Formany,thereisalsonoadequateroutinebiochemicalmethodforassessingthestatus.However,oneofthemineralswiththe longestandbestdescribedhistoryinsportsthatpossessesapracticalandaccuratebiochemicaltestisiron.Thismineralorthelackofithasbeenfoundtohavean impactonsportsperformance. Ironisneededingreateramountsforathletesbecauseexercisestimulatestheproductionofredbloodcells.Ironisneededforthehemoglobinportionofthecell.Iron isalsoneededforthemuscleproteinmyglobinandironcontainingproteinsneededforATPenergyproduction.EnduranceandVO2maxarereducedwhenanathlete isanemic.Performanceimproveswhenhemoglobinlevelsrise. Irondeficiencyisthemostcommonsinglenutrientdeficiencydiseaseintheworld,affectingapproximately15%ofthepopulation.Althoughexercisedoesnotincrease theriskfornutritionaldeficiencies,lowironstatusiscommoninathletes.Thisisduetoaredistributionofironfromtraining.Adolescentandfemaleathletesareatthe greatestriskduetomonthlybloodlossesandpooreatinghabitshowever,theincidenceofirondeficiencyanemiainthesegroupsisnothigherthaninnonathletic Americanfemales.

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Deficiencieshavealsobeenaconcernforthevegetarianathletes,sincetheydonotconsumethemostreadilyavailablehemeformofiron.Hemeironfrommeathasa 5to35%absorptionratefromasinglemealwhencomparedtothatofnonhemeplantbasediron,2to20%.Nonhemeironinplantfoodsismoresensitiveto inhibitorsandenhancersofabsorption.Dietaryfortificationofsportbars,shakes,andcerealsandtheadditionofbeans,peas,driedfruits,wholeandenrichedgrains, andblackstrapmolasseshelpvegetarianathletesmeetagreaterpercentageoftheirneeds.ConsumingthesefoodswithavitaminCrichbeverageorfoodenhances absorption.Theathletesinthisbookhavenoproblemsmeetingtheirdailyironneedsasaresultoftheirfinelytuned,ironrichvegetariandiets. SportsAnemia Oneoftheearliestadaptationstoregularaerobicexerciseistheexpansionofthebloodplasma.Asaresult,enduranceathletestendtohavelowerhemoglobin concentrationsthanthegeneralpopulation.Sportsanemia,alsocalleddilutionalpseudoanemia,whichmimicslowhemoglobinanemia,isconsideredabeneficial adaptationtoexercise. Whenanathletecontinuesonanexerciseprogram,repeatedmusclecontractionsduringdailytrainingcanreducethebloodvolumebyasmuchas10to20%.Much ofthefluidlostinsweatcomesfromtheblood.Tocompensateforthis,thebodyreleaseshormones,whichhelpconservewaterandsalt.Asaresult,bloodvolume expands,whichdilutesredbloodcellsandlowerstheconcentrationofhemoglobin.Despitethereductionofhemoglobin,moreoxygenisdeliveredtothemusclesand enhancesperformance. Trueirondeficiencyanemia,however,doesnotbenefittheathlete.Inthelab,ifthehemoglobinisunder13g/dlinamaleor11g/dlinafemale,atrueanemiamaybe present.Signsoftrueirondeficiencyanemiaareadeclineinperformanceheavy,burningmusclesnauseaicecravingsorcravingsforcold,raw,crispvegetables. TheBoneMinerals Calcium,magnesium,andphosphorusareimportanttoawidevarietyoffunctionssuchasthemineralizationofbone,maintainingmus

Page145

clecontractionandnervestimulation,andservingascofactorstomanyenzymesystems.Manyathletes,especiallyfemales,consumelessthanadequateamountsof calciumandrestrictcalorieintakestomeetidealcompetingweights,asinballet,gymnastics,andlongdistancerunning.Thecombinationofcalorierestrictionand inadequatecalciumcanresultinlackofmenstruationandadecreaseinbonemass.Thisleavestheathleteatriskforstressfracturesand,laterinlife,osteoporosis. Vegetarianathletescanmeettheircalciumneedsthroughlowfatdairy,fortifiedsoyproducts,tofu,greenvegetables,andlegumes. InadditiontoplayingaroleincarbohydratemetabolismandATPdependentreactions,magnesiuminteractswithcalciumasanantagonistinmusclecontraction.An excessofmagnesiumwillinhibitbonecalcification.Moststudiesreportadequatedietaryintakesofmagnesiuminathletes.However,performancecanbe compromisedbydietshighinrefinedfoods,meat,anddairy. Profusesweatingmaycausemagnesiumlossesinenduranceathletes.Urinaryexcretionofmagnesiumhasalsobeenshowntoincreaseafterexercise.Avegetariandiet highinnuts,vegetables,wholegrains,greens,andchocolatewillmeettheneedsofmostathletes. Allthreemineralsworktogetherintheboneandblood.Thebloodconcentrationofcalciumisalsocarefullymaintainedbythebodyformusclecontraction,nerve impulses,andbloodclotting.Ifbloodcalciumlevelsdrop,musclecramps(inadvertentcontractionsaconditioncalledtetany)arearesult.Highbloodphosphorus levelscanalsocausetetanybycausingdecreasesofcalciumintheblood. Phosphorusisthesecondmostabundantmineralinthebody,85%residinginthebonesandteeth.Itiscriticaltoenergyproductionashighenergyphosphates(see chapter1)andasanacidbasebuffersystemtothebody'scellularfluids.Inthisaspect,phosphateloadinghasbeenusedasasuccessfultechniqueforimproving performance.Itisalsoanimportantcomponentofthegroupoffatscalledphospholipids(chapter5). Excessesofphosphoruscancausecalciumexcretion.Vegetarianathletesgetadequateamountsfromlowfatdairy,cereals,grains,nuts,andlegumes.

Page146

TraceMinerals Thetracemineralsthathavereceivedthemostattentioninsportsandperformanceincludeironandzinc.Anoverviewofothertracemineralshasbeenprovidedinthe chartonpage142andwillbediscussedinchapter8.Inadditiontoiron,discussedearlier,zinchasalsoreceivedaconsiderableamountofattentioninsportsand demandsextraattentionfortheplantbasedathlete. Zincisacomponentofmorethan100enzymesinvolvedincarbohydrate,protein,andfatmetabolism.Itplaysanimportantroleintissuerepair.Ithasalsobeen showntohaveantioxidantproperties.Zinclossesfromurineandsweatarearealisticconcernforlongdistanceathletes.Althoughtheathletesinthisbookhave demonstratedadequatezincintakes,itisadifficultmineraltoassessbecauseallfoodshavenotbeenanalyzedforzincandthebioavailabilityofvariousfoodsdiffers. Vegetariandietsgenerallycontainadequateamountsofzincfromfortifiedgrains,legumes,cheese,andpeanutbutter.However,duetofiberandphytatesfoundin plantfoods,zincbioavailabilitymaybecompromised. Phytochemicals Oneofthehottestnewtopicsinnutritionisphytochemicals.Althoughthehealthbenefitsofsomeofthesepotentsubstanceswerealreadyknown,thetermusedto describesomeofthe"phyto"containingfoodsisnewtothepublic. Phytochemicalsarenonessentialnutrientsfoundinthousandsofplants(theoriginofphyto).Thesecompoundsactasantioxidants,preventtheformationofcancer causingnitrosaminesinthedigestivetract,blocktheenzymesthattransformharmlesschemicalsintocarcinogensthatbindDNA,orneutralizecarcinogensbeforethey canbindtoDNA.Infact,theNationalCancerInstitutehasspentinexcessof$20millionoverthelastfiveyearsresearchingtheanticancerpotentialofplantfoods. Theinclusionoffoodssuchassoymayevenhelptoreducecholesterolandtriglycerides. Consumingadietrichintheseplantfoodsisanother"strawinthehat"forvegetariandiets.Foodsandherbswiththehighestanticancer

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potentialaregarlic,soybeans,cabbage,ginger,licorice,carrots,celery,cilantro,parsley,andparsnips.Modestlevelsofcancerprotectiveactivitycomefromonions, flax,citrus,turmeric,cruciferousvegetables,tomatoes,peppers,brownrice,andwholewheat.Foodswithmildactivityareoats,barley,mint,rosemary,thyme, oregano,sage,basil,cucumber,cantaloupe,andberries. ManyofthesefoodsandotherphytochemicalrichfoodshavebeenincludedintheVSNGPeakPerformancemenusinchapters9and10.Someofthebestrecipes areStephens'NoHorsingAroundVeggiePlate,Hanners'PhytoVeggieExplosion,andRuth'sIronwomanPho,foundinthischapter. Althoughtherehasbeennodirectlinkfromphytochemicalstosportssuccess,perhapssomeoftheantioxidantpropertiescanhelpwithmusclerecoveryand performance.Perhapsitisotherunidentifiedcompoundsinthesefoodsthathelpwithsportperformance.Andataminimum,ifeatingthesefoodskeepstheathlete healthier,thentheathletewillperformbetter. Someofthefoodsandtheirphytochemicalsarelistedinthetablebelow. PhytochemicalsandHealthBenefits Food Garlic,onions,leeks, chives,shallots Hotpeppers Tomatoes(redpigment inotherfruitsand vegetables) Phytochemical HealthBenefit Allylicsulfides Reduceformationofnitrosaminesstimulateenzymesthat detoxifycarcinogensmayhelpwithimmunedefenses PreventscarcinogensfrombindingtoDNA Antioxidant

Capsaicin Lycopene

Tomatoes,strawberries, Chlorogenic andpineapple acid Berries Ellagicacid

Preventscarcinogenicmoleculesfrombindingtocells

Neutralizescarcinogens

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Food Soyproducts

Phytochemical Flavonoids, phytosterols,genistein

HealthBenefit Keepcancercausinghormonesfromlatchingontoa cellreceptorsitepreventtumorsfrombecomingsolid andpossiblyreducecholesterol Antioxidant

Greenandblacktea

Flavonoids, polyphenols Glutathione

Avocadosand watermelon Cruciferousvegetables

Antioxidant

Indoles,sulforaphane

Stimulateenzymesthatmakeestrogenlesseffective, possiblyreducingcancerriskmayreducestomach, colon,andbreastcancersbytriggeringanenzymeto transportcarcinogensoutofthecell Mayinhibitthegrowthofestrogenstimulatedbreast cancer Shrinkstumorsandpreventsregrowth Preventbindingofpotentiallycarcinogenicmolecules madeduringproteindigestion Preventcarcinogensfromreactingwithtargetsites Deactivatepotenthormonesthatstimulatetumorgrowth, especiallyinbreastandprostatecancerphytates suppressfreeradicalsandactasantioxidants Inhibittumorgrowthantiinflammatory,anticlotting properties Antioxidant Preventcarcinogensfromreactingwithtargetsites Produceenzymesthatdeactivatecarcinogens

Flaxseed

Lignins

Citrusfruits

Limonene

Strawberries,pineapple, Pcouramic,ferulic, bellpeppers andcaffeicacids Grains Grains Phenols Phytatesandlignins

Grapes

Resveratrol, flavonoids Quercetin Tannins Terpenes

Grapes Tea Oranges,eggplant Licoriceroot

Glycyrrhizen(and400 Enhancesimmunitybysuppressingprostaglandinsthat otherphytochemicals) areimmunesuppressorsblockssexhormones,adds antioxidantaction

Page149

Ruth'sIronwomanPho Makes1serving 1/2cupbrownlonggrainrice,cooked 1cupkale 1/2cupbroccoli 1tspmiso 2tbsyeast 1tspchilisauce(optional) 1clovegarlic Mixinlargeservingbowl.Filltotopwithwater.Heatinmicrowave4minutes.Serve. Nutrientsperserving:244calories,14gramsprotein,43gramscarbohydrates,2gramsfat,4gramssugar,61/2gramsfiber Dietarycomposition:22%protein,70%carbohydrates,7%fat VSNGfoodservings:11/2vegetables,1.5grains Goodsourceofvitamin:A,C,B1,B2,B3,B6,E,K,folate,pantothenicacid,phosphorus,manganesemoderatesourceofpotassium,magnesium,iron

Page150

Stephens'NoHorsingAroundVeggiePlate Makes1serving 1cupmashedpotato* 1cuplonggrainbrownrice* 1cupasparagus 1cupbroccoli Preparemashedpotatoes,freshorpackaged(seeauthor'sfoodfitnessnote).Preparerice(seefoodfitnessnote).Steamvegetables. Nutrientsperserving:466calories,18gramsprotein,97gramscarbohydrates,4gramsfat,1grammonounsaturatedfat,1gramlinoleicfat Dietarycomposition:15%protein,78%carbohydrates,7%fat VSNGfoodservings:13/4vegetables,51/2grains GoodsourcesofvitaminB1,B3,B6,A,C,E,K,folate,sodium,potassium,magnesium,selenium,phosphorus,manganesemoderatesourceofvitaminB2, pantothenicacid,copper,zinc,iron *FoodFitnessNote:Barbara'shasaquick,wholesome,chemicalfreemashedpotatomix.Asalways,brownriceisbest!

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Hanners'PhytoVeggieExplosion Makes2servings 1cupcarrots,biascut 1/2cupscallions,chopped 1/2cupbokchoy,stemsandgreens 3freshenokiorshiitakemushrooms 1cupmungbeansprouts 1cupsnowpeas OrientalPhytoFrySauce 1/2cuporangejuice 1/2cuplitesoysauce 1tbsDijonmustard 1tbsricevinegar 1tbshoney 1tbswater 1/2tbscornstarchorarrowroot 1/2tbsgarlic Addallsauceingredientsinsmallsaucepan.Bringtoboil.ServeoversteamedPhytoVeggies.Watchforexplosion! Nutrientsperserving(withsauce):297calories,17gramsprotein,60gramscarbohydrates,1gramfat,27gramssugar,6gramsfiber Dietarycomposition:17%protein,60%carbohydrates,2%fat VSNGfoodservings:2vegetables,.5fruit,1.5grains,.5protein GoodsourceofvitaminA,C,K,folate,sodium,potassiummoderatesourceofvitaminB1,B2,B3,B6,pantothenicacid,phosphorus,magnesium,iron

Page152

AssessingVitamin,Mineral,andPhytochemicalNeeds Onewaytoassessyourneedforpotentialmissingvitamins,minerals,andphytochemicalcontentofyourdietistocompareyourpresentdietwithsomeofthe informationprovidedinthischapter.Youcanalsofindthespotlightvegetarianathlete'snutritionprofile(AppendixA)thatmatchesyoursportorfoodintake.Takethe profileandtrytomatchitorusetheFoodFitnessSuggestionsbelowtheprofiletoimproveyourintake.Thiswillgiveyouameansofcomparisonandtheapproximate nutritionalbenefitsanddeficienciesofyourdiet. Ifyouwanttogetmorepersonal,youcanalsousethedietaryassessmentforminAppendixB,calculateyournutrientneedsusingtheformulasfromchapters1 through5,andcomparethemtothespecificcalorieprogramsandmenusinchapter9.Afteryou'refinished,askyourselfthefollowingquestions: Doyou... EatenoughvarietytopotentiallymeettheRDAsforyourvitaminormineralneeds? Eatenoughfood(calories)tohelpassimilate,transport,andmetabolizethevitaminand/ormineralinquestion? Consumeanabundanceofproductssuchasfiber,phytates,oxalatesfoundinteas,andotherfoodsthatmightbindyourintakeofvitaminsand/orminerals? Preparethefoodsyoupurchaseinatimelyfashion? Storethefoodsinhot,light,orexposedareasthatmaycauseyoutolosevitaminsandminerals? Havespecialneedsthatmaywarrantadditionalvitaminsandmineralsfromsupplementalfoods,shakes,orpills?(Seechapter8.) Haveamedicalproblem,orareyoupregnant,growing,drinkalcohol,smoke,ortakebirthcontrolorothermedicationsthatmightvalidatetheneedforadditional amounts?

Page153

Believeyourdietischockfullofenergyandnutrientsbutcontinuetofeeltired,lethargic,anddepleted? Hearfromyourphysicianorregistereddietitian(RD)thatbloodtestsindicateapotentialdeficiency,likeirondeficiencyanemia? Findanyofthesignsandsymptomsinthechartbelowthatmayindicateasubclinicaldeficiency? Seeaphytochemicalrichfoodthatyoucanadd,flavor,orseasonyourfoodwithtogainthepotentialhealthbenefits? Afteransweringthesequestions,ifyouhaveanydoubtsthatyoumightnotbegettingenoughnutritiousfood,youcanmakesimplechangestomoreofthebest. Someofthesechangescaninclude varyingandpurchasingnewfoodsfromeachofthefoodgroupsinchapter9.Trynottogetintoafood''jag,"eatingthesamefoodsdayafterday.Selectavariety ofproteinsources,grains,vegetables,fruits,anddairyproductsoralternativesfromeachfoodgroup. choosingatleastfivecolorsoffoodeachdaywhite,brown,yellow/orange,green,andredtoensurethebestopportunitytoconsumeallthevitaminsand minerals. choosingthedeepestcoloredfoods,forexample,deepgreenversuslightgreensalads,orbrownriceinsteadofwhiterice.Pigmentsfromfoodsmakeourmeals colorfulandalsoprovidevaluablephytochemicalsandantioxidantstomakeourmealsrichwithhealthbenefits. eatingthefreshfoodsyoupurchasewithintwodays.Shopforthosefoodsthroughyourlocalfarmer'smarketorCommunitySupportedAgriculture(seechapter 10). storingallfoodsindarkcontainersincool,drylocations.Investinsomeairtightplasticcontainers! preparingfoodswithminimalliquids,cookingtime,waterandacids(juice,vinegar,tomatoes).

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CraigHeath Professionalfigureskater

Age:30 16yearsvegetarian(veganforthelast5 years) Reasonforbecomingvegetarian:"When Iwasfourteen,Iputitalltogether.WhenI atemeat,Istartedtorealizethatadead animalwasactuallyonmytable.Ijust couldn'teatitanymore.Ifirststopped eatingcows,thenpigs,thenchickensand turkeys.ItwasnotuntilfiveyearsagothatI stoppedeatingdairy." Advantagesofbeingvegetarian:"Iamalwaysfullofenergyandhavealarge amountofstamina.Sincestrengthandstaminaplayanimportantrole,thisismy advantage.I'malsoabletoplayrolesmuchyoungerthanmyagebecauseofhow healthybeingvegankeepsme." Challengestobeingvegetarian:"Beingontheroadtentoelevenmonthsofthe yearkeepsmefromeatingmyhealthiest.Ialwaysmakethebestoutofasituation withorwithoutafridgeandkitchen." Favoritepreskatemeal:pastawithtomatosauce,water,andsportdrink Favoritesnacks:peanutbutterandjellysandwich,ricecakes,healthnutcookies Favoriteonepotmeal:Heath'sSkatingMexicanFiestaMeal(page95)

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PARTTWO PLANTBASEDPEAKPERFORMANCE

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8 SupplementingtheSportsMachine
Asaworldclasstriathlete,sixtimeHawaiiIronmanchampion,masterstriathletephenomenon,and23yearvegetarian,DaveScottrecognizestheneedtofuelthe sportsmachineat150%toraceandfunctionatpeakperformancelevels.Dave,44,isatriathloncampdirectorandcoachtohundredsofDavewannabesfromthe novicetotheelitelevel. AlthoughDavewasmacrobioticfor2years,heiscurrentlyasemivegetarian.Marriedandthefatherofthreesemivegetarians,Davegaveupmeatwhenlatework hourscausedindigestionproblemsformeatbaseddinners.Hehadotherconcernsaboutcholesterolandsaturatedfat,andenvironmentalissuesweremounting(see Preface). Dave'scurrent11/2to3hourtrainingdaydoesn'twarrantthesamefoodintakeashis8hourperdaycompetitivetrainingyears.However,hismiddleage maintenanceprogramfueledhimtoasixthplacefinishinthe1996HawaiianIronmanatage40in8hours38minutes. Davedrinksbeerand/orwineonceaweekandtakesnomedications.HesupplementshisfoodintakewithPowerBarsthreetimesdaily,amultivitamin,vitaminsEand C,betacarotene,andiron.Withthisprogram,heclaimstohave"noupsordowns"inhistrainingperformance.

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The4BillonDollarQuestion
Athletesatalllevelsofcompetitionaresearchingforwaystogainacompetitiveadvantageintheirspecificsport.AccordingtotriathlonlegendScottTinley,"I'mnotdifferent.If theresearch lookscredible,I'llswallowit." Triathlonmagazine,September1997

OneofthefirstquestionsIamaskedasasportsnutritionistandathleteisifIbelieveinsupplements.Myanswerisyesandno. FirstIworkwithanathlete'sfoodintake,eating,andlifestylebehaviorstomakesuretheverybestfoodsarebeingselectedandconsumedatappropriatetimes throughoutthetrainingperiod.Ithenmassagetheathlete'spresentlifestylesothatthosemostnutritiousfoodsarepurchased,stored,prepared,andconsumedin comfortableandrelaxingenvironments.Sinceathletestendtoeatontherun,foodsareoftennotpreparedsafelyincleanenvironments.Eatingintransitforcesthe athletetoimproperlychewfoodandeatexcessiveordeficientamounts. Allthesefactorswillaffectthebioavailabilityofnutrientsfromthosefoodsandruintheenjoymentofeating.Afterall,thepeakperformancedietisnotjustabout gettingpotassiuminabanana. AfterIassessthesefactors,alsodiscussedinchapter7,Isharemyopinionaboutsupplementationandthepotentialeffectsonsportperformance.Myansweristhat somevitamin,mineral,andherbalsupplements,includingsportdrinks,bars,andshakes,areextremelyhelpfulandappropriateforcertaingroupsofpeopleatspecial timesintrainingandlife.However,supplementsarenotnecessaryforeveryoneallthetime.Infact,forsome,supplementationcandomoreharmthangood...for healthandforthepocket! About84%ofworldclassathletestakenutrientsupplements,and80%oftheathletesprofiledinthisbookusesupplementsforavarietyofreasons.Alistoftheir dailysupplementsisincludedonpage160.
...whenyou'redoinganythingyoucantogainafewsecondshereorthere,it'sdifficulttodeterminetheeffectivenessofoneproductoveranother.Ontheotherhand,ifyou're dangerously

Page159 lowinoneparticularmineralandhappentostumbleuponavehiclethatwillboostthelevels,thenewfoundenergycanbeastounding. ScottTinley,Triathlonmagazine,September1997

They'renotalone.Supplementsareusedbyatleast40percentofallAmericans.TheCouncilforResponsibleNutritionhasestimatedtheyearlyretaildietary supplementexpenditureas$4billionperyear,anumberthatincreaseseachyear. Inanefforttomonitordietaryproductsmoreeffectivelyandprovidehealthconsciousconsumerswithbetterinformationaboutvitamins,herbs,andotherdietary supplements,theFoodandDrugAdministration(FDA)requirestandardized"SupplementFacts"labelsasofMarch23,1999. Thelabelsaresimilartoafoodlabel,listingtheproductservingsize,calories,andacompletelistofingredients.WellestablishednutrientslikevitaminsAandCwill appearatthetopofthelabelwiththe"%DailyValue."Abarmustseparateotherquestionableingredients. Labelsforherbproductshaveadditionalrequirements.Thelabelmustlistthecommonnamefortheplant,thepartoftheplantused,andtheamountineachtablet. Thesegovernmentimposedstandardswillhelpconsumersusetheirmoneymorewiselyonsupplementchoices.Theselabelswillalsohelpathletesandothersselect productsthatwillsafelycomplementtheirpresentfoodchoices.Ifindoubt,speakwithaRegisteredDietitian(RD)whospecializesinplantbaseddietsforsports.A listingofgroupsthatcanreferyoutoalicensedand/orcertifieddieteticprofessionalcanbefoundinAppendixC. Inthemeantime,thischapterwillgiveyousomeinformationonthevalidity,safety,andconsumptionofsupplementsforsportperformance.However,innowayare thesesupplementdescriptionsarecipeforyoursportssuccess. Inreality,theaveragevitaminandmineralintakeoftheVSNGathletesreflectsnodietarydeficiencies.Withoutsupplements,theirplantbaseddietsprovideinexcess oftheRDAformostofthevitamins,minerals,andtraceminerals.Theathletes'dietaryintakesthatexceeded100%oftheRDAsarelistedinthetableonpage161.

Page160 TopSupplementChoicesof TheVegetarianSportsNutritionGuideAthletes Mostpopularsupplements Multivitamin(8) VitaminC(6) VitaminE(4) Creatine(4) None(3) Supplementsprimarilytakenbyoneathlete* VitaminB12 Calcium GreenFoods:superbluegreen,algae,spirulina,and/or chlorella Mix:yeast,lecithin,wheatgerm,andmolassesoatbran Plantbasedcolloidalminerals Enzymes EMergenC VitaminBcomplex Sportdrinks NutriRxwithcreatine Chromium St.John'swort Echinachea

Iron(2) Proteinpowdersordrinks(2) Betacarotene(2) PowerBars(2)

Goldenseal Glucosamineandsodiumchondroitin Drinksgreentea/caffeine Argininedrink Ginkgobiloba Pycnogenol Grapeseed Phosphatidylserine Meatonin Magnesiummalate Alphalipoicacid Wheyprotein Carnitine Glucosamine Glutamine Glutathione PanaxGinseng

Note:Thenumberinparenthesesindicateshowmanyofthe17athletesusethissupplement. *Mostofthesupplementsonthe"single"supplementlistareconsumedonaregularbasisbydoubleironman championGaryGromet.Maybeheknowssomethingwedonot,orheisjustfortunatetoownahealthfoodand supplementstoreandhavetheseproductsreadilyavailabletohim.(Seepage238forGary'sprofile.)

Page161 VSNGSpotlightAthletes'DietaryIntakesofVitamins andMinerals*thatExceeded100%oftheRDAs VitaminorMineral VitaminA Thiamin,B1(mg) Riboflavin,B2(mg) Niacin,B3(mg) Pyridoxine,B6 Folate( g) VitaminB12( g) VitaminC(mg) VitaminK( g) Potassium(mg) Phosphorus(mg) Magnesium(mg) Iron(mg) Manganese(mg) Selenium(mg) Copper(mg) (RE):RetinolEquivalents ( g):Micrograms *Averagedietaryintakes(excludingsupplements)of1215athletes,excludingmyself. TheseVSNGathletesreceivedsubstantialbutnotoveradequateRDAsofbiotin,50%vitaminD,54%vitaminE, 82%sodium,66%zinc,72%andcalcium,95%. ForveganathletesBen,Ruth,Charlene,andCraig,anaverageoftheirdailyconsumptionofvitaminsandminerals throughfoodshowedlevelsof79%to538%oftheRDAsforallnutrientsexceptbiotinandvitaminD. AmountConsumed 3,000RE(9,990IU) 2.9 2.2 29.0 3.3 656.0 3.7 327.0 421.0 4,374.0 1,736.0 569.0 22.0 7.7 0.15 2.4 RDA 1,000(RE) 1.2 1.4 15 2 200 2 60 80 2,000 800 350 10 3.5 .070 1.53 %RDA 300 239 160 192 163 328 184 546 526 219 217 163 217 220 214 105

It'sobviousthataplantbaseddietwillprovideadequateamountsofvitaminsandminerals.Butdoathletestrainingandcompetingatahigherlevelneedmore?Do recreationalathleteshavespecialneeds? Remembersomeofthequestionsyouaskedyourselfinchapter7regardingtheimpactofyourhealthstatus,trainingintensity,environmentaltrainingconditions,food purchasinghabits,andother

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factorsthatmayaffectyourvitaminandmineralstatus.Whatdoestheresearchhavetosayaboutsupplementationandsportsperformance? ResearchSays... Mostreliableresearchdoesnotjustifytheneedforextrasingleorcombinationvitaminsupplementsexceptwhentheathleteisinadeficiencystate.Toooften, insufficientdata,limitedsubjectsandcontrols,nodietrelationship,orasportspecificdisciplineinvestigatedunderuncontrolledconditionsisusedtolookatthevalue andbenefitsofavitamin,mineral,orothercompoundforperformance. Thisleavessportsnutritionists(RD)morelimitedintheadvicetheyofferonsupplementation.However,itdoesnotdetertheindividualsselling,promoting,ortestifying onbehalfofthemiraclevaluesofanysupplement.Therefore,theathleteisvulnerabletoadvertisementstoutingthebenefitsofaspecificsupplementonspeed,energy, and/orendurance.Tothecompetitiveorprofessionalathlete,thiscanbeverytemptingbetterperformancetimesmeanmoneybackinhisorherpocket.Promoting others'productsregardlessofresultsinexchangeforsponsorshipfundingcanbeasignificantsourceofincomeforthesubworldclassathleteandothers. Thiscuttingedgereviewsummarizessomeofthemostpopularsupplementsand/orothersubstancesconsumedbyathletes,alongwiththebestresearchavailableat thetimeoffinishingthisbook.Keepinmindthatthisresearchseemstobeupdatedweekly. TheBVitamins TheBvitaminsareinvolvedinenergyproductionfromcarbohydratesandfatsandwithredbloodcellformation.Therationaleforusingsupplementsisduetotheir physiologicaleffectontheathleteandthefactthatprolongeddeficiencycanaffectenduranceperformance.Sincecookingandtheuseofcertainmedicationscanaffect nutrientabsorption,itmaybelikelythatasecondarydeficiencyexists.Signsofpotentialdeficienciesaredescribedinchapter7.Therefore,itseemslogicalthatany activityrequiringadditionalenergywouldjustifytheneedforextraB's.

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ThiaminB1 Variousreportssuggestadefinitivelinkbetweenhighcarbohydrateintakes,physicalexertion,andthiaminneeds.Vigorousexerciseisaccompaniedbyanincreased demandforthiaminforenergyandproteinbreakdown,specificallytheBranchedchainaminoacids(BCAAs).Moderateexerciseisnotreportedtohavethissame effect.Althoughmanyreportsonthiaminandexercisedonotincludedetaileddietaryinformation,severalresearcherssuggestthatthiaminintakesintherangeoftwo tothreetimestheRDAof1.53milligrams/dayisadequatefortheincreasedenergydemandsofmoderateaerobicexercise.Onlythoseonhighcarbohydratediets wouldbenefitfromahigherdailydose.Furtherstudiesareneeded,however. RiboflavinB2 Althoughriboflavinsupplementationhasnotbeenshowntoenhanceperformance,riboflavin(B2)isinvolvedinprotectinghemoglobin,andhemoglobincarriesoxygen tomuscles.InB2deficientathletes,riboflavinneedsmayincreasehowever,supplementationfortheadequatelyfedathleteisnotwarranted. NiacinB3 Niacin(B3)alsodeliversoxygentotheworkingmuscle.Niacinhelpswithfat,carbohydrate,hormone,andtissuemetabolism.Itisspeculatedthattakinglargedosesof niacincanactuallybedetrimentaltoperformancebycausinganincreaseinglycogenuseandadecreaseinbloodfatsandfatsusedfromadiposeduringexercise.In addition,ifmoreglycogenisused,morelacticacidisproduced,inhibitingfatasanenergysource.Therefore,basedoncurrentevidence,thereisnoneedoradvantage forniacinsupplementationinsport. PyridoxineB6 Pyridoxine(B6)isneededforproteinmetabolism.Adeficiencydecreasesglycogenusedforenergyandhemoglobinformation.Highproteindietsmaywarranthigher needshowever,researchwithathletesdoesnotjustifytheneedforsupplements,nordoesitshowenhancedeffectsonsportsperformancewithadditionaldosesof pyridoxine.Sinceatoxicitycancauseparalysisandothernerverelatedconditions,supplementationisnotadvised.

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FolateandCobalaminB12 Folicacid(folateinfood)isinvolvedinDNAproductionandredbloodcellformation.VitaminB12protectsnervefibersandworkshandinhandwithfolateto manufactureredbloodcells.AdeficiencyinB12,folate.orB6cancauseatypeofanemiacalled''perniciousanemia."SinceB12isfoundprimarilyinanimalproducts, vegansneedtoconsumefortifiedfoods,sportbars,shakes,and/orsupplementsthatmeetdailyneeds. Despitethispotentialconcern,athletesfromcontrolledstudieshavenotbeenfoundtobedeficientintheseBvitamins.SupplementsandinjectionsofB12havebeen usedbyathletestoimproveenergylevels,butthereisnoevidencetosupportthispracticeinnondeficientindividuals. OtherBvitamindeficiencyconcernsbroughttothepublic'sattentionaretherelationshipbetweenthesevitaminsandheartdisease.AdeficiencyofB12,B6,orfolate canleadtocoronaryproblems.Folatedeficiencyanemiacanaffectthefetusesofpregnantwomentherefore,folicacidhasrecentlybeenaddedtothefortificationlist onprocessedfoods. PantothenicAcidandBiotin Pantothenicacidandbiotinregulatemanymetabolicprocessesthatareimportantforexerciseperformance.PantothenicacidisapartofacetylCoA,involvedinthe manufacturinganduseoffattyacidsandpyruvate.Biotinisalsopartofthecomplexpyruvateneedstomakeglucoseforenergy.Deficiencieshavenotbeenreported withpantothenicacid.Becauseintestinalmicroorganismscansynthesizebiotin,deficienciesarealsorarelyseeninthisBvitamin.Minimalresearchhasbeendevotedto theeffectsofsupplementationonperformance,yetathletesgenerallytakethesevitaminsasapartofaBcomplexformula.Supplementationisnotwarrantedatthis time. VitaminC VitaminCisthemostpopularsupplementofthisbook'sathletesandthemostpopularsupplementusedbythepublic.VitaminCplaysacriticalroleinmanyfunctions importanttosportsperformance,asdescribedinchapter7.Researchshowsthataslightdeficiencycanaffectperformanceandimmunityintheathlete.

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ResearchalsoshowsthatlevelsofvitaminCcanfallafterlongdistancerunning.Inonestudy,runnerswhoconsumed600milligramsofvitaminCthreeweeksbefore a42Kracedevelopedfewerupperrespiratoryinfectionsthanunsupplementedrunners.Anotherstudyshowedlessmusclesorenessinathleteswhoconsumed3 gramsofvitaminCbeforeand4gramsafterstrenuouscalfmuscleexercises. SincetheamountofvitaminCisfurtherreducedbycookingorbytheconsumptionofcertainmedications,exercisingintheheat,smog,cigarettesmoke,andheavy metalexposureandlargeamountsmaybelostinsweat,supplementationmaybereasonableinasuggestedrangeof100500mgperday.Somethingsyouneedto considerbeforeyourunoutforyournextbottleofvitaminCare: Althoughsupplementsmaybewarranted,therearefewstudiesinwhichvitaminChasbeenusedasasoleantioxidantbeforeanexercisebout. Chronicmultipledosescanincreasekidneystones,decreasebloodcoagulationtime,andcauseGIproblems.Longtermusecanevencauseironoverloadcardiac death(causedbytheabilityofCtoimproveironabsorption). Myrecommendationsforsupplementingwiththewatersolublevitaminsare: VegetarianathletescanmeettheirvitaminBandvitaminCneedsthroughhealthygrain,bean,pea,vegetable,andfruitchoices.Noneofthespotlightathletes'diets weredeficientinthesevitamins,withtheexceptionofbiotin.However,thisvitamincanbereplenishedinternally. Ifonewantstosupplementthewatersolublevitaminsandmaintainenergylevelswhiledoingso,itisbesttogetthevitaminsbyeatingasportbardaily.Someofthe sportbars,suchasPowerBarHarvest,ForzaBullet,GeniSoyProteinBar,Balance,andGaryNull'sBar,allprovideaminimumof20to50%oftheRDAsfortheB vitamins.PowerBar,Stoker,Ultrafuel,andTigerSportprovide100%.Allbarsprovide100%ofvitaminC.Ultrafuelprovides420%. Anotheravenueofsupplementationisfluidsupplements.TwoproductsonthemarketareGreensToday,byTheOrganicFrogCompany,andEMergenC,by Alacer.Thesesupplementsareeasytouse.

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Theycomeinindividualizedpacketsofpowder,whichareeasytotakeontheroadandblendwithwaterorjuice. IenjoyblendingGreensToday,asoybasedproteinformulamadewith23gramsofsoyisoflavones,72otherphytochemicals,vitamins,andminerals,withiceand wateraftersomeofmymorningworkouts.ItisplentifulinvitaminsBandC.Italsohasabout176caloriesofcarbohydratesandproteinenergy EMergenCisaneffervescent,caloriefreesupplementthatChrisCampbellandIbothuse.Whenaddedtowater,this"fizz"drinkprovidesanabundanceofB vitamins,1,000milligramsofvitaminC,andtheelectrolytes.SinceI'maheavysweaterandrealvitamin/mineralloser,thisismyfavoritesupplementduringlong,hot, humidMiamirunsandironmandistanceeventsduringthesummermonths.Theyhaveavarietyofflavorshowever,Ienjoythecranberryflavor.Seetheadditional benefitsofcranberriesonvegetariandietsinchapter6. FatSolubleVitamins Fewstudiessuggesttheneedforadditionalamountsoffatsolublevitaminsortheirpositiveinfluenceonphysicalperformance.WhilevitaminsDandKandbeta carotenesupplementshavenotbeenshowntoimproveperformance,andinfactcanbetoxicinsupplementalform,athletesshouldfocusonconsumingfoodsrichin thesevitamins.Recentevidencehassuggestedapotentiallinkbetweenbetacarotenesupplementationandanincreasedriskoflungcancer.Sincevegetarianathletes havenoproblemconsumingenoughgreensandorangecoloredvegetablesorgettingenoughsunlightorfortifiedmilkanddairysubstitutestomeettheirdailyneeds, supplementingwithvitaminsA,D,andKisnotwarranted. SupplementingwithvitaminEmayhavesomevalidityunderspecialconditions.AlthoughvitaminEdeficienciesarerare,athleteswhomaintainahighcarbohydrate, lowfatdietmayhavealowintake.ThereisalsosomeevidencetosuggestthatsupplementalvitaminEasanantioxidantmayaugmentoxidativemusclestress, especiallyinuntrainedindividualsandtheelderly.Ataltitude,vitaminEsupplementsshowedimprovementsinVO2max,decreasedsubmaximaloxygenintake,and reducedoxygendebt.Ithasnot,however,beenshowntohaveaperformanceenhancingeffectineliteathletestrain

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ingatsealevel.Therefore,aneedforsupplementationcanbesatisfiedbyconsumingfortifiedsportbars,cereals,andsportdrinkslikePerformbyPowerBar.You canalsogetextravitaminEbysprinklingwheatgermonyourfavoritevegetabledish. Minerals Iron Athleteswhomaybeatincreasedriskforirondeficiency,suchasregularandheavilymenstruatingfemales,enduranceathletes,andlowbodyweightandlong distancerunners,maybenefitfromironsupplementation.Thetotalironlossesmaybeashighas2milligramsperdayinrunnersfromsweatandGIbleeding. Thevegetarianathletesinthisbookconsumeadequateamountsofironthroughtheirdietarychoices.Sportbars,shakes,andsupplementsprovideadditionalamounts. Therefore,unlessanathletehasbeendiagnosedashavingirondeficiencyanemia,toomuchdietaryironinhibitszincabsorption,stimulates"freeradicals,"andmay leadtoheartdisease.Maleathletesshouldnottakesupplementsunlessadeficiencyhasbeendiagnosed.Forothers,18to50milligramsofferroussulfateappearsto bethemosteffectiveinraisingtheathlete'sserumferritinlevels. Toimprovetheintakeandavailabilityofironwithoutsupplementation: Donotconsumecalciumandironproductstogetheratthesamemeal. Limittheamountoffiberwithhighironmeals. Takeacitrussourceofatleast100milligramsofvitaminCwithanironrichfoodtoincreaseabsorptionupto400%. TheElectrolytes Potassium Gettingenoughpotassiumisnotusuallyaproblemforvegetarianathletesandotherplantbasedeaters.Supplementsaregenerallynotrecommendedexceptunder extremeconditionssuchassweatinganddiarrhea.Underotherconditions,potassiumlossesarenegligible.

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Potassiumsupplementscanactuallybepotentiallydangerous.Abnormallyhighlevelsofpotassiuminthebloodcanresultincardiacarrhythmia. SodiumandChloride Deficienciesinthesemineralsfromexcessivesweating,criticalforthemaintenanceoffluidsandnerveimpulsesformusclecontraction,arenotdesirable.Ifyou'vehad thechancetoseeorparticipateinalong,hotmarathonorironmancompetition,thenyouknowabouttheIVlineattheendoftherace.Replacementsofthe electrolytesarekeytosuccessandlife! Sinceconsuminganexcessofwaterduringenduranceexercisemayalsoresultinhyponatremia(lowsodiumintheblood)andcausedrowsiness,muscleweakness, cramping,confusion,andseizures,sportdrinkswithelectrolytesarerecommendedforthelonghaul. Author'ssuggestion:ConsumesportdrinkslikeGatoradeonahotday,andsnackonsaltedlowfatchipsandothersaltysnacks.Thesedrinksandfoodscan actuallybebeneficialtothetropicallytrainedorracingathlete.Sincevegetariansareknowntolimittheirintakeofprocessedfoods,theirdietsareoftenfoundtobe lowerinsodiumthanothers.SaltingsomeofyourfavoritedishesandseasoningsomeoftheVSNGrecipesisrecommendedanddesirable. Zinc Inrelationtoperformance,zinchasseveralfunctionsthatmaybeimportant.Sincezincregulatestheactivityofenzymeslinkedtoenergymetabolisminthecell,zinc maybelostduringstrenuousexercise.Exercisehasbeenshowntoincreasezinclossfromthebody.Oneofthedrawbackstolongtermsupplementationisthe loweringofhighdensitylipoprotein(HDL)cholesterol(seechapter5),protectiveagainstheartdisease. Author'ssuggestion:Zinciseasytofindinfortifiedsportbars,cereals,andshakes.Tomaximizezincabsorption,trythefollowing: Drinkteaandcoffeebetweenmeals. EmphasizethehighzincVSNGrecipesandsnacksinyourpeakperformancediet. Usezincfortifiedfoodsasneeded.

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Calcium Sincecalciumisnecessaryformusclecontractionandotherlifeandstructuralfunctions,itisalwaysdemanded.Althoughnotaproblemnutrientinvegetarianathletes, inamenorrheicorpostmenopausalwomenlowcalciumintakesandlowestrogenlevelsmayrequireadditionalcalciumtoreachalevelof1,500mgdaytoachieve balance.Eventhoughtherearenoergogeniceffectsassociatedwithcalciumsupplementation,anadequateamountissuggestedtomaintainperformance. Author'ssuggestion:Sportbarsandshakes,fortifiedsoymilks,andlowfatdairyaregoodsourcesofcalcium.Recently,foodsinthegeneralmarketsuchascottage cheese,orangejuice,tofu,yogurt,soymilk,andotherdairyalternativeshavebeenfortifiedwithcalcium.Evengumandwaterhaveincludedcalciumintheirformulas! Selenium SeleniumfunctionswithvitaminEtoprotectcellsfromdamage.Littleresearchonitseffectsonsportsperformanceexists,exceptinconjunctionwithotherantioxidant supplements.Seleniumsupplementscouldbeextremelytoxic.UsingCharlene'sSkatingSupplement,sprinklingwheatgermonyourmorningcerealoronStephen's NoHorsingAroundVegetablePlate(chapter7,page150),orhavingyourmorningoatswithbranandorangejuicecanprovideaseleniumrich,plantbasedwayto startyourday. Charlene'sSkatingSupplement Makes1serving 1tspwheatgerm 1tspmolasses 1tspoatbran 1/4ozlecithin 1tspbrewer'syeast

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Nutrientsperserving:86calories,2gramsprotein,8gramscarbohydrate,7gramsfat,3gramssugar Dietarycomposition:8%protein,31%carbohydrates,61%fat VSNGfoodservings:1/2grain,1fat GoodsourceoffolatemoderatesourceofvitaminB1andphosphorus Charleneaddshersupplementtojuiceoroatmealandtakesitacoupleoftimesperweek. Charlene'sSkatingSupplementaddedto1/2cuporangejuice Nutrientsperserving:142calories,3gramsprotein,21gramscarbohydrates,7gramsfat Dietarycomposition:7%protein,53%carbohydrates,40%fat VSNGfoodservings:1fruit,1fat GoodsourceofvitaminB1,C,folate,phosphorus Charlene'sSkatingSupplementaddedtooatmeal Nutrientsperserving:231calories,8gramsprotein,33gramscarbohydrates,9gramsfat,2gramssaturatedfat,1grammonounsaturatedfat,1gramlinoleicfat,4 gramssugar,3gramsfiber Dietarycomposition:13%protein,54%carbohydrates,33%fat VSNGfoodservings:2grains,1fat GoodsourceofvitaminB1,folate,phosphorus,manganesemoderatesourceofvitaminE,magnesium,selenium Copper Copperisassociatedwithoxygentransport.Adeficiencycanpotentiallycauseenergyproblemsintheathlete.Sincecopperinsupplementformactslikeanemetic (causesvomiting),singularsupplementsarenotadvised.Ahighintakeofzinc,vitaminC,iron,andothermineralsmaydecreasetheabsorption.Therefore,thebest supplementalsourcesaresportbars,shakes,nuts,andlegumes.Erika'sTrailMixpre

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paredwithBrazilnuts,almonds,hazelnuts,orwalnutscanalsoprovideanadditionaldietarysource. Phosphorus Phosphateloadinghasbeenshowntoincreaseanaerobicthresholdandimprovebufferingcapacityandcardiovascularresponsetoexercise.Thisreferstothe ingestionofalargeamountofphosphateintheformofasalt,4gramsperdayforseveraldaysbeforeacompetitiveevent.Highdosesactlikeadrugbyelevatingred bloodcells,increasingoxygendeliverytotissues,andenhancingperformance. Studiessupporta1gram,neutralbufferedsodiumphosphatefourtimesperdayforthreedayspriortocompetition.Inmalelongdistancerunners,thisdosehasbeen associatedwithanincreaseinmaximumoxygenconsumption(VO2max)andanincreaseinbloodlactate.Asixdayloadingperiodhasbeenshowntoincrease hemoglobinlevelsinanothergroupofrunners. Author'srecommendation:Donottakephosphatesaltsforextendedperiodsoftime,sincetheycaninterferewithcalciumlevels.PhosFuel,asupplementby Twinlab,hasthedoserecommendedtoachievethedesiredgoalofphosphateloadinginaneasytotakepill.Inaddition,Bvitaminsincludingbiotinareincludedinthe supplement. Magnesium Magnesium'sprimaryfunctionisenzymeactivation.Severalstudieshaveshownthatafterexercise,magnesiumislostfromthebody.Whilesweatisresponsiblefora smallpartoftheloss,urineisthemainculprit.Inonestudyofmarathonrunners,magnesiumlossesincreaseduntil12hoursaftertherace.ItwasspeculatedthatpH changesorhormonechangeswereresponsible. Author'ssuggestion:Athleteswhotrainheavilyonadailybasismightneedadditionalmagnesium.AlthoughsportbarssuchasPowerBarandStokerprovidesome additionalmagnesium,EMergenCsupplementisalsoanoptionforendurancetrainingonlong,hotdays.YoucanalsotryRuth'sIronwomanPho(Vietnamesesoup) inchapter7(page149),richinthisandotheressentialvitaminsandminerals.OthergreatsupplementalsourcesincludeCharlene'sSkatingSupplement(pages169 170),trailmixwithalmondsorcashews,oratofuandbuckwheatdishsprinkledwithwheatgerm,soybeans,corn,andpeas.

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Don'tLosetheVitaminsandMinerals Vitaminlossesoccurwiththepassageoftimefrommodernagriculturalmethodsthatproducevitamindeficientcrops,transportation,storage,refining,further processing,andcooking.Exposuretooxygen(calledoxidation),light,orheat,changesinacidity(pH),andthephysicalseparationofvitaminsfromfoodare responsible.Someofthevitaminlossesduetohandlingaredescribedinthetablebelow. VitaminandMineralLossesinFood Vitamin/Mineral AandD E CauseofLosses light,air,andacidstableincooking light,air,andhightemperaturefryingunstableinfriedfoodsduringfrozen storage loworhighacidconditionsandlight oneofthemosteasilydestroyedvitaminsexposuretolightorheatcontactwith ironorcopperutensilsminimaldestructionwhenfruitsandvegetablesareplaced immediatelyinboilingwater,maximalifplacedincoldwaterandslowlybrought totheboil(uselittlewater,placelidonsaucepanimmediatelytoexcludeair,and serveimmediately)dehydrationinmakinginstantpotatogranulesdestroysmost ofthevitaminC heatandlight heat heat,air,light,andacid50%folateislostincanning andaftercookingvegetables pasteurizationofmilkdestroys7%boilingfor3minutesdestroys30% heat,air,andlowacidenvironments40%lostwhen cannedfoodliquidsarediscarded50%B2lostfrom milkin2hoursbyexposuretobrightsunlight boiling,mineralsleachedintosurroundingwaterandjuice

K C

Pyridoxine(B6) Biotin Pantothenic acidandfolate B12 Thiamin(B1) andriboflavin (B2) Calcium,iron, phosphorus, magnesium Potassiumand sodium

mineralslostindiscardedcannedjuice

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Thebestwaytopreventnutrientlossesisbypurchasingfoodslocallygrownandsoldatfarmer'smarketsandcoops.Choosefresh,unprocessedfruits,grains,and wholegrains,orenrichedand/orfortifiedfoodsiffreshisunavailable.Storethefoodsawayfromlightandheatandpreparethemwithminimaltemperature,water,and handling.MicrowavinghasactuallybeenshowntopreventexcessivelossesofvitaminCandfolicacidwhencomparedwithtraditionalmethodsofpreparation,so athletesontherunneednotworryaboutusingthehotelsubstitutecookingfacilities. VitaminInterference Takingmedications,eatingcertainfoods,ordrinkingcaffeineoralcoholcaninterferewiththeabsorptionormetabolismofvitaminsandminerals.Thesedietary nuisancescanmakenutrientsunavailableforabsorption,alterfoodintakebymodifyingtasteandappetite,and/orinterferewithvitaminandmineralabsorptionfrom food. Prescription,overthecounter(OTC),andillegalmedicinescandoharmbecausetheyinterferewiththebody'snormaluseofnutrients.Somecompoundsnaturally occurringinfood,suchasfiber,phytates,tannins,andoxalates,canalsobindimportantmineralsinfoods.Legalmedicationsthatcaninterferewithabsorptioninclude oralcontraceptives,antibiotics,aspirin,caffeine,diuretics,laxatives,andestrogenreplacementtherapy.Illegaldrugssuchasamphetamines,steroids,cocaine,and marijuanacanalsoradicallyincreaseordecreaseanindividual'sappetiteandconsequentlyeffectvitaminandmineralstatus. SomeoftheeffectsofdrinksanddrugsonnutrientabsorptionaredescribedintheDrugNutrientInteractionstableonpage174. OtherPopularSupplements Chromium AccordingtotheNationalResearchCounciloftheAmericanAcademyofSciences,50to90%ofAmericansfailtotakeinthedailyrequirementofchromium. Situationssuchasstress,highsugarintake,diabetes,physicaltraumaandinfections,andstrenuousexercise,aswellasfoodprocessing,areallassociatedwith compromisedchromiumstatus.

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DrugNutrientInteractions Drug Legal Alcohol EffectonAbsorption,Excretion,orMetabolism

potentialdeficienciesinB1,B,,pantothenicacid,folate,vitaminC,magnesium, phosphorus reducefat,aminoacid,folate,fatsolublevitamins,B12,copper,iron,magnesium, potassium,phosphate,andzincabsorptioninterferewithvitaminKsynthesis increaseorcurbappetiteincreasecravingsforsimplecarbohydrates lowersfolateincreaseexcretionofB1,vitaminC,vitaminK,iron,potassium increasesexcretionofcalciumandmagnesiummayelevatebloodcholesterol interferewithzincstoragelowerbloodfolate,chloride,magnesium,phosphorus, potassium,B12,calcium,sodium,B reducesfolate,causessodiumabsorptionmayraisebloodsugarand triglyceridesandlowervitaminC,B6,B2,calcium,magnesium,zinc reduceabsorptionofglucose,fat,betacarotene,vitaminD,E,andK,calcium, phosphate,potassium reducefolate,B2,B6,B12,vitaminCabsorptioncausecontraceptivessodium retentionpossiblyimproveabsorptionofcalcium:lowlevelsofserum(blood) zincandironinsomewomen

Antibiotics

Antidepressants Aspirin Caffeine Diuretics

Estrogenreplacement therapy Laxatives

Oral

Illegal Marijuana

alterstasteandappetiteenhancedenjoymentofsweets:reducednutrientdensity ofdietduetohighcalorie,lowqualityfoods reducesappetiteconsequencesofstarvationlossofmusclemass,weight, water,nutrientsmayleadtoeatingdisorders

Cocaine

FoodCompounds Avidin Oxalates

eggwhiteproteinthatbindsbiotinwhenuncooked organicacidsfoundinspinach,rhubarb,beetgreens,andchocolateinterfere withcalciumandironabsorption foundinthehusksofgrains,legumes,seedsbindcalcium,magnesium,zinc, iron foundinteaandsomegrainsinterferewithironabsorption

Phytates

Tannins

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Sincechromiumhelpsinsulinregulatebloodsugar,adeficiencymaycauseglucoseintolerance.Chromiumisfoundprimarilyinplantbasedfoodssuchasasparagus, mushrooms,prunes,nuts,wholegrainbreads,cereals,brewer'syeast,andbeer.Sincechromiumhasalowabsorptionrate,supplementmanufacturershavebounditto piccolatetoincreasebioavailability. Chromiumsupplementationbecamepopularwhenpressreportshighlighteditsreportedenhancementoffat,protein,andcarbohydratemetabolismandbodyfat losses.Inthe1980s,researchersdemonstratedananabolicsteroideffectwithdosagesof200 g/day.Noneofthesestudieshasbeenreproduced. Althoughnosideeffectshavebeenassociatedwithdosesof50200 g/dayforlessthanonemonth,otherreportsshowthatthepicolinicacidinchromiumpiccolate supplementsmaycauseanemia,cognitive(mind)impairment,andkidneyproblems.Cautionshouldbeexercised. AlkalineSalts Oneofthepotentialmechanismsofmuscularfatigueistheaccumulationofhydrogeninthesystem,whichcausesadropintheblood'spH,inhibitsthereleaseof calciumtohelpmusclescontract,reducestheactivityofglycolyticenzymeshatusesugarsforenergy,andimpairsneuralimpulses.Asexerciseprogresses,theblood andmuscle'snaturalbufferingsystems,includingbicarbonate,tryto''capture"hydrogenanddelayadropinmuscularpH.Theoretically,theingestionofadditional alkalinesaltscouldbuildthebody'sbufferingcapacityandthereforedelaytheonsetoffatigue. Over30humaninvestigationshaveexaminedthepotentialergogeniceffectofsodiumbicarbonateasasupplement.Thefindingshavebeenveryinconsistentand contradictory.However,supplementationwithsodiumbicarbonatemaybeeffectiveinhighintensityexerciselasting1to10minutesorhighintensityexercisewith intermittent,shortrestperiods. Author'ssuggestion:Theavailableevidencesuggestsaloadingdoseof0.3gramssodiumbicarbonateperkilogrambodyweight(alongwithaliterofwater)to enhancehighintensityexerciseperformance.However,takecautionbecausesomeathletesmayexperienceabdominal

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pain,bloating,nausea,or"explosive"diarrheaonehourafteringestion.Longtermusemaycausemusclespasms,gastricrupture,orcardiacarrhythmia. BetaHydroxyBetaMethylbutyrate Betahydroxybetamethylbutyrate(HMB)isametaboliteoftheaminoacidleucine(oneofthebranchedchainaminoacids,orBCAAs).About5to10%ofleucine isconvertedtoHMB.Inmuscleandwhitebloodcells,HMBmaybeimportantforcholesterolsynthesis,musclecellintegrity,andfunction. Adoserelatedeffecthasbeenshownfromtakingupto3gramsperday.Thecurrentrecommendeddosageof1.5to3gramsofHMBperdaywasgiventoforty malevolunteerswhoparticipatedinaresistancetrainingprogram.TheresultsshowedthatHMBsupplementswereassociatedwithgreaterincreaseinmusclemass andstrengthwhencomparedwithaplacebo.Inexercisingwomen,HMBsupplementationresultedinincreasedleanmusclegainandstrength. Inendurancetraining,HMBsupplementsmayslowtheeffectsofdelayedonsetmusclesorenesscausedbymuscledamage.Inarecentstudywithrunners,significant decreasesinmuscledamagewereshown. HMBhasbeenshowntohaveawidemarginofsafety.Inaddition,a6to12%reductionofbloodcholesterolhasbeendemonstratedwithsupplementation.Three gramsperdaycombinedwithresistancetrainingand/orendurancetrainingappearstobebeneficial. Creatine Creatineisanaminoacidsynthesizedinthebodyfromtheaminoacidsglycine,methionine,andarginineatarateof1gramperday.Creatinealsocomesfrommeatin thediet.However,theamountinmeatdropssignificantlyaftercooking. Studiesshowthat20to30gramsofcreatinesupplementsmayincreasethestorageofcreatineandcreatinephosphate(CP)forshorttermanaerobicexercise.CP alsobuffersexcesshydrogenassociatedwithlactateproductionandfatigue.Likeglycogenloading,discussedinchapter4,orphosphateloading,discussedinthis chapter,creatinedosagesneedtobeloadedformaximumbenefits.Unlikecarbohydrate

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loading,creatineloadingismosteffectiveinpreseasontrainingtohelpenhancetrainingandperformance. Researchsuggeststhataninitialphaseoffourtofive5gramdoseseverythreetofourwakinghoursforfivetosixdayswillkeepbloodlevelsofcreatineelevated throughoutthedayandincreasetheuptakeofcreatinetoskeletalmuscle.Sinceitsuptakeisenhancedbyinsulin,eachdoseshouldbetakenwithfood. Afterthisloadingphase,adailymaintenancedoseof5gramsperdayisadequatetocompensateforthenormaldailyturnoverofcreatine(about2gramsperday)and tomaintainelevatedcreatinelevelsinmuscle.Amountsgreaterthan5gramsareexcretedinurine. Althoughtherearenoserioussideeffectstosupplementationwiththesedoses,aslightgaininbodyweighthasbeenreportedandmaycompromiseshortdistance racingperformance. LCarnitine Carnitinetransportsfatacrossthecellmembrane,whereitisusedforenergy.Itissynthesizedintheliverandkidneysfromtheaminoacidslysineandmethionine,and foundinmeatsanddairyproducts.Therefore,vegetariansmightneedsupplements. Carnitinemayprovideamoreefficientuseofenergy.Itmaybeergogenicandprolongexercisebysparingglycogenandbybufferingpyruvate.Sinceitmovesfat acrossthecellmembrane,increasedavailabilityfromsupplementsmayfacilitatemoreuseoffats.Longtermresearchofeightweeksandlongerhasshownpromising results.Otherresearchhashadequivocalresults.Thejury'sstillout! CoenzymeQ10(CoQ10) Asavitaminlikesubstance,CoQ10playsaroleasanantioxidantandfreeradicalscavenger.StudiesshowthatCoQ10tissuelevelspeakatage20,thendecline. Theamountintheheartsofheartdiseasepatientsislower.Infact,manystudiesshowthatCoQ10canalleviatesymptomsofheartdisease. Despitepositiveresultswithrats,humanshavenotdemonstratedthesameeffectswithsupplementation.Basedoncurrentresearch,thebenefitsforathletesare speculativeatbest.However,notoxiceffectshavebeenreportedwith100mgofCoQ10,outsideofGIdistress.

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Pyruvate Pyruvateisproducedattheendstagesofglucosebreakdown.Improvedendurancewithsupplementationissupportedbytwostudies,oneofwhichevaluated supplementationonarmenduranceandanotheronlegendurance.Inthefirststudy,25gramsofpyruvatetakenwith75gramsofdihydroxyacetone(DHA)was showntoincreasearmmuscleglucoseextractionandenhanceendurance.Inthesecondstudy,theresultswereduplicatedinconjunctionwithahighcarbohydrate diet.However,otherstudieshavenotreproducedtheseresults,andshowthebenefitsofDHA/pyruvatesupplementsonweightlossintwotrials. Belowarelistedpotentialconcernsregardingthesestudies. Sincethesubjectswereuntrained,itisquestionablewhethersupplementswouldworkwitheliteortrainedathletes. Possiblegas,flatus,anddiarrheaaresideeffects. Commercialpreparationscontainmorepyruvate(500mg1gram)andmaynotcontainDHA.Thereisnoguaranteeofconsistentdosage. Glycerol Glycerol,alsocalledglycerine,isanaturalcomponentofmanyfoodsandisalsoaddedtoprocessedfoods.Recentresearchsuggeststhatwhenaglycerolandwater mixisusedasahydrationbeverage,performancemaybeimproved.Glyceroldoesthisbymakingbetteruseofwaterbyencouragingthebodytoactlikeasponge. Afteringestion,itisrapidlyabsorbedanddistributedthroughoutthebody,holdingontowateranddelayingdehydration. Inonecyclingstudy,athleteswereabletopedal29%longerwithlowerheartratesandtemperatureswhencomparedwithwateronlyexercisebouts.Important considerationsincludeusingfoodgradeglycerolandlimitingthedoseto1gramperkilogramofbodyweightevery6hours.Exceedingthisdosagecancausebloating, nausea,andlightheadedness. Dehydroepiandrosterone Dehydroepiandrosterone(DHEA),anandrogenproducedintheadrenalglands,waspulledfromthemarketin1996bytheFDAuntilits

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safetyhadbeenreviewed.Itisaprecursorofandrogensandestrogensandisfoundinwildyams.DHEAmayincreasetheproductionoftestosteroneandprovidean anabolicsteroideffect.Claimsrangefromslowingtheagingprocesstopsychologicalwellbeing.Itseffectonhealthyindividualsyoungerthan40yearsoldis unstudied. Tocompetitiveathletes,apositivetestosteroneepitesteroneratioexceeding6:1canbearesult(rememberMaryDeckerSlaney'spastproblems?).Therefore, professionalathletesshouldstayawayfromthisone! Ithasalsobeenshowntohaveotherundesirableeffects,includingirreversiblevirilizationinwomen,hairloss,voicedeepeninginfemales,andirreversible gynecomastiafromelevatedestrogenlevelsinmen.Supplementationisnotrecommended. Androstenedione BannedbytheIOCandmosthealthorganizations,androstenedione,pronounced"androSTEENdieown,"isanandrogenicanabolicsteroid(AAS)andonlydiffers fromtestosteronebyahydrogenatom.It'sproducedbytheadrenalglands,ovaries,andtestesandisaprecursortotestosteroneandestrogen. Althoughitseffectisdependentonmanyfactors,includinghormonecontrol,enzymes,anddigestion,it'sprobablynotused,metabolized,andthenexcretedbythe body.However,theeffectscouldbesimilartosteroiduse,includingabnormalmenstrualcycles,acne,excessivefacialhair,liverdysfunction,increasedLDLand decreasedHDLcholesterol(seechapter5),enlargementoftheclitoris(maybepermanent),andheartproblemsforwomen.Formen,youcanaddkidneydisease, shrunkentesticles,prematurebaldness,and"roidrage." Researchontheshortandlongtermeffectsusingwelldesignedstudieshasnotbeenconducted.Theshortandlongtermeffectsareinconclusivetherefore,athletes needtostayawayfromthisone! Vanadium(VanadylSulfate) Vanadiumisatracemineral(seechapter7),althoughitsessentialityisnotclear.Thenormaldietprovidesabout12to28mcgperday.Althoughincreasedmuscle mass,vascularity,glycogensynthesisandstorage,andanaboliceffectsaresomeoftheclaims,supplementshave

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causedabdominalpain,anorexia,andweightloss.Moreserioussideeffectsonglutathione,vitaminC,fats,anddevelopmentaltoxicitieshavebeenshowninanimal research.Thisisnotrecommendedasadietarysupplement. Herbs Someathletesconsumeherbsintablets,teas,andcapsulestoenhanceperformance.TheyfeelthatbecausetheChinesehaveproventheireffectivenessoverthelast 2,000years,andbecausetheyaremorenaturalthanvitamins,theyaresafe. Manyofthepopularherbshavebeenreviewedinchapter6inthelifestylebeveragessection.Mahuangwarrantsadditionaldiscussion. Mahuang(ephedra) Similarinstructuretoamphetamines,mahuang,betterknownasephedra,increasesheartrateandbloodpressure.AccordingtotheFDA,8peoplehavediedand 500madeillbydietarysupplementscontainingephedra.ItisconsideredillegalbytheInternationalOlympicCommittee(IOC)andtheNationalCollegiateAthletic Association(NCAA). TheFDAhasalsodescribedseriousadverseeffectsassociatedwithchaparral,comfrey,lobelia,germander,willowbarkyohimbe,andChineseherbalpreparations containingstephaniaandmagnolia.inaddition,allergicreactionstobeepollenandotherscanoccurinsusceptibleindividuals.Thebestreferenceforherbalinformation isbyVarroTyler,Ph.D.,andislistedinchapter6andinAppendixC. ToSupplementorNottoSupplement? Afterreadingthischapter,youmayjustfeellikeyouneedextravitaminsandmineralstoexcelatyourfavoritesport.Perhapsithasn'taffectedyourdecisiontotakea supplement.Maybeyoufeelsogoodonyourpresentsupplementprogram,regardlessoftheinformationpresentedhere,thatyou'drathernotmesswithagoodthing. Ifyouchoosetotakeasupplement,therearesomeguidelinesyoucanfollowtoensureyouhavethebestformulaforpeakperformancetrainingandcompetition.

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Consultwithasportsnutritionist(RD)toevaluateyourneedforasupplementandthebestdosage.Itpaystohaveyourdietevaluatedfirstpriortoconsumingan arbitraryamountthatmayactuallydomoreharmthangood. CompareyourpresentsupplementswiththeRecommendedDietaryAllowancesforageandgender.Ruleofthumbistopurchaseonethathas100%ofyourRDA orveryclosetothatamount."Highpotency"andtherapeuticdosesjustmeanmore,andmoreisnotalwaysbetter. Avoidanypreparationthathas10timestheRDAofvitaminA,D,oranymineral.Notonlycanthesevitaminsbetoxicathighdoses,butmineralscaninteractwith othersandfailtobeabsorbed.Forexample,zincbindscopperandcalcium,ironhinderszinc,calciumhindersmagnesiumandiron,andmagnesiumbindscalciumand iron.Evencertainherbscaninterferewiththeabsorptionofnutrientsandfoods,sousecaution. Avoidtakinghighamountsofiron.Morethan10milligramsperdayisunnecessaryexceptforthoseathletesdeficientiniron.Toomuchcanincreasetheriskfor heartdisease. Avoidorganicornaturalpreparations(justinthiscase,notinfood).Theyarenobetterthanthestandardpreparationsandcostmuchmore.Syntheticmaysound fake,butitjustmeansputtogether.Syntheticvitaminsarethesameastheotherexpensivetypes. StressformulasareblendsoftheBvitaminsandC.Thereisnoevidencetoshowthatthiswillactuallyhelpyouovercomestress.Tryarun,warmshower,and massage.It'scheaperthanasupplyofthesepills. Colloidalmixtures,thehottestsupplementstoarriveonthescene,arenomorethanmineralssuspendedinliquidclay.Whenwaterismixedwithclay,theelements arereleased.Manufacturersclaimthatcolloidalsuspensionssupplytracemineralswithuniquelyhighbioavailability.Sincethemixturereliesonthequantitiesintheclay, theamountsyouseeonthebottlearenotalwayswhatyouget.Researchhasshownanywherefromundetectablelevelsofmineralstoexcessiveand

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toxicamountsofaluminum,lead,andstrontium.Thefinalwordisthatcolloidalsmaybetoxicandunsafeandwouldbeamajorwasteofmoney. Liquidversussolidpills:Moreoftenthannot,bothareabsorbedequallywell.It'samatterofpersonalpreference. Timereleasedformulationsareintendedtopreventtherapidandabruptriseinthebloodstreambydissolvingslowlyintheintestine.However,yourbodydoesnot recognizethedifference.Timereleasedornot,vitaminsandmineralsareabsorbedatveryspecificsitesalongtheintestine.Oncetheymovepasttheabsorptionsite,it islesslikelythattheywillbeabsorbedlater.Thereforenutrientsfromtimereleasedpreparationsmaybepoorlyabsorbed. Onafinalnote,saveyourmoneyandspenditonsomenewandexcitingplantbasedfoodchoices,sportbars,andshakes.Thesefoodsandbeverageswillgiveyou extravitaminsandmineralsaswellasenergy.Turntochapters9and10tolearnthebestwaytoeatwithTheVegetarianSportsNutritionGuidepeakperformance guidetoeating.

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DaveScott Professionaltriathlete,sixtime Hawaiian IronmanWorldChampion Age:43 22yearsvegetarian(macrobiotic2years)currently semivegetarian Reasonforbecomingvegetarian:"Environmental concernofbeefindustryaffectingresources,water, pollution,landavailability.Secondly,Iwasworkinglate andbeefdidnotsettlewell.Third,Ireducedcholesterol andsaturatedfat." Advantagesofbeingvegetarian:"Noupsordowns withtraining/performance.Wasabletorefuel postexercise." Challengestobeingvegetarian:"Iwaslow[80100grams]inproteinhowever,uppedthis intaketoaroundeighteenpercentoftotalcaloriesperdayandfeltstrongerandleanerwhile competinginmyfinaltwoironmanracesatfortyandfortytwoyearsold['94and'96]." Alcohol:beerorwine,occasionallyamargarita,onetimeaweek Supplements:PowerBarsthreetimes/dayVitaminE800IUfourtimesperweekVitamin C2grams/daybetacarotene25,000IU/dayironsupplementsonlythreetimesperweek. Favoritepreracemeal:DaveScott'sPreSportShake(seepage128,chapter6) Favoritesnacks:PowerBars,walnutbagels,andcorntortillas

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9 PlantBasedDiets: MakingtheTransition
TwowomenwhoreallybringplantbaseddietsfullcircleareKimWurzel,memberoftheU.S.nationalsynchronizedswimmingteam,andDinaHead,WNBA professionalbasketballplayer.AsAllAmericanathletescompetingintechnicallychallengingsports,trainingtwotosixhoursdaily,sixdaysperweek,nutritionplaysa keyroleinmaintainingtheirstaminaandenduranceforthinkingandperforming. Kim,aveganforthelastyearandasemivegetarianfor6years,becameacompletevegetarianfor"healthandanimalrights."Ananimallover,Kiminitiallybecamea vegetariantoloseweight.Shelatereliminatedallanimalproductsto"decreaseanimalcruelty."Hergreatestvegetarianchallengemirrorsthatofotherspotlightathletes inthebook:findingvegetarianproteinsourcesandenoughnutrientsinplantbasedfoodsontheroad.Evenaskingtheteammomstocooksomethingspecialisa challenge.Inanattempttoreplenishherbody'sneedsinasportthathashighintensity,alloutworkouts,Kimconsumesasportbardaily,takescreatinesupplements, andeatslotsoffruitsandsaltinesforsnacks. Dina,a28yearoldpescovegetarian,alsoneedstosupporthertrainingdemands.Shetransformedherlowmeatdietina21/2yearperiod.Sheseesthemajor advantageinbeingavegetarianasthe

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eliminationoffastfoods.Withthehighdemandsandwearandtearonherbody,ensuringenoughproteininherdietishermajorchallenge.Shedoesasuperjobon her109gramsproteinperday,60%carbohydratediet.Onroughly1,700caloriesperday,sheisnotdeficientinanyvitaminsorminerals.Sheevenenjoysher favoritemainstreamsnacksofcinnamongrahams,Dolefruitbars,andcinnamonapplesauce. ThePlantBasedTransition Althoughthetransitiontoaplantbaseddiethasbeenrelativelyeasyfortheathletesinthisbook,thisisnotalwaysthecase.Inadditiontomeetingcalorie,protein,and vitamin/mineralneeds,newlyconvertedvegetarianathletesmustfindwaystoenjoyandthrivewithouttheirfavoriteanimalbasedproductsinordertostayonaplant baseddietforpeakperformance.Thereareseveralwaysthischaptercanhelpyoutodothis. MakingtheSwitch Likepassingtheballtoanopponent,thebestwaytomaketheswitchtoplantbasedpeakperformanceeatingisbystartingtoday.TakeyourVSNGnutritionalRx thatyoucalculatedfromchapters2through5onenergy,carbohydrate,protein,andfatneedsandturntopage190inthischaptertofindtheclosestVSNGpeak performanceeatingprogram. Whenyoufindthemostappropriateplan,youcanadaptthefoundationfoodsandrecipesonpages191198tocreatepeakperformanceplantbasedmenus. GetRadical! Changingadietcanbearadicaleventinone'slife.Obviously,you'vetakentheplungebyinvestingthetimetoreadthisbookandbypreparingyourmindandbody forplantbasedeating.Nowthatyou'veseentheresearch,listenedtothetestimonials,andassessedthenutrientanalysisoftheplantbasedmenus,recipes,anddiets oftheworldclassathletes,youcanstartyourtransformationwith100%confidenceinmeetingyourpeakperformancegoals.

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Herearesometipstoprepareyouforpreparingtheplantbasedkitchen: PurchasetheFoundationFoodslistedinTheVegetarianSportsNutritionGuidefoodlists.Thenwhenyoumaketheswitch,thesefoodswillbeatyourfingertips forpreparing,serving,andeatingthepeakperformancerecipesandmenusfromthebook. Inadditiontotherecipesinthisbook,therearemanyothervegetariancookbookstohelpyouconvertfamiliarrecipes,introduceyoutothevegetarianworldcuisine, anddemystifyvegetarianbasicssuchastofu,tempeh,seitan,andsoy.Therearealsomanyclubs,organizations,andcoursesyoucanjointolearnmoreabout vegetarianism.TheseresourcesarelistedinAppendixC. Remembernottooverdodairyandcarbohydratessuchaspasta!Newvegetariansoftenmakethemistakeofoverloadingondairyandcarbs,gettingtoomany caloriesandsaturatedfatandblockingtheabsorptionofiron.Theyalsocomplainofgainingweightonavegetariandietprogram.FollowTheVegetarianSports NutritionGuideeatingprogramtogetenoughbutnottoomuchofanything! Don'tbeajunkfoodvegetarian.Yes,candybars,cookies,jellybeans,andwhitericeequalavegetariandiet,butevenavegetarianemptycaloriedietcanleaveyou depleted.Makesuretogetvarietyinallthefoodgroups,includingfivecolorsoffoodseachday:white,brown,red,green,andyellow/orange.These,ofcourse,are notM&Mcolors! Checkchapter4toensurethatyoudon'tgettoomuchproteininyourdiet.Usethecalculationstodetermineyourdailyneeds.Ifyoufeelheavy,dehydrated,or depleted,youmaybegettingtoomuchprotein.Toolittleprotein,andyou'reboundtoloseyourhair,breakoutinpimples,andgetsick.Findthatperfectdaily balanceforyourselfbyusingtheVSNGfoodplansinthischapterandadjustingtheproteingroupaccordingtoyourneeds.Remember,youalsogetproteinfromthe milkalternatives,grains,andvegetablegroups.

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Lookforthebestsourcesofcalcium,vitaminB12.zinc,andironifyouplantobecomeanimalfree.Thebestsourcesofthesenutrientsarediscussedinchapter7. ReplacethemeatinyourfavoritemealswithmeatsubstitutessuchasTVP,tempeh,GimmeLean,andtofuandsomeprepackagedfoodslikeBocaBurgers, Gardenburgers,Worthingtonfoods,andMorningstarFarmsproducts.Besuretoconsiderthefollowing: 1.Usesoyproteinfor1/4ofthemeatinspaghettisauce,meatloaf,burgers,andsloppyjoes. 2.WhenmakingtacosandotherMexicandelightsorcasseroles,tryhalfmeat,halfsoyprotein. 3.Ratherthantryingsoysausageorotheralternativeproductsbythemselves,mixtheminsouporacasserole. 4.TryBBQtofu,grilledtempehsteaks,andmeatlesscoldcutssuchasturkeyorpastrami.Severalfastfoodchainsalsoofferveggieburgersandmeatalternative meals,likeSubway'sveggiesub(seechapter10forothervegetarianfastfoodchoices). TalktoothervegetariansatmyWebsite(http://www.lisadorfman.com)ortheotherWebsiteslistedinAppendixCofthisbook. VegetarianSportsNutritionGuideFoodLists TheVegetarianSportsNutritionGuide(VSNG)foodlistsprovideyouwithabasisforselectingfoodchoicesforyourdailyeatingandcompetingprograms. TheVSNGfoodservingsarelistsoffoodportions.TheycanbecomparedtosimilarnutrientcontentsoftheAmericanDieteticAssociationandAmericanDiabetes Associationfoodlistsformealplanning.Exchangetypelistswereinitiallydevelopedbytheseorganizationstohelpindividualswithdiabetesmanagebloodsugar relatedconditionsbystandardizingtheamountsofcalories,carbohydrates,proteins,andfatsofthesixmajorfoodgroups:milk,protein,vegetables,grains,fruits,and fats.

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TheseVegetarianSportsNutritionGuidefoodlistshavebeenadaptedtoaccommodatethenutrientneedsofplantbasedsportsperformancediets.Thefood groupsare:proteinandmeatalternatives,dairyandmilksubstitutes,vegetables,fruits,fats,andgrains/starches.Thecalorie,carbohydrate,protein,andfatcontentof eachgroupcanbefoundinthechartonpage190. Theselistsoffoodshighlightthemostnutritiousfoodchoices,theauthor'sfavoritefoodchoices,theVSNGathlete'sfavoritefoods,orarefoodsincludedinthe recipesthroughoutthebook. Howtousethefoodlists Calculateyourdietaryneedsforcalories,carbohydrates,protein,andfats. Lookforyourpersonalidealfoodplanonpage190. Lookfortheamountoffoodservingsyouneedfromeachgrouptoachievepeakperformanceinyoursport. Makeselectionstoachievetheoptimalamountofvitamins,minerals,andphytochemicalsforpeakperformance. Usethemenustodesignthebestdailyintakeforyourpersonalfoodprogram. Youcanalsoincludeyourpersonalfavoritefoods.Youdothisbyselectingthemostappropriatefoodgroup,takingtheportionsizeandcalories,anddividingbythe caloriesofthatgrouptogetthenumberofportionsfromthatgroup. Forinstance,youreallylikethisnewcookieonthemarket.Oneservinghas120calories.Sinceitisagrainbasedfood,yougotothegrainlist.Eachgrainservinghas 80calories.Sinceoneservingofyourcookieshas120calories,yourcookiesare1.5portionsofgrains.Ifyouenjoythreeservingsofcookies,likemosthungry athletes,youhaveused4.5servingsofgrains. Ifyouarefollowingthe2,100calorieVSNGprogramandyouhaveninetotalservingsofgraindaily,youhaveusedonehalfofyourgrainservingsonthecookies. Thisworks,butnoteverydayforpeakperformance!It'sbettertochooseavarietyofnutritiousfoodstobethebestyoucanbe.

Page190 TheVegetarianSportsNutritionEatingProgramandFoodGuide

FoodGroup/Serving MilkorMilksubstitutes 100calories/serving Fruit 60calories/serving Vegetables 50calories/cup Grains/Starches 80calories/serving Protein/Meatsubstitutes 55calories/serving Fat 45calories/serving Totalcalories*: Grams/Percentagecaloriesfrom: Carbohydrates Protein** Fat***

Pro(gms) 8 0 4 3 710 0

Carb(gms) 12 15 10 15 0 0

Fat(gms) varies 0 varies varies varies 5

1,200 2 4 3c 5 3 3 1,219

1,500 2 7 3c 6 3 3 1,480 3 8 3c 8 5 3

Energy(Calorie)Levels 1,800 2,100 3 8 3c 10 6 4 2,100 2,400 4 9 3c 12 6 4 2,402

2,700 4 10 4c 14 7 4 2,717

3,000 4 14 4c 15 8 4 2,994

1,856

189/62 64/21 23/17 249/67 67/18 24/15

306/66 95/20 28/14

336/64 108/21 36/15

393/65 122/20 38/15

448/66 139/20 41/14

508/68 146/20 42/12

*Sincethecalorieswerecalculatedusingthefoodservings/exchangesandtheCompuCalcomputer,valuesmaynotmatchexactcaloriesforprogramsdesignated.Alsokeep inmindthatthecaloriesforeachfoodwithineachgroupvary,soifyouconsistentlychoosehighcaloriefoodsfromthatgroup,yourcalorieswillbehigherthantheplan. **Althoughthe%ofcaloriesfromproteinappearshigherthanrecommendationsfromsomehealthcareorganizations,keepafewthoughtsinmind:Todecreaseproteingrams, decreaseservingsoffoodfromtheproteinandmilkgroupandincreaseservingsfromfruits,fats.andlowproteindairy/dairysubstitutes.Rememberthatwhenyoumakethese caloricchanges,your%oftotalcaloriesfromfatandsugarwillincrease. ***Ifyouneedextracaloriesoreatinrestaurants,atthetrainingtable,orontheroadoften,theproportionatelylowamountofcaloriesfromfatwillleaveyouroomforthe ''extra"thatsneaksinduringfoodpreparation,bakingtechniques,andhigherfatsportbarsandshakes.

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Let'stakeanotherexample.Yourspousemakesgreatvegetablelasagnawithabout290caloriesperserving.Youdon'thavethenutritionalbreakdown,butyouknow itismadewithnoodles,lowfatsoycheese,vegetables,andtomatosauce.Youcanbetitisatleasttwoservingsofgrainsforthenoodles(about1cup),1servingof protein(2oz)forthelowfatsoycheese,and1cupofvegetablesforthesauceandveggies.Thisgivesyouatotalof160caloriesforthegrain+80caloriesforthe protein+50caloriesforthevegetables,or290caloriesforthesliceoflasagna. IfyouwanttolearnmorespecificallyhowyourfavoriterecipefitsintoyourVSNGpeakperformanceeatingprogram,youcanfaxoremailaformliketheoneatthe backofthebooktotheauthor'sWebsite(www.runningnutritionist.com).Yourfavoriterecipe'snutritionalanalysisandVSNGfoodservingswillbesenttoyouwithin 2to4weeks. VegetarianSportsNutritionGuideFoodGroups ProteinandMeatAlternatives Perserving:about80calories,710gramsprotein,andvariablefat 1VeganOriginalBocaBurgeror1/2BiggerBocaBurger 1MorningstarFarmsBetter'nBurger 3/4GardenburgerFatFree 4ozseitan* 11/2ozWhiteWaveorLightlifesoytempeh 3ozNasoyafirmorWhiteWaveFirmtofu 6ozMoriNulitetofu 2ozfatfreecheese 1ozTofuRellaorSoyaKaascheese 2ozfatfreeSoyaKaasorLifetimecheese 3/4cupEggologyEggWhites* 5eggwhites 1Eggland'sBestEgg**(onefatserving) 1/2cupfatfreecottagecheese 2ozGimmeLeanMeatlessgroundmeat 1/4cupBob'sRedMillTexturizedVegetableProtein(TVP) Pescovegetarians 2ozshellfish 2ozfish 2ozwaterpackedtuna

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HighProteinSportsSupplements,Bars,andShakes* 24ozOptimumNutrition"ProteinComplexTheDrink"(2proteinservings)* HighProteinBalanceShake.1can1protein,1starch,1fruitserving 1MetRxShake2protein,Istarchserving 1MetRxBar2protein,1milk,1starch *Foodfitnessnote:Thesearemyfavoritehighproteinfoodchoicesafterlongdistanceraces,hard strengthandendurancetrainingworkouts,andseveraldaysofconsecutivehardworkouts.Agreatway toincreaseproteingrams(someincludeextracarbsand/orfat). **Thenextbestthingtothefatlesshighproteinmeal!Eggland'sBestEggsconsistentlyprovideless cholesterol(190vs.215mgforordinaryeggs),threetimesasmuchOmega3.25%DailyValuefor VitaminE(vs.3%),40%DailyValueforiodine(vs.15%),andahigherunsaturated/saturatedfatratio. Inaddition,theirstandardizedfeedformulacontainsnoanimalfat,animalbyproducts,orprocessedor recycledfoods.TheyalsohaveweeklytestingoffeedsamplesandanonsiteUSDAinspector. VSNGFatServings Perserving:approximately45calories,5gramsfat 20smallpeanuts 2tsppeanutbutter(1.5fatservings) 2tspSoyWondersoynutbutter 1ozWoodstockFarmsDryRoastedSoyNuts 1/ mediumavocado 8 2tbscoconut 1tbsseeds 1tspmargarineorbutter 1tspoil 2tspPatakscurrypaste 1.5tbs"IriGoma"roastedsesameseeds 2tbsIKARInonoilsesamedressing(1/4protein)** *Deductthisproteinservingfromyourproteinfoodcategory. MilkandMilkSubstitutes Perserving:100calories,8gramsprotein,12gramscarbohydrates,variablefat 1cupsoydrink,FatFreePacificVanilla* 1cupNutrisoyvanillalowfatsoymilk(1/2fat)** 1cupPacificricenonfatcocoadrink*** 1cupWhiteWaveSilkchocolatesoybeverage**** 1cupLactaidnonfatmilk 1cupLactaid1%fatmilk(1/2fat) 4ozWhiteWaveflavoredsoyyogurt 6ozOrganicVanillaHorizonYogurt 8ozcontainerStonyfieldFarmsfatfreeyogurt(1.5milk) 3ozHorizonlowfatsourcream 1cupnonfatKefir 1/2cupBen&Jerry'sCherryGarciafrozenlowfatyogurt(1milk,1/2fat,1fruit)

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1Dolefrozenpop 1frozenTofuttiTeddyFudgePop3/4milk *PacificVanillasoydrinkisfortifiedwithvitamins AandDandcalcium. **NutrisoyisfortifiedwithvitaminsA,D,andB2 andcalcium. ***PacificricedrinkisfortifiedwithvitaminsA andDandcalcium. ****WhiteWaveSilkchocolatesoybeverageis fortifiedwithvitaminsA,D,B2,andB12and calcium. Fruits Perserving:60calories,15gramscarbohydrates 1apple,orange,pear,peach,kiwi 1/2banana,mango 11/4cupsstrawberries,watermelon 3/4cuppineapple,blueberries 1cuppapaya,raspberries Drinks/juices 1cupGatorade 4ozwine(2fruits) 1/2cuporange,apple,grapefruit,orpineapple juice 1/ cupcranberry,prune,orgrapejuice 3 DriedFruits 4applerings 7apricothalves 3prunes 2figs 1ozraisins 1GoBananabanana 1/4cupstrawberries* 1/4cupblueberries* 1daterolledincoconut* 15grapes 1/2cupcranberries,rhubarb 1cupcantaloupe(1/3melon) 2plums 3/4cupmandarinoranges

*AvailableatWildOatsGroceryStores,author'sguesstimateofportion.Nonutritionalanalysis available. Other 1StretchIslandFruitLeather(1.5fruits) 1ozfreezedriedJustFruitMunchies(2fruits) 1/2cupmixedfreshfruitsalad 1tbsmolassesorbrownricesyrup 1tbsjamorjelly Grains/Starches Perserving:80calories,15gramscarbohydrates,2gramsprotein,variablefat Cereals/Grains/Pasta 1/2cupbulgurorcouscous Bob'sRedMill5grainhotcerealwithflaxseed(1/3cup=2grainservings) 1 /3cuprice 1/2cuppasta*

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Cereals/Grains/Pasta(continued) AnnieChun'sAllnaturalricenoodles(1oz=11/4grainservings) 3tbsGrapeNuts 3tbswheatgerm 1/2cupcookedcereal 1/2cupshreddedwheat 1/ cupLifestreamSmartBran 3 1/2cupLifestreamFlaxPlus 1/2cupCocoO's 1Barbara'sToasterPastry(likePopTart)(2servingsgrainand1/2fruit) 1FlaxPlusWaffle(1servingplus1/2protein) BoboliBreadStickstick(1starch,1/2protein) GermanBreadHausWheatandYeastFreePowerBread 1slice(1starch,1/2fat) *Tryavarietyofpastas,includingHudsonMillsWholeWheatspirals,VitaSpelt,AncientHarvest Quinoa,Sobayaorganicwheatandbrownrice"soba"pasta,andbuckwheat"soba"pasta.Quinoa pastaisrichinvitaminsB1andB2,sobapastainiron,wholewheatpastainvitaminsB1andB3. Bread/Crackers NaturalCrispbreadBibleBread2crackers 1/2bagel 7JapaneseUmenokamakiRiceCrackers 25Edenseavegetableorwasabicrackers 1pieceJJFlats(1.5servings)(varietyofflavorsincludingpoppyseed andsesame) 1wholewheatpita,small 1/2wholewheatpita,large 1flourtortilla(1.5servings) 1corntortilla 1AlvaradoStreetsproutedwheattortilla(1/2proteinserving) 2"2"pieceGrainaissanceMochi(11/2starch) 38PapadumLentilChips Chips/SnackFoods/RiceCakes "8Mate,"Assortedricecrackerwithgreenpeassnack*(11/4starchservings,1/2fat) 9TreeofLifejalapeoricecakes** 8BakedLay'spotatochips 1.5largericecakes 8miniQuakerRiceCakes 5HainMiniRiceCakes 17HainCookieJarRiceCakeBits* 1ozBrunoandLuigi'sPastaChips(1/4protein) 1largehardSnyder'spretzel(11/4grains)

Page195

7ShilohFarmsOatBranPretzels AnaHanaBrandSnackBeanPartyMix"IMOTO"(1starch,1/2protein,1/2fat) *AvailableatAsianfoodstores. **Comesinotherflavorsmyfavoriteisjalapeo. StarchyVegetables Potato1bakedor1/2cupBarbara'smashed 1/2cupcorn 1/2cuppeas 1/ cupyams 3 3/4cupwintersquash(spaghetti,acorn,butternut) BeansandBeanProducts 1/2cupEden'sgarbanzobeans 1/2cupfavaorlimabeans 1/ cuppintobeans 3 1/2cupWestbraeNaturalSoybeans(2protein,2fat,1grain) 2tbsFantasticFoodsHummus 1/4cupFantasticFoodsInstantRefriedBeans 1/2cupShari'sRefriedBeans(1/2protein) Other 3tsparrowroot(1/2grainserving) CombinationFoods 1Mrs.T'sPierogie 1packageAmy'sblackbeans,vegetablesenchilada(2starches,1protein) Amy'sOrganicBeansandRiceBurrito(2grains,1/2protein,1fat) 1containerdriedHealthValleyChili(2veg,1protein,1grain)or1can(2proteins,2starch,1cup veggies) Amy'sRoastedVegetablePizzaNocheese,1pizzapie(2starch,1protein,1/2fat) Beverages 1beer(2grains) 1litebeer(11/2grains) 1cupAmazakericedrink(2starches) Sweets 8piecesRedPandalicorice 3sticksBearitosblacklicoriceor2.5sticksred 1HomeYokanJapanesecookie(1grain,2.5fruits) 1JapaneseSanshokuDangoricecake(actuallyricecoveredbeanfilledsweetdumplings)(1starch) 1/ ofentirepreparedpiecrust(1fat) 8 1ImaginePuddingCup(2servings)

Page196

Sweets(continued) AmericanLicoriceCo.Cocoa,Orange,orLicoriceHerbalChews(lstarch,1fruit) 4piecesSokenNaturalSeaweedCandy(nosimplesugars) 20piecesSunspireNaturalChocolateCandy(1fat) 1HagenDazsChocolateSorbetBar 2TofuttiChocolateFudgeTreats SportBars 1IronmanBar(1starch,11/4protein,1fat) 1ProzoneorBalanceBar(1starch,1protein,1fat) 1PowerBar(1starch,1protein,1fruit,1/2fat) 1UltrafuelBar(1starch,1protein,1fruit) 1ClifBar(1starch,1protein,1fruit,1/2fat) 1MountainLiftBar(1starch,1protein,1fruit) 1YouAreWhatYouEatBar(2starch,1fruit) Vegetables Percup:50calories,10gramscarbohydrates,4gramsprotein eggplant broccoli kale cauliflower carrots cabbage brusselssprouts mushrooms peppersred,yellow,orange,green asparagus artichoke onions squashzucchini radishes celery mungbeansprouts snowpeas tomatosaucefatfree bokchoy othergreens:spinach,collard vegetablejuice

okra tomatoes Other hotJustVeggies(1/2cup) FreeFoods Tocomplementyourvegetarianmeals.These foodshavenegligiblecalories. lettuce garlic watercress onions lemons limes jalapeo

soysauce mustard chilisauce GuiltlessGourmetSalsa Coffee,tea,orsparklingunsweetenedwater

Page197 TheVegetarianSportsNutritionGuide RecipeFoodServings Recipe Hanners'TempehGumbo Hanners'FavaBeanHummus Hanners'Hummus Hanners'VegetarianChili Hanners'PhytoVeggieExplosion Hanners'RoastedEggplantPomodoro Hanners'RiceandRedBeans Hanners'AppleTowerDessert Stephens'NoHorsingAroundVeggie Plate Mathews'MarathonBBQTempeh WurzelandMathews'Marathon PreracePastaBlaster Brown'sCurlingKeyLimePie Brown'sCurlingKenyanTortilla Brown'sCurlingCombo Didonato'sSwimmingRicePrimavera DaveScott'sPreSportShake Ruth'sIronwomanPho Ruth'sPRPorridge Charlene'sTripleAxelVeggieSurprise Heath'sSkatingMexicanFiestaMeal Abate'sMinestrone Still's"Defensive"StirFry Welzel'sIndianCousCous SlamDunkFishDish Dina'sPrehoopMeal Stephens'NoHorsingAround PrecompetitionSnack Charlene'sSkatingSupplement Charlene'sSkatingSupplementw/oats Protein 0 0 0 1.5 0.5 0 0.5 0 0 0 0 0 0 0 0 0.5 1.5 0 2.0 0 0 0 0 3.5 4.0 0 0 0 Grains 3.0 1.0 2.5 0 1.5 0 6.0 1.5 5.5 1.5 4.0 1.5 4.0 3.5 6.0 0 1.5 3.0 2.0 4.0 3.0 0 4.0 0 4.0 0.5 0 2.0 Vegetables (cups) 1.25 0 0 2.5 2.0 3.0 0 0 1.75 0 1.0 0 3.5 0 1.0 0 0 1.0 1.0 0.25 2.0 4.0 3.0 1.0 2.5 0 0 0 Fruits 0 0 0 0 0.5 0 0 1.5 0 0 0 0 0 2.0 0 3.5 0 1.5 0 0 0 0 0 0 0 0.5 1.0 0 Milk 0 0 0 0 0 0 0 0 0 0 0 0.5 0 1.0 0 1.0 0 0 0 0 0 0 0 0 0 0 0 0 Fat 1.0 0 0 0 0 1.0 0 1.0 0 1.0 0 1.0 2.5 0 1.0 1.0 0 0 1.5 3.0 0 0.5 1.0 5.0 2.0 2.0 1.0 1.0

(tablecontinuedonnextpage)

Page198

(tablecontinuedfrompreviouspage)
Recipe Chariene'sSkatingSupplementw/OJ "SmoothSailing"PreraceMeal Lisa'sBeanTacoPie Lisa'sScrambledWhitesandGreens (peas) ScrambledWhiteswith Spinach/Mushrooms Lisa'sFieldofGreensw/SoyCheese Protein 0 Grains 0 Vegetables (cups) 0 Fruits 1.0 Milk 0 Fat 1.0

1.0 2.0 4.0 1.5

2.0 1.5 0 0.5

0.5 0 1.0 2.5

0 0 0 0

0 0 0 0

0 0 0 0

Dina'sPrehoopMeal Makes1serving* 31/2servingssalmon 1cupmixedfrozenvegetables 2cupsbrownrice Preparesalmonbybakingat375Ffor1015minutes.Preparebrownriceaccordingtopackage.Steammixedvegetables. Nutrientsperserving:725calories,41gramsprotein,115gramscarbohydrate,11gramsfat,1grammonounsaturatedfat,1gramlinoleicfat,7gramsfiber Dietarycomposition:23%protein,64%carbohydrates,14%fat VSNGfoodservings:2.5cupsvegetables,4grains,4protein,2fats GoodsourceofvitaminA,B1,B3,D,potassium,phosphorus,magnesium,manganese,seleniummoderatesourceofvitaminB2,B6,pantothenicacid,iron,zinc *Foodfitnessnote:Dinaneedsherstrengthforfourbasketballperiods,butotherathletescansharethedishwithafriendtoreducecaloriesandothernutrients.

Page199

TheVegetarianSportsNutritionGuide PeakPerformance14DayTrainingMenus Note:Adaptyourcalorielevelandservingstotherecommendedmealsbelow.Include79cupsfluids dailyincludingwater,greentea,sportdrink,and/orwineandbeer.Includeenoughfluids,vegetables, salads,andfruitstomeetyourenergyneeds. Day1Menu Ben'sLaserOats,driedorfreshbanana ParilloBar Day2Menu Ruth'sPRPorridge Melonanddriedfruit Ruth'sIronwomanPho,Eden'sHot'nSpicy WasabiChips GuiltlessGourmetChipsandSalsa

Morning Snack

Afternoon Fruitsaladw/soyorfrozenyogurt

Snack Evening

ShilohFarmsoatbranpretzels

Stephens'NoHorsingAroundVeggiePlate, Didonato'sRicePrimavera bakedpotato Popcorn Day3Menu Brown'sCurlingCombowithWestSoy Plus Fruitsmoothie HagenDazspoporTofuttipop Day4Menu DaveScott'sPreSportShake

Snack

Morning

Snack

RicecrackerswithappleandSoyaKaas cheese Hanners'VegetarianChili,GuiltlessGourmet Chips Dolefruitpop Mathews'BBQTempeh Japanesericecake Day6Menu Eggologywhitesscrambledw/greens

Afternoon Abate'sMinestrone,tossedgreensalad, wholegrainrolls Snack Evening Snack Raisinsandsoynuts Amy'sBeanandRiceBurrito Hain'sCookieJarricecakebits Day5Menu Wholewheatbagelwithstrawberryjam, freshfruitsalad PowerBar'sProteinPlusBar

Morning

Snack

Strawberriesandcream

Afternoon Lisa'sFieldofGreensw/MisoDressing,rice BocaBurgerw/SoyCheeseonwholewheat crackers bun Snack Evening banana,datesandfigs,freshapple Welzel'sMarathonCouscous Cinnamonapplesauce WurzelandMathews'MarathonPrerace PastaBlaster ImaginePuddingCup

Snack

RedPandalicorice

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Day7Menu OldSavannahflapjackswithnaturalfruit syrup Starbucks'PowerDrink

Day8Menu Strawberryorblueberryfruitsmoothie

Morning

Snack

Freshstrawberriesandcream Barbara'smashedpotatoesandgreenpeas Frozenproteinfruitsmoothie Joe'sBearitoTacoShellw/beans,salsa, lettuce,andtomato HealthNutcookies Day10Menu Ben'Cheerios/GrapeNutsmix Freshmangoorpapaya Bakedpotatow/broccoliandmeltedsoy cheese HagenDazsyogurtsorbetbar Spaghettiw/Hanners'RoastedEggplant Pomodoro Popcorn,AmericanLicoriceCompany's OrangeHerbalChews Day12Menu Craig'sGranolaw/raisinsandfatfree Lactaidorsoymilk Stokerbar Lisa'sFieldofGreensandjalapeofatfree soycheese Sweetpotato

Afternoon Amy'sBurrito Snack Evening Citrusfruit Hanners'RiceandRedBeans

Snack

GlassofwineorAme* Day9Menu HighProteinBalanceShake,freshfruit Raisincinnamonmochiandgreentea

Morning Snack

Afternoon Lisa'sBeanTacoPie

Snack Evening

Trailmix,StretchIslandfruitrollup Hanners'PhytoVeggieExplosion

Snack

QuakerMiniFlavoredRiceCakes

Day11Menu Jane'sMochaespressow/toastedmochi

Morning

Snack

AppleandSoyaKaascheese

Afternoon Fatfreecottagecheeseandberries

Snack Evening

YouAreWhatYouEatBar

Gardenburgeronwholegrainbunw/lettuce Charlene'sTripleAxelVeggieSurprise andtomato Icecreamw/Japanesecookie Ginger/shoyatea,Brown'sCurlingKeyLime Pie

Snack

Page201

Day13Menu ScrambledEggologyw/peas

Day14Menu Buckwheatwafflesw/strawberriesand cream Watermelon

Morning

Snack Afternoon Snack Evening

Walnutbagel

Hanners'Hummusw/wholewheatpita Subway'sveggiesubonwholewheatroll Cinnamongrahams Hanners'TempehGumbo,organic greens Frozensorbetorricebasedfrozen dessert ParilloBar Brown'sCurlingKenyanTortilla

Snack

Hanners'AppleTowerDessert

*sparklingnonalcoholicfruitjuiceandherbblend.

DinaHead WNBAbasketballplayer

Age:27 2yearssemivegetarian Alcohol:none Supplements:vitaminB12,C,E Reasonforbecomingvegetarian:''Noparticularreason...changeofpaceand basicallyanaturalchangeoverthepasttwoandhalfyears." Advantagesofbeingvegetarian:"Eliminatesallofthebadfoodslikefastfood." Challengestobeingvegetarian:"Makingsureyougetenoughprotein,especially withthehighdemandsandwearandtearonyourbody." Favoritepregamemeal:Head'sPreHoopFishDish(page198) Favoritesnacks:cinnamongrahams,cinnamonapplesauce,Dolefruitbars Favoriteonepotmeal:Head'sSlamDunkFishDish(page102)

Page202 TheVegetarianSportsNutritionGuideRecipeAnalysisSummary Recipe Hanners'TempehGumbo Hanners'FavaBeanHummus Hanners'Hummus Hanners'VegetarianChili Hanners'PhytoVeggie Explosion Hanners'RoastedEggplant Pomodoro Hanners'RiceandRedBeans Hanners'AppleTowerDessert Stephens'NoHorsingAround VeggiePlate Mathews'MarathonBBQ Tempeh WurzelandMathews'Marathon PreracePastaBlaster Brown'sCurlingKeyLimePie Brown'sCurlingKenyanTortilla Brown'sCurlingCombo Didonato'sSwimmingRice Primavera DaveScott'sPreSportShake Ruth'sIronwomanPho Chapter 6 4 1 3 7 1 3 10 7 Calories 340 97 217 333 297 213 466 402 466 Carbohydrates (gms) 55 17 36 46 60 39 93 90 97 Protein (gms) 13 4 11 24 17 7 15 4 18 Fat(gms) 8 1 3 8 1 7 4 5 4 Phyto chemicals? Y Y Y Y Y Y Y N Y Vitamins/Minerals* folate,K,potassium,magnesium C,potassium,manganese potassium,phosphorus,iron A,C,folate,K,potassium,iron A,C,K,folate,sodium,potassium A,C,folate,potassium,K

manganese B1,B3,B6,A,C,E,K,sodium, potassium,selenium, phosphorus,manganese

4 3 10 5 10 5

246 344 206 570 439 493

29 65 36 96 93 95

19 14 5 24 17 17

7 2 5 13 2 7

Y Y N Y N Y

B1,B2,iron

A,C,B3,B6,folate,K, phosphorus,iron,copper A,B1,B2,B3,B6,B12,K, phosphorus A,B1,B6,K,folate,biotin, pantothenicacid,phosphorus, potassium,manganese,iron B6,folate,C, A,C,B1,B2,B3,B6,folate,E,K, pantothenicacid,phosphorus, manganese

6 7

363 244

62 43

13 14

9 2

Y Y

(tablecontinuedonnextpage)

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(tablecontinuedfrompreviouspage)
Recipe Ruth'sPRPorridge Charlene'sTripleAxelVeggie Surprise Heath'sSkatingMexicanFiesta Meal Abate'sDecaMinestrone Still's"Defensive"StirFry Welzel'sMarathonCouscous SlamDunkFishDish Dina'sPrehoopMeal Chapter 2 5 5 4 4 3 5 9 Calories 408 332 485 335 214 470 361 725 Carbohydrates (gms) 90 34 63 65 38 90 8 115 Protein (gms) 9 22 19 19 14 25 27 41 Fat(gms) 3 15 19 2 5 5 25 11 Phyto chemicals? Y Y Y Y Y Y N Y Vitamins/Minerals* A,C,E,B6,K,magnesium, selenium,manganese A,magnesium,manganese,iron K,folate,iron A,B6,C,K,iron A,C,K,folate,pantothenicacid, potassium A,C,B6,K,folate,selenium, manganese,potassium C,K,B12,folate,chloride A,B1,B3D,K,phosphorus, magnesium,manganese, selenium K folate B1,folicacid,phosphorus, manganese B1,folate,C,phosphorus E,phosphorus,magnesium, selenium C,folate,iron K K A,C,K,folate,potassium,iron

Stephens'NoHorsingAround SkatingPrecompetitionSnack Charlene'sSkatingSupplement Charlene'sSkatingSupplement w/oats Charlene'sSkatingSupplement w/OJ Ben's"SmoothSailing"Prerace Meal Lisa'sBeanTacoPie Lisa'sScrambledWhitesand Greens(peas) ScrambledWhiteswith Spinach/Mushrooms Lisa'sFieldofGreensw/Soy Cheese

10 8 8 8 3 3 4 4 10

148 8 231 142 490 255 183 2 291

17 8 33 21 66 41 13 6 33

2 2 8 3 39 17 30 54 33

9 7 9 7 7 3 0 0 5

N N Y Y Y Y N Y Y

*Indicatesvitaminsandmineralsinamountsabove50%RDAs.Othervitaminsandmineralsarelistedwithrecipes.

Page204

KimWurzel U.S.nationalsynchronized swimmingteam

Age:21 5yearsvegetarian,1yearvegan Reasonforbecomingvegetarian:"Forhealthandcrueltyreasons.Ifirststopped eatingallredmeat,fish,andporkbecauseIwastoldIneededtowatchmyweight. Then,ayearago,IdecidedIdidn'tlikethefactthatIwaseatingananimal.Iaman animalloverandIhateseeingcrueltytoanimals.ItmakesmefeellikeIamhelping theanimalsbynoteatingthem." Challengestobeingvegetarian:"Beinginasportthathashighintensityworkouts, it'sdifficulttogetallthatIneedtoreplenishmybody.Ineedtobeawareofnot gettingenoughproteinandnutrientsthatmeathas.It'salsohardwhenwegoto competitionsandtherearenotalotofchoicestoeat.Wehaveteammotherscook forusandit'sdifficulttoalwaysaskthemtomakemesomethingspecial.Itrynotto beadifficultperson,butIwillnoteatmeat." Supplements:creatinepowderandPowerBars Favoritepremeetmeal:pastawithmarinarasauceandvegetables Favoritesnacks:fruitsandsaltinecrackers

Page205

10 CompetitionTime: PlantBasedDietsinAction
Nowthatyou'vehadachancetomakethetransitiontoaplantbasedeatingprogram,appliedyourpersonalnutritionprescriptionfortrainingintoaneatingprogram, andmaybehadachancetotastesomeoftheathletes'favoriterecipesandsnacks,it'stimetolearnhowtohandlethosespecialmomentsinanathlete'slife. TheVegetarianSportsNutritionGuidehasgivenyouasolidsportssciencefoundation,andnowyou'rereadytoaddresssomeofthemorechallengingtimes.The VSNGathleteshaveidentifiedthesetimesasbeingontheroad,losingweightforpeakperformanceandforprecompetitionperiodsofcarboloadingandmaking weight,andthepostrecoveryperiod. Whetherthey'retrainingorcompeting,thetwoOlympiclevelathletesspotlightedinthischapterunderstandthenutritionaldemandsoftheirsportsandtheideal competitivestatethat'srequiredfortheirbestmentalandphysicalperformance. ErikaBrownisatalentedformerUniversityofWisconsinAcademicAllBigTenMVPgolferwhowentontocompeteinOlympiccurlingandrepresenttheUnited StatesforthefirsttimeinNagano,Japan.Now26,Erikahasbeenalactoovovegetarianfor9years.SheeliminatedmeatfromherMidwesterndietforhealthand ethicalreasons.Inadditiontofeelingmoreenergized,healthy,andactive,sheknows

Page206

sheismakinganenvironmentalcontribution."PeopletakenoticewhentheyfindoutI'mvegetarianandwithanylucktakeacloserlookattheirdiets." DebbieStephens,anOlympiclevelequestrianshowjumper,"justwantedtoloseweightandbemoreenergetic!"Asapescovegetarianfor19years,Debbie'sonly challengeisfindingfoodatcompetitions.ErikaagreesthatfindinghealthynonanimalproteinsourcesinsmallMidwesternmeatandpotatoestownsisalsoher"good lessoninplanningahead!" Asdiscussedinchapter3,eatingpriortocompetitionisachallenge.Forallthetraininghoursanathleteinvestsbeforethebigevent,itcanberuinedwithjustonebad meal.Youhavelearnedtheformulasforcalculatingyourprecompetitioncarbohydrateneeds,fluidrequirements,andotherguidelines,butwhatexactlydoyoueat? Someoftheseperformancebreakingissueswillbediscussedinthischapter. SpecialDiets Thevegetarianathletehasalreadyselectedaspecialdiettomeethisorherneeds.Ifyoureadthepopularpress,youknowthattherehavebeenmanycontroversies recentlyregardingtheproportionofcaloriesanathleticpersonneedsfromcarbohydrates,proteins,andfats.Othershavebeentoldtofastoradoptotherdietary techniquesthatmayactuallyhinderperformance.Herearesomeofthoseprograms. LossesandGains You'velearnedsomuchaboutcalculatingyourdietaryneedsbasedonyourpresentweight.Whatiftheplantbasedathletewantstoloseweightorfatorevengain weight? Inchapter4,theproteinneedsofstrengthathleteswerediscussed.Aprescriptionof1.4to1.8gramsofproteinperkilogrambodyweightperdaywasadvised.To increasemusclemass,anadditional28gramsperdaywassuggested.However,inorderforproteintobeusedto

Page207

buildmusclemass,substantialamountsofcaloriesmustbeconsumed.Inordertocalculatethemostappropriatecalorieintake,youmustcalculateyourenergyneeds basedonyourdesirableweight. Ifyourgoalistoloseweightandbodyfat,thefollowingformulacanhelpyoucalculateyourdesirablebodyweight. Tocalculatetheappropriateweightforyourdesiredpercentbodyfat,takethefollowingsteps: Getyourfatweight. Fatweight=currentweight(current%bodyfat) Forexample:150poundathlete.15(15%bodyfat)=22.5poundsbodyfat Calculateyourleanbodyweight(LBW). Leanbodyweight=currentweightfatweight 150poundathlete22.5poundsfatweight =127.5poundsleanbodyweight Then,usingthevaluesfromstepsoneandtwo,selectyourgoalpercentbodyfatcomposition. Forexample:150poundathletedesires10%bodyfat Tocalculateapproximateweightgoalforyourdesiredbodyfatgoal,takeyourleanbodyweightanddivideby1(%bodyfatdesired). For150poundathletewith127.5poundsleanbodyweight,dividedby1.10(.90) Desiredbodyweight=127.5dividedby.90=142pounds Thisathletewouldneedtoloseapproximately8poundsoffatweighttomeethisdesiredpercentageofbodyfatgoalof10%.Nowtrytheformulawithyourown weightanddesiredpercentageofbodyfatgoal. Inordertodecrease8poundsoffat,theathletecould

Page208

Decreasehistotaldietarycaloriesnomorethan500caloriesperday.Theidealwaytodothisistocutoutexcesssugarsandfats. Increasehisenergyexpenditurethroughaerobicandanaerobicexercise. Fasting Athleteswhoneedtoachieverapidweightlossand/orimproveathleticperformancesometimesusefasting.Fastingcanbedetrimentaltophysicalandpsychological performance. Afterthefirstdayoffasting,liverglycogenisdepleted.Inorderforthebodytomaintainbloodsugar,itbreaksdownmuscletosupplyglucogenicaminoacids.Aftera weekoffasting,musclecontributesaboutonethirdoftheweightloss.Thisisundesirableforthecompetitiveathleteandcancontributetootherproblems. Fastingalsocausesthebody'smetabolismtoslowdownandreducestheBEE(discussedinchapter1).Thismeansthatitwilltakefewercaloriestofueltheathleteat thepresentweight.Withfewercaloriesconsumed,oftenvitaminsandmineralswillbesacrificed.Hence,theathletewillstarttofeelrundown.Inaddition,sincemost oftheweightlossiswaterweight,criticalelectrolytes,discussedinchapters6and8,willalsobelost.Thatcanimpairmuscleandkidneyfunction. Atworst,theathletecangetsevereheadaches,feellightheaded,andgetnauseousandpossiblypassout,arealdangertothecyclisttraininginthecity.Thisisdueto theketosisandacidosis(acidicpHintheblood)thatresultsfromthelackofcarbohydratesneededforthebrainandcentralnervoussystem. WeightGain Itmaybeevenmoredifficultforanunderweightathletetogainonepoundthanforanoverweightathletetoloseonepound.Thebest

Page209

waytogainweightonaplantbaseddietistoaddanadditional500caloriesperdaytoyourVSNGPeakPerformanceNutritionFormula. Othereatingandtrainingsuggestionsinclude Decreasingtrainingifovertrained,undernourished,andglycogendepleted(seechapter3) Followingproteinrecommendationsforstrengthathletes,withaminimumof100gramsofproteinperday Eatingwithin1hourbeforeworkingoutsothebodyusesenergyfromthefoodconsumedandnotfromstoredsources Addingnutrientdense,highcarbohydratefoodswithaddedfatssuchassoymargarineorsauces(seeHanners'RoastedEggplantPomodoroonpage25)orby consuminganextrahighcalorie,highproteinsportbarorsportshakeatsnacktime,suchasMetRx Therearemanyothershakes,powders,andpotionsdevotedtothisonthemarket.Includingthematmealtimeorsnacktimemayhelpbytakingthethinkingoutof foodplanning.YoumayjustwanttomakeabatchofDaveScott'sPreSportShakeandaddCharlene'sSkatingSupplementtoachievethesameresults. Amongthemostpopularsupplementsadvertisedtoenhancemusclemassarechromium,creatine,vanadium,boron,betahydroxybetamethylbutyrate(HMB), protein,andaminoacids.Someofthesesupplementswerediscussedinchapter8.Anoutlineoftheseinregardtoincreasingmusclemassandweightgainiscontained inthefollowingtable.

Page210

SummaryofSupplementsPromotedforWeightGain Supplement Chromium Claim Increasesleanbodymass Safetyand/orEffectiveness Noteffectivecanaccumulateincellsandcause chromosomaldamage Eventhoughitssafetywasquestionedwhenwrestlers diedfromsupplementation,itwasfoundthattheywere ondangerousdehydrationprogramsthatledtotheir deathslongtermusehasnotbeenexaminedshort termuse(describedinchapter8)hasshownbeneficial andpositiveeffectsasideeffectmaybeenhanced anaerobicperformanceandperhapswaterweightgain Couldhavedetrimentaleffectslargerdosesthan13.5 mg/dayfor6weeksor9mg/dayupto16monthscan causediarrhea,greentongue,cramps,andGI problemsnotrecommended Noeffectsinonestudywithmalebodybuilders questionable

Creatine

Increasesmusclemass

Vanadium

Anaboliceffects

Boron

Increasestestosteroneand musclemass

HMB

Preventsproteinbreakdownto Possiblyeffective(seechapter8),butnotdramatic increasemusclemass furtherstudiesareneeded Stimulategrowthhormone, increasebodymass,decrease fat Arginine,orthinine,histidine,lysine,methionine,and phenylalaninemajorAAspromotedmostsupplements containlessAAthan4grams(1/2ozprotein)taking specificAAscancauseimbalances,cramps,and diarrhea

Aminoacids (AA)

40/30/30 Thisprogramrecommendsanutrientbreakdownof40%ofcaloriesfromcarbohydrates,30%fromprotein,and30%fromfat.Thisdiethasbeenrecommendedfor weightandfatlossforbetterperformance.Someadvocatesofthisprogramsellbars,drinks,andpillstoenhancethebenefits.

Page211

Inanutshell,ifyoucomparethisdiettoahighcarbohydrate,moderateprotein,lowfatprogramencouragedbyresearchthroughoutthebook,itjustdoesn'tjive.The 40/30/30programcanpotentiallyleavetheathleteglycogendepleted,proteinoverdosed,andontheborderoftoomuchfat.Avisittothelocalrestaurantonthe wrongdaycanmeananextra14gramsoffatfromatablespoonofoiladdedtothechef'sbestblackenedfishspecialorgrilledveggies.It'sjusttoocloseforcomfort. InthebrochureQuestioning40/30/30,AGuidetoUnderstandingSportsNutritionAdvice,acomparisonofthe40/30/30programandthehighcarbohydratediet programdiscussedthroughoutthisbookwouldlooklikethisforthe70kgathlete: ComparisonofaHighCarbohydrateDiet to40/30/30 Nutrient Calories Recommended65/15/20 3,500 40/30/30 3,500 350(5g/kg) 350(5g/kg) 117 Comments OK low high high

Carbohydrates(gms) 570(8g/kg) Protein(gms) Fat(gms) 131(1.9g/kg) 78

Adaptedfrom40/30/30brochure.

LosingWeighton40/30/30 Sincecarbohydratesaredemandedandrecommendedforhighintensityandlongdistanceexercise,thisprogramwouldnotbeasbeneficialasthehighcarbohydrate dietfortheseevents.Sincethereisnospecialdietforburningmorefatotherthansometrainingandeatingtechniquesdescribedinchapter5,thisprogramwill probablynothelptheaverageathleteusemorefatforenergyaspromoted.Andiftheathleteisglycogendepleted,hewillnotbeabletofuelhimselfbyusingfatwhen thetimecomes.Soonatheoreticalbasisalone,40/30/30cannotberecommendedasthebestprogramforsportstraining.

Page212

OntheOtherHand Asalways,thereisanothersidetoallofthis.Iftheathleteeatsaverypoorhighsugar,lownutrient,highcarbohydratediet,sheisprobablynotfeelingorperforming herbest.Shemayfeelsluggish,beholdingextrawaterfromtheabundanceoflowfiber,highsimplecarbohydratedietofmuffins,bagels,sportbars,drinks,and sweets,andbereadyforachange.The40/30/30planwouldrescueherfromthisdullexistence.Thehigherprotein,lowercarbohydrateintakecanhelpherto eliminatesomeofthatedemaaccumulatedfromtheexcesscarbohydrateintake,possiblymanageherbloodsugarbycontrollinghersimple,highglycemicsugar intake,andhelpherconsumeabetterbalanceofnutrientsateverymeal. EventhoughnoneoftheVSNGathletesascribestothisplan,Charlenehasalludedtoneedinghigherfat,lesssugaryfoodsinherprogramtomanagehermoodand energylevels.Indeed,theplantbasedathleteinterestedinthe40/30/30plancanmodifytheVSNGfoodguidetocreateamore40/30/30likeprogramwithout sacrificingthegoodnessoftheVSNGfoodpackage. Tocreatea40/30/30plantbasedpeakperformanceprogram,theVSNGathletecan chooseasportbarforsnacksthatmeetsa40/30/30profile,likeBalanceorPRBars eatregularpopcorn,chips,andeventrailmixforhigherfatsnacksinsteadoffruitandgrains includemoreproteinservingsfromseitan,tofu,andEggologyeggwhitesandfewergrainservings(eachportionisequivalentincalories,sojustswitchoneforone) allotyourVSNGfoodportionstoprovidea40/30/30balanceoffoodateverymeal PrecompetitionMeals Thisareaofsportsscience,alreadydiscussedinchapter3,hasbeengettingatremendousamountofattentioninrecentyears.Itisevidentfromtheabundanceof sportbars,gels,drinks,andshakesonthe

Page213

market.Thedemandforfuelpriortocompetitionhasbeenvalidatedandhasgonefarbeyondthecolaandcandybarpreracejolt.Despitethis,someathleteslike Debbiestillenjoyacandybarandcoffeebeforetheirbigevent. Manyoftheathleteshavespecialpreferencesforthepreraceeveningmeal.Someoftheirfavoritechoicesincludepasta,cereals,pancakes,andsportbars.Their favoritepreracemealscanbefoundonpage45. Themarketforprecompetitionmealshasalsoextendedintocompetitionfoods.Sinceitisdifficulttorunorcyclewithaplateofpastaorswimwithasportshake,a newlineofsportgelshasemerged.Thesegelsareeasytoeat,digest,andstoresmallandportableandanofrillssourceofcarbohydrates.Asdiscussedinchapter 3,carbohydratesareanidealsourceofenergyforlongdistanceorhighintensitywork.Thesehighcarbohydratesportgelsprovideavarietyofsugars,primarily simple,andsometimesincludetheadditionofvitamins,minerals,caffeine,branchedchainaminoacids,andbufferingagents.Aswithbarsanddrinks,alwaystrythese duringtrainingsoyouknowwhichoneworksbestforyou.Sincetheseproductsarealsodeficientinfluid,youneedtodrinkupwhenconsumingthesesugarpackets. Asummaryofsomeofthegelsisfoundonpage215.Highperformancesportsdrinksandbeveragescanbefoundlistedinchapter6. Stephens'NoHorsingAround PrecompetitionSnack 1ozcandybar* 1cupbrewedcoffee Iknowwhatyou'rethinking,butseethefoodfitnessnote! Nutrientsperserving:148calories,2gramsprotein,17gramscarbohydrates,9gramsfat,5gramssaturatedfat,14gramssugar

Page214

Dietarycomposition:6%protein,43%carbohydrates,52%fat VSNGfoodservings:1/2grain,1/2fruit,2fats GoodsourceofvitaminK *Foodfitnessnote:Iknowwhatyou'rethinking!Actually,thiswasafavoritepreracemealforseveralofmytoplevelracingfriendsfromthe1980s(beforethedays ofsportbars).Thecandybardoesprovidesugarandcaffeineforanenergyboost. Brown'sCurlingPreMeetCombo Makes1serving 1/2cupCheerioscereal* 1/2cupGrapeNutscereal* 1cupskimmilk* 1banana Eatinlargebowl. Nutrientsperserving:439calories,17gramsprotein,93gramscarbohydrate,2gramsfat,32gramssugar,5gramsfiber Dietarycomposition:15%protein,81%carbohydrates,4%fat VSNGfoodservings:1milk,2fruits,3.5grains GoodsourceofvitaminA,B1,B2,B3,B6,B12,folate,potassium,phosphorusmoderatesourceofcalcium,magnesium,iron.sodium,vitaminC,pantothenicacid *Foodfitnessnote:Youcanchooseavarietyoflowsugar,lowfibercereals.Readthelabelsandfindcerealsthatcontainlessthan5gramsofsugarIalso recommendfatfreeLactaidmilk,fatfreesoymilk,orfatfreericemilkforcompetitionmorning.

Page215

SportGelsforPrecompetition GelName ClifShot CarbohydrateSource Calories brownricesyrup 198/tube Comments variousflavorschocolateespressohas caffeine,sodium,potassium,and ginsenghasagood,naturalrichtaste variousflavorssodium,potassium, antioxidants,caffeine,andginseng addedsweettaste,easytocarry antioxidants,potassium,sodium, calcium,andginsengaddedeasyto carry,thickconsistency saltandpotassiumaddedveryeasyto transport veryeasytotransportvariousflavors, simpleformula encouragedasapostexercisegel, althoughappropriateforlongdistance eventsgreattaste10gramsprotein, vitaminandmineralfortified

PowerGel

maltodextrin,fructose

110/pack

Gu

maltodextrin,fructose

100/pack

Gatorade ReLode Squeezy

maltodextrin,dextrose

80/pack

maltodextrin,fructose

80/pack

JogMate

milksugar

100/tube

Note:Rememberthatyourbodyhasanhourlylimitontheamountofcarbohydratesitcanmetabolizeperhour.More thanabout75gramscanmakeyourbellyplayBeethoven'sFifthifyouoverdothesugarsfromsportdrinks,bars,and gels.

CarbohydrateLoading Idealforlongdistancesportssuchasthemarathonandironman,thiseating/trainingregimenbeginsoneweekpriortoaneventtomaximizeglycogenstoresandis discussedingreaterdetailinchapter3.ThissectionincludestheVSNGguidetofoodservingsfor1,200to3,000caloriesforthecarboloadingregimenandthe menustoassistyouinmakingthebestmealchoices.

Page216 CarboLoadingPhase:PeakPerformanceonPlantBasedDiets

FoodGroup/Serving

Pro(gms)

Carb(gms)

Fat(gms)

1,200

1,500

Energy(Calorie)Levels 1,800 2,100 2,400

2,700

3,000

MilkorMilksubstitutes 100calories/serving Fruit 60calories/serving Vegetables 50calories/cup Grains/Starches 80calories/serving Protein/Meatsubstitutes 55calories/serving Fat 45calories/serving Totalcalories Grams/%caloriesfrom: Carbohydrates* Protein Fat**

12 15 4 3 710 10 15

varies

1 6 varies varies varies 5 3c 6 3 1 1,250

1 8 3c 7 4 1 1,488 2 8 3c 9 5 1 1,767

DailyFoodServings 3 9 3c 11 6 1 2,106 3 11 3c 12 7 2 2,389

4 12 3c 14 8 2 2,728

4 15 3c 15 8 2 2,989

222/71 59/19 14/10

267/72 69/19 16/9

309/70 90/20 19/10

366/70 111/21 22/9

411/70 121/20 29/10

468/70 142/20 32/10

528/71 145/19 33/10

*You'llneedtodecreasefruitandgrainportionstomeet4gramscarbohydrateperkilogrambodyweightfordays75beforecompetition(seechapter3). **Youcanincreasetheproportionofcaloriesfromfatanddecreasetheamountfromproteinbyincreasingtheservingsoffatonyourprogramanddecreasing theservingsofprotein/meatsubstitutesandmilk/milksubstitutesandstillmeetyourcalorieneeds.

Page217

PeakPerformanceCarboLoadingPhaseMenus Day1 Day2

Morning

Trainingsessionlong. 40minutes GatoradeandMountainBarfor workout Lisa'sScrambledWhitesand GreenswithAlvaradowhole wheattortillas Freshfruitsmoothie Ruth'sPRPorridge,freshfruit

Snack

YouAreWhatYouEatBar

Afternoon Lisa'sFieldofGreenswithfat Abate'sDecaMinestrone,BoboliBreadSticks freeSoyaKaascheese, croutons,andwholegrainbread Snack Evening BalancedShake Ruth'sIronwomanPho,brown rice,freshwholegrainbread Brown'sCurlingKeyLimePie Day3 40minutes PowerBar'sProteinPlusBar trailmix,apple fruits/frozenyogurt,StretchIslandFruitLeathers Stephens'NoHorsingAroundVeggiePlate,organic greensalad popcorn,Dolefruitpop Day4 20minutes Brown'sCurlingPreMeetCombo mochiw/greentea

Snack

Morning

Snack

Afternoon Gary'sgrilledsoycheeseon Lisa'sgreensaladw/misodressing,ricecrackers wholewheat,Barbara'soatmeal raisinminicookies Snack Hanners'Hummusw/toasted pita Hanners'RedRiceandBeans, steamedcarrots HagenDazsSorbet MandarinOrange Day5 20minutes Charlene'sSkatingSupplement w/oats,freshfruit ClifBar,pear CompleteShake

Evening

Brown'sCurlingKenyanTortilla,tossedsalad

Snack

Luppy'sdairyfreepuddingsnack

Day6 notrainingrest MetRxBar,water

Morning

Snack

Gatorade/water,highcarbdrink veggiesub,banana

Afternoon fruitsalad,WhiteWavenon dairyyogurt Snack DaveScott'sPreSportShake

ShilohFarmsspeltoroatbranpretzels

Page218

Day5(continued) Didonato'sSwimmingRice Primavera,organictomatoand cucumbersalad TofuttiPop Day7 raceday

Day6(continued) WurzelandMathews'MarathonPreRacePasta BlasterwithGimmeLeanmeatlessballs,smallsalad

Evening

Snack

Hain'sRiceCakeStrawberryFlavor

Morning

guaranarichdrink,icedtea,PowerBar Campbell'sorBen'spremeetbreakfastmeal

Snack

Afternoon Aftermeetdrinks,bagels,fruitpopstakepostracesupplements,proteinshake,fruit, sportdrinks Snack Evening Snack

SlamDunkFishDish,vegetables,salad Greenteaicecream

Note:Drinkwithplentyofwater,sportdrinks,andgreentea.AdaptyourpersonalNutritionRxandrecommended foodservingstotherecommendedmealsabove.

RecoveryEating Afterthebigeventisover,it'stimetorepairandprepareforthenextphaseofyourtrainingregimen.Proteinneedsmaybeincreasedupto72hoursafterlong distanceevents.Glycogenstoresneedtobereplenishedforthenextcompetition.Recoverymealshelpyoureplaceallenergyneedsafterheavytrainingorevenduring timesofnewtrainingchallenges.SeveraloftheVSNGathletes'recipesandfavoritesnackchoicesareidealtoincludeforrecoveryeating. OntheRoad ThebiggestchallengetheVSNGplantbasedathletefacesisfindingenoughhighqualityproteinsourcesandvegetarianfoodsontheroad.Infact,overonequarterof theVSNGathletesconvertedfromstrictveganstosemivegetariansbecauseofthis.

Page219

Lisa'sFieldofGreenswithSoyCheese Makes1serving 2cupsgreens(lettuce,chicory,dandelion, andothergreenleafyvegetables) 1/4cupmungbeansprouts,alfalfasprouts,lentilsprouts 3ozcubedfatfreeSoyaKaascheese 1tsptoastedsesameseeds Tosswithfatfreedressingorothernaturaldressinglikemiso(don'tforgettoaddadditionalcalories,fat,etc.,ifnecessary). Nutrientsperserving:291calories,33gramsprotein,33gramscarbohydrates,5gramsfat Dietarycomposition:42%protein,43%carbohydrates,15%fat VSNGfoodservings:1/2grain,11/2protein,21/2cupsvegetables GoodsourcesofvitaminA,C,K,folate,potassium,ironmoderatesourceofB6,pantothenicacid,calcium,phosphorus,magnesium,copper,manganese AirTravel Duringairtravel,thepressurizationofthecabinincreasesfluidlosses.Thesefluidlossesmaycontributetojetlag.Duringtheflightitisbesttohavebottledwaterwith youtodrinkcontinuouslythroughouttheflight. Sincetheairlinesarealsocuttingbackonmealservice,youmaynotfindyourfavoritevegetarianmealwaitingforyou.However,ifyoudowantaspecialmeal,you'll needtocall24hoursinadvancetogetyourrequest.Someairlineshavetwovegetarianchoices,withdairyorvegetablesonly.Besuretoaskiftheyhavethisoption.

Page220

Ifnomealserviceisplanned,bringavarietyofsnacksonboard.Myfavoriteonboardsnacksaresportbars,8Mateassortedricecrackersnackswithdriedpeas, AnaHanabrandsnackbeanpartymix,ShilohFarmsoatbranpretzels,AlvaradoStreetorganicwholewheattortillas,andfreshfruit.I'veevenbeenknowntopack vegetablesushiforlongerlunchanddinnerflights.Manyairportsalsohaveavarietyofbakedpretzels,frozenyogurt,trailmixes,bakedchips,andbagelstopurchase atnewsstandsandsnackbars. Thesametypesofsnacksandfluidsalsocanbetakenoncarorbustrips. HotelsandAbroad Ericasaidthebestthingshelearnedbyeatingvegetarianistoplanahead.JanetakesproteinshakesandPRBarsontheroad.Bypersonalexperience,GaryGromet andhiswifeprepareddaysworthoffreshGermanbreadandvegetarianstewpriortothe100thBostonMarathon(sharingthiswiththemmayhaveboughtmemy 2:53time!). Thebestwaytopackplantbasedfoodsfortheroadistobringproductsfamiliartoyou.Thenextbestwayistobringproductsthatcanbereconstituted,suchas FantasticFoodsoups,dips,anddishes,RedMill'sHotCereals,Barbara'smashedpotatoes,andotherslistedonthefoundationfoodlists.Allyouneedtoaddis boilingbottledwater! Besuretostashplentyofsportbarsandpowderedcarbohydratereplacementfuels,GreensToday,andEmergenCpackets,andyourfavoritesupplement. Sometimesyoucanevengetluckyandflyintoacitywithafastfoodrestaurantthatcaterstovegetarianathletes.OneofmyfavoritesisSubwayfortheirvegetarian sub,andalsoWendy'sfortheirbakedpotatoandsaladbar.Otherrestaurantsandtheirpotentialplantbasedchoicesaredescribedinthetableonthefollowingpage. Athotels,roomserviceoftenoffersachoiceofpastadishes,potatoes,rice,salads,andvegetables.Besuretoaskforabasketofbreadplainandcrackersanda pitcherofwatertowashdownandhydratewithyourhighcarbplantbasedmeal.

Page221

FastFoodandOtherRestaurantsOffering PlantBasedFoodChoices* Restaurant Applebee's Arby's AuBonPain AuntieAnne's BaskinRobbins Bojangle's Bonanza BostonMarket Bruegger'sBagelBakery BurgerKing ChiChi's FoodChoices VegetableSkilletDish,salads gardensalad bagels,vegetariansoups,salads handrolledpretzels ices,sorbets,yogurts coleslaw,Cajunpintobeans,cornonthecob,salads saladbar steamedveggies,fruitsalad,applecinnamonpie bagels,soups fries,hashbrowns,onionrings,Frenchtoaststicks,bagels refriedbeans,chipsandsalsa,vegetarianChajita,dinnersalad, guacamole salads,steamedvegetables,tortillawithbeans pizza,salads cornonthecob,appleturnover salads,vegetables,juices cerealcombo,bagels,freshfruit,hotcereal,salad,bakedpotatoes, spaghetti pizza,salad spinachandtomatoflavoredtortillas,pintobeans,cornonthecob, cucumbersalad,guacamole,Spanishrice,fiestacorn VegetarianFuddwrapper WholesomeandHearty'sGardenburger,spaghetti,salads cornonthecob,gardensalad TheWrap(orderwithoutfish,chicken,orshrimp) stirfry,rice gardensalad,bakedapplepie BestFrenchfries,madefromfreshpotatoesandcookedinunused cornoil continued

Chili's ChuckE.Cheese Church'sFriedChicken CountryKitchenInternational Denny's

Domino's ElPolloLoco

Fuddruckers HowardJohnson KFC LongJohnSilver ManchuWok McDonald's Nathan's

Page222

FastFoodandOtherRestaurantsOfferingPlantBasedFoodChoices(continued) Restaurant PizzaHut Popeye's Subway FoodChoices pizza,saladbar cornonthecob,applepie vegetariansubonwholewheat,WholesomeandHeartyGardenburger, WhiteWavesoyturkeysubsatcertainlocations corntortillas,wheattortillas,pintobeans,chipsandsalsa,cinnamon twists,BorderIceproducts frozenyogurt GardenVeggiePita,salads,bakedpotato,MexicanBar

TacoBell

TCBY Wendy's(givenhighmarksby VRG[VegetarianResource Group]See1/98issue)

*AdaptedfrominformationfromtheVegetarianResourceGroup,VegetarianJournal,1/98.

SupermarketSophistication Besidesanentirenewsletterdevotedtothistopic,beingSupermarketSavvy(seeAppendixCfororderinginformation)meansbeingwiseaboutyourplantbased foodchoicestogetthebiggestbangforthebuck!Manynewtermsassociatedwithyourfavoritefoodshavesuddenlyappearedintheaisles.Sincetheyareoften trendyandambiguous,thissectionwillhelpdefinethelabelsyouseeonyourshelves. Neutraceuticals,a.k.a.FunctionalFoods Anappleadaykeepsthedoctoraway.Havesomechickensoupwhenyou'refeelingundertheweather.Theseareatasteofthingstocomeintheyear2000and beyondthedevelopmentoffoodsforspecificpurposes In1989anendocrinologist,Dr.StephenDeFelice,coinedthetermneutraceutical,definingitasanysubstanceconsideredafoodorpartofafoodwithmedicalor healthbenefits,includingtheprevention,treatment,orcureofdisease.Dr.ElizabethStoneofApplied

Page223

Biometricsaddedthatneutraceuticalsarefoodsorbeveragesthatconferhealthbenefitsbytheadditionofingredientsoreliminationofunhealthysubstances. Threecategoriesofthesefoodsare: LifestyleFoods:Designedtomakeyoufeel,look,orperformbetter.Mostsportfoodsfallintothiscategory. DiseasePreventionFoods:Productsaddedtofoodstohelppreventtheriskofdisease.Fiber,antioxidants,andphytochemicalsareincludedhere. SpecialNeedsFoods:Productsthathelpindividualswithchronicconditions.Sugarfreesnacksfordiabeticsorfatfreefoodsforheartpatientsareexamplesfrom thisgroup. Neutroceuticalshavemadeourliveseasier.Theyhavetakensomeofthethinkingoutofselectingthebestfoodchoicesforsport,health,andlife.Theseproductsoften eliminatetheneedandexpenseforpurchasingexcessivevitaminandmineralsupplements,orcombinethebasicnutritionrequirementsandthedesiredneutraceutical ingredientoftheactiveorlesshealthyindividualintoadrink,shake,orcereal. Unfortunately,thisfieldisnotwellregulated.Wisercompanieshaveoptedtomarkettheirproductsassupplementsinsteadofasfoods,sincethentheydonotcome underFDAregulations.Hence,healthclaimscanspanamuchbroaderspectrumthaniftheproductswereevaluatedbytheFDAevenwhennotvalidatedbyscientific truth.Mysuggestionistolookcarefullyatproducts,trytogetmostofyournutrientsthroughtraditionalfreshandwholesomefoodsources,andrelyonneutraceuticals forspecialtimeslikeJanedoesontheroadtoracingsheusesdrinksandbarsonlywhencompeting. OrganicallyGrown Doyoufeellikeyou'rebuyingsomethinghealthierandbetterfortheenvironmentwhenyoupurchaseorganicallygrownfood?Youshould.Afterall,youandother healthconscious,fitnessmindedindividualsarespending$4billionayearforthatveryreason. In1990,CongresspassedtheOrganicFoodsProductionAct,whichcallsfortheestablishmentofnationalorganicguidelines.

Page224

Theseguidelinesincludecertificationforgrowers,screeningoforganicimports,monitoringofchemicalcontamination,evaluationoflivestocklivingconditions,and developmentofstandardsforproduction.TheNationalOrganicStandardsBoard(NOSB)consistsoffarmers,foodprocessors,retailers,scientists, environmentalists,andconsumeradvocatestoassisttheUnitedStatesDepartmentofAgriculture(USDA)indevelopingstandards.Rightnowonlyelevenstates requirethatcropsandfoodsbecertifiedorganic,andeachstatehasslightlydifferentterminology. Whatisorganic?Thecriterionfororganicproductsistohave95%organicallyproducedingredients,excludingwaterandsalt.Productswith50to95%organic ingredientscanonlyusethephrase''madewithcertainorganicingredients." Despitethepositivesupportofthegovernmenttowardregulatingchemicalfreefood,therehavebeenseveraloversightsintheprogram.Theseoversightsincludethe irradiationoffoodstokilldiseasecausingbacteriafertilizationofcropswithsewagesludge,calledbiosolidsandgeneticallyengineeredfoodstoresistpests.Since youcanbeassuredthatsomeofthestateshavestrongprograms,Irecommendthatyoucontinuetopurchasecertainorganicproductssuchasfruit,vegetables,and cannedgoodsovernonorganicversions.Oneofthebestwaystobeassuredofyourfood's"organicness"istopurchaseyourfoodsthroughaCommunitySupported Agricultural(CSA)system. CommunitySupportedAgriculture(CSA) ACSAsystemisapartnershipbetweenlocalfarmersandconsumers.Inexchangeforfinancialsupportfromconsumersintheformofamembership,farmersprovide ashareoftheannualharvest.ThefirstCSAprogramswerestartedinJapanabout30yearsagoandbeganinthiscountryin1986.Todaymorethan600CSA systemsoperateacrosstheUnitedStatesandCanada.Sincemostfoodeatentravels1,300milesfromfarmertodinnertable,CSAprogramssaveonfossilfuelsthat contributetoglobalwarmingensurefreshfood,oftenpickedthemorningofdeliveryandofferconsumersorganicallygrownchoices. About1,000farmshavebeenlostannuallyinthelastdecade.Asfarmsdisappear,sodoesthespecialrelationshipbetweenthegrow

Page225

ersandthecommunity.CSAisacosteffectivewaytosavethosefarmsandfeedplantbased,fitnessmindedindividualsanexcitingarrayoffreshfood. Typically,consumerspaythefarmerbeforetheseasonstarts,inordertocoveroperatingcosts.TheCSAmembershipisbasedonsharesoftheharvest.InoneCSA programinNewYork,asharepriceof$263brings30weeksof10poundsofseasonallyselected,organicallygrownvegetablesdeliveredatacostoflessthana dollarperpound.Tokeepthefeeslow,membersvolunteerabout3hoursperseasonforeverysharetheybuy.Theydonatetheirtimebyworkingintheoffice,doing paperwork,orunloadingtrucks. JoiningaCSAprogramisaneasywaytogetagreatervarietyofplantbasedfoods,provideanelementofsurpriseatmealtime,andbringbackacommunityspirit thatsomanyaremissingthesedays.TofindoutmoreaboutCSAinyourcommunity,callyourlocalfarmers'marketorcooperativeextensionservice.Other resourcesinclude: BioDynamicFarmingandGardensAssociation ListofCSAsinNorthAmerica 8005167797 EnvironmentalNutritionDieteticPracticeGroup oftheAmericanDieteticAssociation 8008771600,ext.4815 Website:HYPERLINKhttp://www.eatright.org/dpg

Page226

ErikaBrown 1998Olympiccurler AllBigTenMVPGolfer

Age:25 8yearslactoovovegetarian Reasonforbecomingvegetarian:"Ieliminatedmeatfrommy dietforbothhealthandethicalreasons.Ithinkitispossibleto beahealthy,active,energizedathletewithouteatingmeatand contributingtothesubsequentenvironmentaldamagethat accompaniesitsproduction." Advantagesofbeingvegetarian:"It'squiteararity.People takenoticewhentheyfindoutandwithanylucktakeacloser lookattheirowndiet." Challengestobeingvegetarian:"ManycurlingtournamentsareheldinsmallMidwesterntownsof thestrictlymeatandpotatoesvariety.Often,mealsareservedrightatthecurlingfacility,which furtherdecreasesmyoptionsforfood.It'sbeenagoodlessoninplanningahead." Alcohol:occasionallybeerorwine Supplements:none Favoriteprecompetitionmeal:Brown'sCurlingPreMeetCombo(page214) Favoritesnacks:fruit,fruitshakes(madewithlowfatyogurtoricecream),pretzels,trailmix Favoriteonepotmeals:Brown'sCurlingKenyanTortilla(page103)andBrown'sCurlingKey LimePie(page229)

Page227

DebbieStephens Worldclassequestrianshowjumper

Age:47 18yearspescovegetarian Reasonforbecomingvegetarian:"Wantedtoloseweight,havemoreenergy,andbemore energetic." Advantagesofbeingvegetarian:"Moreenergy,feelhealthier." Challengestobeingvegetarian:"Hardtogetfoodtoeatatcompetitionsites." Alcohol:none Supplements:none Favoritepremeetmeal:Stephens'NoHorsingAroundPrecompetitionSnack(page213),candy bar,andcoffee(seechapter6forasummaryonthebenefitsofcaffeine) Favoritesnacks:candy Favoriteonepotmeal:Stephens'NoHorsingAroundVeggiePlate(page150)

Page228

Hanners'AppleTowerDessert Makes4servings 3firm,ripeapples,BraeburnorMacintosh 1/2cupdriedcranberries 1/2cupoats,whole 1/4cupbrownsugar 1/4cupflour 1tbssoftsoymargarine 1lemonzest 1tspcinnamon 1tspnutmeg 1tspclove Peelandcoreapples.Sliceapplespaperthinandmake4stacks,using3/4appleforeachstack.Inasmallbowl,combineallremainingingredients.Stuffappleswith mixture.Bakeuncoveredat350Ffor50minutes. AppleCaramelDrizzle 3/4cupsugar 2tbswater 1/2cupapplejuice Bringsugarandwatertocaramelstage.Whenamberincolor,addapplejuicecarefullyandwhiskrapidly.Drizzleoverappletower. Nutrientsperserving:402calories,4gramsprotein,90gramscarbohydrates,5gramsfat,1grammonounsaturatedfat,1.5gramslinoleicfat,64gramssugar,5 gramsfiber Dietarycomposition:4%protein,85%carbohydrates,11%fat VSNGfoodservings:11/2fruits,1/2grains,1fat Sourceofmanganese

Page229

Brown'sCurlingKeyLimePie Makes8servings readytobakepiecrust 8ozfreshorbottledlimejuice 1cansweetenedcondensedmilk 4cupsfatfreeorlowfatvanillaicecream Blendlimejuice,sweetenedcondensedmilk,andicecream.Pourintopiecrust.Letchillinfreezerforatleast2hours. Nutrientsperserving:206calories,5gramsprotein,36gramscarbohydrates,5gramsfat,1gramsaturatedfat,55mgsodium Dietarycomposition:10%protein,70%carbohydrates,20%fat VSNGfoodservings:1/2milk,11/2grains,and1fat Nomajorsourceofanyvitaminsorminerals

Page231

APPENDIXES

AppendixA VegetarianAthletes'NutritionalProfiles
Warmup Thissectionprovidesyouwiththespotlightathletes'typicalonedayfooddiariesandanutritionalanalysis(analyzedbyusingtheNutritionistIVsoftwareprogram).In nowaycanonedayreflectanentiredietaryintake,butitcangiveyouanideaoftherelationshipbetweenaspecificfoodintakeandthenutrientsyoufindinthose foods.Inscientificresearch,threetosevendayfooddiariesareoftenkepttoestablishapatternofeating. Sincethiswasnotscientificresearch,torespecttheathletes'valuablevoluntarytime,Iaskedandwasgratefultogetatleastatypical24hourperiod.Someathletes hadtoemailorsendthediariestomefromallpartsoftheworld,somewhilecompeting.Someincludedfoods,bars,drinks,andsnacksthatweremanuallyaddedto thecomputeranalysisprogram.Therefore,someofthevitaminandmineraldatamaynotbecomplete. Rememberalsothatsomeoftheseathletes,suchasDave,Art,Jonathon,andChris,haveretiredfromtheirsportsandnolongerconsumetheirtrainingdiets.Their intakesreflectthedietstheyarepresentlyconsuming. IntheFoodFitnesssection,Ididnottrytochangeeverything

Page232

abouttheathletes'dietaryintake.ThepurposeoftheFoodFitnesssectionistoshowyouhowavegetariansportsnutritionistandathletemayslightlyadjusttheir presentdietstosatisfiedtheirpersonaleatingneedsandimprovetheirprofilestobettermeettheirdietarygoals.Obviously,thesehabits,healthyornot,havehelped theseathletestoachievesomeofthehighestgoalsintheirsports.Also,asalicensedpsychotherapist,Iamcarefulnottochangeeverythingabouttheperson,since dramaticchangesoftendonotlast. BenefitingfromTheseNutritionalProfiles Thesetwentyfourhourintakescandemonstratehowanathletefromyourfavoritesportcansustainstrengthandenduranceonplantbaseddiets.Youcanusethese profilestocompareyourtypicaldailyintaketotheirs.Byusingthisinformation,youcanimprovethenutritionalqualityofyourdietbyhelpingyouselectfoodsand nutrientstocomplementyourpresentdiet.Itmayalsohelpyoutochooseanappropriatenutritionalsupplementwhenfoodcan'tmeetyourneeds.Additional informationonsupplementationisfoundinchapter8. YourPersonalNutritionist Ifyouareseriousaboutyourfoodandsport,youmaychoosetocontinueworkingwithasportsnutritionist,onlineorinperson. Ifyouwouldliketoworkwithmepersonally,justsendtheFoodFitnessNutritionalAnalysisandActivityformfromAppendixBbyfax,mail,oremailtomeatthe addressesprovided.IwillsendyoubackapersonalNutritionalPrescription(Rx)andnutritionandtrainingprogramandmenus.Youcanevenhaveyourfavorite recipesanalyzedandincludedinyourdailydiet. Ifyouprefertoworkwithsomeoneinperson,inyourhometownorabroad,youcancontactoneofthegroupslistedinAppendixCtogiveyoualistofreferralsinthe cityyoudesire. Ifyouhaveanyotherquestions,concerns,orcomments,logontomyWebsite(www.lisadorfman.com).

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Section1:Spotlight SemivegetarianAthletes JonathanDidonato GuinnessBookofRecordsswimmer Spotlightathlete,chapter5 Onedayfooddiary Mealone Mealtwo Mealthree Mealfour Mealfive Mealsix Mealseven Supplements twooranges,onegrapefruit onebanana,oneapple oneapple,onebanana PowerShake,RxFuelwitheggwhites salad PowerShake Didonato'sSwimmingRicePrimavera(seepage104) spirulinaandbeepollen

Dietarycomposition 17%protein,73%carbohydrates,10%fat Nutritionalanalysiswithoutsupplements Calories:2,394 Carbohydrates:460grams Protein:105grams Fat:27grams Saturatedfat:5grams Cholesterol:2milligrams Sugar:201grams(50tsp) Fiber:65grams Vitaminsandminerals AllexceptvitaminDarebetween70%and1,457%RDAs. Deficiencies:vitaminD,0%RDA Foodfitnesssuggestions:Reducesugarintakebyselectinglessfruitsandbysubstitutingonelow sugarsportshakedaily.SinceJonathanlivesandworksinthesouthFloridasun,heisgettingvitamin D.Hissportshakesarealsofortifiedwithvitaminsandminerals.Hecanalsoincludeafortifiedmilk based,soyorricemilkdaily.

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BenRichardson Lasersailor Spotlightathlete,chapter6 Onedayfooddiary 7:00A.M. 8:00A.M. 12:30P.M. 5:30P.M. 6:30P.M. Extras Supplements 32ozwater 2cupsoatmealw/soymilkandsoyprotein,24grams saladandtofu(alternates) BalanceBar dinnerw/fishorchicken beer.icecream chromium,creatine

Dietarycomposition 35%protein,43%carbohydrates,22%fat Nutritionalanalysiswithoutsupplements Calories:1,654 Carbohydrates:185grams Protein:153grams Fat:42grams SaturatedFat:4grams Cholesterol:172milligrams Sugar:17grams(4tsp) Fiber:13grams Vitaminsandminerals AllexceptvitaminDandbiotin,between65%and727%RDAs Deficiencies:vitaminD,0%RDA,biotin28%RDA Foodfitnesssuggestions:Consumeagreaterproportionofcarbohydraterichfoodforenergy(it probablyincreaseswiththeicecreamandbeer!)Additionalfruitsandvegetableswouldimprove carbohydrateandfiberintake.BalanceBarandothersarealsofortifiedwithDandbiotin.

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ArtStill Footballplayer Spotlightathlete,chapter4 Onedayfooddiary 6:00A.M. 6:15A.M. 7:308:00A.M. 1010:30A.M. 1quartofwater,greentea,andfreshsqueezedlemon workout 3pancakes,6eggwhites fruit(bananas,apple,orfruitshakewithbanana,frozenstrawberries,andorange juice) turkeysandwichoracoupleofBocaBurgersw/cheesesandwich fruit stirfryorbeansandrice(seeStill's''Defensive"StirFryrecipeonpage82) NutriRxw/creatine,multivitamin

12:00P.M. 3:00P.M. 5:30P.M. Supplements

Dietarycomposition 22%protein,69%carbohydrates,9%fat Nutritionalanalysiswithoutsupplements Calories:1,880 Carbohydrates:330grams Protein:104grams Fat:19grams Saturatedfat:5grams Cholesterol:157milligrams Sugar:124grams(31tsp) Fiber:38grams Vitaminsandminerals Allvitaminsandmineralsarebetween55%and435%RDAsexceptvitaminsD,E,K,andAand biotin. Deficiencies:vitaminD,0%RDAvitaminK,5%RDA Foodfitnesssuggestions:ThevitaminsfoundtobedeficientinArt'sdietareprobablyincludedin hissupplement.BecauseArtlivesinthenorth,vitaminDneedstocomethroughfoodsources,ashe can'trelyonsunlightasasource(seechapter7).AandKcanbeincludedinadditionalservingsof deepgreenvegetables.VitaminDcanbefoundinfortifiedsoyorricemilkand/orsportshakes.

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DebbieStephens Worldclassequestrianshowjumper Spotlightathlete,chapter10 Onedayfooddiary 7:00A.M. Lunch 3:00P.M. 8:00P.M. 1bagel,4cupscoffee salad,3DietCokes cookies,chocolatebar,coffee salad,fish,Stephens'NoHorsingAroundVeggiePlate (seepage150) DietCoke none

Supplements

Dietarycomposition 34%protein,55%carbohydrates,11%fat Nutritionalanalysiswithoutsupplements Calories:1,128 Carbohydrates:159grams Protein:99grams Fat:14grams Saturatedfat:2grams Cholesterol:215milligrams Sugar:36grams(9tsp) Fiber:30grams Vitaminsandminerals Allarebetween50%and868%RDAsexceptbiotin,vitaminsDandE,andcalcium. Deficiencies:vitaminD,0%RDAscaffeineintake Foodfitnesssuggestions:Althoughthecaloriesarelowforsport,thepercentagesfromprotein, carbohydrates,andfatshelpDebbiemanageherweightandenergylevelsforworldclasscompetition. Thehighproteinintakeprobablyhelpstomanageherbloodsugarlevelsandappetitebetweenmeals. However,thishighprotein,extremelylowfatdietmaycausehertocravesugarsandcausecalcium lossesfrombone. RealizingthatDebbielikessweetsandchocolate,Iwouldsuggestadailychocolatesportbarto replacethecandybarandsomeofthecaffeinefromtheDietCokessheconsumesdaily.Perhapsone

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espressowithmilk(orfortifiedsoymilk)inthemorninginsteadof4cupscoffeewouldprovidethe caffeine"fix"andgiveherabitmorecalciumandD.Therearealsomanynaturalteasthatcan provideDebbiewithanaturalkick(seeNewAgefluidsinchapter6)andabetterreplacementof liquids.

DinaHead WNBAplayer Spotlightathlete,chapter9 Onedayfooddiary 9:30A.M. 12:30P.M. Snack 4:00P.M. 7:00P.M. 10:00P.M. Supplements 24ozproteinshake 16ozicetea,mediumsaladplatew/tomatoes,cucumbers,salmon fruit,grahamcrackers,orhandfulofnuts 16ozwater 8ozsteamedvegetables Head'sSlamDunkFishDish(seepage102) vitaminsE,C,B12,andmultivitamin

Dietarycomposition 26%protein,60%carbohydrates,14%fat Nutritionalanalysiswithoutsupplements Calories:1,675 Carbohydrates:250grams Protein:109grams Fat:26grams Saturatedfat:3grams Cholesterol:157milligrams Sugar:83grams(20tsp) Fiber:32grams Vitaminsandminerals Allarebetween67%and703%RDAs. Foodfitnesssuggestions:Beautifuldietarycomposition,greatsourcesofvitaminsandminerals. Goodjob,Dina!

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GaryGromet Ironmantriathleteandmarathonrunner Spotlightathlete,chapter5 Onedayfooddiary 1/2ParilloBars 4.5literswater 1scoopRippedfuel 3servingsCytomax,56ozfluid 10slicesmultigrainbread 51/2servingsKamutpuffedcereal 64gramswheyproteinpowder 1/2cupraisins rolledoats1cupdry tofu,baked4oz tofucheese2oz 1redpepper 1yellowpepper 1cupsauerkraut
2

/3cupdryroastedsoybeans

1pumpernickelbagel 2cupssalad 1cupspinach 1/2lbsalmon 1/2cupsrice 1frozenfruitandproteintreat 1glassredwine 12oznonalcoholicbeer

Supplements:vitaminsCandE,magnesium,creatine,carnitine,ginkgobiloba,pycnogenal,grapeseed, phosphatidylserine,melatonin,alphalipoicacid,glucosamine,glutamine,gluthathionine,ginseng,HMG, ferrochalbisglycinate,lycopene,CoQ10,betacarotene,phytoflavinoids,tribulus,tennestris Dietarycomposition 22%protein,58%carbohydrates,17%fat Nutritionalanalysiswithoutsupplements Calories:4,237 Carbohydrates:654grams Protein:248grams Fat:83grams Saturatedfat:10grams Cholesterol:111milligrams Sugar:51grams(12tsp) Fiber:37grams Vitaminsandminerals Allarebetween59%and512%RDAs. Deficiencies:vitaminD,0%RDAbiotin,44%RDA

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Foodfitnesssuggestions:It'samazingthatGarygetsallthenutrientsinsuchgreatpercentages except,liketheotherathletes,Dandbiotin.GaryhasnoproblemgettingDfromthehotsouth Floridasunshine.Hetakessomanysupplements,butbeinginthehealthfoodbusiness,it'shardfor himtoresistthetemptationsofnewandexcitingresearch.I'veknownGaryformorethan10years, andIcantellyoufirsthandthatheisanamazingman,withnohealthproblemsandthebodyofa twentyyearold.Perhapshispresentdietandsupplementprogramenableshimtoperformformore thanfourhoursdailyintraining.

DaveScott Sixtimeironmanchampion Spotlightathlete,chapter8 Onedayfooddiary Breakfast DaveScott'sPreSportShake(seepage128) 2scoopsMetabolII(240calories,24gramsprotein,10gramsfat,13.5grams carbohydrates), 2pieceswholewheattoast 1PowerBar 2apples 1PowerBar bagelsandwichlettuce,tomato,onion,sprouts,andhummusspread(see Hanners'Hummus,page24) secondbagel 2apples Odwallasuperproteinshake PowerBarandbagel 1cantuna 2cupsdrypasta oliveoil largesalad 1/2bagbeanchips 1bowlfrozennonfatyogurt 68FigNewtons vitaminsEandC,iron,andbetacarotene

Midmorning

Lunch

Midday Dinner

Supplements

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Dietarycomposition 19%protein,65%carbohydrates,16%fat Nutritionalanalysiswithoutsupplements Calories:5,028 Carbohydrates:850grams Protein:249grams Fat:95grams Saturatedfat:14grams Cholesterol:87milligrams Sugar:226grams(56tsp) Fiber:54grams Vitaminsandminerals AllexceptvitaminDarebetween75%and651%RDAs. Foodfitnesssuggestions:SinceDavelivesinColorado,hemaygetsunshinetoconverttovitamin Dthroughfood,hemaybeabletogetmoreDwithacuportwoofDfortifiedsoydrinkoryogurt. HissportbarisalsofortifiedwithvitaminDhowever,sincehissugarintakeissohigh,hemightwant tohavealowersugarbarordrinkinstead.

Section2:Spotlight LactoOvoVegetarianAthletes JaneWelzel 1990U.S.nationalmarathonchampion,2:33marathoner Spotlightathlete,chapter3 Onedayfooddiary 8:00A.M. 12:30P.M. 3:00P.M. 6:30P.M. 8:00P.M. Supplements mochaespressowithskimmilkandchocolate tofucheesesandwichonwholewheatwithlettuce,mustard,andseitan crackersandtofucheese seitan,rice,vegetables,andaglassofwine jellybeans vitaminC,iron,multivitamin(PRBarandproteinpowderwhenawayfrom home)

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Dietarycomposition 18%protein,62%carbohydrates,15%fat Nutritionalanalysiswithoutsupplements Calories:1,239 Carbohydrates:212grams Protein:62grams Fat:22grams Saturatedfat:3grams Cholesterol:4milligrams Sugar:49(12.25tsp) Fiber:15grams Vitaminsandminerals GoodsourcesofvitaminsA,B1,B2,B3,B6,B12,andK,folate,potassium,calcium,phosphorus, magnesium,iron,zinc,copper,manganese,andselenium. Foodfitnesssuggestions:Jane'ssnacksoftofupops,popcorn,candy,tortillachips,crackers,and hummusprobablyaddadditionalcaloriesneededtosupporthertrainingbutarenotaccountedforin thisassessment.Shemaybenefitfromadailyfortifiedsportsbartoensuremeetingcalorieandvitamin andmineralneedsandadailyservingofaVSNGspotlightathlete'srecipechockfullofnutrientsand fiberlikeRuth'sIronwomanPho.

ErikaBrown OlympiccurlerandAllAmericangolfer Spotlightathlete,chapter10 Onedayfooddiary 8:00A.M. 1glassorangejuice,1bowlcereal1/2Cheerios,1/2GrapeNuts,andskim milk 1banana,skimmilk,vegetablesoup,2sliceswholewheattoast skimmilkandvegetablestirfrywithrice(seeStill's"Defensive"StirFryonpage 82) none

1:00P.M. 6:00P.M.

Supplements

Dietarycomposition 16%protein,75%carbohydrates,9%fat

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Nutritionalanalysiswithoutsupplements Calories:1,700 Carbohydrates:332grams Protein:73grams Fat:17grams Saturatedfat:3grams Cholesterol:12milligrams Sugar:104grams(26tsp) Fiber:33grams Vitaminsandminerals Allarebetween94%and821%RDAsexceptbiotin(49%)andvitaminE(37%). Foodfitnesssuggestions:Erikaisanexcellenteaterandprobablygetsevenmorecalories,fat, andvitaminEwithhertrailmix,fruit,fruitshake,and/orpretzelsnacks.Ruth'sIronwomanPho wouldensureherEintake.Noneedforsupplementshere!

LisaDorfman Author,triathlete,anddistancerunner Typicalonedayfooddiary Everyday 12litersEvianwater,sportdrinks,816ozcaffeinateddrink tea,12sportbars,StarbucksCoffeeFrappuccino,freshfruit smoothies,naturalsorbets,frozensoydesserts,orfrozenfruit popsand/orsportshake Beforetraining5:00A.M caffeinatedteaorotherdrink,about50mgandwater Duringandaftermorningworkout sportbar,Gatorade,Cytomax,orXLR8sportdrink,supplements Midmorning:23timesperweek StarbucksCoffeeFrappuccinofruit,organicwholewheattortillas,8grainsrolls

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About10:3011:00A.M. Lisa'sScrambledWhitesandGreens(seepage77),soycheeseandapple,orpoppyseedcracker flats,cheeseflatbreads,driedfruits(strawberries,blueberries,bananas,figsrolledincoconut,plain figs,raisins,apricots,and/orpeaches),frozenfruitpops 12:001:30P.M. Lisa'sFieldofGreenswithSoyCheeseandmisodressing,croutons,and/orcrackerswholewheat tortillaor8grainroll 3:006:00P.M. snacksconsistingofeitheroracombinationofdriedpeas,driedfruits,frozenyogurt,crackerbread, pastachips,flourorcorntortillas,FantasticFoodsBeanorHummusDipwithtortillasorBaked LaysChips,freshfruit,orfruitsmoothie Dinner(alwaysaminimumof2to3hoursbeforebedtime) wholewheatorQuinoapasta,risotto,couscous,quinoa,orricewithpeas,corn,andbroccoli,or bakedormashedpotatoeswithgreens,tamales,bakedtacopieand/orplaintomato,spinachor wholewheattortillas Eveningsweetsnack dependsonmanyfactors:frozensorbetoryogurt,ArrowheadMillsCocoO'swithfortifiedsoy drink,TofuttiChocolateFudgeTreat,ornaturalorganiclicorice Supplements AlmostdailyAlacerSuperGrammultivitamin,Twinlab'sAntioxidantFuelorOxyQuencherwith heavytraining,racing,and/orintermittentlydependingondietandneedsTwinlab'sPhosFuel, AntiCatabolicFuel,LipotropicFuel,CarniFuel,SlowFewithFolicAcid,and/orEMergenC Dietarycomposition 21%protein,69%carbohydrates,10%fat Nutritionalanalysiswithoutsupplements,sportdrinks,orshakes Calories:2,112 Carbohydrates:371grams Protein:114grams Fat:25grams Saturatedfat:4grams Cholesterol:42milligrams

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Sugar:84grams(21tsp) Fiber:28grams Vitaminsandminerals GoodsourcesofvitaminsA,B1,B2,B3,B6,C,K,folate,pantothenicacid,potassium,calcium, phosphorus,magnesium,iron,zinc,copper,andmanganesebetween54%(zinc)and938%(K) RDAs ModeratetominimalsourcesofvitaminsB12,D(0%),E,biotin,selenium Foodfitnesssuggestions:Betweenmysportbar,shakes,vitaminandmineralsupplements(not includedintheanalysis),andthesouthFloridasun,IhavenoconcernaboutgettingenoughvitaminD andmineralsfoundinshortsupply,althoughIvarymydietthroughouttheyear,andmysupplements changeaccordingtotraining(marathonvs.shortdistance),climate(wintervs.summeroppression),and mymonthlymenstrualcycle. At5'3"and104pounds(47kilograms),Ieatapproximately45caloriesperkilogram,2.4gramsof proteinperkilogram(muchhigherduringthepresentmarathontrainingthanothertimesoftheyear), and8gramsofcarbohydratesperkilogram,whichperfectlymeetsmyneeds.Ineverseemtohave recoveryproblemsorgetdehydratedexceptattheinceptionofthesummerseasoninsouthFlorida, whenthetemperaturesandhumiditygofrom70and70to80%humidityto85to100and90to 100%humidityovernight! Itrainhalftheamountoftimeasmycounterparts,averaging1to2hoursdailyofrunning(4060miles perweek),swimming(3,0009,000yardsperweek),cycling,andweights. Ifeelandlookyoungerthan38(soI'mtold),havehadthreehealthypregnanciesanddeliveries, bouncingbacktotrainingandnormalweightwithinweekswhilebreastfeeding,haveanormal menstrualcycle,andhaveneversufferedfromanemiasincebecomingavegetarianatagefifteen.My bodyfatwasmeasuredfortworesearchstudiesin1993and1996andwasalean11%and9% respectively.Thisismypersonaltestimonytotheadequacyandvalidityofmylactoovoplantbased diet.

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Section3:Spotlight VeganAthletes CraigHeath Professionalfigureskater Spotlightathlete,chapter7 Onedayfooddiary Daily Snacks Morning Lunch Dinner 1gallondistilledwater peanutbutterandjelly,ricecakes,orhealthnutcookies raisingranola,banana,andsoymilk vegetarianburrito,refriedbeans,salsalettuce,tomato,ricecorn,andtofu pastawithtomatosauce,orpotatoor3cupsrice,withasideofvegetables

SupplementsSuperNutritionvitaminpacks,echinacea,goldenseal,DHEA,glucosamine,sodium chondroitin,twoenergydrinks:onewithcaffeineandgreenteaandtheotherwitharginine Dietarycomposition 13%protein,74%carbohydrates,13%fat Nutritionalanalysiswithoutsupplements Calories:1,722 Carbohydrates:328 Protein:56grams Fat:26grams Saturatedfat:10grams Cholesterol:13milligrams Sugar:29grams(7tsp) Fiber:22grams Vitaminsandminerals GoodsourcesofvitaminsA,B1,B2,B3,B6,folate,pantothenicacid,potassium,phosphorus, magnesium,iron,copper,manganese ModeratesourcesofvitaminB12,C,calcium,zinc Deficiencies:lowinD,0%RDAselenium,6%RDA

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Foodfitnesssuggestions:Craigcanbenefitfromadailysnackofpeanutbutterandjellyonwhole wheatandaglassofvitaminDandB12,fortifiedsoyorricedrink.Hisenergydrinkshelphimto meethisvitamin/mineralandadditionalcalorieneeds.

RuthHeidrich Ironwomanandmarathonrunner Spotlightathlete,chapter1 Onedayfooddiary Morning Midday 3:00P.M. 5:00P.M. 8:00P.M. Supplements 11/2:cupsoatmealandgreens Ruth'sIronwomanPho(Vietnamesesoupseepage149) 3cupsbrownriceandvegetables bakedpotato,salsa,andcarrots 6cupspopcorn,1apple none

Dietarycomposition 16%protein,78%carbohydrates,6%fat Nutritionalanalysiswithoutsupplements Calories:1,786 Carbohydrates:357grams Protein:76grams Fat:12grams Saturatedfat:2grams Cholesterol:4milligrams Sugar:57grams(8tsp) Fiber:52grams Vitaminsandminerals Allarebetween75%and1,222%RDAsexceptB12andD(0%). Foodfitnesssuggestions:SinceRuthlivesandtrainsinHawaii,sheprobablygetsenoughD conversionthroughsunlightshemaybenefitfromincludingaglassortwoofB12andDfortifiedsoy orricemilkdaily.

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CharleneWongWilliams Olympianandprofessionalfigureskater Spotlightathlete,chapter6 Onedayfooddiary Rising Breakfast Lunch Snack Dinner Supplements: 1/2cupjuiceorwaterwithlemon proteindrink,hotcereal,orriceandbeans,withtea tempehandgreensorstirfrywithtofu vegetablejuiceorfruitor810cornchips grainandbeans,ortofugreenveggiesandmixedsteamedveggies Charlene'sSkatingSupplement(seepage169)

Dietarycomposition 25%protein,47%carbohydrates,28%fat Nutritionalanalysiswithoutsupplements Calories:1,436 Carbohydrates:179grams Protein:93grams Fat:47grams Saturatedfat:5grams Cholesterol:0 Sugar:27grams(63/4tsp) Fiber:30grams Vitaminsandminerals Allarebetween59%and1,448%RDAsexceptbiotin(9%)andD(0%). Foodfitnesssuggestions:Charleneprobablyeatsslightlymorecaloriesthanthisonedaydiary reflects,sinceshe''eatsuntilfull"withvegetables,rice,andothergrains,althoughthisisdifficultto guesstimatewithinthescopeofthisanalysis.ShecanbenefitfromadailyservingofDidonato's SwimmingRicePrimavera(page104)andavitaminDfortifiedsoyorricedrinkoralowsugar, vitaminenrichedsportbar,foradditionalcarbohydrateenergyandavitaminDfortifiedsoyorrice drink.

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BenMathews Mastersmarathonsensation Spotlightathlete,chapter3 Onedayfooddiary Daily 8:00A.M. 1:30P.M. 7:00P.M. Supplements bagelforsnack bowlofgrapenutsandsoymilk,glassoforangejuice rice,beans,andsalad pastasaladandraisins none

Dietarycomposition 14%protein,80%carbohydrates,6%fat Nutritionalanalysiswithoutsupplements Calories:1,857 Carbohydrates:389grams Protein:68grams Fat:13grams Saturatedfat:2grams Cholesterol:28milligrams Sugar:93grams(23tsp) Fiber:24grams Vitaminsandminerals Allbetween68%and613%RDAsexceptbiotin(36%)andcalcium(40%) Foodfitnesssuggestions:BencanbenefitfromDidonato'sSwimmingRicePrimavera(page104) andacalciumfortifiedsoydrinkortofuproduct.Hemayalsobenefitfromamacrobasedsportbar ordrinkfortifiedwithhislowintakeofbiotinandcalcium.

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KimWurzel U.S.nationalteamsynchronizedswimmer Spotlightathlete,chapter9 Onedayfooddiary 5:30A.M. 10:00A.M. 2:30P.M. 7:30P.M. bowlofCornFlakesorRiceKrispies PowerBarwithGatorade hummussandwichwithlemonade vegetablestirfryorblackbeanburritosorbakedpotatowithsteamedveggies andsmallsalad fruitandsaltinecrackers creatinepowder

Dailysnacks Supplements

Dietarycomposition 13%protein,76%carbohydrates,11%fat Nutritionalanalysiswithoutsupplements Calories:1,254 Carbohydrates:248grams Protein:44grams Fat:16grams Saturatedfat:2grams Cholesterol:5milligrams Sugar:63grams(about16tsp) Fiber:24grams Vitaminsandminerals Allbetween60%and1,065%RDAsexceptbiotin(27%),D(9%),E(49%),andcalcium (41%) Foodfitnesssuggestions:Kimcanbenefitfromadditionalcaloriestomeetthedemandsoftraining forhersport.Shecanalsomeethervitaminandmineralneedsfromasportshakeorbar,afortified soydrink,oryogurtasasnack.

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AppendixB FoodFitnessNutritionalActivityAssessmentForm
Nowit'syourturntogetanalyzed.Here'showeasyitis! Listallfoods,drinks,condiments,andcandyyouhaveconsumedduringthelastthreedays.Itisidealtouseoneweekenddayandtwoweekdays(e.g.,Sunday, Monday,andTuesdayorThursday,Friday,andSaturday). Givethetime,food/drink,andamount,aswellasadescriptionoftheactivityyouperformduringthosedays.Forexample: FoodDiary 8:00A.M.:1cupbrewedcoffeewith1%milk, light,and1SweetandLow ActivityDiary 8:15A.M.:dropthekidsatschoolandheadtogym fora1houraerobicclassand1/2hourweights.

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AppendixC SportsandVegetarianNutritionResources
Forreferralstoqualifiedsportsnutritionists(RDs)whospecializeinplantbaseddiets,contact: TheAmericanDieteticAssociation 18008771600,ext.4842 www.eatright.org orcontacttheDieteticPracticeGroup(DPG)oftheAmericanDieteticAssociation,whichcangiveyoumoreinformationorareferraltoasportsnutritionistwho specializesinplantbaseddiets. NutritionEntrepreneursDieteticPracticeGroup(NE) www.nutritionentrepreneurs.com Organizationsyoucanjoinforvegetarianinformationandnetworkingexperiences VegetarianResourceGroup P.O.Box1463 Baltimore,MD21203www.vrg.org 410366VEGE NorthAmericanVegetarianSociety Box72 Dolgeville,NY13329 5185687970 navs@telenet.net

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Vegetarianmagazines VegetarianTimes Subscriptionordersandinformation:8008293340 www.vegetariantimes.com VeggieLife Subscriptionordersandinformation:9256719852 www.veggielife.com OldwaysPreservation&ExchangeTrust 25FirstStreet Cambridge,MA02141 6176213000 VegetarianJournal 410366VEGE www.vrg.org/journal/address.htm Generalhealthandnutritionnewsletterstokeepyouonthecuttingedgeofresearch TuftsDietandNutritionNewsletter Subscriptionsordersandinformation:18002747581 www.healthletter.tufts.edu NutritionActionHealthLetter Subscriptionordersandinformation: CenterforScienceinthePublicInterest 1875ConnecticutAvenueNW,Suite300 Washington,DC200095728 www.cspinet.org LomaLindaUniversityVegetarianNutritionandHealthNewsletter Subscriptionordersandinformation:8885588703 vegletter@sph.llu.edu SupermarketSavvy LindaMcDonald,RD,Editor Subscriptionordersandinformation:8885772889 info@supermarketsavvy.com TheMcDougallNewsletter P.O.Box14039 SantaRosa,CA95402 7075761654

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Sportsnutritionbooksforyourpeakperformancelibrary Applegate,Liz.PowerFoods:HighPerformanceNutritionforHighPerformancePeople(RodalePress,1994). Burke,Edmund,andBerning,Jacqueline.TrainingNutrition(CooperPublishing,1996). Burke,Louise.TheCompleteGuidetoFoodforSportsPerformance,secondedition(AllenandUnwin,1995). Clark,Nancy.SportsNutritionGuidebook,secondedition(HumanKinetics,1997). Coleman,Ellen.EatingforEndurance(BullPublishing,1988). Colgan,Michael.OptimumSportsNutrition:YourCompetitiveEdge(AdvancedResearchPress,1993). Kleiner,Susan,andGreenwoodRobinson,Maggie.HighPerformanceNutrition(JohnWileyandSons,1996). Cookbooks YoucancalltheVegetarianResourceGroupfortheirextensivecookbookandreadinglist.Oneofmyfavoritegeneralcookbooksis: Ponichtera,Brenda.QuickandHealthyRecipesandIdeas,VolumesIandII(notcompletelyvegetarian,butoneofmyfavorites) availablefrom: 1519HermitsWay TheDalles,OR 97058 5032965859 5032961875

Bookstohelpyouadapttoyourplantbasedeatingprogram Havala,Suzanne.TheVegetarianFoodGuideandNutritionCounter(BerkeleyBooks,1997). Melina,Vesanto,Davis,Brenda,andHarrison,Victoria.BecomingVegetarian(BookPublishingCompany,1996).

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AppendixD References
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Page257

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Page258

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Page259

NationalResearchCouncil.RecommendedDietaryAllowances,tenthedition.Washington,DC:NationalAcademyPress.1989. Nieman,David."VegetarianDietaryPracticeandEndurancePerformance,"JournalofClinicalNutrition.199848:pp.754761. Nissen,Steven."HMBSupplementationandExercise,"Scan'sPulse.Spring199817:2. Packer,Lester,andVishwaSingh."NutritionandExercise:IntroductionandOverview,"AmericanInstituteofNutritionJournalofNutrition.1992122:pp.758 759. Pawlak,Laura.APerfect10:Phyto"NewTrients"againstCancers.Emeryville,California:BiomedGeneralCorp.1998. PennStateSportsMedicineNewsletter.WaterThatWorksBetter.June19942:10. Rock,Cheryl,RobertJacob,andPhyllisBowen."UpdateontheBiologicalCharacteristicsoftheAntioxidantMicronutrients:VitaminC,VitaminEandthe Caratenoids,"JournaloftheAmericanDieteticAssociation.1996967:pp.693702. Rosenbloom,Chris."Adrostenedione:ItsPotentialSafetyConcerns,"Scan'sPulse.199918:2:pp.46. RunningandFitnessNews."AndrostenedioneandPerformance."199816:12:p.1. Sherman,W.Michael,andNicoleLeenders."FatLoading:TheNextMagicBullet?"InternationalJournalofSportsNutrition.19955(suppl):pp.112. Shils,Maurice,JamesOlson,andMosheShike.ModernNutritioninHealthandDisease,eighthedition.Philadelphia:Lea&Febiger.1994. Singh,Vishwa."ACurrentPerspectiveonNutritionandExercise,"JournalofNutrition.AmericanInstituteofNutrition.1992122:pp.760765. Sizer,Frances,andEleanorWhitney.HamiltonandWhitney'sNutritionConceptsandControversies,sixthedition.Minneapolis/St.Paul:WestPublishing Company.1994. Smolin,Lori,andMaryGrosvenor.NutritionScienceandApplications,secondedition.FortWorth:SaundersPublishing.1997. Snape,William."NutrientsandGastricEmptying,"NutritionandtheMD.199612:11. Sports,CardiovascularandWellnessNutritionists."ErgogenicAids:ReportedFactsandClaims,"Scan'sPulse.1998(suppl). Strailey,Jennifer."TheNeutraceuticalRevolution,"TheGourmetRetailerMagazine.1997pp.153157. Thompson,Janice."PredictedandMeasuredRestingMetabolicRateofMaleandFemaleEnduranceAthletes,"JournaloftheAmericanDieteticAssociation. 199696:1. Tinley,Scott."YouAreWhatYouEat."TriathlonMagazine.1997. TraegarJames.TheFoodChronology.NewYork:HoltandCompany.1995. TuftsDietandNutritionNewsletter."ClearingUpCommonMisconceptionsaboutVegetarianism."199816:2:pp.45.

Page260

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Page261

INDEX
A aacetylcysteine(NAC),124 Abate,Bob,recipes,75,106 absorption,nutrient,17273,174 acidosis,208 adaptivethermogenesis,3132 adenosinetriphosphate.SeeATP aerobicfitnessmeasurement,17 aerobicmetabolism,11,1213,15 airtravel,21920 alcohol cautions,11617 nutrientinteractions,173,174 alkalinesalts,17576 amenorrhea,20 aminoacids,71,7274,112,210 anaerobicexercise glycolysis,12,15 proteinbreakdown,79 androgenicanabolicsteroids,179 androstenedione,179 anemia irondeficiency,14344,167 pernicious,164 sports,144 antibiotics,174 antidepressants,174 antioxidants,3,20 arsenic,143 ascorbicacid,134 aspirin,174 ATP(adenosinetriphosphate),1113,130 avidin,174 B BasalEnergyExpenditure(BEE),2931,32 dailycalorieneedscalculation,3335 basalmetabolicrate(BMR),29 beepollen,124,180

Page262

beer,57,116,117 Benedict,FrancisG.,33 betacarotene,20,136 betahydroxybetamethylbutyrate(HMB),176 beverages.Seefluidsandlifestylebeverages biotin,19,135,164,172 bloodsugardepletion,56 blueberryjuice,113 bodybuilding,proteinneeds,81 bodyfat composition,34,207 lossof,2068 boneminerals,14445 books,sportsnutrition,255 boron,143,210 bottedwatter,117 branchedchainaminoacids(BCAAs),7980,124 Brown,Erika,2056,226 nutritionalprofile,24142 recipe,103 Bvitamins,1920,130,13233 alcoholeffectson,116,117 deficiencies/plantbasedfoodsources,135 nonBvitaminsincorrectlyclassifiedas,133 supplements,16264 C caffeine,11315,116 nutrientinteractions,173,174 calcium,4,2021,139,140,14445,172 ironand,167 supplement,169 calories calculatingdailyrequirements,3335 fatintakepercentage,88 intakeeffectsonproteinrequirements,79 vegetarians'needs,14,16 Campbell,Chris,2728,3637 cancerpreventives,14648 carbohydrates,3967 benefitsforsportsperformance,1213,1618,4344,5657 calculatingdailyrequirement,61,62 complex,40,41,42 fatsand,9293 influidreplacementdrinks,11112 foodsandfluidshighin,5253 glycogenloading,5355 loading,21518 metabolismof,3233 musclesand,93 preevent,4446,21518 simple,40,43 insportgels,213,215 insportsbars,4651 Seealsohighcarbohydratediet carnitine,125,177 Chineseherbalpreparations,180 chloride,139,140,168 cholesterol,87,88 chromium,143,173,175,210 chromiumpicolate,125 ciwujia,125 cobalamin,164 cobalt,143 cocaine,174 coenzymeQ10,177

Page263

coffeedrinks,121 Coleman,Ellen,96 colloidalsupplements,18182 communitysupportedagriculture,22425 competitiondiet,preandpostevent,20529 complexcarbohydrates,40,41,42 vs.simple,43 copper,142,17071 CP(creatinephosphate),1112 cranberryjuice,113 creatine,2122,17677,210 creatinephosphate,1112 crosstraining,predominantenergysystems,15 Cunninghamequation,33 D dailyenergyexpenditure,2832 DeFelice,Stephen,222 dehydration,116,117 dehydroepiandrosterone,17879 diarrhea,runner's,111 Didonato,James,85 Didonato,Jonathan,8586,101 nutritionalprofile,233 recipe,104 diet.Seefoodanddiet specificdiets dietaryfats,8788 dilutionalpseudoanemia.Seesportsanemia diuretics,116,174 Dorfman,Lisa,56 nutritionalprofile,24244 preracemeals,46 recipes,60,7778,219 drugs.Seemedicines E EatingforEndurance(Coleman),96 echinacea,123 electrolytes,110,139 lossfromfasting,208 insportsdrinks,112 supplements,16771 endurancesports carbohydrateintakeduringandafter,5657 carbohydrateneeds,1213,1618,4344 fatmetabolism,94 fatutilization,92 glycogenloading,5355 predominantenergysystems,15 energyexpenditure,daily,2832 environmentalconcerns,45 ephedra.Seemahuang essentialfats,8990 estrogenreplacementtherapy,174 ExcessPostexerciseOxygenConsumption(EPOC),30 F farms,communitysupported,22425 fastfoods,plantbasedfoodchoices,22122 fasting,208 fasttwitchmusclefiber,13,93 fats,1819,85104 alternative,9798 dailyintake,recommended,88 dailyintakeofathletesvs.averageAmericans,92 dietary,8788

Page264

dietshighin,3233,93,9597 endurancetrainingtoenhancemetabolismof,94 essential,8990 fattyfoods,98 highfatdiets,3233,9596 hydrogenated,89,9192 lowfatdiets,19 mediumchaintriglycerides,9697 replacementchart,99 saturated,88,89 sources,89 unsaturated,88,89 valueforexercise,9293 fatsolublevitamins,130,139 plantbasedsources,13439 fattyacids.Seeessentialfats specifictypes fiber,42 fluidsandlifestylebeverages,10528 aminoacids,112 athletes'needs,107 caffeinecontent,115 carbohydrates,53,11112 chart,11921 dailyrequirements,122 electrolytes,110,112 ergogenics,110 herbsandsupplements,12325 lifestylebeverages,11821 lossduringairtravel,219 nutritionalanalysis,11921 replacementguidelines,109 asvitaminsupplement,16566 waterlosscauses,1078 Seealsoalcohol caffeine sportsdrinks water fluoride,142 folate,3,164,172 folicacid,135 foodanddiet anticancer,14648 caffeinecontent,115 carboloadingphase,21518 communitysupportedfarms,22425 eatingprogramandguide,190 energyexpenditureand,31,32 fastfoodplantbasedchoices,22122 foodgroupsandportionamounts,19196 40/30/30program,21012 highcarbohydrate,5253 highfat,93,9597,98 highprotein,8182 liquidmeals,118 nutritionalactivityassessmentform,25052 nutritionalprofilesofathletes,23149 organicallygrown,22325 peakperformance14daytrainingmenus,199201 portionslists,18891 postracetips,60 preandpostevent,20529 preeventmeals,21213 preeventmeals,athletes'favorites,45 preeventnutrition,4446 recipeanalysissummary,2023

Page265

recipefoodservings,19798 restaurantplantbasedchoices,22122 SpecificDynamicAction,3032,33 supermarketshopping,22223 switchingtoplantbased,185204 tipsforswitchover,18788 whiletraveling,21820 vitaminandminerallosses,172 Seealsofluidsandsportsdrinks recipes specificdiets 40/30/30dietprogram,21012 freeradicals,137 "fringebeverages,"118 fruitariandiets,3 fruitdrinksandsmoothies,119,120 G gastrointestinalproblems,21,111,178 ginkgobiloba,118,123 ginseng,118,123 glucose,12,41,112 glutamine,125 glycerol,178 glycogen,41,4344,56 loading/trainingregime,55 Graham,Sylvester,1 greenteapolyphenols,125 Gromet,Gary,8586,100 nutritionalprofile,23839 guarana,118,123 H Hanners,Jason,recipes,24,25,58,59,76,108,151,228 HarrisBenedictequations,33 hawthorn,123 Head,Dina,18586,201 nutritionalprofile,237 recipes,102,198 heartdisease,3,164,179 Heath,Craig,129,154 nutritionalprofile,24546 Heidrich,Ruth,910,26 nutritionalprofile,246 recipes,37,95,149 herbs anticancer,14648 cautions,122,180 influidsandlifestylebeverages,118,122,12324 productlabels,122,159 supplements,180 Seealsospecificherbs HerbsofChoice(Tyler),122 highcarbohydratediet advantagesforenduranceperformance,1213,1618,4344,5657 carboloadingphase,21518 comparedwith40/30/30diet,211 foodsandfluids,5253 vs.highfatdiets,61,63 highfatdiet,3233,93,9597 fattyfoods,98 highcarbohydratedietvs.,61,63 highproteinfoodchoices,8182 HonestHerbal,The(Tyler),122 hotels,220 hydrogenatedfats,89,9192 hypoglycemia,116 hypothermia,116

Page266

iodine,142 iron,21,142,14344,172 supplement,167 vitaminCand,165 irondeficiencyanemia,14344,167 K Kellogg,JohnHarvey,2 ketosis,208 Krebscycle,13 L lacticacidbuildup,113 lactoovovegetariandiets,3 athletes'nutritionalprofiles,24044 calciumintake,4 fatintake,87 proteinintake,73 lactovegetariandiets,3 laxatives,174 lcarnitine.Seecarnitine lifestylebeverages,118 nutritionalanalysis,11921 linoleicacid.SeeOmega6fattyacids linolenicacid.SeeOmega3fattyacids lipolysis,93 liquidmeals,118 lowfatdiets,19 M macrobioticvegetariandiets,3 magnesium,139,140,14445,171,172 mahuang(ephedra),47,118,123,180 manganese,142 marijuana,174 Mathews,Ben,3940,67 nutritionalprofile,248 recipes,66,84 Maxwell,Brian,46 McDougall,John,9 medicines caffeinecontent,115 nutrientinteractions,174 vitamininterference,173 menstrualproblems,20,145,179 menus carboloadingphase,21718 14daytraining,199201 metabolism,1015,2935 minerals,1921,13032,13946 athleteintakesexceeding100%ofRDAs,161 athletes'needs,14346 bone,14445 lossinfood,172 major,139,140 needsassessment,15253 requirements,1921,13132 supplements,16771 trace,14143,146 molybdenum,142 monounsaturatedfat,88,89 muscles,1314,20610 fastandslowtwitch,1314,93 lossfromfasting,208 massenhancersupplement,209 N neutraceuticals,47,22223 niacin,134,163 nickel,142 nitrogenbalancestudies,71 nutrientabsorption,17273,174

Page267

nutritionalactivityassessmentform,25052 nutritionalprofiles,23149 O obesity,29,31 Omega3fattyacids,88,8990 Omega6fattyacids,88,8990 oralcontraceptives,174 organicallygrownfoods,22325 Ornish,Dean,3 osteoporosis,145 ovovegetariandiets,3 oxalates,174 P pantothenicacid,135,164,172 perniciousanemia,164 pescovegetariandiets,87 phospholipids,87 phosphorus,139,140,14445,171,172 pHregulation,11213 phytates,174 phytochemicals,3,14648 healthbenefits,14748 needsassessment,15253 plantbaseddiets defined,2 healthbenefits,34 switchingto,185204 tipsforswitchover,18788 polyunsaturatedfat,88,89 posteventmealtips,60 potassium,110,140,16768,172 powersports,1112 predominantenergysystems,15 pregnancy,29,164 protein,18,6984 aminoacids,7274 athletes'requirements,18,7880 bodybuildingneeds,81 calculatingpersonaldailyrequirement,80 foodshighin,8182 functionsof,71 measuringqualityof,74 metabolism,3233 proteindigestibilitycorrectedaminoacidscores(PDCAAS),78 pyridoxine,134,163,172 pyruvate,178 R RDAs.SeeRecommendedDietaryAllowances RDIs.SeeReferenceDailyIntakes recipes analysissummary,2023 applecarameldrizzle,228 appletowerdessert,228 beantacopie,60 chili,vegetarian,58 couscous,64 eggplantpomodoro,roasted,25 fishdish,102 greenswithsoycheese,219 hummus,24 hummuswithfavabean,76 ironwomanpho(Vietnamesesoup),149 keylimepie,229 Mexicanfiestameal,95 minestrone,75 nutritionalcontentperserving,19798 oatmeal,51

Page268

phytoveggieexplosion,151 precompetitionsnack,21314 prehoopmeal,198 premeetcombo,214 preracepastablaster,66 preraceporridge,37 presportshake,128 riceandredbeans,59 riceprimavera,104 scrambledeggwhitesandgreens,77 scrambledeggwhiteswithspinachandmushrooms,7778 skatingsupplement,16970 stirfry,82 tempeh,BBQ,84 tempehgumbo,108 tortilla,Kenyan,103 veggieplate,150 veggiesurprise,9091 RecommendedDietaryAllowances(RDAs),13132 ReferenceDailyIntakes(RDIs),132 restaurants,plantbasedfoodchoices,22122 restingmetabolicrate.SeeBasalEnergyExpenditure retinol,136 riboflavin,19,163,172 Richardson,Ben,105,106,126 nutritionalprofile,234 recipe,51 royaljelly,125 runners,vitaminCdepletion,165 runner'sdiarrhea,111 S St.John'swort,118,124 saturatedfats,88,89 schizandra,124 Scott,Dave,157,183 nutritionalprofile,23940 recipe,128 selenium,142,169 semivegetariandiets,3 athletes'nutritionalprofiles,23340 fatintake,87 Sherman,Michael,53 silicon,142 simplecarbohydrates,40,43 simplesugars,41,63,213 slowtwitchmusclefiber,1314,93 snacks,2224 sodium,110,112,139,140,168,172 soymilk,133 SpecificDynamicActionofFood(SDA),3032 calculatingdailycalorieneeds,33 speedsports,12 sportgels,213,215 sportsanemia,144 sportsbars,4651,133,165 sportsdrinks aminoacidsin,112 branchedchainaminoacidsin,79 carbohydratesandsimplesugarsin,11112 contentanalysis,119 electrolytesin,112 glucosein,112 highcarbohydrate,50 prerace,50

Page269

sodiumandpotassiumin,110 supplementsaddedto,11718,12425 vitaminsin,133 sportsshakes,121,133 Stephens,Debbie,206,227 nutritionalprofile,23637 steroids,androgenicanabolic,179 sterols,87 Still,Art,69,83 nutritionalprofile,235 recipe,82 Stone,Elizabeth,22223 sugars,simple,41,63,213 sulfur,139,140 supermarketshopping,22223 supplements,15783 athletes'topchoices,160 influidsandlifestylebeverages,12425 guidelines,18082 asmusclemassenhancer,209 productlabels,159 forweightgain,210 sweating ironlossfrom,167 magnesiumlossfrom,145 vitaminClossfrom,165 T tannins,174 testosterone,179 ThermicEffectofFeeding.SeeSpecificDynamicActionofFood thiamin,163,172 thyroxine,29 Tinley,Scott,15859 traceminerals,14143,146 transfattyacids,91 travel,21820 triglycerides,87,93 mediumchain,9697 Tyler,Varro,122,180 U ultratraceminerals,141 unsaturatedfat,88,89 urinarytractinfections,113 V vanadium(vanadylsulfate),142,17980,209,210 vegandiets,3 athletes'nutritionalprofiles,24549 proteinintake,73 vitaminsupplements,1920,164 vegetariandiets healthbenefits,34 history,12 types,3 vs.plantbaseddiets,2 vitaminA,130,134,135,136,139,166,172 vitaminC,20,130,13334,135,172 supplement,16465 vitaminD,19,130,134,135,13738,139,166,172 vitaminE,20,130,134,136,138,139,172 supplement,16667 vitaminK,130,134,138,139,166,172 vitamins,1920,13039 athleteintakesexceeding100%ofRDAs,161 dailyrequirements,13132 digestionandabsorption,13031

Page270

factorsinterferingwith,173 fatsoluble,130,13439 lossesinfoods,17273 needsassessment,15253 recipes,14951 insportsbars,50 supplements,16067 watersoluble,130,13233,135 Seealsospecificvitamins VO2max,17 W water bodyfunctionroleof,1067 bottled,117 drinkingwithsportsbars,50 asweightloss,208 waterloss,1078 dehydration,116,117 majorsourceof,117 watersolublevitamins,130,135 plantbasedsources,13233 weightgain,20810 supplementsfor,210 weightloss,2068 on40/30/30diet,211 Welzel,Jane,3940,54,65 nutritionalprofile,24041 recipe,64 Williams,CharleneWong,1056,127 nutritionalprofile,247 recipes,9091,16970 wine,116,117,118 WorldHealthOrganization(WHO),78,79,88 Wurzel,Kim,185,204 nutritionalprofile,249 recipe,66 Z zinc,21,142,146,168