Recently, in no small part due to the popularity of Netflix documentary “The Game Changers” which explores the benefits of plant- Surf Life Saving Queensland Magazine
Whilst vegetarian and vegan diets should not be actively discouraged, as a dietitian my concerns
lie with the education and level of knowledge within individuals, particularly athletes undertaking these often-extreme changes to eating behaviour. To achieve success with vegetarian and vegan eating, I believe there must be education through valid sources such as seeing an Accredited Practising Dietitian and a high level of planning and dedication to achieving adequate both energy micronutrient intake such as B12 and iron. I also highly recommend monitoring through annual blood tests.
based eating among elite athletes and soldiers, there has been an increased interest in plant-based (vegan) and vegetarian. I have found this interest to be evident among both recreational and elite athletes, with various reasoning including ethical and environmental considerations, weight management and performance benefits.
SO, WHAT ARE THE PROVEN BENEFITS OF A PLANT-BASED DIET?
• People following vegetarian diets typically have lower BMIs (weight to height ratio). • Prevention of heart disease and diabetes. • Lower incidence of gut issues. • Immune system protection with increased vegetable intake.
WHAT ARE THE CONS TO A PLANT-BASED DIET? • Plant-based diets tend to be lower in energy, protein and fat. A result of this is that vegetarian meals are often required to be of greater volume to meet nutritional demands, which can be difficult for athletes with high energy needs, low appetites or for those who are travelling, where access to certain foods is limited. • Restricted availability of certain nutrients in a vegan diet includes vitamins B12, B2 and D, as well as calcium, zinc and particularly iron, which is important to consider in female athletes, who are at risk of iron deficiency anaemia. Although the iron content is similar in vegan and non-vegan diets, the level of absorption of iron is decreased with the absence of meat-based iron. Those on a plant-based diet should increase vitamin C consumption which helps with absorption of plant-based foods, and avoid foods that impair iron uptake around mealtimes, such as tea and coffee as well as dairy. If ferritin (iron storage levels) reaches a certain minimum point, supplementation is recommended. • People following a vegan diet have particularly low intakes of vitamin B12, which can put them at risk of pernicious anaemia. Plant-based diets often do not contain adequate levels of vitamin B12, so vegan athletes especially should be advised to ensure a high intake of dark-green vegetables. Vegetarian athletes should seek sources of B12 such as dairy products, eggs, fortified foods or investigate dietary supplementation. The same applies to calcium, where stress fractures can occur with deficiency states, but evidence suggests that a well-supported vegetarian or vegan diet has no increase in risk of stress fractures.
MY THOUGHTS
Balanced plant-based diet can contain adequate nutrition to support health, growth, training, and performance however, athletes - especially children and adolescents, endurance athletes and those focusing on increasing lean muscle mass–can struggle to meet daily energy and nutrient requirements and should be advised on how to meet these by an Accredited Practising Dietitian. The reasoning behind the choice in a plant-based diet should also be considered and it should be ensured that the change is not a sign of disordered eating patterns. Athletes following a plant-based diet should be counselled regarding the incorporation of adequate protein at strategic mealtimes (e.g. post-exercise meal) to ensure optimal response to their training. Vegan athletes competing in maximal and sustained high intensity sport may have lower mean muscle mass and can see benefit from supplementation of protein. There is little evidence to show that athletic performance differs greatly between vegan and non-vegan diets when diets are nutritionally adequate. Evidence shows that an appropriately planned, dietitian-approved vegetarian or vegan diet can provide adequate carbohydrate, fat and protein to support athletic performance. However, further and more comprehensive studies across a larger population group conducted by a third party who is not invested in results is required.
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