Vegetarian Athlete Diets

An athlete's performance is strongly tied to their diet. Vegetarian athletes that miss out on the protein and vitamins provided by animals may worry about their ability to perform. However, as vegetarians like Joe Namath, Carl Lewis and Martina Navratilova have shown, meat is not a necessary part of the athlete's diet. The right mix of plant-based proteins, carbs, fats and vitamins are the essential building blocks of strength and endurance.

Protein

Contrary to what some athletes may believe, there are rich sources of protein available to vegetarians. These protein sources include beans, nuts, peanut butter, milk, yogurt, cheese and tofu. Some vegetarians who eat eggs and fish can also include them in their diet as quality protein. When making baked goods, consider replacing a portion of the flour with protein or hemp powder to boost protein intake.

According to a January 2009 issue of Today's Dietitian, vegetarians should aim for a variety of proteins and consume 1.2 to 1.4 grams per kilogram per day. In periods of intense training, these numbers can increase to 1.6 to 1.7 grams per kilogram.

Carbohydrates

Vegetarians typically have diets higher in carbs than meat eaters. For athletes, this is particularly useful, as their bodies use carbs as fuel for exercise. Fruits and vegetables are good sources of carbs, as are whole grains. Choose whole-wheat and whole-grain pastas, breads and cereals, and brown rice. As with any diet, it is generally recommended to avoid processed grains like white bread, pastries and white rice. Aim for 5 to 10 grams per kilogram of carbs each day during training and increase this number to 7 to 10 grams per kilogram during intense training.

Fats

Vegetarian athletes should incorporate heart healthy, unsaturated fats in their diet. Good examples include nuts, olive oil and avocados. Eat enough fats each day to make up 20 to 35 percent of your total calories. Fat plays an important role in helping the body conserve and sustain energy by slowing the rate at which carbs enter the bloodstream.

Iron

Iron can be lacking in a vegetarian's diet because meats are traditionally a rich source of the mineral. Iron is essential for transporting oxygen to the muscles and is found in dark, leafy vegetables like spinach and broccoli as well as dried fruits, beans, tofu, nuts and seeds. Some breads and breakfast cereals are also available in iron-fortified versions.

B12

Vitamin B12 is largely available in animal products and is not created naturally in the body like some other vitamins. For vegetarians, consuming foods like soy milk, cereal, milk and cheese are necessary to ensure the body has enough B12. They can also take supplements.