Jogging on the Greenway

Abstract:
Contrary to popular belief, the vegetarian diet can provide
sufficient nutrition for an optimal athletic performance. Although
coaches and trainers may argue that this lifestyle can not be seen
appropriate for more weight conscious sports, some athletes still
continue to do so and can be more beneficial to endurance athletes of
whom require less fat intake than an amateur high school football
player.
Vegetarianism, there are many different types of variations
within the diet. An example of this would be a Lacto-vegetarian which
is a vegetarian whom consumes dairy products. Another example may
be an Pesco-Vegetarian which means that the individual is a vegetarian
but consumes fish, eggs, and dairy. The conscious decision to convert
to a plant-based diet doesnt have to be as painful as some make it.
The definition of a vegetarian can be as broad as a semi-vegetarian, an
omnivore whom eats full vegetarian meals but also will eat meat on a
schedule. Some vegetarians may also start off semi-vegetarian and
become more concerned with worldly issues such as the environment
and convert to veganism. Although the vegetarian diet can have many
benefits, veganism, a diet that does not include dairy products can be
refuted against as an unhealthy diet.

Vegan Athletes:
A great example to refute this argument is the Kansas City
Chiefs starting tight end, Tony Gonzalez. Tony started out his NFL
career as an omnivore. He later on came to the realization that
becoming a vegetarian didnt necessarily mean lost strength, it meant
a healthier diet. Tony and his wife are both vegans and have been able
to maintain athletic builds. Tony says, The guy who's eating the steak
is sluggish in the fourth quarter. I want to be 100 percent. That's what
puts more money in your pocket. This statement can be supported
with Tonys hard work in his football career. Tony Gonzalez was the first
ever tight end to catch 1,000 passes in the NFL.
Another interesting example of an athletically talented vegan is
Carl Lewis. Carl Lewis is an American track and field competitor who
participates in the Olympic Games. In 2001, Carl was asked to write an
introduction to a vegetarian non-fictional book. He explains why he is
vegan. As a child he loved eating vegetables. Carl had a really bad
habit of skipping meals during the day so that he could maintain his
weight for running when he was an omnivore.
Carls athletic ability wasnt where it was when he was an
omnivore when he first converted. Carl experienced muscle fatigue
significantly earlier during track events and training. He believed that it
was due to a lack of protein consumption when he switched his diet.
Dr. McDougall, Carls sports medicine doctor figured out the problem

was the amount of calories Carl was eating. Once he learned how to
properly balance his vegan diet he had one of the best years in his
athletic career of 1991, receiving two gold medals and one silver
medal at the Olympic Games.
A common misconception among people that still exists is that
the general public thinks that athletes have the best diets. This
statement is made invalid by not only Carl Lewis but Tonys teammates
and competitors in the NFL as well. Tony would receive text messages
attempting to haze him back into the omnivorous diet by sending
pictures of fattening meat-filled foods such as burgers and barbeque
pork ribs.

Common setbacks that can occur from training:

An interesting question one might ask is How is it possible to
reach peak performance while maintaining a diet which only consists of
non meat products? To answer this question, I have conducted
research on various types of problems that athletes are more likely to
develop as a vegetarian athlete, athletes in general suffer from
immunosuppression. It results from the struggle of daily training within
the activity and strength training for the activity as well.
Immunosuppression can temporarily impair the immune system from
completing its main function, protecting the body. Since some
vegetarians refuse the consumption of eggs or dairy products and rely

strictly on a pure vegetable diet, athletes require some key nutrients

which are provided by meats, eggs, and dairy products.
Another common problem among athletes who are vegetarian or
convert to the lifestyle includes muscle fatigue. Muscle fatigue can
occur in both omnivore and herbivore diets. This issue develops when
an athlete trains with an insufficient amount of nutrients which cause
the athletes muscles to become sore in a shorter amount of time or in
lesser intensity of an exercise. The root of this problem can be traced
to Vitamin-D, carbohydrates, protein deficits and an imbalance in diet.
There are many solutions and alternatives to compensate for these
losses.

The Diet: Vitamin-D:

Vitamin-D is vital for bone growth and strength, an athlete will
definitely require a large amount of Vitamin-D in their diet in order to
prevent injuries and remain competitive. One can consume dairy
products to substitute for the loss of Vitamin-D loss which is vital to
bone strength. Vitamin-D is a foundation for creating a strong skeletal
frame.
Some may argue that the animals used to produce dairy
products in this case are in danger! However, the ethical issue of using
animals bi-products can be reached to a consensus. Although milk

production requires cows, they are not releasing as much as carbon

emissions as producing beef would.
For Vegans, Vitamin-D can be a difficult nutrient to include in a
meal. Vitamin-D can be obtained from sunlight exposure. This method
regardless of diet preference cant provide enough Vitamin-D in order
to maintain a healthy level in your body. Although Vitamin-D is
primarily found in dairy products, another form of Vitamin-D can be
consumed by vegans, Vitamin D-2. Vitamin D-2 can be obtained from
yeast or mushrooms treated with ultra-violet light.

Carbohydrates:
Carbohydrates are thought to be an overlooked part of an
athletes diet. Carbohydrates can be either beneficial or detrimental. In
general, carbohydrates are a good source of energy for athletes.
Carbohydrates have Glycogen. Glycogen is an important biological
molecule which can convert itself into glucose. The glucose is what we
use for energy when we are performing any activity, physical or
mental. There are two types of carbohydrates, simple and complex.
Simple carbohydrates are what people usually think of when the
word carbohydrate is said. Although, simple carbohydrates can provide
a short burst of high energy, they are generally unhealthy and can give
the body excess fat. This form of carbohydrates can be found in
everyday candy bars and unnatural sugary snacks. Although

vegetarians can consume simple carbohydrates, vegans are at an

advantage in terms of carbohydrate consumption. Simple
carbohydrates usually contain some form of cheese or dairy which
makes it hard to find a snack that is actually consumable by vegans.
Complex carbohydrates are equally important as protein in a
vegetarian athletes diet. Complex carbohydrates are considered the
healthy form of carbohydrates. They provide athletes with long-term
energy and are found in fruits and whole-grains. Carbohydrates are
generally easier to consume for vegetarians and vegans alike. Most
whole-grains have vegan options and fruits can be consumed by both.

Protein:
Protein is arguably the fundamental supplement for all athletes.
Without protein, athletes will have a difficult time reaching ideal body
sizes and weights. Protein is used in endurance and resistance training.
In endurance training, protein helps bring in more oxygen to muscles
when they are being used. In resistance or strength training, athletes
use protein to rebuild or add mass to muscles. It also has very flexible
results from training. Weight-loss and weight-gain can be achieved by
using a lean protein supplement after training.
Most protein supplements require the user to mix well with a
dairy product such as milk. For some vegetarians this may be an
option. For vegans, there are vegan whey proteins that include soy as a

main source of the protein. These protein supplements usually cost

twenty or more dollars than the normal protein powder used with milk.

Iron and Vitamin B-12:

Iron is responsible for hemoglobin and myoglobin production
within the body. Hemoglobin is a protein found in red blood cells which
helps carry oxygen to the muscles. Myoglobin is the protein that moves
the oxygen to different parts of the muscle group being used.
Vegetarian athletes can increase their iron intake by eating leafier
vegetables, nuts, seeds, and dried fruit. Another smaller supplement
that can help keep the bones strong is Vitamin B-12. Vitamin B-12 can
decrease the chances of early-onset osteoporosis of occurring.
Osteoporosis is the softening of the bones which can cause chronic
pain. Both Iron and Vitamin B-12 can be consumed by all types of
vegetarians in capsule form.

Conclusion:
I narrowed my focus on this topic because of some lifestyle
changes that I have currently made. I was a vegetarian from the day I
was born to my 17th birthday. During the summer of my senior year in
high school, I was really interested in skateboarding and rock climbing.
Both of these activities are physically demanding and as I got more
and more into rock climbing I became more interested in size.

Originally I was going to write about the effects of vegetarianism on

the environment.
After conducting research on vegetarianism and its effects on
athletic performance, I know that special diets that exclude meat,
dairy, and eggs exist. Although the general athletic population doesnt
believe that it is possible, an athlete can maintain optimal athletic
performance while obtaining appropriate nutrition and supplements
from a vegetarian or vegan diet.

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