Statement: Vegetarians face issues with their diet in regards to building muscle and strength, but are able to build muscle and have the right amount of nutritional food just as well as meat eaters when adequate nutrition and exercise is applied.
Vegetarians face issues with their diet in regards to building muscle and strength but can build muscle just as well as meat eaters when adequate nutrition and exercise is applied. Nutritional concerns that vegetarians might face include protein, creatine, iron, zinc and vitamin b12. ‘’Well planned, appropriately supplemented vegetarian diets appear to effectively support athletic performance (Barr 2004)’’. As long as vegetarians get the adequate intake recommended along with following RDI and the supplementation with key nutrients, they will be able to build muscle and strength just as well as non-vegetarians. There are many different types of Vegetarian diets with each type of diet slightly varying in their own way. From these diets, there are two main categories, which are the Lacto-Ovo-Vegetarian, and the Vegan category.
The most essential nutrient for muscle and strength building is protein. The recommended daily intake for protein is 0.8grams and vegetarians can meet their protein needs with exclusively plant-based sources ensuring energy intake is adequate. On top of the 0.9grams of protein recommended daily, vegetarians are encouraged to consume 10% more daily to complete indigestion of incomplete digested plant based sources of protein. Protein sources rich is protein include eggs, dairy and soy products which all provide the essential amino acids crucial for protein synthesis. Plant based sources contain non-haeme as opposed to haeme and are less absorbed, but can be made ...
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...e American Dietetic Association: vegetarian diets. Journal of the American Dietetic Association, 109(7), pp.1266-1282.
Hunt, J. (2003). Bioavailability of iron, zinc, and other trace minerals from vegetarian diets. The American journal of clinical nutrition, 78(3), pp.633-639.
Kniskern, M. and Johnston, C., 2011. Protein dietary reference intakes may be inadequate for vegetarians if low amounts of animal protein are consumed. Nutrition, 27(6), pp.727-730.
Lukaszuk, J. Robertson, R. and Arch, J. (2002). Effect of creatine supplementation and a lacto-Ovo-vegetarian diet on muscle creatine concentration. Int J Sport Nutr Exerc Metab, 12(3), pp.336-337.
Phillips, S. (2004). Protein requirements and supplementation in strength sports. Nutrition, 20(7), pp.689-695.
Venderley, A. and Campbell, W. (2006). Vegetarian Diets Nutritional Considerations for Athletes. pp.294-304.
The position statement makes an initial statement to point out that vegetarian athletes are at a higher risk of being vitamin D deficient 1. Dietary sources of vitamin D include wild-caught fatty fish, a food that would obviously be absent from a vegetarian’s diet. However, th...
I will first show the lack of validity and soundness to Howard’s claim that A) a vegan lifestyle is a healthier choice and B) his claim that one must switch to that lifestyle to enjoy these said benefits. To the claim made in A, Howard uses his own health problems he endured on his meat diet, and uses it as a constant variable comparing it to his now relative healthy lifestyle as a vegan. On first glance anyone who eats a calorie-laden, unbalanced diet and ends up weighing 300 pounds, as Lyman himself admitted, will have health problems regardless of his orientation to meat or vegetables. With this said his comparing analogy is inertly flawed and must be disregarded from the argument he presents. On march 8 before the Dietary Guidelines Advisory Committee, Mary K Young, MS.,R.D,NCBA Director of Nutrition Research and Information, presented the benefits of eating meat. Using Data from the 1995 USDA Continuing Survey of Food Intakes by Individuals (CSI) she confirms that red meat enhances one overall diet quality. Young goes on to point out that red meat is the number one source for protein, B12, and zinc, number 2 source for B6 and third greatest source for iron, niacin and potassium. She also pointed out that red meat alone has the greatest concentrates of iron and zinc together. Also included cited in Young’s report was the research recently published in the Journal of the American...
Let 's take a look at one common protein source for vegetarians. Beans and lentils are another common source of plant based protein, but they are more of a carbohydrate than a protein source, so they are included in the carbohydrate section.
Starting a vegetarian diet requires planning, because there are many nutrients that cannot be received from plants. The major nutrient received from meat is protein. Protein is necessary to rebuild cells and to have strong bones and muscles. Protein is important for a high-energy level and overall good health (Becoming a Vegetarian 2014).Protein, iron, calcium, vitamin D, vitamin B12, and zinc are all vitamins minerals that a vegetarian must find alternative sources of because they are mainly obtained through eating meat (Becoming a Vegetarian 2014).Many vegetarians get these through vitamin supplements. If a person does not get enough iron, they can develop anemia. It is important for a vegetarian to get proper
..., non-heme iron will be the prime source of iron implicated in her diet, which has been discovered to be a less absorbing iron found in plant-based sources than in comparison to heme iron, which is predominantly found in animal products. In order to effectively enhance the absorption of non-heme iron, adequate intake of vitamin C needs to be initiated within her diet. Zinc and iron must not be consumed in excess of each other in order to prevent deficiencies of either due to their counteracting mechanisms; however, it is not a major problem in vegan diets due to its rare incidence. Although Jenny Brown does not initiate supplements in her diet, Jenny can still receive adequate nutritional benefits that are essential for her health by consuming a variety of plant-based sources and following the recommended requirements of nutritional intakes, according to her status.
Kidney and liver conditions can tell a person whether or not adopting a vegetarian diet can be helpful for their conditions. Those that exhibit lower levels of protein, phosphorus, sodium, manganese, and have an abundant amount of zinc and potassium are better suited to diets that focuses on meats, those that show signs of the opposite levels, are better suited to adopt vegetarianism. However it ...
Phillips, F. “Vegetarian Nutrition.” British Nutrition Foundation: Nutrition Bulletin 30.2 (2005): 132-167. Web. 3 Apr. 2014.
Moderation is vital in all aspects of life and is necessary for overall health, including with one’s food intake. Protein is one of the many important nutrient building blocks that is necessary for proper growth and good health. However, eating excessive amounts of any nutrient or inadequate amounts, can cause various health concerns. Scientists have been able to estimate the amount of nutrients that the body requires. However, the amount of any particular nutrient varies from person to person, depending on your “age, sex, general health status, physical activity level, and use of medications and drugs” (Schiff 2013). It is also important to remember that consuming the required amount of nutrients that meets your dietary guidelines does not
Proteins are extremely important in the growth of muscles, combined with weight training; protein can enhance muscle mass gain. Dependent on the athlete, the balance between weight lifting and protein intake will vary; a professional or trainer will measure the needed amount. Thought, all athletes will need a high protein diet, short track sprinters will not intake as much as much as a football player, for the sprinter would have a high carbohydrate diet. Resulting in instant energy opposed to the football players need for muscle mass and stored energy for long exercise periods.
Society has recently become increasingly obsessed with health and nutrition, as more and more individuals realize that they can dramatically change their quality of life by adjusting their diet and lifestyle. One such way that people have tried to pursue a healthier lifestyle, is by removing meat and other animal products from their diets, whether they become a strict vegetarian who eats no animal byproducts, or a lacto-ovo vegetarian who still eats eggs and dairy. As with any other lifestyle, research is always being done to see if the benefits outweigh the disadvantages, and so far, the results of vegetarian diets have been encouraging. Vegetarian diets have proven to decrease the risk of heart disease, cancer, obesity, and many other health problems. With a little planning and dedication, a vegetarian diet will be healthier and more beneficial than a traditional diet that includes meat and animal products.
Critics of vegetarianism do not believe that going on a plant based diet is the healthier choice. According to Nancy Rodriguez , people need to have a balanced diet consisting of the basic food groups: fruits, vegetables, grains, protein and dairy. Vegetarians are getting the important nutrients from vegetables, fruits, grains, and dairy but are missing important vitamins that they would normally get from proteins, such as, vitamin D, vitamin B12, zinc, iron, and calcium. These nutrients are available in other foods but vegetarians are not able to get it in large amounts as they would be in meat. This insufficient amount of nutrients could create health problems in the future, for example, not having enough vitamin D could lead to bad bone structure. It is true that becoming a vegetarian could lead to some nutritional problems in the body however; there are many more positive aspects in becoming a vegetarian than negatives.
Numerous people believe that a vegetarian diet is unhealthy for the reason that one is not consuming enough protein since there is a decrease in the consumption of meat. However, meat is not the only source of protein. Nuts and grains contain great amounts of protein, and by eating these in the place of meat, one not only gets protein, but avoids the harmful carbohydrates and fats that are in animal meats. Consuming supplements can also help gain nutrients if the diet is not providing enough. There are countless amounts of nutritional supplements that one can purchase, including fish oil and omega 3s. These can be fairly cheap if purchased at the right place, and easily give bodies the nutrients they crave to function.
Basic foods in a vegetarian’s diet are cereal grains and bread, beans, nuts, seeds, fruits, and vegetables. Some vegetarians may use various products made from soybeans, such as tofu, or bean curd, soybean milk, and miso. Some vegetarians use foods that resemble meat, poultry, or fish in texture, color, and flavor, but that are manufactured from soybeans or other plants ("Vegetarianism" 59).
... middle of paper ... ... The vegetarian diet is one that provides the body with many essential nutrients. These nutrients include fiber, antioxidants, and phytochemicals.
Going through life as carnivores, most people do not feel as though it is immoral due to the food chain. They are simply eating what is right to maintain proper nutrition and remain healthy. It is understandable that people do not eat meat due to animal cruelty, love of animals, morals, and ethical reasoning, but in reality, they are just robbing themselves of the proper nutrients. Vegetarians are likely to come across many negative health risks that meat eaters are less likely to come across. By not eating meat, vegetarians are prone to pernicious anemia due to vitamin B deficiency, which can seriously interfere with the production or red blood cells within bone marrow. Other health problems include iron deficiency, animal-protein deficiency, and vitamin D deficiency, as well as having lo...