NUTRITION The vegetarian choice
By Shawn Dolan If you’re thinking about a vegetarian or plant-based diet, you have many
is that the word vegetarian means dif- ferent things to different people. Here are some of the categories: • Vegan – Excludes all animal foods, animal products, and animal derived food additives. • Lacto vegetarian – Excludes all animal foods with the exception of foods and products made with dairy (e.g. milk, yogurt and cheese). • Lacto-ovo vegetarian – Excludes all animal foods with the exception of foods and products made with dairy and eggs. • Quasi-vegetarian – This could be a diet that excludes only red meat but includes poultry, fish, eggs and dairy. Another version would be a diet excluding red meat and poultry but including fish, eggs and dairy. Selecting a vegetarian or plant- based diet is a personal choice with no right or wrong decision, but it’s impor- tant that you educate yourself before you choose this route. Oftentimes athletes simply eliminate foods when they switch to a different eating pattern rather than finding appropriate substitutions for nu- trients they eliminate. In order to perform your best on the volleyball court, be sure to learn what appropriate plant-based protein sources to include in your new eating plan.
O One example might be preparing a
stir-fry dish. If you used to make stir-fry with beef but now are making a plant- based version, you want to choose an alternate protein option rather than sim- ply eating more rice. Try increasing the number and variety of vegetables and re- placing the beef with another protein-rich food such as soy, tempeh, nuts, seeds, beans, or hemp protein. Another option is to include a whole grain like quinoa that provides higher protein content than rice. Vegetarians need to be mindful of getting a good serving of protein in each meal, and there are many possibilities. Here are a few, depending on the type of
ne thing I’ve learned from many years of providing nutritional guidance to high-level athletes
options. Just be sure to do your homework before you take your first bite.
GARDEN GRILLING: A veggie burger on a whole-wheat bun is an excellent choice for dinner.
vegetarian eating pattern you choose to follow: • Breakfast: Add soymilk, almond but- ter and fresh berries to your oatmeal. If you’re more of a lacto-ovo vegetarian, add non-fat milk and have a hard-boiled egg on the side. • Lunch: A rice and bean bowl with
roasted veggies and pumpkin seeds; a lacto vegetarian might add a side of low-fat cottage cheese and salsa to dip baked tortilla chips in. • Dinner: A black bean veggie burger on a whole grain bun with a side of spinach salad; if you’re a quasi-vegetar- ian, you might choose a salmon burger instead. If you’re interested in eating a more plant-based diet, it’s also important to remember the nutrients that are essential to maintaining good health and keep- ing your energy at the level you need for playing volleyball. Iron should be carefully monitored if you’re eliminating animal proteins, and calcium and Vitamin D need to be monitored if you’re exclud- ing dairy and eggs. If you’re vegan, be aware that B12 is primarily found in ani-
64 | VOLLEYBALLUSA • Digital Issue at
usavolleyball.org/mag
mal foods and may need to be supple- mented. Other vitamins that should be paid close attention to include zinc and riboflavin. To help with your research, there are many websites available for further edu- cation. Here are two good ones: •
www.vrg.org •
www.ivu.org. I also recommend the book “Vegetar- ian Sports Nutrition,” written by Enette Larson-Meyer. It offers a comprehensive look at vegetarian diets and their poten- tial benefits for athletes.
Shawn Dolan, PhD, RD, CSSD is a sport dietitian with the United States Olympic Commit- tee. She works primarily with team sports based in the Los Angeles area and the Chula Vista Olympic T Center
raining .
Shawn Dolan
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