Vegan for Life - Jack Norris [79]
The athletic performance of some individuals might benefit from beta-alanine supplementation, and vegetarians could possibly benefit more than non-vegetarians, although no studies have compared the two groups. Now Foods makes a vegan beta-alanine supplement.
Beta-alanine appears to be safe in amounts of 6 grams per day for up to ten weeks, although some people have reported mild numbness or tingling.
AMENORRHEA IN ATHLETES
Amenorrhea, or a loss of menstruation, may affect as many as 65 percent of young women who are long-distance runners. Hormone changes, inadequate calorie intake, and low body weight are all thought to contribute to the problem. At one time, vegetarian women were believed to be at higher risk for developing amenorrhea, but that no longer seems to be the case.
Amenorrhea correlates strongly with poor bone health. Even though weight-bearing exercise protects bones, it doesn’t seem to compensate for the reduced bone formation that is seen in women who stop menstruating.
The best treatment for amenorrhea is to decrease exercise, increase calories, and, if necessary, increase body weight. Increasing calories by 200 to 300 per day and not exercising for one day per week is a reasonable approach to restoring a normal menstrual cycle. It is also crucial for all female athletes to meet recommendations for calcium and vitamin D. Vegans may need to use calcium supplements to boost intake of this essential mineral.
GUIDELINES FOR VEGAN ATHLETES: A QUICK SUMMARY
Strength Training
• Pay attention to hunger signals to make sure you are consuming adequate calories. Inadequate calorie intake can hinder muscle growth.
• Protein needs may be higher, especially in the early stages of strength training. Aim for 1.3 to 1.8 grams of protein per kilogram (0.6 to 0.8 grams of protein per pound) of body weight.
• Eating a high-protein snack after working out can increase muscle mass.
• Don’t let fat intake drop too low. Eat a diet that provides 20 to 35 percent of its calories as fat. Trained athletes may perform better at the higher end of this range.
• Some weight lifters may benefit from creatine supplements.
Endurance Training
• Protein needs may be highest at the earlier stages of training. Vegan athletes should aim for 1.3 to 1.55 grams per kilogram (0.6 to 0.7 grams per pound) of body weight. The higher calorie intake of endurance athletes usually makes it easy to meet protein needs.
• Consume between 20 and 35 percent of calories from fat. The higher end of the range may be optimal for trained athletes.
• Female endurance athletes should have their iron levels checked periodically.
SAMPLE MENU
Sample Menu for a 180-Pound Male Weight Lifter
Endurance athletes are likely to meet protein needs easily because of their higher calorie intake. Those engaged in weight training may need to put a greater emphasis on protein-rich foods. The following menu demonstrates one way in which those needs can be met.
BREAKFAST
• 1½ cups tofu
• 3 slices whole-wheat toast
• 1 tablespoon vegan margarine
• 2 tablespoons fruit preserves
• 1 cup orange juice
SNACK
• ½ cup trail mix (half nuts, half dried fruit)
LUNCH
• 2 whole-wheat pita pockets
• 1 cup hummus
• Salad greens with vinaigrette dressing
• 1 cup fresh fruit
SNACK
• Whole-grain English muffin
• 2 tablespoons peanut butter
DINNER
• 2 cups quinoa
• 1 cup barbecued seitan
• 2 cups steamed kale with 2 teaspoons olive oil
SNACK
• 1 cup vanilla soy yogurt
• ¼ cup granola
• 3,500 calories (18–19 calories per pound)
• 126 grams of protein (1.5 grams per kilogram or 0.7 grams per pound of body weight)
CHAPTER 15
IS IT SAFE TO EAT SOY?
Tofu, soymilk, miso, and tempeh have been staples of Asian cuisine for centuries. But soybeans have also given rise to a new generation of products that include substitutes for ground beef, chicken nuggets, luncheon slices,