Posty: 4
Dołączył(a): 22 maja 2010, o 10:46
Tu rozmawiamy o problemach i wiarygodnych rozwiązaniach problemów zdrowotnych. Mile widziane informacje o nowych badaniach dotyczących weganizmu i składnikach odżywczych. Zwolennicy paramedycyny mogą liczyć na zdecydowaną reakcję.
Posty: 4
Dołączył(a): 22 maja 2010, o 10:46
Diety wegetariańskie mogą również spełnić zapotrzebowanie wyczynowych sportowców. Wytyczne pokarmowe dla wegetariańskich sportowców powinny być ustalane z uwzględnieniem wpływu zarówno diet wegetariańskich jak i ćwiczeń. Stanowisko Amerykańskiego Stowarzyszenia Dietetycznego oraz Dietetyków Kanady na temat odżywiania i wyników sportowych dostarcza dodatkowych informacji przeznaczonych specjalnie dla wegetariańskich sportowców [90]. Istnieje zapotrzebowanie na dalsze badania dotyczące zależności między dietą wegetariańską a wynikami sportowymi. Diety wegetariańskie, które spełniają zapotrzebowanie na energię i zawierają różnorodny wybór produktów roślinnych o dużej zawartości białka, takich jak produkty sojowe, inne rośliny strączkowe, ziarna, orzechy czy pestki, mogą zapewnić odpowiednią podaż białka bez dodatku specjalnych produktów czy suplementów [91]. Wegetariańscy sportowcy mogą mieć niższy poziom kreatyny w mięśniach z powodu niskiej podaży tego związku w diecie [92,93]. Ci, którzy stosują krótkie, intensywne treningi oraz treningi wytrzymałościowe mogą odnieść korzyść z suplementacji kreatyny [91]. Niektóre, choć nie wszystkie badania sugerują, że brak miesiączki może występować częściej u uprawiających wyczynowy sport wegetarianek niż u niewegetarianek [94,95]. Wegetarianki uprawiające wyczynowy sport mogą odnieść korzyści z diet zawierających odpowiedni poziom energii, wyższy poziom tłuszczu i obfite dawki wapnia i żelaza.
Conclusions and recommendations
Currently most information on vegetarianism relates to nutritional adequacy and the implications for lifestyle diseases such as heart disease and cancer. Little is known about the relationship between vegetarianism and athletic performance. What is clearly understood is that the vegetarian athlete must plan his or her diet carefully to avoid the risk of nutritional deficiencies and an adverse effect on performance. There are advantages to the athlete of consuming a vegetarian diet. Vegetarian athletes usually consume a higher proportion of energy in the form of carbohydrates. It is well documented that athletes, especially endurance athletes, should be consuming a higher proportion of carbohydrates in their diets to maximize muscle glycogen concentration. Prolonged strenuous exercise can deplete most of the glycogen stored in the muscles and the athlete can become chronically fatigued. Increasing dietary carbohydrates will be beneficial to the athlete involved in heavy training. More research is needed to answer some of the current concerns of vegetarian athletes, especially with regard to hormonal alterations and their impact on bone health as well as the questions on protein-energy requirements for strict vegetarians who consume no animal protein. If athletes adopt a vegetarian lifestyle, they must become aware of the limitations of the diet and make sure that their nutritional requirements are met so as not to influence performance. Vegan diets should not be attempted by any athlete without previous experience or without consultation with a dietitian or health care provider. Young growing athletes should be discouraged from such a strict diet due to its possible limitations on growth and performance. Vegan diets should only be considered if an athlete is willing to devote time and effort to understanding the proper combinations and amounts of foods necessary to achieve a nutritionally balanced diet. In planning vegetarian diets of any type, athletes should choose a wide variety of foods and ensure that the energy intake is adequate to meet their needs.
CONCLUSIONS AND RECOMMENDATIONS
While the nutritional quality of the foods eaten by lacto-ovo vegetarians is quite high and almost on par with that eaten by the rest of society, the more restrictive the vegetarian diet, the more difficult it is to get the nutrients needed. In cases of vegans, the diet must be very carefully planned so that athletes can get their full quota of high quality protein and other macro and micronutrients. As the diet becomes much more restrictive (in fruitarians for example), it becomes impossible to meet the nutritional demands of high level athletic activity.
Vegetarian athletes, by carefully planning their diets, can meet their nutritional needs, although the vegetarian diet may not be the best diet for these athletes. The areas of concern, covered in this chapter, are protein and fat intake as far as the macronutrients, micronutrients, or iron and zinc, and, for those who are vegans, calcium, vitamin B12, and vitamin D.
However, the key to any healthful diet — vegetarian or non-vegetarian — is adherence to sound nutrition principles. It’s important for the vegetarian diet to include many different foods, since no one food contains all the nutrients required for good health. The wider the variety, the greater the chance of getting the nutrients needed. With a plant-based daily diet, eating a variety of foods and sufficient calories for energy needs will help ensure adequate intakes of necessary macro- and micronutrients.
With the array of fruits, vegetables, grains, and spices available in U.S. grocery stores and the availability of vegetarian cookbooks, it’s easy to devise tasty vegetarian dishes utilizing a variety of foods including whole grains, vegetables, fruits, legumes, nuts, seeds and, if allowed, dairy products and eggs.
There’s much to learn about vegetarians and the vegetarian way of life. The more you know the better prepared you will be in handling your special needs, especially if exercise and sports are part of your way of life. Although, for most vegetarians, the basic fundamentals of proper nutrition can easily be mastered, there is still the basic concern that a vegetarian diet, especially a strict vegan one, is not the best diet for most competitive athletes.
While a well-crafted vegan diet may supply all the vitamins, minerals, carbohydrates, protein, and fluids normally required, it may not be the optimal diet for a high level athlete. Therefore, unless there are moral or religious reasons to contend with, athletes, specifically power athletes, should include egg and milk products in their diets, and, if possible, red meat.
Posty: 440
Dołączył(a): 29 cze 2008, o 15:35
silva1908 napisał(a):Nie mam pewności czy prawidłowo podporządkowałam wątek, ale chciałabym się dowiedzieć, czy w czasie kiedy regularnie i wyczerpująco ćwiczę powinnam wprowadzić jakieś zmiany w mojej diecie? Czego jeść więcej lub mniej, z czego całkowicie zrezygnować?
Posty: 288
Dołączył(a): 14 lut 2010, o 11:36
I tried different diets, not restrictive ones, as is a common theme of many diets, but supposedly performanceenhancing ones. I tried high-carbohydrate, grain-based, low-fat, low-protein diets, and low-carbohydrate, high-fat, high-protein diets,
and several others that fell in between. Although learning the basic principles of the various diets was helpful, I couldn’t find any one diet that really gave me the edge I was looking for.
Then I tried a diet that was considered at the time to be a novelty. It was the earlier 1990s and diets that did not consist of meat and dairy products, regardless of their other parameters, were usually dismissed immediately, especially by athletes. But I tried this completely plantbased diet. After about two weeks, I began to think its critics were right—I felt terrible. General fatigue, local muscle soreness, low energy, constant hunger—I experienced it all. But why? What caused this to happen? Discouraged but also intrigued, I became an even stronger believer in the powerful effect nutrition has on the body. If the pendulum could swing this far to one side, it must be able to swing the other way equally as far. (...)
I turned to medical journals, applied dietary studies, and health and nutrition publications to learn more. I developed a good theoretical understanding of the subject, but would such a diet work in practice? It was at this point that I began to experiment, to make myself the test subject of a plant-based diet, with the goal being nothing short of optimal health and vitality. (...) Over the course of several years, I started to see a pattern—a series of
common denominators began to emerge. The characteristics that rendered some foods highly valuable to the body while others registered as near worthless or actually stress-causing were beginning to present themselves. These former would become the basis for the Thrive Diet. (...)
The Thrive Diet aims to:
• reduce biological age,
• increase life expectancy,
• help reduce body fat and maintain lean muscle,
• increase energy without coffee or sugar,
• increase strength and endurance,
• improve productivity,
• improve mental clarity,
• improve sleep quality,
• reduce sleep requirements,
• improve resistance to infection,
• quicken recovery from exercise,
• reduce or eliminate sugar cravings,
• increase desire to excel.
Vegetarian Diets for Athletes
Vegetarian diets exclude or partially exclude animal products. These diets are generally healthy, but in athletes they may increasethe risk of certain nutritional problems. Athletes often have very high caloric requirements. Although in most cases it is easy to meet energy needs by eating a vegetarian diet, the number of calories may be low if the diet is very high in fiber. The best way to determine if energy needs are being met by the diet is to monitor body weight and composition.
Vegetarian diets tend to be lower in protein than omnivorous diets. The quality of the protein in vegetarian diets is adequate, but plant proteins are not digested as easily as animal proteins. To compensate for this, protein intake should be increased by about 10%; vegetarian athletes should consume 1.3 to 1.8 grams of protein per kilogram of body weight. That is the equivalent of 90 to 130 grams of protein for a 154-pound (70-kg) person. Athletes with relatively low energy requirements need to choose foods carefully to ensure that their protein intakes meet these recommendations.
Vegetarian athletes may be at risk for low intake of a number of vitamins and minerals, including vitamin B12, vitamin D, riboflavin, iron, calcium, and zinc. The best dietary sources of these nutrients are animal products. Milk is a good source of calcium, vitamin D, vitamin B12, and riboflavin, so vegetarians who consume dairy products are less likely than vegans (vegetarians who consume no animal products) to have low intakes of these. As discussed above, iron is of particular concern to the athlete. The iron in plant foods is not absorbed as efficiently as the iron found in animal foods. Vegetarians tend to have lower iron stores than nonvegetarians, even when iron intake is the same. Given that exercise may increase iron needs, vegetarian athletes, especially women, are at greater risk of low iron status.
Some athletes, especially women, may switch to a vegetarian diet as a means to lose weight and attain a leaner body. In some cases, this can indicate that an athlete is at risk for developing an eating disorder.
Posty: 24
Dołączył(a): 30 wrz 2010, o 15:06
Posty: 440
Dołączył(a): 29 cze 2008, o 15:35
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