Protein...Minerals ...Vitamins
YES, it is possible to get ample protein for athletic performance on a vegetarian or vegan diet. There are plenty of ways to get your essential amino acids from sources other than dead animals.
If you are a lacto-ovo vegetarian, obviously eggs and/or dairy products (cheese, yogurt, etc.) are still good sources of protein. The "meat alternative" market is growing steadily as more and more people, vegetarian or not, seek out healthier fare. Popular brands include Boca, Gardenburger, Tofurkey, Yve's, Quorn, Veat, Health is Wealth, and store brands such as from Whole Foods or Trader Joe's. (While some of these meat alternatives are free from animal products, others may still contain egg or dairy derivatives; check the nutrition labels.)
There are also a great deal of commercial "protein" bars out there, but depending on how strict you wish to be, keep in mind they are not necessarily vegetarian. Check the ingredient labels, and you may be surprised to find gelatin, hydrolyzed collagen (gelatin), whey protein, or even fish oil.
Contrary to popular belief, even vegans have plenty of resources for protein, which are obviously available for anyone on a vegetarian diet or not. Proteins sources derived entirely from plants include, but are not limited to:
You may have heard about "protein-combining," and the idea that vegetable proteins are not as "complete" as those derived from animals. Remember that as long as you are eating a wide variety of foods (as is necessary in any diet, not just for vegetarians), you will be able to get all of the amino acids you need without having to worry about combining foods.
Iron: To get your daily source of iron, you can turn to whole grains, oats, green leafy vegetables, tomatoes and tomato products (especially when cooked in cast iron cookware), lentils, cashews, dried fruits, blackstrap molasses, and many fortified cereals. While "heme iron" iron from meat sources is generally considered better absorbed than "non-heme" iron, the actual percentage of heme iron in animal products is only about 30 to 40 percent. Plus, eating your non-heme iron sources with vitamin C will enhance absorption. If you are not opposed to eating eggs, you can get a decent amount of iron from those as well (but be aware that the iron is located in the yolk, not the white).
Iodine: Most Americans and Canadians rely on fish and iodized salt to get enough of this nutrient (at present salt in the UK is not iodized). Sea salt, oddly enough, does not contain large amounts of iodine, because the process of drying the salt turns the iodide into a gas! Cow's milk contains modest amounts of "contamination" and naturally-occuring iodide. Sea vegetables such as kelp, nori, dulse, and wakame are also excellent sources of iodine. Many other grains, vegetables and fruits may also contain traces, depending on the mineral content of the soils they are grown in. (Again, not a reliable source in the UK.) If you consume large amounts of soy products or vegetables from the Brassica family (broccoli, cauliflower, Brussels Sprouts, cabbage, mustard greens, turnips, and kale), be aware that these foods contain substances called goitrogens, which in large amounts can inhibit the body's use of iodine. This doesn't mean you need to give up your tofu or broccoli; it simply means that you need to eat a varied diet.
Zinc: Like iron, it is generally considered better absorbed from animal sources, but this just means you have to be a little more careful. Great sources of zinc include oats, peanuts, pumpkin seeds, some varieties of nutritional yeast, soy beans, and tofu. Cow's milk also contains zinc, but be advised that the calcium and other substances in milk interferes with your body's ability to absorb the zinc. Phytates in whole grains, particularly from unleavened breads (yeast breads are okay), may also inhibit zinc absorption.
Vegetarians do not need to worry about other essential minerals any more than do their meat-eating counterparts. For more information about sources and functions of these minerals, click here
B-2, or riboflavin, is mainly found in dairy products and eggs. Vegan sources include whole grains, fortified breakfast cereals and pastas, nutritional and brewers yeasts, almonds, broccoli, strawberries, mushrooms, and avocados.
B-12 is somewhat a subject of controversy. It is found mainly in animal products (including milk and eggs) and microbial fermentation. There are many fortified cereals available which will give you ample B-12, and many "meat alternatives" may come fortified as well. Red Star Nutritional Yeast is also a great source of usable B12. Please note: It's not a good idea to rely on sea vegetables or soy tempeh to get your B12, as these B-12 "analogues" are in an inactive, poorly absorbed form, and may actually hinder absorption of usable B12. For more information, see Vitamin B-12 from the International Vegetarian Union.
Vitamin D is needed to absorb calcium, and conveniently is often found in fortified dairy products. However, your body can easily synthesize its own vitamin D just from absorbing the rays of our friend, the sun. If you live north of the 40th parallel (or south of the 40th in the southern hemisphere), you may have trouble getting ample sunlight exposure during winter months. Having darker skin or living in a smoggy area also impedes the body's ability to manufacture vitamin D from sunlight. Other good sources of dietary vitamin D include fortified soy products, fortified cereals, and, surprisingly, sunflower seeds and shiitake mushrooms (though it would take a lot of seeds or 'shrooms to fulfill your daily requirement).
Vegetarians do not need to worry about other vitamins any more than do their meat-eating counterparts. For more information on the sources and functions of these vitamins, click here.
Evan Keraminas
Protein
Q: How many vegetarians does it take to screw in a lightbulb?
A: I don't know, but how do you get your protein?Minerals
Calcium: Despite the dairy industry's "3-a-Day" campaign, calcium is actually better aborbed from plant such as broccoli, Swiss chard, beet greens, watercress, figs, oats, and almonds. This is partly due to milk's high protein content and imbalance of other nutrients, and partly because the form of calcium found in these plants is a better absorbed form to begin with. Other good sources of vegetarian calcium include enriched soy or rice milk, calcium-set tofu, and fortified orange juice and breakfast cereals. Spinach and rhubarb are not reliable calcium sources because they also contain oxalates, which bind to the mineral and render it inabsorbable.
Vitamins
Vitamin A is an easy one because the best sources of pro-vitamin A, or carotenoids, are plants. Best of all, there is no risk of toxicity from these sources. Go for green leafy vegetables (spinach, broccoli, turnip greens, romaine lettuce), and yellow, orange, or red fruits and veggies (squash, pumpkin, sweet potatoes, peppers, carrots, tomatoes, peaches, apricots). Please note that although bananas are yellow, and some apples may be red, these popular fruits are not sources of vitamin A in appreciable amounts.
