Vegetarian and vegan nutrition

It is estimated about least 1 out of 10 American households contain at least one self-professed vegetarian. Debates rage over whether vegetarians are indeed healthier than their meat-eating counterparts, and one of the most common questions a vegetarian is asked is, 'Where do you get your protein?'

Many bodybuilders scoff at the notion that you can build quality muscle while avoiding meat and whey protein shakes. Individuals like Roy Hilligenn (1951 Mr. America), Steve Holt (a top-ranking natural bodybuilder) and Mike Mahler (a vegan strength training coach) have proven that this is a myth. You can live a healthy, productive lifestyle and yes, even gain muscle, by following a completely vegan nutrition plan. The key is to know what foods to include.

It is popular to assume that vegans and vegetarians lack adequate protein in their diet. This is not true. Other nutrients that are of special concern for vegetarians include calcium, iron, and Vitamin B12.

The body is constantly breaking down proteins and releasing amino acids into the bloodstream. This is referred to as protein turnover. In fact, the average healthy adult may 'turnover' up to 300 grams of protein in a day! Obviously, few people consume this much protein and the reason is because the body is very efficient and can recycle those amino acids. This recycling is not 100% efficient, however, and some nitrogen, a building block of protein, is lost through urine and sweat. This means that some protein is required every day to replace what is lost. Based on analysis of protein turnover, the recommended daily intake for protein is 0.8 g/kg/day or 80 grams for a 100 kilogram individual.

Unfortunately, the recommended daily intake is not intended for active persons. It was designed based on sedentary individuals. Due to increased demands for protein from both tissue damage (repairing the impact of training) and energy requirements (intense training uses protein as an energy source), people who exercise require more protein.

Endurance athletes may need between 1.2 - 1.4 g/kg/day, while strength athletes such as weight-lifters and sprinters may require 1.4 - 1.6 g/kg/day. A 100 kilogram (approximately 200 pound) personal who runs marathons would need 120 - 140 grams per day while that same individual during a strength training regimen could need up to 160 grams per day.

Fortunately, protein does not come from animal sources. In fact, all amino acids from animal sources come from plant sources. Animals consume plants and integrate those amino acids into their own tissue. Of course, other animals are more highly adapted to extract the amino acids from plants. However, there remains an impressive number of high protein sources available to vegetarians. Eggs and dairy are the highest sources and are considered complete proteins (see below). Vegan sources include soy products (tempeh, tofu, and soybeans), lentils, black beans, kidney beans, chickpeas (garbanzo beans), baked beans, pinto beans, black-eyed peas, lima beans, and quinoa. By consuming a few meals with large portions of these items you can easily meet your daily requirements.

Proteins from plant sources are considered incomplete. There is a general misunderstanding about what this means. You may be surprised to learn that all plant sources contain all of the necessary amino acids! The term incomplete doesn't refer to a missing ingredient, but instead refers to what is considered the 'limiting' amino acid. For example, grains are very low in lysine. They do not completely lack this amino acid, but the amount is too low to adequately supply human needs. Legumes, on the other hand, are low in methionine. The traditional combination of legumes and grains ensures an adequate supply of all proteins, so these are referred to as 'complementary.'

It is a myth that complementary proteins must be eaten at every meal. Every food has a distinct amino acid profile and unless you are eating only one item at every meal (i.e. a meal with nothing but rice, as opposed to rice, salad, and other foods) then you are probably received adequate amino acids. Furthermore, your body deposits amino acids into the bloodstream in what is referred to as the 'amino acid bank.' This bank is withdrawn from as needed. Eating grains in the morning and legumes later in the day will suffice to supply the required amino acid profile, as opposed to having to combine them in a single sitting.

Complementary proteins include grains with legumes, grains with seeds, and legumes with nuts.

Heme iron is the iron available from animals. It is highly available for absorption. Non-heme iron, found in vegetables, is less available. Therefore, vegetarians require slightly more iron in their foods. Primary vegetarian sources of iron include cooked beans and lentils, leafy green vegetables, pumpkin seeds, and potato skins. The two highest sources per serving size are cooked soybeans (although soybeans also decrease absorption) and blackstrap molasses. Foods high in Vitamin C including citrus and broccoli can help increase the absorption of iron. Red wine, coffee, tea, and soy products inhibit absorption.

Calcium is mainly found in dairy products. Vegans who do not consume dairy products must obtain their calcium from other foods or supplements. Fortunately, there are plenty of non-dairy sources of calcium. Foods rich in calcium include sesame seeds, soybeans, almonds, beans, flaxseed, and leafy green vegetables. Some suggest that high protein diets force calcium to be leeched from the bones and increase demands for calcium. There is no evidence to suggest, however, that vegetarians have lower calcium requirements, so consuming foods rich in calcium is important.

Vitamin B12 is important for many reasons. It is involved mainly in cellular division and blood formation. Animals and plants do not produce their own Vitamin B12. Bacteria produce Vitamin B12. Animals consume foods with colonies of these bacteria and therefore become a source of B12. Due to the dangers of eating contaminated foods, our produce is sterilized and cleaned of these bacteria. While vegetarians can obtain adequate Vitamin B12 from dairy and eggs, vegans do not consume these foods. Fortunately, only very small amounts are required and can be stored in the body for a very long time. The only natural vegetable sources of Vitamin B12 are specific yeasts. Therefore, vegans should either consume foods that are fortified with Vitamin B12 or take a supplement containing Vitamin B12.

A sample vegan meal plan might look like this:

Breakfast: 1 cup of oatmeal with 1 bagel (covered with 2 tbsp peanut butter) and a glass of soy milk.
Snack: apple, 1/4 cup of pumpkin seeds
Lunch: 1 cup of lentil soup with a large slice of whole grain bread
Snack: cup of raspberries, 1/4 cup of almonds
Dinner: 1 cup of kidney bean salad, 1 baked potato (with skin), and 1 cup of cooked spinach

At the end of the day, this meal menu provides 2200 calories with 90 grams of protein. It also supplies 32mg of iron (well over the requirements) and 684mg of calcium. A simple calcium supplement and multivitamin containing Vitamin B12 is all it takes to round off a healthy, balanced day.

As you can see, vegetarian and even vegan nutrition can adequately address your protein, vitamin, and mineral needs when done intelligently. Whatever your reason for choosing to avoid flesh meats, follow these few simple guidelines and you can be confident you'll provide for your body's needs.