The author of the expert article, Jerry Hietaniemi, has a Master of Science in Exercise Science (LitM) and is the founder of Super Proteins, a company selling vegan protein supplements. The article is part of a commercial collaboration.
The popularity of vegetarian and vegan diets has grown in recent years. The trend reflects a change in food culture and people's growing awareness of health and the environment.
There is a perception that vegetarian diets are not suitable for active people and athletes, but current research shows that vegetarian diets are not a barrier to recovery, development and optimal performance. A properly formulated vegetarian diet provides everything you need for hard training and development. This article explains what an actively training vegetarian should consider, where to get protein from, and the benefits of a vegetarian diet compared to animal-based products.
Things a vegetarian should take into account
Combining exercise and a vegetarian diet requires planning. When animal products are excluded, it is important to ensure that you get all the nutrients you need in sufficient quantities and in the right proportions. A vegetarian diet pays particular attention to the intake of adequate energy, protein, essential amino acids, iron, calcium, vitamin D, omega-3 fatty acids and vitamin B12.
Adequate energy intake
Training hard and achieving results requires at least energy balance, meaning that nutrition should provide as much energy as was consumed. Vegetarian food generally contains less energy than animal products, so vegetarian food should be eaten in higher quantities. In particular, people who have just switched to vegetarianism should pay attention to portion sizes and sufficiently frequent meal intervals.
Protein intake in a vegetarian diet
Adequate protein intake is important for the active exerciser, as protein is essential for the growth, repair and maintenance of tissues such as muscles. Proteins are made up of amino acids and there are 20 amino acids, 9 of which are essential. An essential amino acid is an amino acid that cannot be produced by the body and must be obtained from the diet.
In a vegetarian diet, adequate protein intake is rarely a problem. However, adequate intake of essential amino acids can be a problem if the diet is very one-sided and the different protein sources are not used and varied. All plants contain all essential amino acids, but the amount of amino acids varies greatly between plants. For example, legumes are low in methionine but high in lysine. Wholegrain cereals are low in lysine but high in methionine.
A simple rule of thumb is that a vegetarian or vegan should consume at least 2-3 different sources of protein per day. Good sources of protein in a vegetarian diet include beans, lentils, peas, tofu, tempeh, soy products, nuts, seeds and whole grains. In addition to these, a variety of plant-based protein powders and bars are available, which are convenient sources of supplemental protein. By combining the above sources in a variety of ways throughout the day, you ensure both adequate protein and essential amino acids. You should aim to consume protein at every meal of the day.
Intake of iron, calcium, vitamin D, omega-3 fatty acids and vitamin B12
Iron is an important mineral, especially for the formation of haemoglobin in the blood. The function of haemoglobin is to carry oxygen to the cells of the body. Vegetarian diets contain less iron than animal products and the iron from vegetarian foods is less easily absorbed. On the other hand, iron from vegetarian diets is not associated with, for example, intestinal cancers, whereas intake of heme iron from animal products is associated with, for example, colon cancer.
Good sources of iron for vegetarians include spinach, lentils, tofu and wholegrain cereals.
Calcium is essential for bone and dental health. Sources of calcium in a vegetarian diet include leafy greens, almonds and calcium-enriched plant milks.
Vitamin D is important for bone health and immune function. It can be obtained from sunlight and certain foods fortified with vitamin D. For vegetarians and vegans, as for everyone in Finland, vitamin D supplementation is recommended. Vitamin D supplements are available in vegan form.
Omega-3 fatty acids (EPA, DHA, ALA) are important for brain function and heart health. Typically, people get omega-3 fatty acids from fish. The fatty acids accumulate in fish from the algae and plankton that the fish eat. Vegetarians can get omega-3 fatty acids, especially alpha-linolenic acid (ALA), from sources such as flaxseeds, chia seeds and nuts. Omega-3 fatty acid supplements are useful for vegetarians and vegans, especially to supplement their intake of EPA and DHA. Omega3 supplements are made from seaweed and are vegan.
Vitamin B12 is essential for the functioning of the nervous system and the formation of red blood cells, among other things. As vitamin B12 is no longer present in plant products due to current sanitation, vegetarians are advised to take a vitamin B12 supplement.
Health benefits of a vegetarian diet
A vegetarian diet offers many health benefits. Studies have shown that a vegetarian diet reduces the risk of cardiovascular disease and type 2 diabetes, and lowers blood pressure and LDL cholesterol levels. It can also help with weight management and reduce the risk of a wide range of cancers. A plant-based diet is rich in antioxidants, fibre and phytochemicals that contribute to overall health and well-being.
In addition, we are increasingly talking about the gut microbiota, the bacteria that live in the gut. A depleted microbiota is linked to a wide range of diseases, lower immunity and mood. A high intake of vegetables and dietary fibre is essential for the health of the gut microbiota.
Do your bit for the environment and reduce your consumption of animal products
A vegetarian diet is a more environmentally friendly option. The production of vegetarian food and plant-based proteins results in significantly lower greenhouse gas emissions, water consumption and land use compared to animal-based products.
In summary, a vegetarian diet is well suited to active people and athletes. By ensuring that your diet provides adequate energy, protein and protective nutrients, a vegetarian diet is good for performance, recovery and development. At the same time, you can enjoy the many health benefits of vegetarianism and make a better choice for the environment.
Start the change by switching to a vegan recovery drink
Over the past decade, the vegetarian food boom has brought hundreds of new food innovations to store shelves. For example, the popularity of oat drink among Finns has exploded.
Many plant protein-based recovery drinks and protein supplements have also entered the market. Typically, protein-rich supplements are made from soy, rice or pea protein. However, Finland's first protein supplement made from broad beans has now been launched.
LadyLine's partner, Super Proteins, is a Finnish company that makes vegan protein powders from bull beans. Compared to soy, rice or peas, broad beans have a much more neutral taste and are more soluble in water. Beans are rich in protein and all the essential amino acids.
Super Proteins has launched a chocolate and vanilla flavoured protein supplement and an unflavoured version. The products are high in protein and contain all the essential amino acids. The products are gluten-free and contain no artificial sweeteners. Super Proteins' vegan recovery drinks have been specially designed to offer excellent taste and a pleasant mouthfeel.
Read more at superproteins.co/en and order the product for testing with the discount code: LADYLINE10
