Table 3 Diet Comparison
From: Vegan diets: practical advice for athletes and exercisers
Diet type | Possible dietary Issuesa | Possible sport-related issuesa | Recommendationsb |
|---|---|---|---|
Omnivorous | Poor ad libitum diets can lead to nutrient deficiency. Vitamin D deficiency possible (if sun exposure is poor / unlikely). | Male and female athletes with low energy intake at risk of nutrient deficiencies. Calcium requirements increased during negative energy balance, amenorrhea and female athlete triad. | Energy intake should be scaled to activity level. Depending on sport, 1.4–2.0 g ∙ kg−1 protein; 3–10 g ∙ kg−1 CHO; 0.5–1.5 g ∙ kg−1 fat (or, 30% energy) consumed daily. Micronutrient-rich diet sufficient to achieve DRVs; Vitamin D3 supplement might be necessary. |
Pesco-vegetarian | Same as omnivores plus: Energyc, protein. | Iron deficiency with and without anaemia a risk in female athletes. | Same as omnivores, plus ensure that iron needs are met via a variety of food sources. |
Lacto-ovo vegetarian & Lacto-vegetarian | Same as pesco-vegetarians plus: Long chain n-3 (EPA, DHA), iron, zinc, riboflavin deficiencies more likely. | Same as pesco-vegetarians plus: Reduced muscle creatine and carnosine stores a possibility in males and females. | Same as pesco-vegetarians plus: EPA / DHA supplement (total 1–2 g ∙ day−1; 2:1 ratio) might be needed. Increase iron (m = 14 mg & f = 33 mg ∙ day1) and zinc (16.5 mg & 12 mg ∙ day1) intakes due to reduced bioavailability of plant sources. |
Vegan | Same as vegetarians plus: Protein, fat, n-3, B12, calcium, iodine deficiencies also possible / likely in males and females. | Same as vegetarians plus: Low bone-mineral density is an increased possibility in female athletes. Achieving energy balance might be a problem for larger athletes. | Same as vegetarians plus: Increase protein to 1.7–2.0 g ∙ kg−1 and up to 1.8–2.7 g ∙ kg−1 during weight loss phases (obtain from range of plant-based foods). Nuts, seeds, avocados, oils to achieve 0.5–1.5 g ∙ kg−1 fat daily. EPA / DHA (microalgae); vitamin D3 (lichen) & B12 supplements might be needed; iodine in some instances too. 1000 mg ∙ day−1 calcium from beans, pulses, fortified foods and vegetables. |