Statement: Vegetarians face issues with their diet in regards to building muscle and strength, but are able to build muscle and have the right amount of nutritional food just as well as meat eaters when adequate nutrition and exercise is applied.
Vegetarians face issues with their diet in regards to building muscle and strength but can build muscle just as well as meat eaters when adequate nutrition and exercise is applied. Nutritional concerns that vegetarians might face include protein, creatine, iron, zinc and vitamin b12. ‘’Well planned, appropriately supplemented vegetarian diets appear to effectively support athletic performance (Barr 2004)’’. As long as vegetarians get the adequate intake recommended along with following RDI and
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This goes to prove when adequate consumption of protein is consumed, vegetarians are able to ensure a beneficial diet for strength and muscle building. Resistance exercise is followed by a period lasting as long as 48 hours when rates of muscle protein synthesis are elevated above resting levels. Observations of increases in lean body mass and muscle hypertrophy after long-term resistance training are obviously the result of periods in which net protein balance (synthesis minus breakdown) has been positive (Phillips, 2004). A vegetarian diet can supply all essential and nonessential amino acids from plant foods alone if a variety of these foods are consumed over the course of a day and energy intake is adequate. While all athletes may benefit from careful dietary planning to support athletic performance, athletes who consume a vegan diet may require special consideration to ensure adequate protein intake (Venderley and Campbell, 2006). To assist vegetarian athletes to meet their protein needs, conveniently, there are a wide variety of High-Protein vegetarian food and beverage products on the market.
Iron is critical in sports nutrition. Iron may not help build muscle directly, but it assists indirectly in which having sufficient iron assists transport of oxygen around the body, including the working muscles through the synthesis of hemoglobin and myoglobin. Mainly female vegetarians are at increased risk for non-anemic iron deﬁciency, which may limit endurance