vegan athelete - venkat case study

7/27/2019 Vegan Athelete - Venkat Case Study

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A Vegetarian Athlete Sports Nutrition MSc IRuchi Mandot 08Namrata Gulati 12Bhumika Shah 14


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Overview History

Demographics

Different forms of vegetarianism

Why do people choose this diet?

Health advantages Effect of this diet on exercise performance

Nutrients of concern

Diet for vegan athlete

Healthy food choices


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Brief history Vegetarianism is first mentioned by the Greek philosopher and mathematician

Pythagoras of Samos around 500 BCE.

The first vegetarian society was formed in 1847 in England. Three years later, Rev.

Sylvester Graham, the inventor of Graham crackers, co-founded the American

Vegetarian Society.

In November 1944, a British woodworker named Donald Watson announced thatbecause vegetarians ate dairy and eggs, he was going to create a new term

called "vegan" to describe people who did not eat.

Veganism is an extreme form of vegetarianism, and though the term was coined

in 1944, the concept of flesh-avoidance can be traced back to ancient Indian and

eastern Mediterranean societies. November 1 is World Vegan Day, a celebration of people who don't eat meat,

eggs, cheese, mayonnaise, honey, whey, gelatin. Nor do they use any clothing,

accessory or object made from an animal.


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Demographics In 2006, based on a nationwide poll, approximately 2.3% of the US adult

population (4.9 million people) consistently followed a vegetarian diet, stating

that they never ate meat, fish, or poultry.

About 1.4% of the US adult population was vegan.

In 2005, according to a nationwide poll, 3% of8- to 18-year-old children and

adolescents were vegetarian; close to 1% were vegan.

According to ADA and dietitians of Canada approximately 2.5% of adults in theUnited States and 4% of adults in Canada follow vegetarian diets. Close to 1%

were vegan.

In India, 20-40% of people follow a vegetarian diet (lacto-vegetarian)


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Reasons to be a vegetarian Religious

Ethical / Animal Welfare

Health

Environmental

Economical


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Types of vegetarians A vegetarian is a person who does not eat meat, fish, or fowl or products

containing these foods. The eating patterns of vegetarians may vary considerably.

Lacto-ovo vegetarian

Does not eat meat, fish or fowl.

Eats dairy and egg products

Ovo-vegetarian

Does not eat meat, fish, fowl or dairy products.

Eats egg products

Lacto-vegetarian

Does not eat meat, fish, fowl or eggs. Eats dairy products.

Vegan

Does not eat any animal products including meat, fish, fowl, eggs, dairy, honey,

Most vegans do not use any animal products such as silk, leather, wool, etc.


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Effect of vegetarianism onexercise performance Several reviews have confirmed that vegetarian diets are conducive of

maximizing performance and nutrient intakes of most vegetarians are adequate

compared with recommended nutrient standards or non-vegetarian controls.

(ADA 1997; Barr & Rideout 2004)

There is no difference in aerobic and anaerobic capacities of lacto-ovo vegetarian

and lacto-vegetarian athletes, compared with non-vegetarian contols (Hanne etal. 1986)

The performance advantages of consuming a high-CHO diet, which is achieved

more easily with a vegetarian or quasi- vegetarian diet than an omnivorous

diet(simonsen et al. 1991)

Athletes who consume vegetarian diets are likely to meet the recommendations

for CHO and protein and low fat intakes.

However , the effect of vegetarian diets on performance capacity in well-

trained athletes require further research.

Ref: Louis Burke


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Nutrient intake of vegetarian vs.non vegetarian athlete


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Nutrients of concern in

Vegetarian AthletesWith focus on vegan athletes


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Macronutrients of concernENERGY RDA-2320Kcal

RDA for athletes:

Referencesportsman:3600Kcal

Referencesportswomen:2900Kcal

PROTEINS

Food sources: meat, fish & poultry, dairy products,

cereals & legumes RDA: 0.8-1.0 g/kg BW/d

RDA for athletes

-Strength training athletes:

Begginer-1.2-1.5 g/kg BW/d

Intermediate-1.5-2g/kg BW/d

Advanced-2-2.5g/kg BW/d -Endurance athletes: 1.2-1.4g/kg BW/d

ISSA cutoffs


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ENERGY


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Energy Meeting energy needs is a nutrition priority

for athletes.

Optimum athletic performance is promoted

by adequate energy intake.

ENERGY BALANCE Energy intake =

Energy expenditure

Inadequate energy intake relative to

energy expenditure compromises

performance and negates the benefits of

training.

In addition, long-term low energy intake

results in poor nutrient intake, particularlyof the micronutrients, and may result in

metabolic dysfunctions associated with that

nutrient

www.acsm.messe.org

Energyintake

Energyexpenditure


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Vegetarianism & Energy Vegetarian diets are associated with low energy intakes

Mainly due to fiber content and bulk in vegetarian foods

Legumes, whole grains and cereals, soya been, fruits and vegetables are high

fiber, relatively low fat foods and very satiating

For a vegan, incorporating energy-dense foods such as nuts,

tofu, textured vegetable protein & commercially preparedmeat analogueshelps increase energy density (the

vegetarian athlete, Clinical sports nutrition, Louis Burke)


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PROTEIN


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Protein & Vegetarianism Protein recommendations for

athletes higher than normalpopulation

The ability of vegetarian athletes, in

particular vegans, to meet suggested

daily protein intakes has been

questioned(Grandjean 1987; Ruud

1990)

Vegetable or Plant proteins may be

limiting in one or more indespensible

a.a,so food sources need to be

combined in such a way to ensure that

all a.a are consumed

For vegetarians avoiding all animal foods, the Institute of Medicine

(2000) states that total protein intakes may need to exceed

protein recommendations to meet amino acid metabolism.

This is linked with low digestibility of vegetable proteins


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Micronutrients of concern

Iron

RDA:17mg/d-sedentaryman

Forathlete:15-18mg/d

Calcium RDA:

600mg/d

RDA forathlete:

1300-1500mg/d

ZincRDA: 12 mg/d

For athlete:11-15mg/d

Vit.B12RDA:1.2 g

For veganathlete:6g

Ref:NIN,Burke and Deakin,,ACSM


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IRON


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Fe & athletic performance

Low ferritin conc & depleted bone marrow Festores have been found in both men and

women runners.

Poorer Fe stores have also been observed in

women athletes competing in other including

field hockey, cross country skiing, basketball &

softball.

Athletes have low Hb conc than normal

population attributed to:

1) plasma volume expansion

2) Increased red blood cell destruction(intravascular hemolysis)

Studies have reported evidence of intravascular

hemolysis in runners & swimmers.

Ref- Ira Wollonsky


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Causes of Fe Deficiency in Athletes &its Effect on Performance

Causes of Fe deficiencyin Athletes

Inadequate Fe intake

Reduced Fe absorption due todiets with low bioavailability

Excessive Fe loss through menses

Excessive Fe loss through

sweating

Gastrointestinal blood loss

Excretion of Fe in the urine

Effect on performance

When Hb concentration is low, the

amount of oxygen transported by

blood is reduced

Reduces endurance capacity &

aerobic capacity (Hilton et at.

2000;Brownlie et al .2002, 2004)

Fe repletion restores maximal

oxygen uptake & hemoglobin

conc. faster than muscle

enzyme activity & endurance

which follow similar patterns


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Vegetarianism & Fe

The bioavailability of Fe from individual plant foods & from a total vegetarian diet is

much lower than in meat- based diet because of the presence of naturally occurring

inhibitors in plants that bind Fe from plant sources (non heme Fe) in the gut &

reduces its absorption ( Hunt 2003)

Also, the absence of meat, an enhancer of Fe absorption from Fe rich plant sources,

further reduces Fe bioavailability

Vegan athletes should include iron-rich plant foods in their

diets, but iron supplementation is not essential except in cases

of iron insufficiency marked by a very low ferritin or anemia,

or in women with heavy menstrual bleeding (McClung JP, et at.2009).


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CALCIUM


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Ca & athletic performance Calciumgrowth, maintenance and repair of bone tissue, maintenance of blood

calcium levels, regulation of muscle contraction, nerve conduction, and normal

blood clotting.

Inadequate dietary calcium and vitamin D increase the risk of low bonemineral density and stress fractures

Female athletes are at greatest risk for low bone mineral density if energy

intakes are low, dairy products and other calcium-rich foods are inadequate or

eliminated from the diet, and menstrual dysfunction is present

Current recommendations for athletes with disordered eating, amenorrhea,

and risk for early osteoporosis are 1500 mg of elemental calcium

www.acsm-msse.org


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Vegetarianism & Ca Main sources: Other than dairy products, cereal grains, dglvs, Ca

fortified foods

Ca bioavailability : decreased due to phytates & oxalates in plant

foods

Ca balance: high salt foods & high protein foods increase Ca excretion

Vegan females had significantly lower mean Ca intakes compared tp

lacto-ovo-vegetarians & omnivores(578, 875 and 950mg

Ca /d ) ( Janelle & Barr,1995)However, this was not evident in another study of untrained vegans

where there was no difference in mean Ca intakes between vegan males

& females compared to non-vegetarian control groups (Haddad et al)


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Vit.B12 & Athletic performance Sources: meat, chicken, fermented foods, dairy products, eggs No active B12 is found in any plant foods, including meat analogues or

fermented soy products or mushrooms, contrary to popular belief (Herbert 1988)

Functions: production of red blood cells, for protein synthesis, and intissue repair and maintenance including the CNS

Strict vegetarians following vegan , fruitarian or macrobioticdiets have lower serum Vit.B12 levels than lacto-ovo-vegetarians orthose who ocassionally eat meat ( Obeid et al.2002) and can slowlydevelop Vit B12 deficiency( Herbert 1994).

Although short-term marginal deficiencies of B vitamins have not been

observed to impact performance, severe deficiency of vitamin B12,

folate, or both may result in anemia and reduced endurance

performance

www.acsm-msse.org


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ZINC


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Zinc & Athletic performance Causes of deficiency in Athletes :

1) Low dietary intake

2) Excess Zn loss during exercise

3) Expansion of blood volume during training which dilute plasma Zn conc

Zinc plays a role in growth, building and repair of muscle tissue, energy

production, and immune status.

Decreases in cardiorespiratory function, muscle strength, and endurance

have been noted with poor zinc status(Lukaski HC,2004)


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Vegetarianism & Zinc Sources: red meat, white meat, fish

Lower Zn intakes have been reported in dietary surveys of female

vegetarians compared to non-vegetarians (Gibson, 1994)


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Diet for a VEGAN ATHLETE Hypothetical case:

Wt: 66 kgs

Endurance athlete

Training session: 6:30-8:30 am (three times/week)

Calculations:

Protein: 1.2 g /kg bwt. = 79.2 g/ day i.e 317 Kcals from prot.

CHO: 1 x bwt x 24 = 264 g/day i.e 1584 Kcals from CHO.

Fat : (60:20:20), 20% of 1901 (1584+317) Kcals = 380 Kcals i.e 42.2 g/day

Total calories/day = 2300 Kcals/day

Therefore, per meal (6 meals a day):

Energy: 383 Kcals/meal CHO: 44g

Protein: 13g

Fat: 7g


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Sample diet for Vegan AthleteMeal Menu Amount Ingredients / Comments

Pre-

workout

Smoothie 1 med. glass Soy curd/ yogurt +muesli + raisins,

almonds +strawberry +sugar

Post-

workout

Banana Walnut

Pancake + Veg Juice

with Spirulina

Mid-morning Khakra chaat orCrackers (wheat, oats

etc)

Khakra + vegs (tomato, onion,cucumber and coriander chutney)

Lunch Roti (w/o ghee)

Sabji

DalSalad

3-4 nos

1 med.bowl

1 big bowl1 big bowl

Prefer rajma, kabuli chana, chole

as sabji

Mixed roti flour (wheat+ soy +barley or bajra, jowar roti)

Snacks Veg. rawa idli (w/o

butter & cheese)

Soy milk

2-3 nos.

200 ml

Sambar (1 bowl) + coriander mint

chutney can be accompained.

Dinner Same as lunch Instead of pulses, tofu can be

added.


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Healthy food choices for vegans Soy and soy products (soy milk, yogurt, tofu)

Different combinations of pulse + cereal and varieties within each group

Flax seeds

Sunflower seeds

Fermented products

Different combo juices (Avacado, mixed vegetable juice)

Spirulina

Different pulses (kidney beans, moth beans, chick peas), sprouts

Different grains (ragi, wheat germ, bajra, soy beans etc)


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CASE STUDY


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Case Study Name: Venkatraman Pichumani

Age: 56 yrs

Medical history: CABG

Diet history:

Previously a lacto-ovo vegetarian

Converted into a Vegan 3 yrs back

Physical Activity:

Half Marathon (21 kms)/ month)

6-10 kms, 2-3 / week

Reasons to turn Vegan:

Nutritional

Ethical


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Diet chartMeal timings Menu

Early morning 1 bowl of Nuts Amonds, walnuts, flaxseeds,

methi, raisins.

Post work-out 1 med. glass Vegetable juice

+ spirulina

Spirulina 2tbsp (60g)

Breakfast Dosa / idli/ oats upma/cereal+ soy milk/

bread+ homemade peanut

butter + green tea

Lunch Salad + fruit

Snacks Fruit + sunflower seeds (30g)

Dinner 1 roti+ rice+ 2-3 bowls of

dals + sabji

Other foods preferred: Coconut water, sesame crackers, alfa alfa, brown rice,

avacado juice, soy pacchadi , beet root juice


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Clinical Reports (2012)Observedvalue

Ref value

B 12 510 pg/ml 187-883

HBA1C 4.8 % 4-6

Creatine 1.1 mg/dl 0.6- 1.4


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Case 2Short term effect: 2months on vegan diet.

There was no significant

differences in the lipid

parameters. No weight

changes were noticed.


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Conclusion

POSITION STATEMENT: It is the position of the American Dietetic Association and Dietitians of Canada

that appropriately planned vegetarian diets are healthful, nutritionally

adequate, and provide health benefits in the prevention and treatment of

certain diseases.

Well-planned vegetarian diets are appropriate for individuals during all stages of

the lifecycle, including pregnancy, lactation, infancy, childhood, and adolescence,and for athletes.


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Thank you!


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Vegan athletes

Serena williams and venus williams

Carl lewis (9 olympic gold medal winner-

marathoner)

John salley (NBA star)

vegan athelete - venkat case study

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