7.8: Protein Considerations for Vegetarians and Athletes
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\(\newcommand{\avec}{\mathbf a}\) \(\newcommand{\bvec}{\mathbf b}\) \(\newcommand{\cvec}{\mathbf c}\) \(\newcommand{\dvec}{\mathbf d}\) \(\newcommand{\dtil}{\widetilde{\mathbf d}}\) \(\newcommand{\evec}{\mathbf e}\) \(\newcommand{\fvec}{\mathbf f}\) \(\newcommand{\nvec}{\mathbf n}\) \(\newcommand{\pvec}{\mathbf p}\) \(\newcommand{\qvec}{\mathbf q}\) \(\newcommand{\svec}{\mathbf s}\) \(\newcommand{\tvec}{\mathbf t}\) \(\newcommand{\uvec}{\mathbf u}\) \(\newcommand{\vvec}{\mathbf v}\) \(\newcommand{\wvec}{\mathbf w}\) \(\newcommand{\xvec}{\mathbf x}\) \(\newcommand{\yvec}{\mathbf y}\) \(\newcommand{\zvec}{\mathbf z}\) \(\newcommand{\rvec}{\mathbf r}\) \(\newcommand{\mvec}{\mathbf m}\) \(\newcommand{\zerovec}{\mathbf 0}\) \(\newcommand{\onevec}{\mathbf 1}\) \(\newcommand{\real}{\mathbb R}\) \(\newcommand{\twovec}[2]{\left[\begin{array}{r}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\ctwovec}[2]{\left[\begin{array}{c}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\threevec}[3]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\cthreevec}[3]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\fourvec}[4]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\cfourvec}[4]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\fivevec}[5]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\cfivevec}[5]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\mattwo}[4]{\left[\begin{array}{rr}#1 \amp #2 \\ #3 \amp #4 \\ \end{array}\right]}\) \(\newcommand{\laspan}[1]{\text{Span}\{#1\}}\) \(\newcommand{\bcal}{\cal B}\) \(\newcommand{\ccal}{\cal C}\) \(\newcommand{\scal}{\cal S}\) \(\newcommand{\wcal}{\cal W}\) \(\newcommand{\ecal}{\cal E}\) \(\newcommand{\coords}[2]{\left\{#1\right\}_{#2}}\) \(\newcommand{\gray}[1]{\color{gray}{#1}}\) \(\newcommand{\lgray}[1]{\color{lightgray}{#1}}\) \(\newcommand{\rank}{\operatorname{rank}}\) \(\newcommand{\row}{\text{Row}}\) \(\newcommand{\col}{\text{Col}}\) \(\renewcommand{\row}{\text{Row}}\) \(\newcommand{\nul}{\text{Nul}}\) \(\newcommand{\var}{\text{Var}}\) \(\newcommand{\corr}{\text{corr}}\) \(\newcommand{\len}[1]{\left|#1\right|}\) \(\newcommand{\bbar}{\overline{\bvec}}\) \(\newcommand{\bhat}{\widehat{\bvec}}\) \(\newcommand{\bperp}{\bvec^\perp}\) \(\newcommand{\xhat}{\widehat{\xvec}}\) \(\newcommand{\vhat}{\widehat{\vvec}}\) \(\newcommand{\uhat}{\widehat{\uvec}}\) \(\newcommand{\what}{\widehat{\wvec}}\) \(\newcommand{\Sighat}{\widehat{\Sigma}}\) \(\newcommand{\lt}{<}\) \(\newcommand{\gt}{>}\) \(\newcommand{\amp}{&}\) \(\definecolor{fillinmathshade}{gray}{0.9}\)Some groups may need to examine how to meet their protein needs more closely than others. We will take a closer look at the special protein considerations for vegetarians and athletes.
Vegetarian Diets
A vegetarian eating pattern focuses on their primary food choices from vegetation, more specifically plants including fruits, vegetables, whole grains, legumes, nuts and seeds. Choosing to eat a vegetarian diet requires that you focus on nutrient-dense choices to assure adequate nutrition. A diet that just skips eating meat without the focus on plants is missing the point of choosing a vegetarian diet. A person may choose to follow a vegetarian lifestyle for many reasons. Thinking of the Dimensions of Wellness, a person may choose to be vegetarian for cultural or religious reasons, for health benefits, to save on the food budget, for ethical concerns regarding the treatment of animals, or to reduce the environmental impact of animal production.1 In the United Stated, approximately five percent of the population report following a vegetarian diet.2
Categories of vegetarian diets
Vegan. This strict form of vegetarianism includes all plants but nothing of animal origin, including beef, pork, poultry, fish, egg, dairy, honey, or anything containing animal byproducts. A vegan lifestyle also includes not using animal-sourced products or ingredients, including clothing, cosmetics, household cleaners, or products on which animal testing occurred. Following a vegan diet and getting the recommended protein intake can be a challenge because plant-based protein sources are less digestible than animal-based protein sources. However, with good planning, including a variety of complementary protein discussed earlier in this chapter, a vegan can consume adequate protein to meet their structural and functional protein needs. It is also a challenge to consume adequate Vitamin B12, Vitamin D, zinc, calcium and iron on a vegan diet, but a careful selection of whole food choices, along with fortified foods, makes nutrient adequacy possible. A variety of plant-based micronutrient food sources will be addressed in the Vitamin and Mineral chapter.
Lacto-ovo vegetarian. This type of vegetarian diet includes all plants, dairy, and eggs, but all other animal products are avoided. With this pattern of eating, it is easier to meet protein needs due to the higher quality protein in dairy and eggs. Complementary proteins are still encouraged. Calcium and Vitamin B12 are easier to obtain on a lacto-ovo vegetarian diet, although iron and zinc intake may still be challenging. Related vegetarian diets include lacto-vegetarian, including plants and dairy, but no eggs, and ovo-vegetarian diet, including plants and eggs, but no dairy.
Flexitarian. This food pattern is considered "plant-forward" or "plant-based," meaning the food focus is on plant sources of food with limited animal products. It is not technically a vegetarian diet as this person may occasionally include meat in their meals. The Meatless Monday campaign discussed earlier in this chapter is an example of how a person can learn to shift their diet to include the benefits of eating more plants without the full commitment of a vegetarian diet. The Mediterranean Diet and DASH Diet, highlighted earlier in an earlier chapter, are two well-researched food patterns that promote a higher intake of plant foods.
Protein Content in Plant-Based Foods
The following table provides the protein content in grams per serving.3 To put these grams in the context of food, one egg provides 6 grams of protein, one cup cow's milk provides 8 grams of protein, and one ounce of chicken provides 9 grams protein. To put these grams in the context of a typical day's intake, an average adult needs 46-56 grams per day based on the Dietary Reference Intakes.4
| Food | Protein Content in Grams |
| Nuts and Seeds: 1-ounce portion | |
| Hemp Seeds | 9.5 |
| Pumpkin Seeds | 8.5 |
| Chia Seeds, Flax Seeds, Almonds | 6 |
| Sunflower Seeds | 5 |
| Cashews, Walnuts | 4.5 |
| Legumes: 1/2 cup cooked | |
| Tofu (soybean) | 10 |
| Black Beans, Edamame, Lentils, Kidney Beans, Peas | 8 |
| Peanut Butter: 2 Tablespoons | 8 |
| Pinto Beans, Chickpeas | 7 |
| Non-Dairy Milks: 1 cup | |
| Soy Milk, Pea Protein Milk | 8 |
| Almond Milk, Oat Milk | 1 |
| Whole Grains | |
| Quinoa: 1/2 cup cooked | 4.5 |
| Whole Wheat Bread (one 1 ounce slice) | 3.6 |
| Oats, Brown Rice: 1/2 cup cooked | 3 |
| Vegetables | |
| Broccoli: 1 cup raw | 2.5 |
| Sweet Potato: 1 medium size, cooked | 2 |
| Spinach: 3 cups raw | 2 |
Looking for more vegetarian resources, such as myths about vegetarian diets, feeding kids a vegetarian diet, and the Dietary Guidelines for American's Healthy Vegetarian Dietary Patterns? Check out the USDA Vegetarian Nutrition.5
Athletes
Muscle tissue is rich in protein composition and has a very high turnover rate. During exercise, muscle tissue is broken down, and some amino acids are catabolized to fuel muscle contraction. To avert excessive borrowing of amino acids from muscle tissue to synthesize energy during prolonged exercise, protein needs to be obtained from the diet. Intense exercise stresses muscle tissue so that afterward, the body adapts by building bigger, stronger, and healthier muscle tissue. The American College of Sports Medicine, in joint efforts with the Academy of Nutrition and Dietetics and the Dietitians of Canada, has issued a position statement on nutrition for athletic performance.6
- Protein goals for athletic performance range from 1.2 to 2.0 grams per kilogram of body weight per day compared with 0.8 grams per kilogram of body weight for a non-athlete. The range allows for variations in kcalorie intake and level of training. An athlete who weighs 170 pounds should take in 93 to 155 grams of protein per day ((170 ÷ 2.2) × 1.2 and (170 ÷ 2.2) × 2.0). On a 3,000-kilocalorie diet, that amount is between 12 and 21 percent of total kilocalories and within the Acceptable Macronutrient Distribution Range (AMDR) of 10 to 35%.
- Protein intake is most important one to two hours after resistance training when protein uptake is at its peak. However, this higher protein uptake continues for 24 hours after the training. Therefore, a protein-containing post-exercise recovery snack is suggested if the next meal is not in sight.
- Protein intake spaced over the day rather than in one meal is recommended for amino acid uptake.
- High-quality proteins are suggested to supply all the essential amino acids needed to build proteins. Dairy proteins, such as milk and yogurt, may offer advantages related to a higher leucine content. Leucine, along with isoleucine and valine, is a branched-chain amino acid. These essential branched-chain amino acids are well absorbed by the body, a benefit for protein synthesis.7
- Ideally, protein should be eaten in the context of a meal or snack to support overall athletic performance. A snack of a banana with a glass of milk, a bowl of whole-grain cereal with soy milk, or a container of yogurt with fresh berries provides not only protein but also carbohydrates for energy and micronutrients needed for metabolism.
- Exercise performance does not appear to differ between vegetarian and non-vegetarian recreational athletes, although the long-term health benefits of a vegetarian food pattern are supported.8
Protein supplements are made from compounds such as whey or soy and amino acids that either come in powder, bar, shake, or capsule form. We have noted that the protein requirements for most people, even those who are active, are not high. Is taking protein supplements ever justified, then? Few protein or amino acid supplements have been scientifically proven to improve exercise performance or increase strength. In addition, the average American already consumes more protein than is required. Despite these facts, many highly physically active individuals continue to use protein or amino supplements. Here are some pros and cons of opting for a supplement instead of food for your fuel:
Pros: Supplements provide an advantage when sports nutrition goals need to be met but time is limited because of tournament plans or access to food is limited, such as during travel. Supplements may also assist the athlete in meeting their high kcalorie goals when their needs exceed their hunger level.
Cons: The cost of sports supplements is greater than getting similar nutrients from whole foods. Supplements provide a single nutrient, but whole foods provide multiple nutrients. Some supplements may promote stomach discomfort if the athlete has not trained with the supplement to assure tolerance during the activity, but other supplements may fill in the nutrition gaps for an athlete with a sensitive stomach. Supplements can provide excess kcalories, leading to unwanted weight gain. The biggest caution with supplement use, however, is that there is a higher contamination risk because of the lack of regulation in the supplement industry. The Food and Drug Administration is not required to check supplements for potency, purity, or safety before a supplement goes on the market. Therefore, buyer beware!
Before you buy any supplement, do your homework. Read the label, be selective, and don’t use them as meal replacements but rather as occasional exercise-recovery snacks. Some protein bars have a high amount of carbohydrates from added sugars and are not actually the best source of protein, especially if you are not an athlete. Protein bars are nutritionally designed to restore carbohydrates and protein after endurance or strength training; therefore, they are not good meal replacements. If you want a low-cost alternative after an intense workout, make yourself a peanut butter sandwich on whole-grain bread and add some sliced banana. Supermarket and health food store shelves offer numerous high-protein shake mixes. Although the carbohydrate count is lower now in some of these products than a few years ago, they still contain added fats and sugars. If you want more nutritional bang for your buck, make your own shakes from whole foods. Use your personal nutrition goals as a guide to fill up the blender. Your homemade shake can now replace some of the whole foods on your breakfast, lunch, or dinner plate.
The US Olympic Committee is a great resource for sports performance nutrition.
Attributions
- Zimmerman, "An Introduction to Nutrition (Zimmerman)", CC BY-NC-SA 3.0. Text was edited and updated.
References
- Hargreaves SM, Raposo A, Saraiva A, Zandonadi RP. Vegetarian diet: an overview through the perspective of quality of life domains. Int J Environ Res Public Health. 2021;18(8):4067. doi:10.3390/ijerph18084067.
- Do You Consider Yourself to be a Vegetarian? Statista. https://www.statista.com/forecasts/2...-states-by-age Published August 31, 2022. Accessed September 29, 2023.
- FoodData Central Search Results. United States Department of Agriculture. usda.gov. Accessed August 5, 2023. https://fdc.nal.usda.gov/fdc-app.html#/.
- Nutrient Recommendations Dietary Reference Intakes (DRI). NIH Office of Dietary Supplements. ods.od.nih.gov. Accessed August 5, 2023. https://ods.od.nih.gov/HealthInforma...tions.aspx#dri.
- Vegetarian nutrition. USDA National Agricultural Library. Accessed September 29, 2023. https://www.nal.usda.gov/human-nutrition-and-food-safety/vegetarian-nutrition.
- Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine joint position statement. Nutrition and athletic performance. Med Sci Sports Exerc. 2016;48(3):543-568. doi:10.1249/MSS.0000000000000852.
- Neinast M, Murashige D, Arany Z. Branched-chain amino acids. Annu Rev Physiol. 2019;81:139-164. doi:10.1146/annurev-physiol-020518-114455.
- Lynch H, Johnston C, Wharton C. Plant-based diets: considerations for environmental impact, protein quality, and exercise performance. Nutrients. 2018;10(12):1841. doi.org/10.3390/nu10121841.