bodybuilding vegetarianism, vegetarians and bodybuilding
TEXT RICK MILLER / / PHOTOS ROBERT REIFF, AND MICHAEL IAN SPANIER DARTER
Meat and athletic performance are closely linked, it is almost inevitable, and even expected, that athletes adopt a regime carnivore to improve muscle mass and therefore their athletic performance ... however, the meat is she your only option? Keep reading to find out!
Since the advent of strength athletes at the Olympics, many historical documents state that athletes of yesteryear daily consumed large quantities of meat. Despite the growing popularity of vegetarianism in our modern societies, the only idea to reduce their protein intake panic athletes who fear melt their hard-earned muscle, suffer from micronutrient deficiencies, view their testosterone s' collapse and lose their strength.
However, a growing number of elite athletes collect success without eating meat.
Among the best known, Bill Pearl, four time Mr. Universe and member of the pantheon of the IFBB, and the young stars of professional sports as Raja Bell, basketball player in Utah, and Jon Fitch, the champion free fight.
What is it really? Is it possible to make heavy, to obtain excellent performance and even reach the top of his sport following a diet based on plants? Before we look at the mechanics of vegetarianism, please take a look at Table 1, which describes the main forms it takes.
Various orientations continue to emerge, but they are often ambiguous in terms of food they allow and forbid (flexitarian, semivégétariens). This is why professionals avoid talking (Venderley & Campbell, 2006). You may also have heard of macrobiotics, a former food principle to harmonize nutrition balancing the different foods that make up the system .
Although it often is part of the debate on vegetarianism, food choices and cooking methods vary dramatically depending on the season, climate, gender, age and personal needs.
Macrobiotics may even include meat and other animal products. In the absence of scientific studies proving the existence of the effects of macrobiotics on athletic performance, I have not included in the table, which describes the forms of vegetarianism best known.
Table 1.
Traditional categories of vegetarianism and food allowed
Food Type
Lacto-ovo vegetarianism
No red meat, poultry or fish. Eggs and dairy products may be excluded or not depending on individual preferences. The ovo-vegetarianism prohibits milk and dairy products. Lacto-vegetarianism prohibits eggs and revenue eggs.
Veganism
Prohibits all food and products from animals (including gelatin, honey and other additives derived from animals).
Fruitarisme
Exclusive consumption of fruits and seeds.
THE ORIGIN OF SPECIES
Have you ever wondered where does vegetarianism? In fact, it is a form of power that may well go back to the dawn of humanity. However, its official name back to 1847, when this practice was formalized by the Vegetarian Society, which continues to promote today (Vegetarian Society, 2012).
Evolutionary anthropologists (specialized in the study of human researchers) and archaeologists continue to debate the origins of meat consumption in humans. There is no clear consensus on his accession or why humans have stopped eating exclusively with plants to get to eat meat, fish, eggs and products milk (cow's milk, for example).
Current studies and those bearing on early humans and their dwellings indicate that the consumption of animal products has probably brought them an advantage. However, it was not an essential requirement, as many hunter-gatherer societies seem to have thrived without consuming animal products (Milton, 2000), which can make a significant amount of energy (depending on fat content ) and are easier to digest than foods derived from plants. Indeed, as carnivorous animals particularilé common with humans having with a relatively short bowel (Milton, 1999).
According to the theory of motility, the regime of the first human societies included animal flesh, rich in energy and protein, and fruit nectars (like honey), oilseeds and seeds as well as raw cereals (Milton, 2000), which could have allowed humans to colonize other parts of the world (Cordain et al. 2005). Related to the fact that diseases of lifestyle (obesity, coronary heart disease, type II diabetes) did not exist at that time (Cordain et al. 2000, 2005), these interesting studies have raised the idea that the adoption the regime 'the caveman' or 'Paleolithic' the 'hunter-gatherer' less rich in cereals and dairy and rich in fruit, vegetables and protein and fat from animal products, can contribute to better health and the fight against such diseases (Cordain et al. 2005).
This article is not intended to deepen the power of early humans (which we know nothing), but we can draw some useful lessons:
1. Data on human evolution show that it is possible to survive by adopting a wide range of schemes, which mainly include animal products or containing none. However, overall, we are not programmed to be carnivores (although we love the idea of devouring steaks all day long). The body is simply unable to catabolize enough protein to provide at least 50% of our daily energy needs (Speth, 1989 Milton, 2000). As explained by Dr. Lisle and Dr. Goldhamer, famous authors of The Pleasure Trap (2006):
"People who try to use the theory of evolution to guide their thinking on nutrition human are based on a misconception, which means that the scheme adopted in the course of food history is Celvi would be the best for health. This is a serious error, which increases the likelihood of major mistakes. "
So it seems that vegetables do for several million years part of diet of humans, and are not ready to go by the wayside.
2. We also know that the vast majority of the nutritional intake of the first humans was derived from vegetarian sources (Krebs, 2009), often from the culture of a single staple (yams, millet, beans or other abundant plant source) . Animal products do not appear to be necessary, and indeed, the inconsistent availability that many tribes have managed to survive without them.
3. A significant and prolonged protein intake could have consequences for health. The best research panels of nutrition sports suggest that athletes do not need to take more than 2 grams of protein per pound of body weight per day (Tipton & Witard, 2007 Academy of Nutrition and Dietetics, 2009 Lemon , 2011) to optimize the improvement of hypertrophy ( taking mass ). Some essential nutrients must be ingested from other food groups (such as fruits and vegetables) to meet daily needs. Source: www.guardian.co.uk
GOING TO THE BOTTOM OF THINGS
There are many reasons to follow a diet vegetarian (Phillips, 2005): religious practices (Buddhism) Animal Welfare (People for the Ethical Treatment of Animals or PETA), protection of health and the fight against disease progression . Many journals say that vegetarianism improves longevity and even helps fight against many diseases. The health conscious individuals and groups of vegetarians (like the Vegetarian Society) in favor of the adoption of a diet consisting mainly of products from plants.
The number of Britons claiming vegetarians has increased dramatically over the past fifty years. The statistics of the Second World War suggest that in 40 years, only 0.2% of the population was vegetarian. This figure has increased during the protest movements of the 70s until the 2000s, when the National Diet and Nutrition Survey (NDNS) estimated that this figure ranged between 5 and 7% (Henderson et al., 2002, Phillips, 2005 ). By comparison, other countries, like India, are up to 30% vegetarian (Yadav & Kumar, 2006). Many athletes, vegetarianism does not appear to interfere with performance. Fauja Singh, the centenary Columbia began running marathons at the tender age of 81, attributes his good health and athletic performance to its diet vegetarian (BBC, 2011).
VEGETARIANISM A THERE REALLY SUCH AN IMPACT ON HEALTH?
Epidemiologically, the reasons for adopting a diet vegetarian seem convincing. Some populations with the longest life expectancy, such as Tibetan monks (who are likely to live more than a hundred years) attribute their superhuman resistance to diseases and their impressive longevity to the absence of meat in their diet , which is the One of the principles of Buddhism (Hazra, 1994).
It seems that the adoption of the plan vegetarian is not recommended as Tibetan monks. Much of the available information on vegetarian diets and their impact on the health of UK residents is derived from the European Prospective Investigation into study Cancer and Nutrition -Oxford (EPIC-Oxford). A sample of 63 500 men and women showed that vegetarians and vegans would incur a lower risk of all-cause mortality than carnivores (Key et al. 2003), and that the risk of developing ischemic heart disease (Key et al . 2006), diverticulitis (bowel disease) (Crowe et al. 2011) and cataract (Appleby et al. 2011) was 24% lower than that of carnivorous.
In addition, a thorough study of Dr. Campbell, professor of nutritional biochemistry at Cornell University, head of the China project for 20 years, has found 8000 links possible between people consuming animal protein and the prevalence of chronic diseases such as type II diabetes, heart disease and cancer. According to him, a diet consisting mostly of plants carries vitality and health (Campbell & Campbell, 2006). However, another long-term study on the effects of vegetarianism on diseases such as cancer, stroke, prostate cancer, breast cancer, hypertension and disorders of the digestive system does not yet have concrete about the health benefits of vegetarian diets compared to a proven diet healthy omnivore (including all food groups) (Key, 2006). Some health effects of a diet vegetarian could be explained by factors related to lifestyle, such as removing the system of sources of carcinogens, such as cigarette smoke and nitrogen compounds (such as those found in refined foods), the practice of regular physical activity and reducing overall obesity (Mangels et al. 2011, Key et al. 2006).
Further studies are needed to confirm the exact influence of diet vegetarian, and most researchers agree that it is too early to suggest that vegetarianism is preferable to the other (Fraser, 2009) lifestyle.
However, a diet vegetarian brings some proven advantages.
1. a significant increase in fiber intake.
She reached double that of non-vegetarians (Crowe et al., 2011). However, 10 grams of dietary fiber (especially from whole grains) intake, the risk of colorectal cancer and other cancers of the intestine decreased by 10%. Increased fiber in the diet may suffice to reduce your chances of becoming one of the 38,500 new cases of bowel cancer diagnosed each year in the UK (Aune et al., 2011). The increase in fiber also having a satiating effect (suppression of hunger), if you have cravings repeatedly, try taking a few vegetarian meals to satisfy your stomach.
2. A reduction in fat intake:
Individuals concerned about their health now know that dietary fat does not necessarily lead to thickening of adipose tissue, and even some fats are necessary for good health (like Omega 3 fatty acids). However, this rich source of energy (calories) improves the flavor of food, and consumerism is a trap in which it is easy to fall. A reduction in the overall fat intake, to bring it to 20-30% of caloric intake, can be an effective way to lose the winter pounds without suffering adverse consequences. Fibrous vegetables, tubers (potatoes, pumpkin, squash), beans, chickpeas, lentils and whole carbohydrates and starchy (cereals, bread, couscous, wild rice) are low in fat, but very nutritious.
3. Essential fatty acids
Vegetarian diets carefully compounds can be naturally rich in essential fatty acids and monounsaturated provided include oilseeds, seeds and plant oils (olive oil). Associated with a low intake of saturated fat, this type of diet can improve cholesterol levels (Barnard et al. 2009). The only downside of a diet strict vegetarian is that it can be low in omega 3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can provide many health benefits, such as regulating acid blood pressure, increased insulin sensitivity, improved mood and reduced fat (Simopoulos, 2007). However, flaxseed oil, nuts, eggs and soy are natural sources of alphalinoléique acid (ALA), a precursor of good vegetarian fatty acids that convert EPA and DHA in the body. One tablespoon of foods rich in ALA per day (representing about 10% of the total energy input) should be sufficient to meet your needs (and Goyens al.2006).
SE up muscle WITHOUT MEAT
Convinced? You might like to try this diet mode, but, dear reader of Muscle & Fitness, critical thinking prompts you to skepticism. Will I see my muscles melt to end up looking like dried prunes?
I finish with a worthy of a lettuce leaf force? The study of vegetarian diets has always been problematic for researchers because, as shown in Table 1, their content can fluctuate significantly. It is therefore difficult to assess with certainty the benefits for health and performance practitioners, who often make different choices about permitted and prohibited foods. For simplicity, I decided to demolish kick five scientific information of the most common myths about diet vegetarian athletes:
MYTH 1. DOES NOT CONTAIN ENOUGH PROTEIN QUALITY!
Needless to start your own supplement company to have adequate protein intake mass : just a little planning to ensure that a diet vegetarian (and even vegan) contains enough protein to meet all your needs. This is confirmed by studies comparing vegetarian and non-vegetarian athletes, the protein needs for a good hypertrophy were met or exceeded (Academy of Nutrition and Dietetics, 2009). Athletes following a diet or lacto-ovo vegetarian are easier to meet their protein needs, thanks to eggs and dairy products. Vegans also do not have more problems in this regard, as oilseeds, seeds, beans, chickpeas, lentils and soy products (tofu, tempeh, soy milk) also allow them to have enough protein in their diet .
The conversion of amino acids often also raises concerns. These elements are the builders of all proteins in the body including those of muscle tissue, and they play many roles, including those of neurotransmitter (chemical messengers) which stimulate metabolic pathways and carrying other nutrients in cells (Gropper et al. 2008). When the 22 amino acids are not provided by the system (especially the 9 essential amino acids), protein synthesis is limited and other health consequences may occur. For example, phenylketonuria, hereditary disease is caused by a defect in the metabolism of an amino acid (phenylalanine). Proteins from plants are often vilified for their low content of essential amino acids compared to animal proteins, and thus are often considered sources of protein poor. Protein sources are often evaluated for their ability to provide essential amino acids, which determines their 'quality' intrinsic using the Protein Digestibility-Corrected test Amino Acid Score (PDCAAS). A perfect score of 100 indicates nutritional quality of 100% on the scale PDCAAS and animal protein of high quality (such as egg protein and casein), and certain proteins from plants, such as soybeans, often get a score between 84% and 99% (depending on the shape of the food, such as protein powder or soybean). Because beef protein normally reach a score of 92%, it has nothing to be ashamed of! Table 2 shows the classification of different plants.
Table 2.
Quality assessment of protein from plants according to the PDCAAS test
Protein sources - PDCAAS (%)
Casein - 100
Egg white - 100
Soy protein concentrate - 99
Beef - 92
Red beans - 68
Oatmeal - 57
Lentils - 52
Adapted from Endres (2001) p.13
We see that there is a wrong to forget the idea faster. Foods derived from plants have a lower content of amino acids, but only 15% of the protein intake of an adult must come from the essential amino acids (Young and Pellet, 1994) to ensure normal growth and maturity. Only 20 g intake of total amino acids of a vegetarian athlete to the outlet mass must be composed of essential amino acids. The rest can come from various sources. If you consume dairy products and eggs, you should have no problem getting enough protein vegetarian, but even vegans can take hope from the masses.
MYTH 2. I'll never ENOUGH TO EAT!
In fact, the opposite is true. Although studies have indicated that high food from plants in the proportion scheme provides less total energy because of their place in the stomach (Sanders et al. 2000), vegetarian athletes rarely have trouble consuming enough calories. The Academy of Nutrition and Dietetics (formerly American Dietetic Association) is still of the opinion that diet vegetarian or vegan carefully composed meets the needs of athletes following a program of rigorous training (Academy of Nutrition and Dietetics, 2009) . Vegetarian diets can be very high in energy (calories). For this, it suffices to make the right choices (Phillips, 2005). People looking to increase their energy intake will focus more energy to start the dairy products such as full cream, organic milk, yogurt and cottage cheese and even eggs, which contain protein and energy needed by a vegetarian targeting the mass taken . The energy-rich fruits, such as bananas, avocados, dates, olives, grapes and dried fruits can also contribute to the total contribution. To increase the intake of protein and essential fatty acids, vegetarian athlete consume energy-rich vegetables such as potatoes, corn, peas, beans, lentils and chickpeas, and add few seeds and oleaginous Dining Plan. Just good planning to add to the diet thousands of calories. Vegetarians can smoothly take the mass and have a hell of fishing.
MYTH 3. A VEGETARIAN DIET LEADS TO A PHYSICAL AND LOW rickety!
Means any self-respecting practitioner knows that taking weight and power is not limited to food. It is also essential to follow a good program of training to ensure improved strength, enough sleep well and recover properly (with supplements handpicked, if necessary!).
Low?
Research confirms that the creatine content of the muscles (intracellular biological compound that helps to produce the energy required for the production of short-term power as is necessary for the bodybuilding progressive) vegetarian athletes is 10% lower than their carnivorous counterparts (Burke et al. 2003). This is important because, as many athletes who take supplements of creatine monohydrate will attest, just 3 to 5 g of creatine monohydrate enough to cause significant improvements in the production of power and strength (Parise et al. 2001 ). Animal flesh is a natural source of creatine, you would think that vegetarian athletes may lack strength. However, after completing a program of weight training to progressive hypertrophy ( taking weight ) for 21 to 56 days, vegetarian athletes obtained comparable to those of non-vegetarians performance. The main study even suggests that creatine monohydrate supplements seem to have a greater effect on improving strength and lean body mass (Burke et al., 2003, Wieder, 2010). However, more research is needed to confirm this.
Rickets?
Studies on the body composition of vegetarian and non-vegetarian athletes lack detail. Most studies seem to suggest that vegetarians are weaker and less muscular, but they are often based on non-sport or sometimes inappropriate, such as the elderly suffering the negative effects of aging on muscle mass (Tang & Phillips populations 2009 De Souza Genaro & Martini, 2010), and kids (Hebbelinck et al. 1999). Some differences can be explained by a lower content of creatine in the muscles of vegetarian subjects, which draws the liquid into the muscle tissue and produces an impression of reduced lean body mass. When creatine supplements were used to reduce this distortion, small studies found no difference in body composition of the two groups (Wieder, 2010). Until further studies have not been performed, there is no reason to think that a vegetarian is supplementing with creatine can not be skinned and muscular than a non-vegetarian. With his exploits on stage, Bill Pearl is proof.
MYTH 4. THE RATE OF TESTOSTERONE VA Tumble!
Ah! Testosterone, this source of virility. As it is unsurpassed in the field of stimulation of mass taken , we understand that all practitioners seeking to optimize their production of this vital hormone, and they are terrified at the idea that diet vegetarian can reduce .
Many people think that phytoestrogens castrate the almighty testosterone. This is a group of naturally occurring chemical compounds which bind to estrogen receptors in the body. They have antiestrogenic and estrogenic effects, and are present in all foods derived from plants, but in varying amounts.
All men need a certain amount of endogenous estrogen in the blood for proper physiological functioning and normal health, but estrogen has no direct myotrophic effects (improved muscle cell growth) , unlike testosterone (Handelsman, 2009). Increasing the ratio of testosterone to estrogen ratio thus generally increases strength and muscle mass of men.
Studies on rats trying to reduce the incidence of prostate cancer showed a 50% reduction of testosterone (through a reduction of the activity of 5-alpha reductase in testis) in rodents who followed a diet rich in phytoestrogens (Weber et al. 2001). However, to obtain such an effect in humans, should be an amount approximately equivalent of phytoestrogens to 20 mg / kg of body weight.
One serving of tofu contains 20 mg of phytoestrogens, a person weighing 70 kg should consume 7,000 g (7 kg) of tofu for several weeks to see the effect.
Accordingly, an analysis of 38 clinical trials found that normal consumption of phytoestrogens had no effect on testosterone levels in healthy men. Soybeans, slayer of testosterone? Come, come.
MYTH 5. YOU WILL deficiency VITAMINS AND MINERALS!
For starters, if you've read my article micronutrient service performance on the importance of vitamins and minerals for athletes, which appeared in the April issue of M & F (www.muscle-fitness.fr/micronutriments) you should know that the requirements vary greatly between individuals. Level of toxic micronutrients for an individual can be the absolute minimum to another (Bender, 2002), it is difficult to predict a deficiency in the transition to a diet vegetarian.
In such a case, certain micronutrients are generally less available and well absorbed because of the presence of anti-nutrients (phytates and oxalates) in vegetables and plants. These antinutrients bind to and inhibit mineral absorption in the intestinal mucosa. It was nice to absorb large quantities, their absorption remains low. Animal sources of certain minerals are also presented in easily digestible form. For example, the iron from meat Bloodborne is easily absorbed, while the iron from plants is much less. This is why some articles of micronutrients tend to be lower in vegetarians. As for minerals, iron, zinc, calcium and vitamins D and B12 tend to be lower in vegetarians than non-vegetarians, vegans showing the lowest rate (Key, 2006). One can easily rectify the situation by knowing where to draw these important micronutrients. See Table 3.
Table 3.
Particularly important micronutrients for vegetarian athletes
Micronutrient - Iron
Function
Essential component of hemoglobin. Needed to transport oxygen to the working muscles by means of the blood.
Food Sources
Fortified breakfast cereals, beans, soybeans, spinach, kale and broccoli. Vitamin C enhancing its absorption, try to take orange juice with meals.
Micronutrient - Zinc
Function
Participation in immune function and stability of the production of energy within the muscle cells.
Food Sources
Vegetables, whole grains, nuts, seeds, dried fruit.
Micronutrient - Vitamin B12
Function
Coenzyme necessary for energy production and action of nerve tissue.
Food Sources
Dairy products, eggs, fortified milk and cereals soya.
Micronutrient-Vitamin D
Function
Promotion of bone mineralization, the functioning of the nervous system, of the insulin sensitivity and protein synthesis.
Food Sources
Before the sunlight, but also dairy products, eggs, fortified soy milk and cereals. Supplements may be necessary to achieve optimum levels during the winter months.
Micronutrients - Calcium
Function
Essential to the maintenance of bone structure, muscle and nerve stimulation transmissions.
Food Sources
Dairy products, fortified milk and cereals soya. Some poor oxalate vegetables such as broccoli.
Adapted from Venderley & Campbell (2006)
ADVANTAGES, DISADVANTAGES AND CONCLUSIONS
I hope this explanation of the origins of vegetarianism and the questioning of some of the myths and misconceptions about the impact of plants on the Eating and performance you show that it is not only possible, but even advantageous reduce protein intake. Those who care about the fate of animals will be delighted to hear it.
My professional opinion is uncertain as to the adoption of a plan for vegetarian athletes. I am tempted to advise those wishing to adopt this lifestyle without compromising their performance to choose a diet lacto-ovo-vegetarian, unless you have specific reasons not to do so. For athletes following a program of intense training, the big problem with this lifestyle is that more food choices is limited, more nutritional problems may emerge.
I'll leave you with a quote from an athlete who has shown that we can very well build a powerful physique without meat, and he just have to want to be the first and never give up:
"Every year spent following my diet (lacto-ovo-vegetarian), I feel better. I am healthier, I have more energy to workout, and I am no longer the "tough guy" of yesteryear.
I am more interested in my fellow humans and other inhabitants of the planet. It's been almost 20 years that I am a vegetarian. Fish, poultry and red meat are prohibited, and yet I am as muscular as when I won four titles Mr. Universe! People have a hard time believing. They think that to have big muscles, you must eat meat. It is a myth that has thick skin. Believe me, the meat is not a magical product that will make you a champion of bodybuilding. There are all the components of the meat in other foods. "F & M
- Bill Pearl
(4 times Mr. Universe, a member of the pantheon of IFBB bodybuilder and vegetarian)
Rick Miller is the dietitian for English health care system it works with natural elite bodybuilders to help improve the training components and nutrition of their programs. Rick holds a BA in biology from the University of St Andrew's, a master's degree in nutrition and exercise sport Loughborough University, and a diploma of the third degree in dietetics from the University of Leeds Metropolitan . If you have any questions or testimonials for Rick, please contact him at the following address: rmiller@weideruk.com
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