Vegan and Vegetarian Diets vs. Balanced Nutrition for the High-Performance Vegan Athlete - Research Paper Example

Vegan &Vegetarian Diets vs. Conventional, Balanced Nutrition The High Performance Vegan Athlete. It´s possible! Thesis: Athletes exercising endurance sports can maintain or even enhance their performance by choosing a vegetarian diet I. INTRODUCTION Proper diet is an important part for ensuring the health and well being of individuals on a day-to-day basis. Increasingly people are leading a busy day to day lives sticking to strict routines and finding little time for any physical exercise. Contextually, the role of proper nutritional diet becomes vital. The importance of good dietary habits is quite prominent in the lives of athletes or individuals directly related to sports. Athletes require utmost amount of energy and stamina during both competition and training sessions. They must maintain their fitness on a regular basis so that they can give their 100% effort during matches and sport events (Brazier 1-13). The importance of diets for sport persons and athletes can be understood by the fact that it is directly associated with performance of athletes. It is believed that the proper nutrient in the diets of athletes further enhances the level of effectiveness of their performance, which certainly augments the overall outcome in terms of quality (Fuhrman 1-22). It is evident that athletes who maintain a healthy lifestyle for them along with proper and timely physical exercise will be able to ensure a healthy and fit body in the long run and perform better. There are certainly specific elements that make a particular diet healthy or appropriate comprising calories, carbohydrates and fluids along with nutrients such as vitamins, proteins and minerals among others (Matt and Matthew 20-36). It is clear that the energy and performance levels of athletes are directly relevant to the composition of the diet that athletes intake on regular basis. This particular research “i.e. to examine whether athletes exercising endurance sports can maintain or even enhance their performance by choosing a vegetarian diet”, aims at providing an elaborative comprehension about the food and nutrition with specific consideration of the impact and importance of food and nutrition for athletes. Contextually, it must be mentioned that vegetarian and vegan diets have become increasingly popular. These dietary options are seen as a supplement to non-vegetarian diets such as meat and other animal foods. Vegan foods are typically plant based, while vegetarian foods include a combination of plants based food items with dairy products. Vegan and vegetarian foods ensure a balanced and varied diet, which includes all the essential nutrients an individual needs. These diets are preferred by modern athletes so that they can perform better. THESIS STATEMENT This paper presents an elaborate understanding of the philosophy of food and nutrition for athletes with special consideration to vegan and vegetarian diet as a substitution for meat and other animal based food groups. II. FOOD & NUTRITION PHILOSOPHY A. Food and Nutrition. 1. Healthy Balanced Nutrition A healthy balanced diet include dietary supplements that keeps a human body healthy and assures that he/she can lead a proper day to day lifestyle. A balanced diet is one which includes the right type and amount of food that one must intake to get the desired energy and stamina level needed by a human body for proper functioning of the body parts such as tissues, organs and cells (New York Times, “Balanced Diet”). Correspondingly, a healthy balanced diet for athletes is one that includes dietary supplements in the right amount in alignment to the nutritional needs of the athlete with regard to the sports they are associated with. In general, both male and female athletes need to intake high level of calories in order to ensure the right balance of nutrient to meet the energy level required in their professional domain. In this regard, carbohydrates and protein are among the most essential of these nutrients (McCarty, “Balanced Diet for an Athlete”). 2. Eight Principles of Food and Health by T. Colin Campbell There are certain specific principles of food and health that were formulated by T. Colin Campbell during the course of his research and studies conducted on this particular subject matter. The principles are directly or indirectly applicable with the day to day functioning of the athletes in the sporting domain. The eight principles developed by the research are Nutrition acts as the elements that depicts the collective actions of different food substance altogether Vitamins are not always the most important components of a healthy diet There are no nutrients in animal based foods that could not be provided by a plant based product Nutrition has a major impact on the functioning of the genes of an athlete and a common individual Nutrition is vital towards contemplating chronic health disorder A balanced nutrition is vital in ensuring overall health and well being of any individuals Source: (Campbell and Campbell 80-97). 3. Alleged Misinformation about Nutrition among Athletes There is certain alleged misconception regarding nutritional intake among athletes or balance of an individual’s diet. As per the famous “The China Study” by T. Colin Campbell, athletes and common people often hold the misconception that proper nutritional diet can only be created though a particular disclosed manner by anyone who has some basic dietary knowledge. The study also argued plant based nutrition can be regarded as highly beneficial as compared to that of animal based products such as egg and meat. However, he revealed through the study that the effect of plant based products and animal based products might differ considerably. B. Veganism & Vegetarianism. 1. Veganism in General: What is a plant-based diet? Background and Philosophy In general, veganism can be regarded as a particular approach of any individual to avoid using or consuming animal based products in their diets. It primarily involves avoiding animal based products and commodity from the diets of the people. People who are strict follower of veganism are often regarded as vegans. Vegans are also regarded as a particular follower of diets who mainly takes into consideration plant base products as the core of their nutritional diets. In this regard, it can be stated that plant based diets are food planning, which includes foods items that are made or acquired directly from plants. It can also be seen as an approach of any individual to avoid the use of animals based products in their diets and stick to vegetables, fruits and grains to meet their nutritional requirements on a regular basis (Torres and Torres 260-284). 2. Vegetarianism: History, ethics & varieties in diet (ovo, lacto, ovo-lacto, raw or Buddhist vegetarianism) Similar to that of Veganism, Vegetarianism is also seen as a particular concept that relates with avoidance of animal based products and adopting plants based products to overcome the dietary needs of any individuals. It is a particular concept that involves avoiding the intake of meat, poultry products and flesh. It also includes avoidance of any individuals or athletes towards having the byproducts of animals that are usually used for human consumption. Vegetarianism is also seen as a particular concept that is being practiced by athletes and individuals for the purpose of respecting the sentiments of a life. Some of the factors of motivation for any individual towards practicing vegetarianism include religious sentiments, ethics along with animal rights among others. The concept has a long history associated with it since the days of the ancient times. Historical records suggest that the prevalence of vegetarianism can be seen right from the ancient days since the 5th century BC. Thus, it is quite apparent that the concept is not a newly developed one rather it has its roots to the history of mankind (Campbell and Campbell 48-60). 3. Health Benefits & Arguments/Criticism There are certain health benefits for individuals and athletes who are among the close followers of Veganism and Vegetarianism. Individual and athletes who are considered to be vegans will be able to receive health benefits such as reduced level of cholesterol owing to less intake of saturated fats. The level of carbohydrates is deemed to be much higher as compared to other dietary forms. Additionally, nutritional elements such as fiber, magnesium and potassium, which are important for a healthy living, are also deemed to be present in abundance in vegan diets (The Vegan Society,” For the animals”). On the other hand, the concept of vegetarianism also has its own advantages for the health of individuals and athletes. Since, an individual who is vegetarian consumes only plants based products, he/she will be able to restrain against unnecessary fats that might have negative impact on the health of people. Vegetarian often contains higher nutritional value as compared to other food, which is again of a major health benefits for individuals and athletes associated with any sport (Dunn, “Ancient Humans Mostly Vegetarian, Paleolithic Diet Critic Says”). However, both the concepts are subject to certain criticisms. It is believed that people in the present day scenario has the right to decide upon their dietary substance and thus it is often argued that vegetarianism and veganism should not be promoted on ground of protecting animal life sentiments. It is also believed that people who are extreme follower of vegetarianism and veganism will be prone towards lack of essential nutrients, which will again act as a negative prospect with regard to their health. Likewise, argument was also raised regarding the fact that people who are reluctant towards animal diets will be prone towards improper brain functioning which again is a negative implication for the human health in the long run (Martin, A Critique Of Moral Vegetarianism”). 4. Relationship between the Consumption of Animal Products - Including Dairy - And Chronic Illnesses It is evident that consumption of animal products has their own implications on the health of any individual. It is believed that animal products contain high level of saturated fats, which is a major contributor towards promoting chronic diseases amid the humans. Some of the most notable and widespread chronic illness including coronary heart disease, diabetes and prostate has major resemblance with the dietary habits of the individuals. It is a widely known fact that animal based food items contains high calorie, which are quite complicated to resist for the digestive system of any individual (Greene and Brett 30-60). On the other hand, people who are involved with the intake of low calorie plant based diet acquire a better health as compared to the other. Animal products including meat, flesh and dairy based products are all subjected to high saturated fats, which results in high heart diseases among people further deteriorating entire health condition of the same (Robbins 1-15). Hence, the relation amid animal based food items and human health issues such as chronic illness are quite apparently discussed. III. VEGAN & VEGETARIAN DIETS FOR HIGH PERFORMANCE ATHLETES A. Health Benefits. For any common individual, vegan and vegetarian diets is also deemed to have a major impact on the health and well being of the athletes. These are highlighted in detail hereunder. 1. Plant-based nutrition in sports. What does this mean? Plant based nutrition in sports refers to the approach of the athletes to ensure intake of food items that are directly or indirectly acquired from plants. In the contemporary scenario, it is often conceived that plant based diets are more effective in assuring the right amount of energy and stamina for athletes on a day to day basis. Plant based diet contains food items that are low in calorie and saturated, which will further enable athletes to avoid unnecessary weight for their body that will further have negative implication on their professional efficacy (Larson-Meyer 15-28). 2. What a Vegan/Vegetarian Athlete Eats It is believed that animals are no longer the only sources from where athletes get proper nutrition for their body rather it got replaced by plant based diets. Research have affirmed that it is not vital to take animal products to get appropriate stamina and energy by athletes, rather following a Vegan diet also ensures a healthy living and proper life for athletes in their professional domain. Some of the most notable plant based products that are consumed by athletes include fruits, vegetables, grains and plant based supplements which offer high nutritional value (Larson-Meyer 15-28). 3. Where do athletes get their protein? Proteins are among the most important element of the health needs of athletes in any sporting domain. Contextually, it is important to identify the sources from which they could get appropriate protein for themselves so that they could be able to perform their best and ensure positive outcomes. Notably, diet is the primary source from which, athletes acquire maximum percentage of protein requite for their body. Correspondingly, vegetable diets is deemed to be an important part from which protein are acquired by athletes. The level of proteins athletes acquire from grains, gram, vegetables and fruits are much higher than that of any other protein supplements (Mangels, “Protein in the Vegan Diet”). 4. How to build muscle mass on a plant-based diet As depicted above, intake of plants based products over that of animal based products has increased significantly in the recent times owing to some of the vital benefits associated with the same. Contextually, it has also been learnt that plants based diet can enable athletes to get a well toned physique through enhancing body mass. Some of the means used by athletes to augment their body muscle through plant based products include intake of fruits, nuts and grains and acquire protein in abundance. Athletes often consume such plant based diets along with routine exercise to attain desired level of physical fitness (Tresize, “Are Plant Proteins "Complete"?). 5. Workout Nutrition Plants based diets can also act as a major source for athletes and their workout plans. It acts as a vital source to provide the desired level of protein and minerals that can enhance stamina and energy of athletes. This can further act as a prime force that encourages the athletes to involve in regular workouts. In this regard, the fusion of proper intake of plant diet along with periodic physical exercise from the end of the athletes is prominent and should be executed accordingly to get desirable results (Larson-Meyer 15-28). 6. Enhancing a Vegetarian Diet with Supplements It is often conceived that the diets of athletes who are involved with in having vegetarian diet will be prone towards facing lack of proper or desirable nutrients. In this regard, the diet of vegetarian athletes can be enhanced with the help of additional supplements. The added supplements in the diets of athletes will need to have abundant protein, vitamin and mineral so that the overall diet does not fail to meet of the nutritional value. Some of the plant based products such as Beans, Lentils and Chickpeas has high supplemental value owing to their high nutritional value. Furthermore, athletes can also consider fruits, cashews and mushrooms that are high in calcium and vitamins which will further act as a major supplement for the same (Larson-Meyer 15-28). B. Concerns & Counterpoints. There are certain concerns and criticisms that are associated with the intake of plant based diets by athletes. These are highlighted in detail hereunder. 1. Can an athlete get enough protein from a vegetarian diet to compete? One of the major concern and point of argument relates with the aspect of efficacy of performance for athletes who are involved in intake of vegetarian diet. It is apparent that athletes need high level of stamina and energy to ensure the deliverance of high quality performance when competing with other. However, the conception that vegetarian diet lacks the level of nutrients that can be provided by animal based products further raise concern over the efficacy of such diets for athletes. Contradicting this particular viewpoint, it can be affirmed that vegan diets involves food components such as vegetables, nuts and grains that are high on nutritional value in terms of protein contain (Tresize, “Are Plant Proteins "Complete"?). Hence, it is quite rare that athletes who are strict follower of vegetarian diets will rarely miss out on their regular dietary requirements owing to the presence of enough nutrients in the plant based products. 2. Criticisms against Dietary Supplements of Plants Based products There are certain criticisms against plants based products and supplements especially with regard to their nutritional value and their comparison with other supplements made of animal based products. In this regard, it can be said that dietary supplements made of plants are considered as less effective for the players or athletes in comparison to that of animal based diets, which are in high demand especially in the sporting domain. However, again in this regard, several arguments have been raised to affirm the value of plants based products as compared to the others. The famous China study by Colin proved that there are no such values in animal based products that could not be provided by plants supplements (Tresize, “Are Plant Proteins "Complete"?). Again, plant based supplements are also higher in terms of nutritional value and therefore it should not be criticized. 3. Adverse Health Effects of Vegan/Vegetarian Diets Despite of many benefits associated with plant based diets; there is certain adverse effect of such diets which could not be ignored. These effects can also be regarded as a limitation or disadvantages for vegetarian diet, which can further impact its effective usage for the athletes. Plant based products can lack some of the key components of food which include protein, vitamin or minerals which can again impact the overall diet of the athletes when they follow the same in a negative manner altogether. There are also possibilities that strict adherence to a vegetarian diet for any athlete can further ensure lack of calcium, iron and vitamin B-12 in their body, which can further be regarded as a limitation of such food items. These aspects will one way or the other influence athletes negatively where they might consider animal based foods to be more comprehensive and complete as compared to plant based food items and supplements (Tresize, “Are Plant Proteins "Complete"?). IV. EXAMPLES OF SUCCESSFUL VEGAN AND VEGETARIAN ATHLETES Vegan and vegetarian diets are important for the athletes to get the desired physical health for themselves, which is again quite vital in their professional domain. In order to provide a better comprehension about the effectiveness and implication of vegan and vegetarian diets, examples of notable vegan or vegetarian athletes would be vital to consider (Carmichael, Rutberg, and Zawadzki 1-15). Contextually, this particular research provides examples of Mac Danzig, Andy Lally and Mike Tyson as the vegan athletes who have been successful in their profession by following a plant based diets. A. Mac Danzig. Mac Danzig was a one of the notable mixed martial artist of the American region. Prior to his retirement, the athlete was well known for his presence in Ultimate Fighting Championship (UFC). As a UFC fighter he was quite successful and was adored by his fans all over the world. It is believed that the profession he is in requires great stamina and power for which the diet he takes is considered vital. The athlete considers his diet to be specialized and systematic and it is designed completely on the basis of plant based eating materials. In one of his blog, the athlete depicted that one needs to cut down dairy products completely in order to determine the effectiveness of plant based diets in their daily life like he himself did in the past. He believed that vegan diets enabled him to control his weight without many efforts which is less prevalent in case of meat or animal diet (Great Vegan Athlete, “Mac Danzig”). B. Andy Lally. Andy Lally is a race-car driver from the Unites States. He is well known for his performances as a road racer in Rolex Sports Car Series. He is a strict follower of vegan diets owing to certain ethical reasons including his principles towards living beings. He believes that plant based diets are not only nutritious but they are of great taste as well. The athlete further stated that meats and dairy diets are also vital to gain right amount of nutrition for an athlete or any common individual, but at the same time the damage it does to the living organism could also not be ignored at the same time (Great Vegan Athlete, “Andy Lally, Vegan Racing Driver”). In precise, it can be stated that his beliefs clearly highlight that vegan or vegetarian diets are not only nutritious and tasty but it also keeps the ethical principles of an individual intact. C. Mike Tyson. He is one of the most well recognized names in the boxing domain owing to his achievement as a professional boxer over the years of his association with sport. He is an American boxer who has retired from the game owing to his increasing age. He is well known for his record of being the youngest boxer in the history of the game and to have become the undisputed champion of the world. He is a follower of vegan or plant based diets. The game i.e. boxing demands high level of stamina and power from the end of the performers and consequently players will need to adhere to the right or balanced diet in order to get the required nutrition. Correspondingly, it can be clearly mentioned that Mike Tyson has been successful in his profession despite following a vegan diet, which further shows the effectiveness of plant based diets as compared to animal based products for consumption. Tyson believed that vegan has not only helped him to succeed in his professional domain but it has also improved his lifestyle in a significant manner. Vegan diet has enabled him to lead a sober life, which he deemed was not probable while he was adhering to an animal based (Townsend, “How Mike Tyson lost 100lbs on vegan diet to rid his body of bad cocaine - and hes not the only male star to lose weight with the healthy regime”). V. CONCLUSION From the overall analysis of the research topic, certain noteworthy facts and understanding has been compiled. In the contemporary scenario, people hardly get time to ensure a healthy life style for themselves owing to their busy schedule and day to day activities. In this context, the role of eating habits of people in assuring a proper healthy lifestyle for themselves is deemed to quite significant to say the least. It is believed that in order to get the right amount of nutrition one needs to take products of high vitamins and protein, which primarily resembles with animal based food items such as milk, meat, fish and others. This particular form of beliefs was mainly seen among the traditional athletes who hold the perception that animal based diets act as the right supplement for them to get the desired level of stamina and power that can ensure them to get better results in their professional domain. However, this particular perception has often been argued by nutritional experts through depicting that plants based products also holds similar nutritional values as compared to any animal based diets. Notably, it has also been comprehended from the research that plant based products not only have high level of nutritional values for an individual but it also help them to keep their ethical principles intact with regard to respecting the lives of living beings. Furthermore, in this regard, it has also been argued by many that some of the plant based diets including nuts and grains are more nutritious as compared to animal based supplements. This was contradicted by arguments that showed that animal based diets are vital for athletes to get the desired level of stamina and power that is among the primary requirements in many sports in the present day scenario. This particular perception can further be countered from the fact that many of the top athletes in the present day scenario are adhering to plant based diets and not animal based supplements with utmost success in their respective sports domain. This aspect was furthered justified from the depiction of vegan diets athletes such as Mac Danzig, Andy Lally and Mike Tyson among others within the research. Hence, it can be concluded from the overall research study that plants based diets can indeed be regarded as a replacement to animal based diets for athletes in any professional domain. Works Cited Brazier, Brendan. Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life. Philadelphia: Da Capo/Lifelong, 2008. Print. 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How Mike Tyson lost 100lbs on vegan diet to rid his body of bad cocaine - and hes not the only male star to lose weight with the healthy regime, 2013. Web. 20 Nov. 2014. Torres, Bob, and Jenna Torres. Vegan Freak: Being Vegan in a Non-Vegan World. US: PM Press, 2009. Print. Read More