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Can you be a vegetarian and an endurance athlete?

Larry GilbertLarry Gilbert
in General Training Discussions

Curious what Penny and the other nutrition experts think.  I did a quick search and didn't see anything on this topic.

But my body isn't really liking meaty lately.  I can tell I'm just not really digesting it.  So about 4 months ago, I gave up red meat.  That quickly morphed into no chicken.  And then about a month ago, I got sick on a bad piece of fish....and bingo, vegetarian.

 

I'm not talking vegan.... but can a vegetarian who eats eggs, dairy, beans, lentils, quinua (sp?), tempeh, tofu, etc as protein sources....also get enough of what we need to do what we do?  Are these sources of protein, complete sources (ie enough amino acids)?  

Comments

  • mattsullmattsull

    Hey Larry,

    I was a vegetarian for 15 years and was an endurance athlete for 7 of those. I never had any issues getting enough protein. I did eat dairy, by the way. Dave Scott was a vegetarian for many of his world champion years but is not anymore. Hilary Biscay is also vegetarian, and possibly vegan. The best example though is Scott Jurek. He is a vegan and multiple winner and course record holder at Western States 100. He's also won Badwater. Think he's doing OK.

    www.scottjurek.com/#/home/

    I relied heavily on eggs, whey protein and soy. These are all complete proteins.

  • kmephamkmepham
    For what it's worth, I'm a vegetarian, plus fish once/week although I'm sure I could give even that up if the rest of the family was willing. Protein from milk, yogurt, eggs, beans, tofu, nuts, grains; I haven't had any problem reaching my protein targets.
  • tuckermtuckerm
    Now I have no experience with being a vegetarian but I know that Rich Roll is one and he competes in Ultraman at the pointy end so I'm thinking you can do it.
  • TracyWoodTracyWood

    Hilary Biscay is vegan according to her blog. I know afew months ago she was found to have a severe vitamin/mineral deficiency, which seems to have corrected. She has not discussed what the defieciencies were.

    It would be interesting to hear penny's view.

    Good luck

  • Nemo BrauchNemo Brauch
    Posted By Kevin Mepham on 27 Aug 2010 07:56 AM

    For what it's worth, I'm a vegetarian, plus fish once/week although I'm sure I could give even that up if the rest of the family was willing. Protein from milk, yogurt, eggs, beans, tofu, nuts, grains; I haven't had any problem reaching my protein targets.



    Pretty much the same here.  Although I love fish and would have a have a harder time giving it up. 

     

  • michelemorenomichelemoreno

    I, too, am mostly vegetarian, but add fish occasionally.  It's definitely possible to be a competitive endurance athlete without eating meat, although it's certainly not for everyone.  I've found a couple of books interesting:

    http://www.amazon.com/Vegetarian-Sp...amp;sr=8-4

    http://www.amazon.com/Thrive-Nutrit...pd_sim_b_2#_

  • William JenksWilliam Jenks
    I've been vegetarian for the last 15+ years. Do eat dairy, but no fish, gelatin (save in medicinal caps), seafood, chocolate-covered-grasshoppers or whatever.

    I am convinced there are many reasonable approaches to eating healthfully, and it sounds like you've got a lot of good ingredients listed up there! There's lots of protein in the world, and you don't HAVE to get it from animal flesh. Look at some of the staple diets in under-developed countries and you'll probably see combinations that give you complete proteins. One that immediately comes to mind (because I grew up in SoCal where there was a heavy Mexican influence) is corn and beans.

    I will only quietly chuckle at people who say they are vegetarians and eat fish. :-)
  • Nemo BrauchNemo Brauch
    I will only quietly chuckle at people who say they are vegetarians and eat fish. :-)

    I hear you on that William. I get a little uncomfortable calling myself "vegitarian" when I'm really not and usually I try to explain it more clearly to folks. But the whole "pescatarian" movement hasn't quite caught on either, and, well when I'm invited to dinner it's just easier to say "I'm vegitarian" and not have any fish for that meal.
  • GregSVanGregSVan
    Just make sure you dont pick up any of the Pork Grind flavored GU in the aid station and you should be fine.....
  • William JenksWilliam Jenks
    Yes, it all gets a bit complicated. If asked by someone whom I know to be knowledgable about it, I'll respond that I'm an ovolactovegetarian. To me, that's what the commonly used word "vegetarian" generally implies....as opposed to the commonly used word "vegan" that implies strict vegetarianism, i.e., no animal products at all. I have heard a few people say piscovegetarian. But what really makes me laugh are the midwesterners who think vegetarian means you don't eat red meat, but everything else is ok. Lemme see.... beef, no; ostrich, no; pork....yes! :-)
  • Nemo BrauchNemo Brauch
    and Lamb, that's Ok too, right? ;-)
  • GregSVanGregSVan
    I could never bee vegetarian. I mean, I love animal and all, but I soooo love red meat. I literally starting mouth watering when I walk into the steak section at the grocery store....
  • Coach PatrickCoach Patrick
    I say yes. There is a doode from Canada who (of course) has some products he sells for vegetarian athletes. A whole big line. Interesting story....
  • penlynwilsonpenlynwilson
    Yes, you can be a vegetarian and an endurance athlete. There are a couple of great books out there for those tinkering with this idea.
    1) The Vegetarian Sports Nutrition Guide: Peak Performance for Everyone from Beginners to Gold Medalists by Lisa Dorfman
    2) Vegetarian Sports Nutrition by D. Enette Larson-Meyer

    The Vegetarian Resource Group also has great information: http://www.vrg.org/index.htm

    If you want to try to go vegan, there is a 21 day kickstart program that starts September 6. I've signed up to get the information. Not sure how much I (and John consequently) will follow it, but it does look interesting). http://www.21daykickstart.org/

    If you are going vegetarian/vegan, you may need to take B12 supplements and need to keep an eye to ensure that you are getting enough iron. Meat contains the heme form of iron that is much more readily absorbed. Vegetables contain non-heme iron which is not as easily absorbed. Eating foods that contain Vitamin C with iron-containing vegetables can help increase absorption. Calcium and tannins interfere with iron absorption, so you want to eat those foods a couple of hours before/after iron containing foods if iron is an issue for you.

  • NortonNorton
    Heard of a guy named Andy Hampsten?
  • Larry GilbertLarry Gilbert
    thanks everyone....that's kind of what I thought. I ordered the books mentioned above and I'll report back as I experience and learn a little.
  • DellerDeller
    I think Patrick is thinking of Brendan Brazier who runs Vega, a line of meal replacement shakes etc. He also has a book called Thrive: A Vegan Nutrition Guide. It has some interesting stuff, but it's mostly recipes that are difficult and contain a lot of really expensive ingredients. I did my first 2 Ironmans on a vegetarian diet and didn't run out of gas. This last year I went back to meat eating the last couple months of training IMLP, but I'm thinking about returning to vegetarianism. I miss the easier elimination of saturated fat from my diet.
  • stevekwstevekw

    Vegan and Ironman...yes... http://www.irondaughterirondad.com/ironvegan/

    ...my daughter added a post to our blog today about being Vegan and a triathlete, so I searched within EN to see what was in the forums, and not much...this is an older thread, but may be of interest to those that were following it.

  • JeremyBehlerJeremyBehler
    Scott Jurek is one of the best ultramarathoners in the world and is vegan.

    http://www.scottjurek.com/#/bio/
  • Nemo BrauchNemo Brauch
    Steve- nice Blog, and great post by your daughter. Thanks for sharing it!
  • stevekwstevekw

    thanks Nemo...very proud of Lisa image ...bit unusual in that 2 of 3 kids are vegan, and my wife and I are more 'Paleo', so go figure...

  • William JenksWilliam Jenks
    I am a ovo-lacto vegetarian. This means I eat dairy products (e.g., yogurt), but no meat from any animal or gelatin, or anything of this sort.

    I have to say that I really don't understand what the fuss is. Being an endurance athlete and a vegetarian is no more difficult than being an endurance athlete and an omnivore. The two are unrelated questions, as there is no difficulty meeting all your nutritional needs being a vegetarian.

    Feel free to call (515/451-4711) or email (wsjenks@iastate.edu). It's JUST NOT AN ISSUE. :-)
    Kevin Mepham's early reply in this thread says it all. Just not hard.
  • Nemo BrauchNemo Brauch

     Just adding another resource here for the veg crew.  I've started following the No Meat Athlete Blog recently and find it has some good advice as well as recipes.  

  • stevekwstevekw

    I'm going Vegan for a week...my Daughter going Paleo... http://www.irondaughterirondad.com/

    ...for those interested in such things

     

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