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Nutrition

Optimum Nutrition for Special Diets

Eating a restricted diet may present some challenges, however it is important to ensure all the key nutrients for optimum health are factored in; particularly when taking on exercise, which places even greater demands on the body.

 VEGETARIAN DIET

A vegetarian diet can be advantageous in that it is generally lower in saturated fat and a richer source of in fruits, vegetables and phytonutrient-rich foods. It also includes plenty of dietary fibres which can significantly help with good gut health. The key, however, is to include adequate substitutes for nutrients normally found in animal-based foods, such as:

  • Protein
    Animal products contain 'complete' proteins including all the essential amino acids for good health. Vegetarian proteins (other than soya and quinoa) are 'incomplete', so need to be combined from multiple sources to provide this essential mix. Good quality vegetarian proteins can found in brown rice, wheat germ, tofu, nuts, pulses and beans; but vegetarians should beware of relying on too much cheese, which is high in saturated fat.

  • Carbohydrates
    A high carb diet can be bulky, making it difficult for vegetarians and vegans to source enough energy from their food to support additional energy requirements. Choose low bulk but high energy foods such as nut butters, tofu, fruit juices, honey and jam, dried fruits.

  • Omega 3 fatty acids
    A balance of essential fatty acids in the diet is important for immune and hormone health (particularly for females) and to ensure there is sufficient fat in the tissues to absorb fat soluble vitamins A, D, E and K. These fatty acids are readily available from daily servings of flaxseed, pumpkin, hempseed or sunflower seeds. Nuts; particularly almonds and hazelnuts, are also rich sources; as are avocados and green leafy vegetables.

  • Vitamins B12 and D
    These are possibly the most difficult micronutrients for vegetarian and vegans to access since they are most commonly found in meat, fish and dairy. Supplementation of B12 is often recommended, however it can be found in some algae, in bacteria producing products such as fermented foods, in marmite and in soya products; although it is less easily absorbable from these than from animal foods so long-term deficiency is a risk. Vitamin D can be sourced from fortified cereals, soya and dried shitake mushrooms; however sunlight remains a reliable source.

  • Iron
    Iron is quickly depleted by exercise when red blood cells break down, and this particularly affects female athletes since their supplies are naturally lower. The best utilised sources are in fish and meat, but vegetarian sources of iron are available in fortified breakfast cereals, legumes, dried beans, and green leafy vegetables; in particular spinach. Combine with Vitamin C-rich foods for better absorption and discuss supplementation with a health professional if you are concerned.

VEGAN DIET

In addition to the challenges of a vegetarian regime, vegans often lack calcium, but it is readily available in green and sea vegetables, soya, and a variety of salad leaves; also in quinoa, dried figs, almonds, poppy and sesame seeds. Tahini (sesame seed paste) is a useful egg replacement to bind foods, and tofu is an ideal dairy substitute.

COELIAC AND GLUTEN INTOLERANCE

Coeliac Disease, or gluten intolerance, is the inflammation of the small intestine, and is caused by  the gut's reaction to a protein (gliadin) found in oats, barley, couscous, wheat and rye. Replace these foods with gluten-free alternatives – now in most supermarket 'Free From' sections. Cutting back on gluten products can lead to a reduction in carbohydrate (and B vitamins) intake, so substitute these foods with rice, corn, legumes, fruit and starchy vegetables. Gluten-free grains tend to be the older varieties such as amaranth, buckwheat, millet, sorghum and quinoa, so cook with these as your staple. Beware sauces which use flour as thickeners, also gravy, stock cubes, marinades, fish coated in breadcrumbs and batter, sausages and burgers which are commonly made with breadcrumbs or rusk fillers.

LACTOSE INTOLERANCE

This is the deficiency of the enzyme lactase which is needed to digest lactose in milk and dairy products. Again seek out lactose free products and choose other calcium-rich foods such as green leafy vegetables, salad leaves, nuts and seeds. Sauces, gravy's, garnishes and casseroles can often contain dairy, so check ingredients of pre-prepared foods, dress salads in olive oil, and ask for vegetables to be cooked without butter.

COPING WITH DIABETES

Diabetes is a condition whereby the regulation of glucose metabolism by the hormone insulin is affected. Type 1 Diabetes usually develop during childhood; the individual is unable to produce insulin and will normally need to inject the hormone. Type 11 Diabetes (or insulin resistance) tends to present in later years, whereby not enough of the hormone is produced and glucose (from digested carbohydrates) can build up in the blood stream. These carbohydrate foods are necessary to fuel the body; therefore whilst the condition needn't prevent participation in sport or exercise, diabetics need to be more aware of their diet and health management.

As a general rule, diabetics should follow the same dietary guidelines as other athletes and eat plenty of lean protein, essential fats, fruits and vegetables. Eating slow-releasing carbohydrates, which break down to glucose more slowly, can help prevent insulin spikes, and these can be found in wholegrain breads, porridge, fresh fruit, vegetables and pulses.

Each diabetic needs to develop an individual approach to their diet, dependent on which type of Diabetes they have, the intensity of the exercise or sport, personal health history and their own metabolism. This should be done under expert guidance of their medical professional and a qualified sports nutritionist.

Keen to learn more about fuelling for performance and adventures? Then check out our Nutrition category for more handy tips, advice and recipes.

Welcome

Welcome to the SportsShoes Nutrition Hub! We’ve teamed up with the experts to bring you the very best advice on the best foods to fuel you and your adventures.

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