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Plant Based Nutrition For Athletes Arizona – The Grand Canyon State JOSELYN JEDICK BRANCHIK, D.O. BOARD CERTIFIED FAMILY MEDICINE CAQ SPORTS MEDICINE CERTIFICATE IN PLANT BASED NUTRITION Lake Havasu City Learning Objectives ! 1) Define whole food plant based nutrition ! 2) List the general health benefits associated with a plant based diet ! 3) Review calorie and protein requirements for plant based athletes ! 4) Identify micronutrient considerations for plant based athletes ! 5) Describe a potential performance advantage for plant based athletes ! 6) Name several successful plant based athletes A Healthy Plant Based Diet 1) What Is Plant Based Nutrition? INCLUDES/ ENCOURAGES ! nutrient dense and unrefined whole plant foods in their natural form such as vegetables, fruits, beans, lentils, whole grains & seeds EXCLUDES/ DISCOURAGES ! nutrient-depleted foods such as refined grains, refined sugars, sweeteners and added oils ! all animal products including ! nuts (in smaller amounts) meat, fish, dairy and eggs (Source #1) A Healthy Plant Based Diet 2) Plant Based Nutrition: Health Benefits Low Calorie Density High Nutrient Density ! Plant foods are naturally HIGH in ! Plant foods are naturally LOW in calorie density nutrient density ! Calorie Density = measure of how ! Nutrient Density = the proportion many calories are in a given weight of food (often expressed as calories per pound) of nutrients in a particular food per the number of calories it contains ! Plant foods have fewer calories per ! Plant foods contain the following: weight of food ! meaning one can consume a larger portion of a lowcalorie dense food than a high-calorie dense food for the same number of calories Vitamins Minerals " Fiber " Antioxidants " Phytochemicals " " ! This is beneficial for weight management and promotes satiety More Health Benefits Nutrient Density Adapted From: The China Study “Nutrient Composition Of Plant and Animal-Based Foods (Per 500 Calories of Energy)” Plant-based foods category: made up of equal parts of tomatoes, spinach, lima beans, peas, and potatoes Animal-based foods category: made up of equal parts of beef, pork, chicken, and whole milk (Source #2) (Source #1) Calorie Requirements 3) Plant Based Athletes: Calorie and Protein Requirements Calorie Requirements Protein Requirements ! Basic Protein Requirements ! Some athletes can have very high calorie/energy requirements " ! Examples of higher calorie plant foods: 0.8 grams/kg/day (for sedentary individuals) ! International Society Of Sports " " Nutrition: (ISSN Position Statement) Nuts " almonds, peanuts and pistachios - 164 calories per ounce " macadamias and pecans – 200 calories per ounce " Soy Products " shelled edamame (legume) – 200 calories per cup " tempeh (fermented soy) – 320 calories per cup " Grains " quinoa – 635 calories per cup " amaranth – 729 calories per cup " Fruits/Vegetables " avocado – 240 calories per cup (Source #3) Endurance Athletes ! 1.0 – 1.6 grams/kg/day " Strength Athletes ! 1.6 - 2.0 grams/kg/day " > 2.0 grams/kg/day ! no demonstrated benefit, may be harmful " Recommends that protein comes primarily from whole foods!! ! High protein plant food examples: " Nuts ! 7-9 grams protein per 1/4 cup " Seeds ! 7-9 grams protein per 1/4 cup " Beans (cooked) ! 15 grams per cup " Lentils (cooked) ! 18 grams per cup " Quinoa (cooked) ! 18 grams per cup " Soy Products ! 20 grams per serving (Source #4) Protein Requirements Sample Menu ! 3600 kcal ! 120 gram protein ! Breakfast: " smoothie ! banana, blueberries, raw collard greens, ground flaxseed, pumpkin seeds and hemp seeds ! Lunch: " salad ! mixed greens and romaine topped with avocado, carrots and tomato almond dressing (made with tomato sauce, almond butter, garlic, onion and vinegar) " baked tofu topped with tomato sauce " strawberries ! Snack: " whole apple " sprouted grain bread topped with cashew butter ! Dinner: " broccoli and green peppers with hummus " sauteed kale, shiitake mushrooms, peas and onions in cashew cream sauce (made with cashews, hemp milk and onion flakes) serves over wild rice and topped with sesame seeds ! Dessert: " Date-nut rolls (medjool dates, hemp seeds and coconut) (Source #3) Micronutrient Considerations ! The following have been 4) Plant Based Athletes: Micronutrient Considerations identified as key nutrients for vegetarian athletes: " 1) Calcium " 2) Iron " 3) Vitamin B12 " 4) Vitamin D ! Recommended Dietary Intake (RDI): ! The average daily intake level of a particular nutrient that is likely to meet the nutrient requirements of 97-98% of healthy individuals in a particular life stage or gender group ! Regulated by the FDA (Source #5 and #6) Calcium Requirements Calcium - Plant Foods ! US RDI = 1000mg/day ! Calcium is a mineral found in the ground where it is absorbed into the roots of plants ! Plant foods including beans, nuts, seeds and some vegetables are rich in calcium which is more easily absorbed by the body than animal sources ! Plant based athletes should easily obtain adequate calcium in their diet as long as they are eating a variety of plant foods Iron Requirements ! US RDI: Women < 50 = 18mg/day ! US RDI: Women > 50 = 8mg/day ! Enhancing Iron Intake: " eat iron-rich foods along with foods that contain vitamin C which helps absorption " avoid drinking tea and coffee which contain polyphenols that which can bind with iron and decrease absorption " avoid eating high-calcium foods for a half hour before or after eating iron-rich foods ! US RDI: Adult Men = 8mg/day ! Heme Iron ! found in animal products with 10-35% absorption ! Nonheme Iron ! found in plant foods with 2-10% absorption ! All athletes are susceptible to exercise induced iron losses ! iron-deficiency anemia is not more common in vegetarian athletes than non-vegetarian athletes Iron - PlantFoods Vitamin B12 Requirements ! US RDI = 6mcg/day ! Vitamin B12 is produced by bacteria and micro-organisms that live inside of animals making it NOT available from most plant foods ! B12 Requirement Options: " B12 fortified plant foods OR " Cyanocobalamin (B12) supplementation ! Plant based athletes MUST include a reliable source of Vitamin B12 to ensure sufficient intake and avoid deficiency Vitamin B12 - Plant Foods B12 FORTIFIED FOODS SERVING AMOUNT Kellogg’s Special K Cereal 1 cup 6.1 mcg General Mills Fiber One Cereal ½ cup 1.5 mcg Post Bran Flakes ¾ cup 1.5 mcg Silk Soymilk (all varieties) 1 cup 2.99mcg So Delicious Almond Plus Almond Milk 1 cup 3 mcg Nasoya Brand Firm TofuPlus Tofu 3 ounces 3 mcg Red Star vegetarian Support Formula Nutritional Yeast Mini Flakes 1.5 tbsp 7.8mcg U.S. Department of Agriculture, Agricultural Research Service. 2014. USDA National Nutrient Database for Standard Reference, Release 27 and individual product websites. Vitamin D Requirements ! US RDI: Age < 70 = 600 IU/day ! US RDI: Age > 70 = 800 IU/day ! Vitamin D is a prohormone that can be synthesized by the body with the activation of sunlight ! There are few naturally occurring food sources of Vitamin D ! mushrooms are the only plant food ! Plant based athletes that are not exposed to sufficient sunshine should consider alternative sources of Vitamin D to avoid deficiency ! Vitamin D Requirement Options: " Sunshine " Vitamin D supplementation " Vitamin D fortified plant foods " nondairy milks " orange juice 5) Plant Based Athletes: Performance Oxidative Stress Oxidative Stress ! Oxidative Stress ! an imbalance between free radical production and the ability of the antioxidant defense system of the body to neutralize free radicals ! Prolonged strenuous exercise and heavy training are associated with: " " depressed immune cell function increased oxidative stress ! This process is exacerbated by ! excess dietary fat and inadequate micronutrient intake ! This process is attenuated by ! adequate dietary micronutrient intake including: folate, carotenoids, zinc, copper, iron, selenium, vitamins B6, B12, C and E, omega 3, antioxidants and phytochemicals (all found in plant foods) ! These benefits are NOT achieved with antioxidant supplementation which may actually slow recovery… (Source #7) Plant Based Athletes 6) Plant Based Athletes: Examples Scott Jurek: Ultramarathoner Brendan Brazier: Pro-Ironman Triathlete Rich Roll: Ultra Endurance Athlete Plant Based Athletes Post Test Questions Kenneth Williams: Body Builder Venus and Serena Williams: Tennis Players Tony Gonzales: Former NFL Player Question #1 ! Which of the following options would NOT be an acceptable food choice for an individual following a plant based diet? Question #2 ! According to the International Society of Sports Nutrition: What is the recommended daily protein requirement for endurance athletes? " Bananas " 0.8 " Spinach " 1.0-1.6 " Oatmeal " Skim Milk g/kg/day g/kg/day " 1.6-2.0 g/kg/day " 2.0-2.4 g/kg/day Question #3 ! Which of the following micronutrients MUST be supplemented for any individual on a vegetarian, vegan or plant based diet? References 1) Tuso PJ, Ismail MH, Ha BP, Bartolotto C. Nutritional Update for Physicians: Plant-Based Diets. The Permanente Journal. 2013;17(2):61-66. doi:10.7812/TPP/12-085. 2) Campbell, T. C., & Campbell, T. M. (2006). The China study: The most comprehensive study of nutrition ever conducted and the startling implications for diet, weight loss and long-term health. 3) Fuhrman J, Ferreri DM. Fueling the vegetarian (vegan) athlete. Curr Sports Med Rep. 2010 Jul-Aug;9(4):233-41. doi: 10.1249/JSR.0b013e3181e93a6f. PMID: 20622542 4) Campbell B, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007 Sep 26;4:8. PMID: 17908291. " Iron " Calcium 5) Venderley AM, Campbell WW. Vegetarian diets : nutritional considerations for athletes. Sports Med. 2006;36(4):293-305. " Vitamin B12 " Vitamin C 6) USDA Nutrient Database - https://ndb.nal.usda.gov/ 7) Trapp, D, Knez W, Sinclair W. Could a vegetarian diet reduce exercise-induced oxidative stress? A review of the literature. 2010 Oct;28(12):1261-8. doi: 10.1080/02640414.2010.507676. THANK YOU!!