The vegetarian diet in sport
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Did you know?
In recent years more and more people have decided to cut foods of animal origin out of their diet.
Athletes who have made this decision, and in particular those who follow a vegetarian diet, need to pay particular attention to the micronutrients they take in so as not to risk specific deficiencies, particularly of vitamin B12, vitamin D, zinc, calcium and sometimes riboflavin*. Let’s look specifically at the role of these nutrients in the diet and how we can get them from food:
Looking for a supplement suitable for vegetarians based on vitamins and minerals? Take a look at the technical data sheet for our Mivitop multivitamin and multimineral.
* source: "Alimentazione per lo sport e la salute" by Pierluigi Biagi, Antonio Di Giulio, Amelia Fiorilli, Antonello Lorenzini
In recent years more and more people have decided to cut foods of animal origin out of their diet.
Athletes who have made this decision, and in particular those who follow a vegetarian diet, need to pay particular attention to the micronutrients they take in so as not to risk specific deficiencies, particularly of vitamin B12, vitamin D, zinc, calcium and sometimes riboflavin*. Let’s look specifically at the role of these nutrients in the diet and how we can get them from food:
- IRON: a fundamental component for transporting oxygen in the blood. Sources of iron include soya-based foods, cereals, bread, pulses, green leafy vegetables, dried fruit and nuts. Vitamin C increases iron absorption.
- CALCIUM: needed for blood clotting, muscle stimulation, nerve transmission, vitamin D metabolism and the maintenance of bone tissue. Foods that provide calcium include dairy products, calcium-fortified foods such as soya milk, tofu, soya yoghurt and cereals, and low-oxalate green leafy vegetables such as broccoli.
- ZINC: needed for protein synthesis, blood formation and immune function. Sources of zinc include nuts, pulses, wholegrain cereals, seeds, soya and dairy products. Vitamin C enhances zinc absorption.
- VITAMIN B12: a coenzyme required for the metabolism of proteins, fats and carbohydrates and for nerve tissue. Sources of vitamin B12 include eggs, soya milk and dairy products.
- VITAMIN D: needed for bone growth and mineralisation, and it helps calcium absorption. It is found in eggs, soya milk and dairy products.
- RIBOFLAVIN: a coenzyme involved in energy production, stored in the muscles and used during muscle fatigue. Sources of riboflavin include milk, dairy products, yoghurt and soya cheese.
Looking for a supplement suitable for vegetarians based on vitamins and minerals? Take a look at the technical data sheet for our Mivitop multivitamin and multimineral.
* source: "Alimentazione per lo sport e la salute" by Pierluigi Biagi, Antonio Di Giulio, Amelia Fiorilli, Antonello Lorenzini
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