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There Are Numerous Sources Of Key Nutrients For Vegetarian Athletes

July 17, 2013: 12:00 AM EST
Vegetarian athletes have to find ways to boost macronutrient levels in their diet, without consuming animal-based foods. The good news is that predominantly or exclusively plant-based foods do indeed provide those needed nutrients, . Eating orange/yellow and green leafy vegetables, fruits, fortified breakfast cereals, soy drinks, nuts and milk products (for vegetarians who consume dairy) can provide the iron, creatine, zinc, vitamin B12, vitamin D and calcium usually provided by animal foods. The formula for acceptable macronutrient distribution for all athletes, including marathon runners, is carbs (45-65 percent), fat (20-35 percent) and protein (10-35 percent).
Dilip Ghosh, "Monitoring Nutrient Intake Can Help Vegetarian Athletes Stay Competitive", News release, study presented at the 2013 Institute of Food Technologists (IFT) Annual Meeting & Expo, July 17, 2013, © Institute of Food Technologists
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