Adapted from: Nutrient Timing, Lauren Link
In the case of restricting food groups from your diet, it’s important to make sure you’re getting adequate nutrients. For example, certain nutrients like protein, iron, B vitamins, calcium, zinc, and omega-3 fatty acids are found more abundantly and in more bioavailable forms in animal-based products and may not be consumed in adequate amounts if you limit or abstain from these products.
When following a restricted diet, it’s important to assess which nutrients you may be at risk of underconsuming. The most restrictive diet is vegan, which includes no meat or animal-based products whatsoever, including dairy, eggs, honey, gelatin, and certain food dyes. Vegetarian refers to a slightly less restrictive approach that generally involves abstaining from meat and other animal products, though some vegetarians may still choose to consume eggs and milk. Pescatarian is the least restrictive of these approaches, allowing seafood but no other meat.
Plant-based is sometimes synonymous with vegan or vegetarian, but technically it just refers to a diet rich in fruits, vegetables, grains, and legumes (similar to the Mediterranean diet) and does not mean abstaining from meat. Any limited diet has limitations, so it’s crucial to put purposeful effort into getting nutrients through other foods, especially protein.
If you are only restricting meat, you should make an effort to include seafood, dairy, and eggs often. However, if you are restricting most or all of these groups of food you should be very conscious of including other protein-rich foods such as beans, legumes, lentils, edamame, soy milk, tofu, pea protein, quinoa, brown rice, whole-wheat pasta, and even nuts, seeds and nut butters. A variety of plant-based protein sources will ensure that you get adequate amounts of all the essential amino acids.
Those who follow a vegetarian or vegan diet sometimes do so in an effort to eat a healthier diet overall. There is evidence that limiting meat and other animal products can improve some markers of health, including lowering dietary fat, sodium, and other preservatives in meat products. However, it’s also important to acknowledge putting effort into getting enough nutrients from other foods. You can put yourself at risk of inadequate nutrients intake. Additionally, meat alternatives (for which options are increasing) are in many ways less healthy than their real-meat counterparts as a result of high amounts of sodium, sugar, and preservatives.
For most people, good health and performance is most achievable and enjoyable through having a balanced diet that includes everything in moderation. However, if you feel passionate about avoiding certain animal products for any reason, you should do so—just make sure you do so purposefully.
The consumption of protein is crucial to your success as an athlete, just as carbohydrate consumption is. Nutrient timing around protein can play an important role in maximizing muscle growth and recovery, and being purposeful with your protein choices can ensure you bounce back quicker from workouts and are ready to take on the next challenge. Protein also plays a role in supporting your immune system and preventing injury, which helps keep you on the field of play. Paying attention to this aspect of your diet is one of the best things you can do to continue to elevate your game.
Want to find out more? Explore Nutrient Timing: Fueling Strategies to Unlock Peak Performance here.