Nutrition Tip of Week: Sports Nutrition Tip for Vegetarians

If you don’t eat meat, it can take a bit more planning to get adequate protein for muscle building and sports training. Vegetarians must take extra care to avoid deficiencies of iron, zinc, and B12, which can hurt exercise and strength training performance.The following tips will help vegetarians who want to get the most from strength training programs.

How to Get Adequate Protein in Your Diet

The current protein recommendations for optimal muscle building in a strength athlete is 1.6 to 1.7 gram protein per kilogram of body weight (0.73 grams per pound). For a 200-pound athlete, that is a total of 145 to 154 grams of protein a day. There is no scientific evidence that more than 2.0 grams of protein per kg of body weight has any additional benefit in muscle strength or size. You can get enough protein by including plenty of low-fat dairy products and protein-rich plant sources, like soy, in your diet. The following protein sources may work for vegetarians:

• Milk, 8 oz, 8 grams
• Tofu, 3 oz, 15 grams
• Yogurt, 8 oz, 8 grams
• Cheese, 3 oz, 21 grams
• Peanut butter, 2 tbsp, 8 grams

How to Get Adequate Iron in Your Diet

Heme iron is a type of easily absorbed iron that is found in animal protein. If you eat fish or chicken, you will get this type of iron, but if you eat no meat, you will need to find other sources of iron. Our bodies don’t absorb non-heme iron –- the kind found in vegetables -– as easily as the iron that comes from animal foods. Non-meat eaters, especially female athletes, must pay attention to their dietary iron needs. Good sources of non-heme include wholegrain cereals, leafy green vegetables, figs, lentils and kidney beans, and some dried fruits.

How to Get Adequate Vitamin C in Your Diet

Vitamin C in fruits, vegetables, and other foods help vegetarians absorb non-heme iron from other foods, so it’s a good idea to eat a combination of foods at each meal. Consider eating citrus fruits with an iron-fortified wholegrain cereal or have a citrus fruit juice with beans.

How to Get Adequate B12

Because vitamin B12 is available only from animal products, it is one of the most common nutrients missing from the diets of vegetarian athletes. To get enough B12 (you require only a small amount-2.4 micrograms-per day) try to eat B12-fortified foods like soymilk, and cereal. You can also get enough B12 if you consume eggs, cheese, milk or yogurt.

Avoid Foods That Interfere with Iron Absorption

Some foods contain substances that block the absorption of iron in the intestine. Coffee, whole grains, bran, legumes, and spinach all interfere with iron absorption and should be combined with vitamin C to increase iron absorption.

Talk To Your Doctor About Supplements

Although dietary supplements should not be used to make up for a poor diet, there are times when they can help prevent some deficiencies. Ideally, you should discuss the use of any supplements with your healthcare team.All athletes are encouraged to eat a balanced diet that includes a wide variety of foods, but vegetarian athletes can rest assured that they don’t have to eat meat in order to get adequate nutrition for strength building. If you have concerns about your nutritional status, is is recommended that you talk with your doctor or a registered sports nutritionist to review you eating plan and make recommendations.

Source

D. Enette Larson-Meyer, PhD, RD, FACSM. Vegetarian Sports Nutrition: Food choices and eating plans for fitness and performance, Human Kinetics, 2007.

Build a Fire
Building a fire is the most important task when dealing with survival in the wilderness. Be sure to build yours in a sandy or rocky area or near a supply of sand and water as to avoid forest fires. The most common mistakes made by those attempting to build a fire are: choosing poor tinder, failing to shield precious matches from the wind and smothering the flames with too large pieces of fuel. The four most important factors when starting a fire are spark – tinder – fuel – oxygen.

The most common ways to create spark are:

1. Waterproof, strike-anywhere matches are your best bet. Matches may be water-proofed by dipping them in nail polish. Store your matches in a waterproof container.

2. A cigarette lighter is also a good way to produce a spark, with or without fuel.

3. The flint and steel method is one of the oldest and most reliable methods in fire starting. Aim the sparks at a pile of dry tinder to produce a fire.

4. The electric spark produced from a battery will ignite a gasoline dampened rag.

5. Remove half of the powder from a bullet and pour it into the tinder. Next place a rag in the cartridge case of the gun and fire. The rag should ignite and then may be placed into the tinder.

6. Allow the suns rays to pass through a magnifying glass onto the tinder.

Dry grass, paper or cloth lint, gasoline-soaked rags and dry bark are all forms of tinder. Place your tinder in a small pile resembling a tepee with the driest pieces at the bottom. Use a fire starter or strip of pitch if it is available.

It is important to keep in mind that smaller pieces of kindling such as, twigs, bark, shavings and gasoline, are necessary when trying to ignite larger pieces of fuel. Gather fuel before attempting to start your fire. Obviously dry wood burns better and wet or pitchy wood will create more smoke. Dense, dry wood will burn slow and hot. A well ventilated fire will burn best.

This is one intense workout – think you got what it takes? Come do it, post a time and lets see you what you got…

4 Rounds for Time:

20 Monter Tire Jumps (24″ height)

30 Pop Pushups (get air off the tire)

40 Russian Twists with 8lb ball

50 Sledge Hammer Swings – 8 lb hammer

50m Weighted Sled Drag

Record: 18:10