Vegetarian Diet and Nutrition for Active Lifestyle

Question For Savvy Vegetarian

Dear Judy, Hope this e-mail finds you well. I wanted to let you know that I can now be considered a vegetarian :-) I also wanted to thank you for your good advice, it's been very helpful.

I have another question though, I have started going back to being much more physically active. What I'm trying to say is that I am doing yoga, cardio-kick boxing, indoor cycling, etc. Is there any good advice in terms of what I should be eating and what-not? Once again, thank you so much Judy, take good care. . . A.M.

Savvy Veg Advice

Dear A.M.,

Congratulations on becoming vegetarian!

Increase your calories if necessary to support the increased energy output, making sure that you keep roughly to the ideal protein/fat/carb ratios, which are 10 - 20% protein, 15 - 35% fat, and 50 - 70% carbs.

Go to the high end for protein if you're building muscle, but don't go down on fat and carbs - they give you energy. Ref this SV article about protein

Be sure to eat a variety of carbs, for balanced nutrition. Include at least 60% whole grains, and some cooked grains too - not just pasta, bread, tortillas etc, which are almost all wheat. Grains have a fair amount of fat, and protein, esp. amaranth, oats, quinoa, rye.

Not necessary to count calories or nutrients, rough guesstimates are fine. You'll know if you start getting skinny you're not eating enough.

One more thing, stay hydrated with lots of water. Many physically active people drink a gallon or more a day. If you drink bottled RO or distilled water, add mineral drops. Other fluids like herbal teas or juices are also good, but water first. See this SV article about water.

A Few Resources: I recommend 'The New Becoming Vegetarian,' by Vesanto Melina and Brenda Davis - a great vegetarian nutrition primer, with a section on athletic nutrition. Here's a Sports nutrition article from VRG. This article also looks good, and this one.

All the best - Judy

Health Disclaimer:

Savvy Vegetarian provides education and support to individuals who want to become vegetarian, or improve their diet. We don't advocate any particular vegetarian diet. We don't claim to be health care professionals, or nutritionists, nor do we treat any illness. Any changes that you make to your diet, or results of those changes, are your decision and responsibility. For your protection, we ask you to be completely open with us about your health, and we may recommend a medical exam before changing your diet. We reserve the right to refuse or to end a client relationship if we believe the client's actions may endanger his or her health.

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