Athletes: Meatless Meals for the Win!

For many people, the term "meatless meals" makes them cringe while they imagine a block of tofu slapped between two pieces of bread. But going "meatless" doesn't have to mean sacrificing on flavor. Read on to get some great ideas to make meatless cooking delicious.

What sports dietitians wish athletes knew (and aim to teach them!)

Every fall, I work with athletes brand new to me - whether at the college I consult with, the young Olympic hopefuls I work with or in my personal practice of athletes both young and seasoned. And while there are so many different things I teach depending on the need, at the core there are a few things I wish my athletes knew, that I aim to teach my athletes and that I hope my athletes truly believe.

1. There is no one-size fits all
I, too, wish that nutrition was black and white. I wish I could recommend one pre-workout snack and have it work amazingly for every athlete. That simply is not the case. So, when I recommend 6 different pre-workout fueling options, I hope you understand that we are simply trying to find the best one that works for YOU. And just because Suzie down the street eats this or doesn't eat that, this doesn't mean it is the right choice for you. Lets find that right choice together, for your body type, goals, phase of training, food preferences, medical history, gender and age using as much of the science as possible.

Which granola or protein bar should you buy?

 

Nothing is as confusing as walking into a grocery store and perusing the granola bar aisle. There are often hundreds of bars to choose from (okay, maybe a slight exaggeration, but it sure feels that way!). So which should you choose? It depends on what you are using that bar for and/or what time of the day it is being consumed. So here are a few options that are nutritionally sound, based on timing and use. Note: this list is NOT all-inclusive and are general recommendations. Your specific needs might be different.

+Available from Trader Joe's specifically, though may be elsewhere
*Available from Whole Foods specifically, though may be elsewhere

Pre-weight lifting
Larabar Peanut butter Cookie (Gluten free, dairy free, Soy free, Vegan)
Luna Lemon Zest (Organic)
Organic Food Bar Active Greens (Organic, Vegan)*

When is the best time of day to eat protein?

With many athletes trying to build or maintain muscle, questions about protein are plenty. Many athletes wonder when, how much, and from what sources they should be getting their protein. What is the best way to meet their protein needs?

When and How Much
Studies have shown that the class American eating style of minimal protein for breakfast, small amounts of protein for lunch and gigantic portions of protein at dinner is not the most efficient way to feed muscles. Instead, eating 20-30 grams of protein 3 times per day with 10-15 gm protein incorporated into snacks between meals will help the muscles most efficiently process protein and, therefore, build muscle.

Complete protein combos: Why vegetarians/vegans should care

When I have vegetarians or vegans come see me, most are concerned that they might not be meeting their overall macro- and micronutrient needs not only for general health, but for athletic performance as well. When assessing their intake, one topic we often discuss is complete protein combinations at meals and snacks. But what are complete proteins and why does it matter?

What are complete protein combinations (the science)?
Protein is made up of amino acids (you probably learned that these are the "building blocks" of protein in high school). There are 9 essential amino acids. An amino acid is essential if the body does not make it on its own, meaning you must consume food that contains these 9 amino acids. Most animal proteins naturally contain all 9 essential amino acids in enough amounts that they can stand alone as good quality protein options for meals and snacks. However, many plant sources of protein have what is called a "limiting" amino acid, or an amino acid that is in a relatively low amount. The idea behind consuming complete protein combinations means combining foods that together provide an adequate amount of all 9 essential amino acids. So together they "complement" eachother's limiting amino acid, bringing the total between the two foods to an adequate amount for all 9 essential amino acids.

One food every athlete can benefit from eating

It is no secret that protein is an important component of an athlete's diet. From recovery to lean tissue building, protein is a great go-to nutritionally. But protein doesn't have to come from animals or animal sources to be an effective choice. One lesser explored option is soy, often eaten in the form of tofu, soynuts, edamame, soy milk, soy yogurt, or soy protein powder. Before you back away from the scary thought of trying something new, check out the performance-enhancing properties of soy:

1. Antioxidant boosting
When athletes train, they create tiny muscle tears. This is important for muscle adaptation. However, these tears bring with them inflammation. Short term, this inflammation will do no harm. Long term, it is an athlete's worst nightmare...leading to poor recovery, increased soreness and general fatigue. Increasing intake of antioxidants helps the body attack this inflammation to reduce the long-term effect. Research has shown that antioxidants may also help decrease the risk of chronic diseases such as cancer, cardiovascular disease or diabetes. Soy is a great source of antioxidants.  

2. Muscle building and recovery
Protein is an important component for muscle building and recovery, and soy protein is no different. However, intake of complete protein sources such as soy provides all of the essential (your body can't make them) and non-essential (your body can make them) amino acids to working muscles, enhancing that recovery and building. Different sources of protein have differing absorption rates. Whey protein is considered "fast", casein is considered "slow" and soy is considered "intermediate". Generally, whey is recommended immediately following workouts to most quickly get necessary nutrients to muscles. By combining intake of whey protein with soy protein, there will be a more sustained source of protein to the muscle, which may contribute to a larger amount of amino acids being absorbed by the muscle. This could eventually lead to greater rates of muscle synthesis and overall increases of lean body tissue.

3. A beef alternative
Some studies show that consumption of soy protein is just as effective as animal sources of protein (such as beef) at increasing strength and improving body composition. This is a great option for athletes concerned about their saturated fat intake, as soy contains no saturated fat. Several studies have also shown soy to effectively reduce cholesterol levels.

No need for caution
When I mention soy as an option to my athletes, many have concerns about its effect on men, as well as breast cancer survivors. There has been a lot of press about the "dangers" of eating soy. Rest assured that soy is perfectly safe for consumption in these groups too. Research over the past 20 years has shown no effect of soy consumption on breast cancer or testosterone. In addition, the National Cancer Institute and American Cancer Society recommend that breast cancer survivors can safely consume anywhere from a few servings per week to 3 servings per day of soy. In fact, evidence has shown that when soy is consumed during childhood and adolescence it may actually protect against breast cancer.

So I encourage you to branch out and give soy a try.

Be Extraordinary,


RDKate

Source: Diekman, Connie. Role of Soy in the Performance of Active and Athletic Americans. SCANNERS. Spring 2012; 4:1.