1. Nutrition Goals Meet daily needs for protein and essential amino acids by eating a variety of plant-based protein sources. Include plant-based iron-rich foods in meals and snacks to facilitate oxygen transport in the body and promote optimal respiratory function during exercise. Consume foods high in vitamin C with iron-rich foods to boost iron absorption. Select foods high in calcium and vitamin D to build strong bones and reduce risk of stress fractures. If you are vegan (avoids all animal products), choose vitamin B 12 –fortified foods or take a supplement daily. Vegetarian Eating and Exercise Tips for Success 1.Consuming a variety of plant-based foods will help vegetarian athletes meet their carbohydrate, protein, vitamin and mineral needs. 2.Choose a wide array of plant-based foods that contain protein. 3.Vegetarians may be at increased risk for iron depletion and iron deficiency. Routine assessment of iron status is recommended. Source: Sports, Cardiovascular, and Wellness Nutrition (SCAN) Performance Food Ideas Plant-based protein foods: legumes, tofu, texturized vegetable and soy protein, quinoa, nuts and seeds Plant-based iron-rich foods: legumes, nuts, seeds, whole and enriched grains, dark green leafy vegetables, dried fruit Calcium-rich foods: dairy products, dark green leafy vegetables, fortified tofu, fortified soy milk, legumes, nuts Vitamin B 12 sources: dairy products, eggs, nutritional yeast, fortified foods (soy milk, cereal, meat analogues) Garden salad or fresh cucumber, tomato & avocado salad Banana wrap Fruit smoothie Yogurt parfait From Nutrition Solutions Café… CalciumIronProteinVit DVit B12 -Low-fat or fat-free milk, yogurt and cheese -Leafy green vegetables -Broccoli -Beans -Almonds and almond butter -Fortified Cereals, Orange juice -Fortified breakfast cereals -Dark green, leafy greens -Beans -Eggs -Peanut butter -Beans Whole grains -Soy products -Nuts and nut butters -Dairy products -Eggs -Vitamin B12- fortified foods -Dairy products -Eggs -Vitamin D- fortified foods

2. For more Information on Nutrition and Nutrition Services Contact Nutrition Solutions Nutrition Solutions ® 2104 Woodruff Rd. Greenville, SC 29607 864-676-1248 Web: NutritionSolutionsOnline.com How to Get Adequate Protein in Your Diet The current American College of Sports Medicine protein recommendations for optimal muscle building in a strength athlete 1.2 to 1.7 g/kg of 1 body weight (0.5-0.8 g/lb-1 body weight). 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: How to Get Adequate Iron in Your Diet If you do not eat 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. Vegetarian Eating and Exercise Food ItemPortionGrams of Protein Milk8 ounces8 gms Tofu3 ounces15 gms Yogurt8 ounces8-14 gms Cheese3 ounces21 gms Peanut Butter2 Tbsp.8 gms