A well-planned diet does not have to produce deficiencies either omnivorous or vegetarian. From CanaryDoctor, we want to share some "Myths and lies" on this topic. We started.
All the Vegetarian diets y vegan they have been associated for years with nutritional deficiencies, protein insufficiency and caloric restriction. But these types of properly planned diets are healthy, nutritionally adequate, and can provide health benefits in the prevention and treatment of certain diseases.
Vegetarianism, veganism and well-being: Myths and lies ...
Vegetarian and vegan diets DO NOT provide enough protein
This is FALSE. Apart from obtaining the nutrients from vegetables, there are other sources from which not only proteins are obtained but also nutrients, such as legumes, nuts, cereals ... In addition, when cereals are combined with the proteins of legumes we obtain better quality proteins. A well-known example is lentils, when we combine them with rice their quality and quantity of proteins is higher.
Vegan and vegetarian diets are incompatible with the gain of muscle mass.
FALSE. When it comes to gaining muscle mass, it is considered that we have to focus our efforts on consuming more proteins. What really influences the growth of muscle mass? Training and a good recovery. At the nutritional level, a higher energy consumption will be required and, therefore, a diet with more carbohydrates, fats, proteins, vitamins and minerals to promote post-exercise recovery. Also the moment of consumption of these nutrients before, during or after exercise will be key to increase the volume of workouts and promote maximum recovery.
Vegetarians and vegans have nutritional deficiencies.
FALSE. A well-planned diet does not have to produce deficiencies either omnivorous or vegetarian. In the case of vegetarian diets, proteins are often considered the main risk nutrient when we need to focus our attention on others such as: Vitamin B12, Calcium, Iron, omega 3, Zinc, Iodine or Vitamin D.
Are vegetable proteins enough for the athlete?
To get a good performance when playing sports, whether you are a fan or a competitor, you have to take a protein-rich diet (cereals, legumes and nuts), minerals (fruits and vegetables) and carbohydrates (legumes, cereals, fruits and vegetables).
One of the great myths that exist in veganism is that The protein that is ingested is not complete, which is false.
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Carbohydrates are responsible for maintaining the body's firm muscles. Thus, if enough carbohydrates are provided in the daily diet, the muscle will be full of glycogen and may perform better during physical exercise. In addition, carbohydrates are the main source of energy for the body and to gain and strengthen size, should account for most of the caloric intake of a high performance athlete.
Complex carbohydrates such as oats, legumes, broccoli, spinach, tomatoes, berries and soybean They are very helpful, they keep your blood sugar level stable, giving you more energy and helping to promote muscle growth.
Therefore, for a vegetarian or vegan athlete, their feeding style is not a limit. The most important thing is to consume varied sources of vegetal protein, In this way you can get all the amino acids you need.