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Vegetarianism

Vegetarian Myths

by Steve Holt
The Vegetarian Bodybuilder
http://www.vegetarianbodybuilder.com

One of the biggest myths regarding vegetarians is that they are small. They cannot grow muscle mass the way a meat-eater can. Before I started weight training, I really was skinny. As I approached my late 30s and my metabolism slowed, eating more calories only added bodyfat. When I first started going to the gym I did manage to grow a bit of muscle, but it was insignificant until I changed my diet. Once I added more dietary protein and supplemented with protein shakes, my muscle mass began to grow noticeably. Ultimately I found that taking 40-50 grams of whey protein in conjunction with 25-40 grams of fast-absorbing carbohydrates like dextrose immediately following an intense resistance workout was the single greatest act I could perform to increase hypertrophy, outside of the workouts themselves. As a vegetarian, this rule applies to me just as it would to anyone else. With 17” arms, 25” quads, a 44” chest and 31” waist, it’s been a long time since anyone called me “skinny”.

You’ll also find you have more energy as a vegetarian. I still remember how I felt after eating a big meal of meat and potatoes – lethargic and ready to sleep! Probably due to the degree of energy required to digest such a meal, eating meat can result in a lower energy level. If a complains that they are chronically fatigued, the most common reasons are hormonal, poor iron status, unstable insulin/blood sugar levels, or overtraining (which can result in all of the above). For a vegetarian, it is important to note that any of these problems can be solved without changing to a meat or fish diet.

What about protein?

Protein is actually the least of my worries. As a vegetarian, my primary protein sources are dairy, eggs, grains, beans (including soy), and legumes. I also supplement with whey protein concentrate and isolate, like any other bodybuilder and many other athletes. While some of these foods contain so-called incomplete proteins (ie. insufficient quantities of all the essential amino acids), most have solid amino acid profiles and biological values. Some become complete proteins when eaten in combination with other protein foods during the course of the day, like rice (grain) in combination with lentils (legumes). I have no problem eating in excess of 200 grams of protein per day.

• Probably the most famous of the musclebuilders who are vegetarians is Bill Pearl, who switched to a lacto-ovo vegetarian diet at age 37, a diet which he continues to this day. He made the dietary change on the recommendation of a doctor friend after complaints of sore joints and high uric acid. The doctor was a Seventh Day Adventist who did not eat meat, fish or fowl. Bill trusted him and continues to be pleased with his choice of a vegetarian diet. He later went on to win the Mr. Universe in 1971 at the age of 41, so if asked whether he won any major titles as a vegetarian, the answer is yes. He continued to guest pose until his early 60s.

Aren’t there certain nutrients one can only get from eating meat?

There is in fact some legitimacy to this issue. Still, it is a simple matter to adjust the diet and/or supplementation in order to achieve the desired nutritional goals. The key nutrients that require greater monitoring and potential adjustment are the minerals iron and zinc, and the vitamin B12.

With regard to iron, plant-sourced iron is qualitatively different and more difficult to absorb than meat-sourced iron. However, adjustments can be made that will more than compensate for the difference. For example, foods which contain good quantities of vitamin C will significantly increase absorption of plant-sourced iron, just as coffee and tea will hinder absorption. In addition, dairy products and calcium supplements compete with iron for absorption, and should be taken separately. Foods rich in iron include lentils, beans, tofu, breakfast cereals, and eggs.

Regarding zinc, there are many plant foods which contain significant quantities of zinc, including legumes, nuts, seeds, and tofu. For vegetarians and meat-eating athletes alike, however, it is unlikely that the level of zinc in the diet would be ideal. Supplementation is recommended such that the total intake of zinc approximates 25 mg per day.

Vitamin B12 is known as the “dirty” vitamin, because its actual source is bacteria and other microorganisms. The primary B12 sources for vegetarians are dairy products and eggs. For vegetarian athletes, however, it is difficult to garner sufficient quantities of B12 from the diet, as levels in any food will vary so much as to become unreliable on an ongoing basis. Some supplementation is recommended.

Doesn't A Person Eventually Have To Return To eating Meat?

Some folks think that - even though the vegetarian diet may be healthy for a period of time - the diet is not sustainable indefinitely. Once again, this is a false assumption. Properly instituted, the vegetarian diet is healthy for an entire lifetime.

“It is the position of the American Dietetic Association and Dietitians of Canada that appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases. Approximately 2.5% of adults in the United States and 4% of adults in Canada follow vegetarian diets. A vegetarian diet is defined as one that does not include meat, fish, or fowl. Interest in vegetarianism appears to be increasing, with many restaurants and college foodservices offering vegetarian meals routinely. Substantial growth in sales of foods attractive to vegetarians has occurred, and these foods appear in many supermarkets. This position paper reviews the current scientific data related to key nutrients for vegetarians, including protein, iron, zinc, calcium, vitamin D, riboflavin, vitamin B-12, vitamin A, n-3 fatty acids, and iodine. A vegetarian, including vegan, diet can meet current recommendations for all of these nutrients. In some cases, use of fortified foods or supplements can be helpful in meeting recommendations for individual nutrients. Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence. Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol, and animal protein as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants such as vitamins C and E and phytochemicals. Vegetarians have been reported to have lower body mass indices than non-vegetarians, as well as lower rates of death from ischemic heart disease; vegetarians also show lower blood cholesterol levels; lower blood pressure; and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer. Although a number of federally funded and institutional feeding programs can accommodate vegetarians, few have foods suitable for vegans at this time. Because of the variability of dietary practices among vegetarians, individual assessment of dietary intakes of vegetarians is required. Dietetics professionals have a responsibility to support and encourage those who express an interest in consuming a vegetarian diet. They can play key roles in educating vegetarian clients about food sources of specific nutrients, food purchase and preparation, and any dietary modifications that may be necessary to meet individual needs. Menu planning for vegetarians can be simplified by use of a food guide that specifies food groups and serving sizes.” J Am Diet Assoc. 2003;103:748-765.

But remember, we’re talking about well-planned and properly executed vegetarian diet plans. Merely cutting out meat and fish does not guarantee health, and may indeed make matters worse if little attention is paid to proper nutrient consumption. Nor does being vegetarian guarantee weight loss, if that’s your goal, as only a caloric deficit will do that.

Laree adds: Here's a good thread on the IOL forum with other thoughts on vegetarianism.