The Vegan Athlete

 

With the growing interest in veganism and health, many athletes are turning to a vegan way of eating whilst competing. Poorly constructed vegan diets might predispose individuals to macronutrient (protein, omega 3) and micronutrient (vitamin B12, vitamin D, iron, zinc, calcium and iodine deficiencies.

In order to ensure that vegan diets meet both health and performance needs, basic dietary requirements have to be met and sport-specific diet-related objectives need to be achieved. Athletes often compete and train at high intensities which often puts them in a negative energy balance. This may lead to weight loss, muscle atrophy and decreased energy levels. Managing energy balance is thus important for all athletes, but this issue is likely to be compounded further when a diet promotes early satiation and reduced appetite, such as a vegan diet.

Data indicates that vegans consume less energy than omnivores, and research suggests that vegetarian diets generally appear to be lower in protein, fat, vitamin B12, Riboflavin, vitamin D, calcium, iron and zinc when compared to an omnivorous diet. In order to meet energy requirements ,increasing frequency of energy dense fats such as nuts, seeds and oils may be helpful in meeting calorie goals.

Carbohydrates are the primary fuel source for exercise, especially at high intensity. Achieving an adequate carbohydrate intake via a vegan diet is definitely achievable as grains, legumes, beans, tubers, root vegetables and fruits can all be consumed to meet carbohydrate requirements satisfactorily.

In order for vegan athletes to meet protein requirements it is recommended that there is adequate consumption of beans, pulses, lentils and grains daily—foods that happen to be abundant in carbohydrates to. The problem that may rise is that these products are also high in fibre which provide volume and bulk, this ultimately promotes early satiety. For those athletes that require higher energy intake, the adequate consumption of fibre rich food to achieve protein and carbohydrate intake may prove to be difficult; albeit do-able. A high fibre may also promote gastric distress (stomach pain) in some cases and therefor it is of utmost importance that race day nutrition is always practiced. Foods such as rice, pasta, noodles and buckwheat contain less fibre than oats, lentils, beans and wholegrain breads and removing the skin from tubers and root vegetables (potatoes) reduces the fibre contents of these foods whilst also maintaining carbohydrates levels.This serves to be useful decrease gastric discomfort when competing and training.

The optimisation of protein intakes for vegan athletes requires that attention is paid to the quantity and quality of protein consumed. Plant-based protein sources are often incomplete, missing important essential amino acids, and typically contain less Branched Chain Amino Acids (BCAA) than their animal-based equivalent. The branched chain amino acid Leucine plays an important role in promoting recovery. Plant-based protein supplements that feature in the literature and are commercially available and include soy (and soy isolate), pea, rice, hemp and composite/blended protein products . Protein supplements may be necessary for improving recovery from training and fostering muscle hypertrophy as part of a resistance training program. Individual dietary requirements should be calculated by a registered dietitian to determine if this is necessary.

Another consideration to take into account is iron intake. The main source of iron in the vegan diet is found in the non-haem form, which is less bioavailable than the haem iron found in animal products ,Vegan diets also commonly contain dietary inhibitors such as the polyphenols tannin (found in coffee, tea, and cocoa) and phytates (found in whole grains and legumes), which reduce the amount of iron absorbed from the diet.

Non-haem iron absorption can be enhanced (as well as inhibited), and consuming non-haem iron- rich foods in conjunction with vitamin C appears to increase absorption .Vegan athletes should therefore look to achieve iron sufficiency by choosing wholefood iron sources, reducing their consumption of inhibitor-containing foodstuffs such as tea, coffee and cocoa (when eating iron-rich meals), consume vitamin C containing foods concurrently to enhance absorption, and incorporate soaked, sprouted and/or fermented foods in their diets, if palatable. In cases of where individuals might be prone to iron deficiency, i.e. females with large menstrual blood losses, monitoring iron status and considering supplementation might be necessary.

Blog Sources: https://nutritionsynergy.co.uk/the-vegan-athlete/

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Is my child getting enough Iron?

 

Iron is needed for healthy red blood cells which carry oxygen around the body and for normal growth and development.  Low levels of iron cause iron deficiency anaemia, which can result in (1):

•          Tiredness, irritability and poor concentration
•          Pale skin
•          Poor appetite
•          Poor growth and more frequent infections

Iron deficiency anaemia is diagnosed after a blood test is done.

Main causes of Iron Deficiency Anaemia

Poor diet is the most likely cause in babies from 6 -24 months (2). Not eating enough foods high in iron . Many children replace iron rich food sources with juices, sweets and processed foods and as a result don’t get enough nutrient dense sources of food daily.

Filling up on milk!  Keep to a maximum of a 450ml a day  in children over 2 years old so you don’t spoil your appetite and you have room for plenty of foods high in iron.

Where the diet has good sources of iron other causes for iron deficiency anaemia should be investigated (can also be found in Coeliac Disease).

Vitamin C can increase the amount of iron absorbed from plant foods(4)

Most fruit and vegetables are rich in vitamin C, so try to eat plenty of these with your meals, particularly:

•          Citrus fruits such as oranges, satsumas, grapefruit and their fruit juices
•          Blackcurrant & juice-based drinks (low sugar options are available)
•          Kiwi, pomegranate & all berries
•         Lightly cooked cabbage, broccoli, spinach & other green vegetables
•          Peppers, tomatoes and salad vegetables

It is important to note that very high fibre intakes and high intakes of tea can reduce the amount of iron absorbed. The tannin found in tea can reduce the absorption of the iron from food, so try not to drink tea with your meals. 

Iron deficiency anaemia can be reversed through dietary changes. It is extremely important to see a dietitian if your child has iron deficiency anaemia, or you may suspect your child's iron intake is low. There are certain ‘enhancers’ and ‘inhibitors’ that are involved in iron absorption that you dietitian would explain to you, specific to your child's current eating habits. Here at nutrition synergy, we have a specialist paediatric dietitian who will help with reversing your child's iron deficiency and give you a meal plan for your child to ensure they are meeting their requirements.

Blog Sources:  https://nutritionsynergy.co.uk/is-my-child-getting-enough-iron/

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Does my child have a Cows Milk Protein allergy?

Milk allergy is the most common allergy among babies and young children affecting about 2-6 % of children under 1 year.  Milk allergy is caused when the immune system causes a reaction to proteins that are found in cow’s milk. These proteins can be found in normalOnli cow’s milk, infant formula and food products containing cow’s milk.

In Breastfed infants, symptoms of milk allergy are usually noticed when the baby is introduced to “top ups” of cow’s milk formula (mixed feeding) or in weaning foods.

The milk proteins can also be found in small amounts in breast milk, and so milk allergy problems can occasionally be found in babies who are exclusively breast fed, but the risk is usually smaller.

There are two common types of food allergy that are often described. IgE mediated which is also known as fast onset allergic reaction and Non-IgE mediated which is known as delayed reaction.

IgE/ Fast or Immediate allergic reactions

This reaction occurs very soon after the milk has been drunk. Usually within 2 hours of consuming cow’s milk or cow’s milk products: The reaction often causes red and itchy rash called Hives, with or without swelling, breathing difficulties. This is the most well-known type of reaction, and often associated with other foods such as peanut and can cause anaphylaxis, which is the most serious type of allergic reaction.

This type of allergy can be tested for by skin prick tests to the food, and a blood test that looks for the immune protein (called IgE) made by the body that overreacts to the food.

Worrying signs for fast/immediate (Ige) mediated allergy include; reddening/flushing skin post feed, hives/urticaria, swelling and puffiness of the face, eyes lips, and tongue, cough or wheeze, increased itching and scratchy skin for under 2 hours, increased watery eyes, severe vomiting, and sneezing/runny noses. If your bay has any of these symptoms that pffucs very quickly after their feed, you should seek medical advice quickly incase the reaction gets worse.

Non-IgE/ Delayed type allergic reactions

This type of allergic reaction is much more common in young children with a suspected milk allergy. Common problems that may point to a baby having delayed milk allergy, would often show up in different areas of the body, such as difficult eczema, colic or severe wind, gastro-oesophageal reflux, tummy pains, loose or explosive nappies, and even constipation. The baby may also find it difficult to gain weight.

There are no special tests that help diagnose delayed milk allergy, the immune proteins that overreact to the milk protein are different to the fast /immediate allergy and no tests for these are available. The signs of a possibly delayed milk allergy include loose, water stools, constipation, vomiting, rectal bleeding, abdominal pain, wind, bloating, screaming and back arching, eczema, and nasal congestion.

If I suspect my child might have a cows milk protein allergy, what do I do?

If you suspect a cows milk protein allergy, then it is recommended to book in to see your pediatrician/GP. Your GP will then refer you to a dietitian, if this is not the case you can book in to see a dietitian privately. For non-IgE mediated reactions, an elimination period is needed, then a milk challenge to confirm the diagnosis, then depending on the result either re-introduction or a +-6 month period of removal of all cows milk protein sources. If your child is at weaning age it is important to seek adequate help from a registered dietitian to ensure there are no nutrients missing from your child’s diet when commencing dairy-free weaning.

Will my baby always have a milk allergy?

Around 80% of babies with milk allergy have a very good chance of growing out of their milk allergy. After 6-9 months on a milk-free diet, or after their first birthday it is a good time to re-try milk into the child’s diet.

Know More: https://nutritionsynergy.co.uk/does-my-child-have-a-cows-milk-protein-allergy/

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Optimizing Performance And Growth For The Young Athlete

When it comes to young athletes, meeting nutritional requirements whilst maintaining adequate growth and development can be tricky.  To maintain health and optimize growth as well as excel in athletic performance, young athletes need to consume an appropriate diet that has adequate amounts of nutrients and energy in it. This is important to maintain health, growth and maturation as well as minimize injury and optimize sports performance.

In sports that require athletes to be a certain weight, such as athletics, boxing and gymnastics, for example, young athletes strive to achieve a lower body weight or boy fat content and this may increase their risk of delayed growth and maturation, amenorrhea (missed periods), reduced bone density and eating disorders.

When children and young athletes are exposed to diet or training regimens that are too rigorous for their age, level of maturation or individual limits, the benefits of sports participation may be eliminated or even detrimental (American Academy Of Pediatrics 2001a).

An appropriate dietary intake rather than the use of supplements is recommended to ensure young athlete participate fully and safely in sport. The effect of intense, long hours of exercise for your child is not to be over looking and adequate nutrition is of vital importance.

What foods are important when it comes to young athletes?

Carbohydrate-containing foods are generally important in the diet of young athletes to maintain health. Wholegrains, fruits, vegetables and milk/yogurt are nutritious sources of carbohydrate. Carbohydrates ensure adequate energy reserves for optimal performance. They also provide other key nutrients including, vitamins, minerals and dietary fibre.

Fat is important in children as children seem to oxidise relatively more fat than carbohydrate when compared to adults during exercise at a given relative intensity. Children need essential fatty acids (essential meaning they have to be provided from food and the body cannot make them) for optimal brain development and growth. Fat soluble vitamins A, D, E and K are important for hormone development and growth.

When it comes to protein, children and adolescents have higher protein needs than adults to support growth. Ensuring adequate intake of animal proteins such as chicken, fish, meat, milk and eggs as well plant based sources such as legumes and beans are beneficial to growth and muscle synthesis for these children.

There are a few micronutrients, that are of concern to the young athlete. It is important to ensure we are meeting the requirements for Iron, Calcium and Vitamin D specifically.

Why?

Iron: Iron is important for oxygen delivery to body tissues. During adolescence, more iron is required to support growth as well as increases in blood volume and lean muscle mass. Boys and girls nine to 13 years of age should ingest 8 mg/day to avoid depletion of iron stores and iron-deficiency anaemia.

Adolescents 14 to 18 years of age require more iron, up to 11 mg/day for males and 15 mg/day for females. Iron depletion is common in athletes because of diets poor in meat, fish and poultry, or increased iron losses in urine, faeces, sweat or menstrual blood. Therefore, athletes, particularly female athletes, vegetarians and distance runners should be screened periodically for iron status.

Medically supervised supplementation may sometimes be required. Iron-rich foods include eggs, leafy green vegetables, fortified whole grains and lean meat (Canadian Paediatric Society, Paediatric Sports and Exercise Medicine, 2013).

Calcium: Calcium is important for bone health, normal enzyme activity and muscle contraction. The daily recommended intake of calcium is 1000 mg/day for four- to eight-year-olds and 1300 mg/day for nine- to 18-year-olds. Calcium is contained in a variety of foods and beverages, including milk, yogurt, cheese, broccoli, spinach and fortified grain products (Canadian Paediatric Society, Paediatric Sports and Exercise Medicine, 2013).

Vitamin D: Vitamin D is necessary for bone health and is involved in the absorption and regulation of calcium. Current recommendations suggest 600 IU/day for four- to 18-year-olds. Normal values of vitamin D also vary depending on geographical location and race. Athletes living in northern latitudes or who train indoors (eg, figure skaters, gymnasts, dancers) are more likely to be vitamin D deficient.

Sources of vitamin D include fortified foods, such as milk, and sun exposure. Dairy products other than milk, such as yogurt, do not contain vitamin D(Canadian Paediatric Society, Paediatric Sports and Exercise Medicine, 2013).

Lastly, young athletes who perform prolonged or intense, intermittent exercise can present with dehydration (greater sweat loss than fluid intake), which may affect performance and health After exercise, water and sodium should be actively replaced if significant losses have occurred.  

Children and adolescents have specific nutritional needs, and although the principles of sports nutrition are similar to adults, there are some important differences. During this life stage, particularly in girls, there is an increased risk for inadequate dietary intake secondary to dieting to optimise physique. This increases the risk for energy deficiency, disordered eating, menstrual irregularity and reduced bone density.

Appropriate nutrition is critical during these growing years to maintain health, growth and the development of athletic potential.

Blog source: https://nutritionsynergy.co.uk/optimizing-performance-and-growth-for-the-young-athlete/

Read More

Optimizing Performance And Growth For The Young Athlete

When it comes to young athletes, meeting nutritional requirements whilst maintaining adequate growth and development can be tricky.  To maintain health and optimize growth as well as excel in athletic performance, young athletes need to consume an appropriate diet that has adequate amounts of nutrients and energy in it. This is important to maintain health, growth and maturation as well as minimize injury and optimize sports performance.

In sports that require athletes to be a certain weight, such as athletics, boxing and gymnastics, for example, young athletes strive to achieve a lower body weight or boy fat content and this may increase their risk of delayed growth and maturation, amenorrhea (missed periods), reduced bone density and eating disorders.

When children and young athletes are exposed to diet or training regimens that are too rigorous for their age, level of maturation or individual limits, the benefits of sports participation may be eliminated or even detrimental (American Academy Of Pediatrics 2001a).

An appropriate dietary intake rather than the use of supplements is recommended to ensure young athlete participate fully and safely in sport. The effect of intense, long hours of exercise for your child is not to be over looking and adequate nutrition is of vital importance.

What foods are important when it comes to young athletes?

Carbohydrate-containing foods are generally important in the diet of young athletes to maintain health. Wholegrains, fruits, vegetables and milk/yogurt are nutritious sources of carbohydrate. Carbohydrates ensure adequate energy reserves for optimal performance. They also provide other key nutrients including, vitamins, minerals and dietary fibre.

Fat is important in children as children seem to oxidise relatively more fat than carbohydrate when compared to adults during exercise at a given relative intensity. Children need essential fatty acids (essential meaning they have to be provided from food and the body cannot make them) for optimal brain development and growth. Fat soluble vitamins A, D, E and K are important for hormone development and growth.

When it comes to protein, children and adolescents have higher protein needs than adults to support growth. Ensuring adequate intake of animal proteins such as chicken, fish, meat, milk and eggs as well plant based sources such as legumes and beans are beneficial to growth and muscle synthesis for these children.

There are a few micronutrients, that are of concern to the young athlete. It is important to ensure we are meeting the requirements for Iron, Calcium and Vitamin D specifically.

Why?

Iron: Iron is important for oxygen delivery to body tissues. During adolescence, more iron is required to support growth as well as increases in blood volume and lean muscle mass. Boys and girls nine to 13 years of age should ingest 8 mg/day to avoid depletion of iron stores and iron-deficiency anaemia.

Adolescents 14 to 18 years of age require more iron, up to 11 mg/day for males and 15 mg/day for females. Iron depletion is common in athletes because of diets poor in meat, fish and poultry, or increased iron losses in urine, faeces, sweat or menstrual blood. Therefore, athletes, particularly female athletes, vegetarians and distance runners should be screened periodically for iron status.

Medically supervised supplementation may sometimes be required. Iron-rich foods include eggs, leafy green vegetables, fortified whole grains and lean meat (Canadian Paediatric Society, Paediatric Sports and Exercise Medicine, 2013).

Calcium: Calcium is important for bone health, normal enzyme activity and muscle contraction. The daily recommended intake of calcium is 1000 mg/day for four- to eight-year-olds and 1300 mg/day for nine- to 18-year-olds. Calcium is contained in a variety of foods and beverages, including milk, yogurt, cheese, broccoli, spinach and fortified grain products (Canadian Paediatric Society, Paediatric Sports and Exercise Medicine, 2013).

Vitamin D: Vitamin D is necessary for bone health and is involved in the absorption and regulation of calcium. Current recommendations suggest 600 IU/day for four- to 18-year-olds. Normal values of vitamin D also vary depending on geographical location and race. Athletes living in northern latitudes or who train indoors (eg, figure skaters, gymnasts, dancers) are more likely to be vitamin D deficient.

Sources of vitamin D include fortified foods, such as milk, and sun exposure. Dairy products other than milk, such as yogurt, do not contain vitamin D(Canadian Paediatric Society, Paediatric Sports and Exercise Medicine, 2013).

Lastly, young athletes who perform prolonged or intense, intermittent exercise can present with dehydration (greater sweat loss than fluid intake), which may affect performance and health After exercise, water and sodium should be actively replaced if significant losses have occurred.  

Children and adolescents have specific nutritional needs, and although the principles of sports nutrition are similar to adults, there are some important differences. During this life stage, particularly in girls, there is an increased risk for inadequate dietary intake secondary to dieting to optimise physique. This increases the risk for energy deficiency, disordered eating, menstrual irregularity and reduced bone density.

Appropriate nutrition is critical during these growing years to maintain health, growth and the development of athletic potential.

Blog source: https://nutritionsynergy.co.uk/optimizing-performance-and-growth-for-the-young-athlete/

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Three Universal Benefits of Healthy Diets

Everyone’s needs are unique. This is as true when focusing on hobbies, as it is when focusing on what we eat, as well as its effects on men’s and women’s health. Dietitians often disagree with what constitutes the perfect diet, however, diets that are likely to work on a long term basis have three main core benefits.

Portion Control

How much you eat can matter a great deal, as alluring as fad diets that promise that “you can eat anything” can be. The diets that work best however work on the principle that you use more energy than you consume. The more you succeed on a diet, the better you get at working out exactly what you need without either underfilling or overfilling your plate.

Discipline

The biggest benefit of any successful diet is the discipline you need to succeed in it. Biologically we do struggle with keeping weight off due to the way our body stores energy. Our body enters a state where it suppresses thermogenesis (heat production, essentially the way the body burns energy without doing anything) and so it will rapidly store energy when you eat after that.

This is known as the Summer matter cycle and is why so many people plateau. Maintaining your diet and exercising during this will counteract this principle and ensure the weight loss sticks.

Nutrition

The more you focus on your diet, the more knowledgeable you get about what foods are best for you. Even if the overall diet is not completely beneficial for you, you will get a better knowledge of your nutritional requirements and with the help of a dietitian can develop a more personalized plan.

Blog source: https://nutritionsynergy.co.uk/three-universal-benefits-of-healthy-diets/

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There is No One-Size-Fits-All Diet

 It seems like not a day goes by without a new diet fad sweeping the nation, promising rapid weight loss and a healthier lifestyle. Just as quickly these diets seem to disappear.

The truth about healthy eating, however, is that trying to offer a diet that works for every single person is simply not going to work, as reported by New Scientist recently but something clear to online dieticians across the world.

Why is this? There are a few reasons that we have seen as to why certain prescriptive diets just do not work.

Everybody Responds to Foods Differently

There are plenty of foods that are rich in certain nutrients that diet makers latch onto as foods that should be part of everyone’s diet. However, because our bodies react to food in effectively unique ways, not every superfood is best for every person.

This also works the other way around. There are certain foods that can be considered unhealthy, like white bread, which for certain people have a lot of health benefits.

The best way to work is to target foods that are beneficial to individuals and create personalised diet plans.

Many Diets Rely on Questionable Science

Targeted diet plans and working with nutrition experts are usually the best way to guarantee sustainable, healthy weight loss that lasts.

Many one-size-fits-all diets rely on scientific principles that are somewhat suspect at best. After all, we have seen diets in the past where you sleep to avoid eating, diets where complex carbohydrates and proteins are banned in the same meal, and diets where you eat meats and fat instead of carbohydrates based on dubious scientific reasoning.

Ultimately, it is best to ask an online expert in nutrition and set up a more personalised diet plan based on sound nutritional principles.

Blog source: https://nutritionsynergy.co.uk/there-is-no-one-size-fits-all-diet/

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