Vegetarians and Exercise
By Dale Magnuson

Different Types of Vegetarians
TypeEating Habits
SemiDairy foods, eggs, poultry and fish, but avoids red meat
PescoDairy foods, eggs and fish, but no other animal flesh
Lacto-OvoDairy foods and eggs, but excludes animal flesh from diet
LactoDairy foods, but not eggs or animal flesh
OvoEggs, but no dairy foods or animal flesh
VeganNo animal foods of any type
Taken from Swimming World
You do not have to be a meat-eater to get protein. There are non-meat alternatives that are loaded with protein. One reason to move away from a meat-centered diet is the health risks. Eating too much meat increases your risk of getting degenerative diseases. If you are a vegetarian or are thinking of becomming one, see the table above to decide what type you are or would like to become.

Being a vegetarian means that you have to keep a close watch on your diet, especially being an athlete. You can still build muscle mass, and your energy levels will not be altered. Simply replacing meat with cheese and eggs is not a healthy alternative. These foods are higher in cholesterol and fat than most cuts of lean meat. This means that choosing alternatives must be monitered closely. You must also monitor your amino acid intake. It is also essential that you watch your vitamin and miniral intake. Remember that vitamin B12 can only be found in meat products, so you must make an effort to consume this vitamin.

Although meeting all of your nutritional needs may involve some extra planning, you can easily meet them without too much extra thought. Keep in mind, though, that a diet without meat is not for everyone.
If you are interested in more information about swimming and being a vegetarian see:
  • Swimming World: July 1998 - Volume 39 No. 7, pg. 14

    • Dale Magnuson
    [email protected]