Vegetarian Athletes

Vegetarian Athletes
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What is it?
 Vegetarian Diets- tend to be low in iron, calcium, and zinc; 3 minerals important
to athletes
 Iron (FE)- Reference Range- 60-160 ug/dl, higher in males
o Sources- Legumes, tofu, clams, peaches, soybeans, dried fruits, molasses
o Deficiency- Anemia, difficulty in swallowing, intestinal abnormalities,
Calcium- Reference impaired learning ability, decreased work
performance, spoon-shaped nails
o Calcium- Reference Excess- Iron deposits, skin pigmentation, diabetes
mellitus, liver damage (cirrhosis), hemochromatosis, diarrhea, vomiting,
damage to the intestines
o RDA for Adults- 12 milligrams, < 20% of iron in diet is absorbed
o Important for- formation of enzymes to modify many chemical reactions
in the body, main component of muscle cells and RBC (Red Blood Cells)
 Calcium- Reference Range- 8.5-10.5 mg./dL, some higher in children
o Sources- Dairy, cheese, milk, turnip greens, mustard greens, collards, kale
o Deficiency- muscle spasms, osteoporosis, fragile bones, stunted growth,
rickets
o Excess- loss of intestinal tone, kidney failure, abnormal behavior
(psychosis)
o RDA for Adults- 1 Gram
o Important for- Blood clotting, bone and tooth formation, muscle/nerve
function
 Zinc- Sources- eggs, peanuts, wheat germ, legumes, nuts, whole grain breads
o Deficiency- Diminished taste sensation, slowed growth, delayed sexual
maturation
o RDA for Adults- 15 milligrams, much in diet not absorbed
o Important for- wound healing, growth, component of insulin, enzymes,
healthy skin
o Zinc- No Reference Range, No Excess Information
What can I do?
 See your Physician or Health Care Provider
 See a Registered Dietitian- for help as needed
 See a Food Fitness First® RD- on line for help
 See Food Fitness First®- Fe, Calcium and Zinc under Minerals for more
information