Vegetarian options: protein, vitamins and minerals

Share this page

Both meat eaters and vegetarians need to think carefully about diet if they want to maximise the benefits of swimming. If you are a vegetarian read on for some advice on getting the balance right and for pointers on potential vitamin and mineral deficiencies to look out for.

You’ll know from our protein page that lean meat is a great way of boosting muscle recovery and immune system function. However, it doesn't have to be meat.

If the thought of a juicy steak turns your stomach, don't worry. There is no shortage of options for vegetarians and vegans to acquire the same level of protein as meat eaters.

Many people who abstain from meat will continue to eat fish which is an excellent source of protein. Also, did you know that eggs contain the highest biological value protein levels?

The following protein sources will also work well for vegetarians:

Pulses e.g. chick peas, kidney beans, mung beans, black eyed peas, lentils etc
Low fat milk, low fat cheese, low fat yoghurt
Whey protein
Tofu
Soya
Quorn
Quark
Nuts and seeds
Peanut butter
Oatmeal

Vitamins and minerals

But while you may have no problem with protein, take care not to ignore the rest of the vitamins and minerals found abundantly in many meats.

Deficiencies in calcium, riboflavin, zinc, iron, vitamin D and vitamin B12 are all common in vegetarians and can affect everyday life functions and more specifically your workouts and recovery processes.

Here are some more tips for maintaining a balanced vegetarian diet.

Calcium

Calcium is found in many dairy products, such as milk, and the lower fat milks actually contain higher calcium levels.
If you don’t include dairy in your diet try to include protein rich soya milk, yoghurts and cheeses.
Other good calcium sources include nuts, seeds, figs, rhubarb and a range of beans.

Iron

Iron is vital for healthy blood.
‘Haeme iron’ from sources such as meat, poultry and fish is more easily absorbed than non-haeme iron (from vegetables and dairy) because it’s derived from blood tissues.
Good non-haeme iron sources include tofu, soy beans, salad greens, green vegetables (e.g. spinach, lentils, beans), beans (e.g. kidney, black, pinto), black eyed peas and oatmeal.
Try to include vitamin C sources in your meals which will help iron absorption.
Also remember some produce such as caffeine can inhibit iron absorption. So try and delay that after after-dinner coffee for at least 30 minutes.

Zinc

Zinc is very important in maintaining our immune function, skin colour, protein absorption, sense of smell and much more.
The recommended daily amount is between 10 and 15 milligrams per day. Vegetarian-friendly foods that can provide zinc are; pulses, eggs, nuts/seeds, wheat germ and whole wheat bread and for pescetarians try shellfish and crustaceans.

Riboflavin (Vitamin B2)

Riboflavin is responsible for a range of bodily functions such as maintaining healthy eyes, skin, and nervous system.
It is also vital for iron absorption and the development of red blood cells and anabolic reactions in the body. Riboflavin can be easily broken down by direct UV light so keep them away from these environments.
Vegetarian-friendly foods that contain riboflavin include; eggs, most cereals, mushrooms, milk, pumpkin, sesame seeds, and wheat germ.

Vitamin B12

Vitamin B12 plays a role in boosting immune function.
You only need to find a few micrograms on a daily basis in order to get sufficient vitamin B12.
It is recommended that you eat eggs, soya milk, cheeses, yeast extract, vegetable stock and yoghurts.

Vitamin D

Vitamin D helps to maintain healthy eyes, teeth and bones and is important to maintain our body’s energy levels.
The recommended daily amount is approximately 10 micrograms and can be found in: soya milk, butter, eggs, soya cheeses, yoghurt and for pescetarians oily fish (e.g. mackerel, sardines and tuna) and also cod liver oil.
It is also well-known that we can absorb vitamin D from the rays of the sun. Gain sufficient ‘lux’ from natural light on a daily basis and this will limit the amount of vitamin D required to be consumed!

Useful?

Talk

15

2.41pm 17th May 2013
carnvocywu from USA

Close Yun Jiuqiu surpasses Chen Saiming 9
TOP147.com dispatch, beijing time on September 23, 2012 year ” the day is synthesized ” the contention that international of close cloud of billiards of cup CBSA beautiful type makes public contest to be in Children’s Palace of county of Beijing close cloud to enter sheet to defeat knockout. Between team member of group of a nation right blast in, chen Saiming with 9 than Chen Xue of 1 conquer teammate, promotion 8 strong.
Be in pair of competitions that beat level are medium, chen Saiming is with Chen Xue in first match encounter, at that time Chen Saiming with 2 lose than the big score of 7. From contest hind we understand, chen Saiming from will to close cloud begin a cold, bring about in the match when drive looks not check the amount. Chen Saiming is subsequently successive nevertheless Zheng Baola of conquer Korea player and character of young general ursine poem, defeat knockout successfully from sheet of promotion defeating a ministry. In the ballot yesterday, chen Saiming smoked teammate Chen Xue again, it is nevertheless in today’s match, chen Saiming held active advantageous position from one begin, final with 9 win victory than nike air max 2011 cheap the big score of 1, end game will be right the winner between Zhen Liusha Sha and week beans beans.
In the match, chen Saiming’s mom sits all the time attendant edge watchs the game. She is right our say, chen Saiming feels really today should much better. Play a ball game to look a few days ago not check the amount, play not beautiful also is in reason. And present state was close friends a lot of, but the cold has not recovered completely. Because be afraid of in the match when make tired, chen Saiming dare not eat patulin before the match even. After contest, chen Saiming and mom with respect to vamoose competition ground, return a hotel to take medicine and rest. In last few years, although Chen Saiming acquired an another champion title in world contest, but in the rank contest in CBSA, she still does not have any contribute. Hope this she can overcome the match the influence of the cold, break through somewhat in the match. (McLean)
Related news
14

2.26pm 6th May 2013
cheapmac from Nigeria

Step 1: ready to specular <a >Cheap makeup</a>,<a >Cheap makeup</a>,<a >Cheap makeup</a> eye shadow.
Step 2: prepare pink <a >Cheap mac makeup</a> eye shadow.
Step 3: take blue <a >Cheap makeup</a>,<a >Cheap mac makeup</a> eye shadow.
Step 4: with flat <a >Cheap mac makeup</a>,<a >Cheap mac cosmetics</a> eye shadow brush.
Step 5: <a >Discount mac makeup</a>,<a >Discount mac cosmetics</a> eye shadow part is over.
Step 6: stick a false eyelash. First <a >Discount mac makeup</a>,<a >discount mac cosmetics</a>,<a >discount makeup</a> brush on a layer of eyelash to cream.
Step 7: finally to add a few bright pink eye, make the eye looks more glittering and charming.<a >mac makeup wholesale</a>,<a >discount makeup</a> Success!
<a >mac makeup bags</a>,<a >Cheap mac makeup</a>,<a >mac stockists</a>,<a >mac cosmetics stockists</a>,<a >discount mac makeup</a>,<a >cheap mac cosmetics</a>,<a >cheap makeup</a>
<a >cheap makeup</a>,
<a >cheap makeup</a>,
<a >cheap makeup</a>,
<a >cheap makeup</a>,
<a >cheap mac makeup</a>,
<a >cheap mac makeup</a>,
<a >cheap mac makeup</a>,
<a >cheap mac makeup</a>,
<a >cheap mac cosmetics</a>,
<a >cheap mac cosmetics</a>,
<a >cheap mac cosmetics</a>,
<a >cheap mac cosmetics</a>,
<a >mac makeup wholesale</a>,
<a >mac makeup wholesale</a>,
<a >mac makeup wholesale</a>,
<a >mac makeup wholesale</a>,
<a >discount mac cosmetics</a>,
<a >discount mac cosmetics</a>
<a >cheap cosmetics</a>
<a >cheap cosmetics</a>
<a >cheap makeup</a>
<a >cheap makeup</a>
<a >disocunt mac makeup</a>
<a >cheap mac cosmetics</a>
<a >mac cosmetics cheap</a>
<a >buy cheap mac makeup</a>
<a >discount mac makeup</a>
<a >cheap mac cosmetics</a>
<a >wholesale mac makeup</a>
<a >disocunt mac makeup</a>
<a > discount mac cosmetics</a>
<a > discount makeup</a>
<a > discount makeup</a>
<a >cheap makeup</a>
<a >mac makeup wholesale</a>
<a >cheap mac makeup</a>
<a >mac cosmetics wholesale</a>
<a >mac makeup wholesale</a>
<a >buy mac cosmetics</a>
<a >discount mac cosmetics</a>
<a >mac makeup wholesale</a>
<a > cheap mac makeup</a>
<a > cheap mac cosmetics</a>
<a > discount mac makeup </a>
<a > discount mac cosmetics</a>
<a > cheap makeup</a>
<a > cheap mac makeup</a>
<a > cheap mac cosmetics</a>
<a > discount mac makeup</a>
<a > discount mac cosmetics</a>
<a > cheap cosmetics</a>
<a > cheap makeup</a>
<a > cheap mac makeup</a>
<a > cheap mac makeup </a>
<a > cheap makeup</a>
<a > cheap mac cosmetics</a>
<a > buy cheap mac makeup</a>
<a > buy cheap cosmetics</a>
<a > mac makeup bags</a>
<a > mac makeup wholesale</a>
<a > discount mac makeup</a>
<a > discount mac cosmetics</a>
<a >wholesale mac makeup cheap</a>
<a >mac makeup sale</a>
<a >cheap mac makeup</a>
<a >cheap mac cosmetics</a>
<a >mac makeup wholesale</a>
<a >cheap cosmtics</a>
<a >discount cosmetics</a>
<a >cheap mac makeup</a>
<a >cheap mac makeup</a>
<a >cheap mac makeup</a>
<a >cheap cosmtics</a>
<a >cheap cosmtics</a>
<a >cheap cosmtics</a>
<a >discount cosmetics</a>
<a >discount cosmetics</a>
<a >mac makeup wholesale</a>
<a >mac makeup wholesale</a>
<a >Cheap makeup</a>
13

11.00pm 3rd May 2013
kspiavtdn from United States

Remedial ladies sports suggest good-looking: Visit China struggle Olympics to get over increased firearm Wednesday significantly
Report of Anderson involving media reporter regarding activity world wide web indulge by way of particular arrangement friends Remedial bishop as soon as us if expert Tuomasidannabi, they and the Sweden women of all ages soccer is definitely able to keep camping of their total Olympic Games put together pertaining to teaching. Ability to hear me is people that possibly be Asia In sport weekly In when making this particular job interview, this kind of bishop Lian Fei generally offers exciting <a >air jordan shoes</a> on, talk with passion plus warranty.
<ask> Anderson connected with news reporter connected with activity every week employ by way of special set up advice: Exercise of bishop associated with Remedial women of all ages sports maintains Masidanna while in the palm]
Titan24: Individuals who focus on Remedial workforce prepare for warfare
Tuomasidanna: This the particular success regarding build with regard to education can make us incredibly satisfactory. At the least, the golfer that we found me individuals distinctive well being, are all frisky.
Do girls still have fun to be released? Obviously. Groom themselves with mine below, girl people today grow to be very self-confident, self-confidence can obtain superior effect for the Olympic Games, this lets me feel excellent.
The way to expect to Beijing along with Olympic Games? My partner and i exclusive almost everything just what exactly assume China, your culture over there, cate plus building have been reverse, tianjin (flooring regarding ahead of Remedial team a couple of meets) have you been ended up being to?
Your fish flavor of Tianjin is very good, tend not to corner Far east females basketball even so the sea food which as opposed to is portioned simply by other individuals at will is a useful one in that way get by hum, remedial ladies sports is usually first-rate, we’re also in uncertain at all times, in an effort to safeguards beneficial cause Beijing, we all everybody is petrified of.
Stored secret weapon to help Far east crew? The gamer is here home now, My spouse and i permit them to return to take an escape well. My ace in the hole lets them sleep very well including.
Ought to get away from for China and taiwan? That Sat at nighttime, as well as based inside international airport, up coming The far east connected with non-stop air travel to. We will keep a couple of days throughout Beijing, get started the lower leg future.
Of which up coming can be major task? Now, complicated training acquired broken, we will need to store posture exclusively. Just about every weapon that we will prepare yourself united states around instruction, makes use of the ethnic background along with Far east company completely in the center.
12

9.52pm 13th April 2013
Julie from Notts

Hi Hortg33k, check comment number 8 and I think you’ll be able to work out from that it was edited. As with any forum or discussion thread on the internet, please report any obscene comments you see immediately to the forum moderators or organisation staff. Thanks.
11

5.27pm 12th April 2013
Hortg33k

Wow hostility much, seeing as i’ve literally just joined how would i know lol? It’s not like there was a huge sign saying “EDIT” was there? Most the comments were a tad nasty hence my comment about people getting there knickers in a twist. In fact seems admins are not even doing the job properly on this website, i’ve just come across someone posting obscene links on another discussion bit.
10

5.02pm 12th April 2013
ian Hamilton from United Kingdom

If you had bothered to read the comments before ‘getting your knickers in a twist’ and volunteering your opinion you might have picked up on the fact that the pescetarian references have only just been added in, as a direct result of the multiple complaints.
9

4.35pm 12th April 2013
Hortg33k

It never that fish is part of a vegetarian diet it clearly states that “and for pescetarians try shellfish and crustaceans.” Please stop getting your knickers in a twist over it, most vegetarians do know the difference between the two.
8

11.50am 11th March 2013
Ian from London

Thankyou for the quick edit to add in the pescetarin notes, very much appreciated!
7

10.37am 11th March 2013
Ian from London

Please edit the content of this article. It is incorrect. The Food Standards Agency definition of vegetarian (now being passed into European law) explicitly states that shellfish and crustaceans are NOT under any circumstances regarded as vegetarian.

It may well have just seemed like an innocent helpful inclusion to you, but it is not.

Spreading the myth that some vegetarians eat fish, molluscs and crustaceans directly results in those items being served up in restaurants in dishes marked as vegetarian.

This information has no place on a page marked as vegetarians, and certainly has no place in a list explicitly titled “tips for maintaining a balanced vegetarian diet”.

Your tips for maintaining a balanced vegetarian diet are to eat meat? Do you realise how not only incorrect but actually offensive that is?

What next, an article about Jewish swimmers telling them they should eat pork, and one for Muslim swimmers telling them to drink alcohol?

The rest of the content is good, but you need to strip those bits out.
6

1.57pm 4th January 2013
Dawn Gillon from Morecambe

I have been swimming for a good few years now and swim most days. I find the key to a good swim is keeping away from processed drinks and food-keep it natural. It can be very draining if you are not well hydrated when in the pool, so I always have a good drink of water beforehand. Regarding food, if you are veggie and eating a good balanced diet, no need to do anything spectacular, you should be geeting all the nutrients and energy you need from the food you eat. Plenty of nuts, seeds and beans along with fruit and veg, should keep you going.
5

5.18pm 28th August 2012
Akhilesh

Hello everyone

Any tips on what to eat (Vegetarian) before swimming and after swimming would be greatly appreciated.

Cheers
A
4

1.44pm 15th August 2012
oncelikeshari

Thanks for this. Whenever I see lists of things I should eat for my health as a vegetarian it always seems full of the things I love eating anyway.

I didn’t know caffeine before a swim wasn’t a good idea though, i was having a Red Bull beforehand.

Today I drank a lot of water instead for a change.
3

6.00pm 15th August 2011
Tarina Maloney from widnes cheshire

I am not a vegetarian but do not like to eat alot of red meat, I love veg’ will eat anything that has vegetables or meat free foods, I am not a fish lover but have started to eat some fish, fresh tuna is ok, I like tin tuna but not salmon, also sardines I will eat if mixed with pasta and veg’. the yellow fish is nice, and the white haddock no skin or bones that’s good to.
what do you call me is their a name for what I eat
2

9.59am 10th June 2011
J from Nottm

That’s right Kevin and although we vegetarians don’t always like labels, those who eat fish and not meat are called pescetarians.

I think being sensible is the key to what we eat and as long as we all eat a well balanced, varied and nutritious diet, whether we eat meat/fish or otherwise, we can’t go wrong. Happy eating!
1

11.12am 2nd February 2011
Kevin from London

Love this article but can I just say that Fish, Shellfish and Crustaceans are not part of as Vegetarian diet