Por ahora pongo dos papers, uno recién salido en 2010.
Con el tiempo intentaré redactar las recomendaciones en castellano.
Curr Sports Med Rep. 2010 Jul-Aug;9(4):233-41.
Fueling the vegetarian (vegan) athlete.
Fuhrman J, Ferreri DM.
Vegetarian diets are associated with several health benefits, but whether a vegetarian or vegan diet is beneficial for athletic performance has not yet been defined. Based on the evidence in the literature that diets high in unrefined plant foods are associated with beneficial effects on overall health, lifespan, immune function, and cardiovascular health, such diets likely would promote improved athletic performance as well. In this article, we review the state of the literature on vegetarian diets and athletic performance, discuss prevention of potential micronutrient deficiencies that may occur in the vegan athlete, and provide strategies on meeting the enhanced caloric and protein needs of an athlete with a plant-based diet.
Este artículo ofrece consejos para adaptar las necesidades calóricas y nutricionales de un atleta que siga una dieta 100% vegetal.
Nutrition. 2004 Jul-Aug;20(7-8):696-703.
Nutritional considerations for vegetarian athletes.
Barr SI, Rideout CA.
University of British Columbia, Vancouver, British Columbia, Canada. email@example.com
With the growing interest in the potential health benefits of plant-based diets, it is relevant to consider whether vegetarian dietary practices could influence athletic performance. Accordingly, this review examines whether nutrients that may differ between vegetarian and omnivorous diets could affect physical performance. We also describe recent studies that attempt to assess the effects of a vegetarian diet on performance and comment on other nutritional aspects of vegetarianism of relevance to athletes. Although well-controlled long-term studies assessing the effects of vegetarian diets on athletes have not been conducted, the following observations can be made: 1) well-planned, appropriately supplemented vegetarian diets appear to effectively support athletic performance; 2) provided protein intakes are adequate to meet needs for total nitrogen and the essential amino acids, plant and animal protein sources appear to provide equivalent support to athletic training and performance; 3) vegetarians (particularly women) are at increased risk for non-anemic iron deficiency, which may limit endurance performance; and 4) as a group, vegetarians have lower mean muscle creatine concentrations than do omnivores, and this may affect supramaximal exercise performance. Because their initial muscle creatine concentrations are lower, vegetarians are likely to experience greater performance increments after creatine loading in activities that rely on the adenosine triphosphate/phosphocreatine system. 5) Coaches and trainers should be aware that some athletes may adopt a vegetarian diet as a strategy for weight control. Accordingly, the possibility of a disordered eating pattern should be investigated if a vegetarian diet is accompanied by unwarranted weight loss.
Este artículo aborda el interés de una dieta vegetariana en deportistas, y la manera de adaptarla en el caso de un interés de aumento de la masa muscular acompañada del beneficio de la pérdida de peso.