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Vegetarian Nutrition And An Active Lifestyle

Yoga, Kick Boxing, Cycling...How Do I Get Balanced Nutrition?

Dear Judith, hope this finds you well. I wanted to let you know that I can now be considered a vegetarian :-) I also wanted to thank you for your good advice, it's been very helpful.

I have another question though. I have started going back to being much more physically active. What I'm trying to say is that I am doing yoga, cardio-kick boxing, indoor cycling, etc.

Any advice about what I should be eating? Once again Judith, thank you so much, and take care - A. M.

Savvy Vegetarian Advice

Dear A. M., Congratulations on becoming a vegetarian!

Increase your calories if necessary to support the increased energy output, making sure that you keep roughly to the ideal protein/fat/carb ratios, which are 10 - 20% protein, 15 - 35% fat, and 50 - 70% carbs.

Go to the high end for vegetarian protein if you're building muscle, but don't go down on fat and carbs - they give you energy. Ref this SV article about protein

Be sure to eat a variety of carbs, for balanced nutrition. Include at least 60% whole grains, and some cooked grains too - not just pasta, bread, tortillas etc, which are almost all wheat. Grains have a fair amount of fat, and protein, esp. amaranth, oats, quinoa, rye.

Not necessary to count calories or nutrients, rough guesstimates are fine. You'll know if you start getting skinny you're not eating enough.

One more thing, stay hydrated with lots of water. Many physically active people drink a gallon or more a day. If you drink bottled RO or distilled water, add mineral drops. Other fluids like herbal teas or juices are also good, but water first. See this SV article about water.

A Few Resources: I recommend 'The New Becoming Vegetarian,' by Vesanto Melina and Brenda Davis - a great vegetarian nutrition primer, with a section on athletic nutrition. Here's a Sports nutrition article from VRG. This article also looks good, and this one.

All the best! Judith Kingsbury, Savvy Vegetarian