Nutrition Experts

Vegetarian Athlete Nutrition

A vegetarian diet excludes meat, poultry, seafood, wild game and their products. A vegetarian diet contains fruits, vegetables, whole grains, legumes, nuts, and seeds. In some cases, it may contain eggs and dairy. It is rich in antioxidants, micronutrients, carbohydrates, and fiber.

Types of Vegetarian Diets

⚫ Lacto-ovo-vegetarian: includes dairy and eggs

⚫ Lacto-vegetarian: includes dairy, but not eggs 

⚫ Ovo-vegetarian: includes eggs, but not dairy

⚫ Vegan:excludes eggs and dairy 

Nutrition and Food Sources

⚫ Protein: eggs, dairy, plant milks, legumes, soy beans, seeds, tree nuts, grains, nuts, tempeh, tofu, and oats

⚫ Carbohydrate: fruits, vegetables, grains legumes, oats, pasta, noddles, fortified fruit juices, and buckwheat 

⚫ Fat: nuts, seeds, avocados, and oils

⚫ Vitamin B12: dairy products, plant milks, fortified breakfast cereals, and nutritional yeast 

⚫ Iron: whole grains, legumes, nuts, seeds, and green vegetables

⚫ Zinc: beans, whole grains, nuts, seeds, oats, wheat germ, nutritional yeast, pumpkin seeds, and hemp 

⚫ Calcium: dairy products, tofu, fortified plant milks and juice, kale, broccoli, sprouts, cauliflower, and bok choy

⚫ Iodine: seaweed, iodized salt, cranberries, prunes, dairy products