Adult Vegetarian Endurance Athlete

Lisa Carrigg, Amber Lagerwey, Mickinzie Lopez, Jesse Spivack

Meet Leesa
25 year-old female
510, 147 lbs
Scottsdale, AZ
GOAL: Run a marathon!
Vegetarian
Has begun increasing calories

Sweet tooth
Poor hydration

Food Recall
Breakfast::
Blueberry bagel,
strawberry cream
cheese
Orange juice

Snack::
Nonfat latte
Toffee pecan bar

Lunch::
Tomato soup,
grilled cheese
sandwich
Sauted spinach

Dinner::
Personal cheese
pizza
Nonfat milk
Broccoli

Snack::
Pretzels
9 double-stuffed
Oreos
Fat free cheddar
cheese

Diet Evaluation
Calories: 3,472 vs. 2,315 kcal (TEE)
Over-estimation of caloric
intake for training
Long term effect on IBW
High fat, low protein
Low quality carbohydrate sources
Dehydration

Nutrients of Concern for Adults

Leesas Risk Nutrients
EFAs

Vitamin D

Biotin

Vitamin B12

Iodine

Magnesium

Fiber

Choline

Vitamin A

Sodium

Vitamin E

Nutritional Recommendations
Whole foods

Increase Fluids

Carbohydrates

Sweet Tooth

Complex, unrefined

Fiber
Antioxidants

Protein
Lean sources

EFAs
Omega-3 and Omega-6

Fruits (antioxidant & fiber)

Antioxidants
B12 Supplement

Menu Plan
Breakfast::
Oatmeal, almond
milk, strawberries,
brazil nuts
Green tea

Snack::
Greek yogurt, chia
seeds, pumpkin seeds
Blueberries

Lunch::
Spinach salad,
tomatoes, avocado,
Annies Black BeanVeggie Burrito
Berries

Coconut water

Snack::
Hummus, crudits
TRAINNG: Pecan Bon
Bons

Dinner::
Yam, lentils, kale
Banana
Sparkling water,
pomegranate juice

Snack::
Mango smoothie

Fueling Endurance Training

Energy balance

Hydration

Sodium

Antioxidants

Potassium

Zinc

Iron
EFAs

Calcium
Magnesium

Literature Review
Briviba, et al.
Strenuous exercise induces oxidative DNA damage
Reduced antioxidant capacity to protect DNA

Ferrerei DM, et al.

High performance athletes exhibit weakened immune
system

Increased need for antioxidant consumption!

Community Resources
Vegetarian Resource Group
www.vrg.org/links

Team Triple Sports

Scottsdale, AZ

Christine Eley
Wellness Coach, Ex Phys, Sport Nutritionist
The Fare Maven

Susan Lacke
Vegetarian athlete, author
No Meat Athlete

Pecan Bon Bons