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Vegan training diet needed(11 posts)

Vegan training diet neededgerwerken
Jul 22, 2002 12:11 PM
I have been a vegetarian for years and have recently become lactose intolerant. I eat absolutely no meat, almost no dairy (even when treated with the lactase enzyme dairy tends to make me sick), and I avoid other animal products whenever possible. You could call me a wannabe vegan.

Also, I am allergic to soy milk (but no other soy product) and mildly gluten intolerant (it only affects me when I eat very large amounts of gluten rich products (wheat) in one sitting). I get the majority of my protein from nuts and nut butters (which have a lot of fat). I do not use supplements.

I have recently started a more intense training program and I am worried that my current diet may not be meeting my nutritional needs. So far I have experienced what I believe is normal muscle increase – I have added about 4 pounds of muscle in the last 3 months (female currently at about 112 lbs on 5'4 frame), and I don't feel that my energy has decreased discernibly. However it is better to be safe when diet is concerned. I am especially concerned about iron intake.

If anyone has diet recommendations or good sources on meat and dairy free diets for athletes, they would be appreciated.

~Gerwerken
are you sure about your intolerancesishmael
Jul 22, 2002 12:42 PM
I thought I was lactose intolerant and then later decided maybe it was glucose intolerance. Both are very rare especially lactose intolerance for white people, it could just be irritable bowls which is much more common. The chances of you being both lactose and gluten and slightly soy intolerant are probably 100,000 to 1. When you have irritable bowls certain foods can be more irritating than others, such as dairy and in my case potatoes, but that doesnt mean you have an intolerance. Unless your doctor has diagnosed you as being such I'd try getting a can of the orange flavored metimucil fiber drink at the pharmacy and try it for 3 weeks and see how you do. It takes atleast 2 weeks to start to work. You'll be so much happier if this is your solution, it was for lots of people. Ive moved on to the pill form but it's not as good.
are you sure about your intolerancesgerwerken
Jul 22, 2002 1:03 PM
Wow, that sounds so much easier. My doctor hasn't done any testing with me. He just said, "it sounds like you are gluten and lactose intolerant." I am pretty sure about the soy, I get bad rashes whenever I drink soy milk. I'm going to try the metimucil and see if it works.
Thanks!
re: Vegan training diet neededrideslikeagirl
Jul 22, 2002 12:53 PM
http://www.vrg.org/nutrition/iron.htm

This is the first article that comes up with a google search for 'vegetarian and iron'.

I was looking into this last week and was quite reassured by what I found. As long as you're not a 'junk food' vegetarian, you should be getting plenty of vitamins from your greens and beans.
re: Vegan training diet neededgerwerken
Jul 22, 2002 1:07 PM
It looks like I am probably getting more then enough iron based on my green intake alone. That is reassureing!
food combinationsTomS
Jul 22, 2002 1:20 PM
Another thing to keep in mind is how you combine foods; for example rice and beans have complementary proteins, so that when eaten together, your body can make better use of them as a complete protein source. Also some vegetables have different sets of vitamins that can be complementary as well, i.e., eating them together helps you absorb them better than if you ate one for lunch and one for dinner. I can't think of examples off the top of my head, try doing some searches for nutrition articles.

I think the best advice is to eat as wide a variety of foods as you can. A good rule of thumb is to not have a monochrome meal, different colored veggies tend to have different nutrients in them.

I've been vegetarian (not vegan though) for almost 10 years now, been mtn biking on and off the whole time. This is my 2nd year road biking and the first year that I really tried to push myself and train; and although I don't race I don't see my diet as something that's holding me back compared to other people that I ride with. And about the iron thing, my doctor advised me to only take multivitamins without iron because my iron was actually too high in my last physical.
re: Vegan training diet neededkoolaid
Jul 22, 2002 3:03 PM
There was this post of web-sites a while ago. Under "nutrition" there are some good links for information on vegetarianism especially the noah-health one. I think the woman who posted the links is a vegetarian.

harlett "links for women" 4/17/02 1:30am

This is a thread with some good vegetarian and riding eating ideas. You have to ignore some of the smartass male remarks.
velogirl "vegetarians" 9/20/01 9:20am
re: Vegan training diet neededzray61
Jul 22, 2002 4:15 PM
Do a search on Dr. Philip Maffetone in Amazon.com and
a search on the web. A good and different approach to
training.
re: Vegan training diet neededgerwerken
Jul 22, 2002 5:25 PM
Do you happen to know which of his books would be most helpful? He has quite a few.
re: lactose intolerance rare???stik__boy
Jul 23, 2002 5:29 AM
lactose intolerance is ANYTHING but rare!!! and trust me, i've heard it all. it took doctors YEARS to accurately diagnose me with crohns disease. try some lactose free dairy products and see how you feel... and dont br afraid to see a gastro specialist.
yup...lactose and wheatColnagoFE
Jul 23, 2002 6:34 AM
I was having all kinds of digestive problems and went off dairy and wheat (and a number of other things) for a month. Cleared me right up. I still eat dairy but try to limit it as much as possible. The night after eating a pizza I feel all stuffed up and congested.