Vegetarian Fitness Competitor A Case Study Research Diet

Vegetarian Fitness Competitor A Case Study, Research & Diet Report Sara Hoverson, Danielle Selden, Amber Leon, Courtney Puidk

Our Fitness Competitor 30 yr old female Vegetarian Fitness & figure categories Swimsuit round Routine round

Our Fitness Competitor 30 yr old female 5’ 3” 120 lbs 18% BF No health concerns Current training schedule Weights 5 x per week 30 -45 minutes moderated intensity cardio or 30 minute high intensity interval training 1 -2 x per week

Training Goals Leaning down to 8% body fat while maintaining her lean body mass Maintaining ability to perform a 2 min high intensity routine that incorporates strength, flexibility, and gymnastics

What is fitness? Division of body building Categories Bikini Fitness Figure Physique Bodybuilding

Metabolic Demands Dichotomy in training seasons and phases Building muscle mass Anaerobic stress on muscles repeatedly with high intensity resistance training and free weights Minimal (if any) aerobic cardiovascular activity Extra calorie consumption Reduction in body fat for increased muscle definition visibility Reduction in total calorie consumption Aerobic exercise added

Nutritional Requirements in Off-Season Frequent meals spaced 3 hrs apart 6 -7 meals throughout the day Calories are converted to muscle, not fat Less fat, more protein, and more carbohydrates needed when compared to USDA recommendations for non-athletes 1. 2 -1. 7 g/kg PRO per day 15 -25% kcal from healthy fats 55 -60% kcal from complex CHO

Nutritional Requirements In-Season Calories cut, carbohydrate intake decreases significantly, while protein and fat intake increase Kcal range = 12 -16 kg per pound of body weight 10 -30% kcal from complex CHO 30 -45% kcal from PRO 25 -60% kcal from FAT

Nutritional Requirements for Show Day One to two days before a show Slow carbohydrate load to achieve fuller muscle pump Alternate protein and fat meals Day of competition Avoid slow digestion food intake by mainly eating carbohydrates with protein and fat added depending on the show schedule; one versus two day events

Research Redman et al studied Subjects: 46 healthy non-obese men and women Methods: Randomized into 4 groups Control: 30%kcal fat, 15%kcal protein, and 55%kcal carbohydrates calorie restricted diets (CR): 25% baseline E requirements calorie restricted (CR + EX) diets plus exercise: diet 12. 5% lower with a 12. 5% increase in energy expenditure through structured aerobic exercise low calorie diets (LCD): low calorie diet consisting of 890 kcal/day to achieve a 15% reduction in body mass followed by weight maintenance Results: BW and BF reductions in all 3 intervention groups CR and CR +EX same degree of loss. Visceral fat reduced by ~30% in CR + EX and CR group but the LCD greatest loss of visceral fat. Strategic calorie reductions such as what was demonstrated in this study are often used during the second phase of training.

Research Weigle et al Subjects: 19 healthy participants Methods: Weight maintenance diet (15% protein, 35% fat, and 50%) for 2 weeks, Isocaloric diet (30% protein, 20% fat, and 50% carbohydrate) for 2 weeks Ad libitum diet (30% protein, 20% fat, and 50% carbohydrate) for 12 weeks Results: Isocaloric phase 15% increase in energy from protein, maintenance of stable body weight and reported decreased hunger and increased satiety spontaneous decreased caloric intake of 494 ± 74 kcal/d Conclusion: Increased protein intakes promote negative energy balance and loss of body fat via two mechanisms; Anorexic effect of protein and Proteins ability to produce greater satiety than other macronutrients.

Research Hyerang et al Subjects: 8 elite Korean bodybuilders Methods: Athletes completed three-day food records (with the inclusion of supplements) Diets analyzed by the same dietician using Computer Aided Nutritional Analysis program version 3. 0. 4. 3 -1. 2 g/kg BW/day Pro and 5, 621. 7 -1, 354. 7 kcal/day calories Vitamins and minerals (potassium and calcium esp) above RDA Results: Serum creatine and potassium, and urinary nitrogen and creatine- higher than the normal reference ranges while Urinary calcium and phosphorous- border of upper limit of the reference range No evidence of metabolic acidosis Suggests that acid-base homeostasis may be retained in high protein diets with adequate supplementation

Research Civitarese et al Subjects: 7 untrained healthy men Methods: Single 2 hr bout of moderate-intensity exercise with or without glucose ingestion First trial: 1. 4 g/kg body weight of glucose solution one-hour bed rest before exercising at 50% maximal power output for two hours. Blood samples taken and an additional 0. 35% glucose solution Second muscle biopsy immediately at cessation followed by 2 more at 1 &4 hrs post exercise. Second trial same protocol in fasted state before, during, and after exercise 2 trials separated by 1 week Test days: percutaneous muscle biopsy taken from the vastus lateralis muscle after an overnight fast. lemon flavored water solution. Results: Decrease in blood glucose concentration during the faseted state relative to the fed state (P<0. 01), an Increase in plasma free fatty acid concentration during exercise in the fasted state and unchanged after glucose (P< 0. 01) Lower RQ in fasted vs glucose fed state (P< 0. 01). 37 ± 9% higher fat oxidation in the fasted state

Research Burke at el. Subjects: 18 vegetarians (V) and 24 non-vegetarians (NV) 19 -55 y/o Methods: 8 weeks of creatine supplementation and resistance training V + creatine, V + placebo, NV + creatine, NV + placebo. Muscle biopsies taken, body composition assessed (DXA), and strength assessed using press machines. Results: lacto-ovo-vegetarians have lower resting intramuscular concentrations of total creatine as compared with omnivorous diet. Study suggests creatine supplementation in vegetarian diets may lead to a greater phosphocreatine, total creatine, and a greater increase in lean tissue mass and therefore total work output.

Food Guide for a Typical Athlete

Food Guide for a Fitness Competitor in Training

Nutrition Assessment RMR (Mifflin St. Jeor) = 1287 kcal/day TEE (AF 1. 8) = 2333 kcal/day Pre-contest breakdown (10 wks from first show) • 1500 kcal/day Non-Resistance training days 45% PRO 15% CHO 40% FAT Resistance training days 40% PRO 30% CHO 30% FAT

Three Day Diet History Assessment Nutrient 3 Day Average RDI% Calories (kcal) 2843. 24 2569. 97 110. 6 Protein (g) 123. 7 43. 45 284. 1 CHO (g) 322. 58 353. 37 91. 3 Dietary fiber (g) 143. 31 35. 98 398. 3 Fat (g) 127. 99 79. 95 160. 08

Resistance Day Training Diet 1500 kcal Meal #1 – 1/3 cup cooked oats with ½ cup mixed berries and dry roasted pumpkin seeds, 5 oz wt of boiled eggs with 1 cup steamed kale with iodized salt Meal #2 – Southwestern tofu with: 5 oz sautéed tofu with cayenne and cumin, ¼ cup black beans, ½ cup roasted veg to include red onion, poblano peppers, red bell pepper and cilantro, and 1 cup roasted green beans and tomatillos Meal #3 – Smoothie with 2 oz scoop protein powder, 1 cup spinach, ½ cup roasted carrots Meal #4 – 5 oz tempeh, with 1/2 cup roasted Brussels sprouts with 1 oz roasted sweet potatoes and red onion all tossed with lemon juice and 1/2 T lavender enfused olive oil Meal #5 – 5 oz serving of a veggie burger with slice of cheddar cheese, served under 1 cup steamed asparagus/broccoli mixture and 1 cup zucchini and summer squash

Resistance Training Assessment Nutrient Resistance Day RDI% Calories (kcal) 1853. 44 1500 123. 56 Protein (g) 162. 96 150 108. 64 CHO (g) 167. 28 112. 5 148. 49 Dietary Fiber (g) 44. 13 35. 38 124. 75 Fat (g) 69. 58 50 139. 17

Non-Resistance Training Day Diet 1500 kcal Meal #1 - smoothie with 1 cup spinach, ¼ cup blackberries, 2 scoops soy protein powder, and 1 T almond butter Meal #2 - 1 cup arugula and watercress salad with 6 oz tofu, and ½ cup radicchio/radish/leek mixture with 1 t rice wine vinegar Meal #3 - 6 oz sautéed tempeh with 1 cup Chinese cabbage and broccoli rabe with ½ t iodized salt ¼ cup grapefruit pieces Meal #4 - 6 oz poached eggs served over ½ cup roasted asparagus and ½ cup roasted cherry tomatoes all topped with 1 oz avocado Meal #5 – tofu/vegetable soup – 1 cup vegetable broth with 6 oz braised tofu, 1 cup braised green beans, green onions, celery, and kale, and 1 cup summer squash and purple asparagus all cooked with salt and pepper topped with pumpkin seeds

Non-Resistance Training Assessment Nutrients Non-Resistance Day RDI% Calories (kcal) 1490. 28 1500 99. 35 Protein (g) 150. 78 165. 75 90. 97 CHO (g) 94. 82 64. 25 147. 57 Dietary Fiber (g) 29. 07 35. 38 82. 17 Fat (g) 67. 14 66. 70 100. 66

Training Plan Monday: Back and Bi’s + 1 -2 hrs gymnastics/routine practice Tuesday: Legs Wednesday: 45 minutes low-moderate intensity cardio + light routine practice Thursday: 30 -40 minutes low-moderate intensity cardio + 1 -2 hrs gymnastics/routine practice Friday: Chest/Shoulders/Tri’s + 30 minutes low-moderate intensity cardio Saturday: 45 minutes metabolic circuit training Sunday: Rest or 30 minutes low intensity cardio *Monday, Tuesday, and Friday follow resistance training plan menu. *Wednesday, Thursday, Saturday, and Sunday follow non-resistance training plan menu. **Cardio is kept low at this point to maintain lean body mass. Adjustments to workouts will be made accordingly as show approaches and with weekly physique assessments.

Show Day Diet Meal #1: 1 cup cream of rice + drizzle of honey + 1 oz gummy bears Meal #2: 4 oz sweet potatoes Meal #3: if this is close to stage (routine) time 1 oz gummy bears or sugary low fat candy Meal #4: (if needed before two-piece round): 1 small orange Meal #5: (post judging) 4 oz protein + 1 tablespoon oil (coconut or olive oil) Meal #6 (~2 hrs after meal #5): ½ white rice or 4 oz sweet potatoes Meal #7 (night show before routine): 1 small orange Meal #8 (if needed before two-piece round) ~1 oz sugary low fat candy Meal # 9: your choice! Enjoy!!

Conclusions In addition to eating whole foods, supplementation to ensure adequate B 12, zinc, iodine, iron, and vitamin C (to increase iron bioavailability) will support the overall health of a vegetarian athlete. Further support and enhanced training supplementation with creatine and BCAA will benefit strength/physique athletes.

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