This answer provided for NATA by the Appalachian State University Athletic Training Education Program.
Certainly! A vegetarian diet is the healthiest way to go if you want to remain competitive. You don't need meat, you need the right amount of food. Athletes stay competitive by training and eating healthy. Timing meals around training and knowing your body will determine how much eat. Kudos to you for living a healthy lifestyle as a vegetarian!
Good nutrition is a key component of your training, competing and success as an athlete. A vegetarian diet can adequately meet all your nutritional needs as an athlete. Enjoy a wide variety of foods including wholegrain breads, pasta, cereals, fruits, vegetables, legumes, beans, lentils, nuts, seeds, dairy or dairy-alternatives. To ensure that you are meeting your specific nutritional needs, schedule a session with a registered dietitian specializing in vegetarian nutrition.
Percentage-wise, carbohydrates should make up the bulk of any athletes calorie intake, but you also need to pay special attention to your protein intake since you have eliminated a common source of protein in animal products. As an athlete, you need slightly more protein (1.2 - 2.0 grams/kg) than the non-athlete (.8 - 1.0). You can get this additional protein from taking in adequate calories, and making sure that your foods sources (grains, legumes, nuts, seeds and soy) also contain some protein. If you are eating some animal products (eggs, dairy, etc.) you will have no trouble meeting your needs.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.