Can I be a vegetarian athlete and remain competitive?

Lots of athletes are vegetarian or vegan and compete successfully. A balanced diet with the appropriate amount of calories, including carbohydrates, proteins, and fats, provide the body with the necessary nutrients for performance. Some vegetarians find it difficult to get enough calcium, omega-3 fatty acids, iron, and B-complex vitamins in their diet. Speaking to a dietician or nutritionist will help you determine if you are getting enough of these nutrients.

This answer provided for NATA by the Appalachian State University Athletic Training Education Program.

Yes, definitely. However, it may take a bit more planning than the average individual because athletes expend a lot more energy. Plant foods are naturally low calorie so as an athlete you need to make sure you are getting enough! Famous vegetarian athletes include Joe Namath, Martina Navratilova, Brendan Brazier, Tony Gonzalez. Consider checking out Brendan Brazier's book Thrive.

Sure! There have been many highly competitive vegetarian athletes (six time Ironman triathlon champion Dave Scott, Heisman Trophy-winning Desmond Howard, and basketball center Robert Parish just to name a few).

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.