Articles

Children 10–18 years

6 Tips for helping athletes eat more plant foods

With the global population predicted to reach 10 billion by 2050 the biggest challenge is going to be to feed our growing population.

To do this we need to reduce our intake of red meat (especially processed), moderate our dairy intake and eat more plant-based foods. Which means that along with fruit and vegetables we also need to include nuts, seeds, oils, whole grains, legumes and beans.1

For athletes this could be quite a challenge. Especially for young athletes who are still growing. Where will they get their protein, calcium, iron and energy from? Also what about athletes who don’t like eating vegetables or consider them a waste of time?

Some of the reasons they give their parents, teachers and coaches for not eating vegetables are:

  • Vegetables are low in calories, but filling so won’t provide much energy when I’m competing
  • They are too bulky, boring and annoying to chew
  • They cause wind and bloating
  • They don’t build muscle or help with strength and conditioning

All these comments are valid concerns that need to be worked through individually for better health.

Why do athletes need to eat plant foods?

1. Essential  energy

Ideally the amount of energy needed for good health is generally recommended to come from the following macronutrients 2:

Protein 10-25%

Fat 20-35%

Carbohydrate 45-65%

The choice of energy proportions (%) is dependent on the age, gender, weight and type of athletic activity being undertaken and their state of health.

While it is true that some leafy green vegetables are low in energy and bulky they are high in vitamins and minerals important for performance so need to be eaten each day. They can also help overweight athletes feel full more quickly and make useful snacks when eaten with e.g. hummus or tzatziki as an after school snack

For athletes in sports with higher energy demands, starchy vegetables, rice, pasta, legumes and whole grains are good sources of carbohydrate to provide sufficient energy to support high-intensity training, particularly if athletes are training for more than an hour /or training various times per day

2. Building muscle

While it is true that muscles and body tissues are mostly made of protein researchers at the University of Stirling 3 have found that to build muscle mass a minimum of 1.6g/kg/day is all that is required in healthy, non dieting adults (and adolescents 4).

Protein eaten in excess of this amount may be used for non muscle tissue protein synthesis but will not be used to generate skeletal muscle, and is more likely to be processed by the liver into glucose and fatty acids and may also cause abdominal discomfort.

While protein is important consuming an adequate number of calories each day from carbohydrate to support good energy availability along with the correct resistance exercises is essential to building muscle mass.

3.Keeping the gut healthy

The body contains trillions of bacteria compared to the number of healthy body cells.

Some of these bacteria are harmful, they decrease immunity and proliferate in number when the intake of saturated and trans fats, added sugars and alcohol are increased. They feed on the mucus protective lining of the gut, and increase gaps between the cells lining the gut increasing its permeability which eventually allows these bacteria and viruses to enter the blood stream and cause inflammation.

This is commonly referred to as a’ leaky gut syndrome’ a condition that if left unchecked can lead onto irritable bowel disease, coeliac disease, allergies, asthma and Type 1 diabetes.

Healthy gut bacteria, on the other hand, thrive on dietary fibre provided in plant foods and produce short chain fatty acids SCFA e.g. Acetate and Butyrate which help to build up the mucus lining protecting the gut lining, reducing inflammation and also offering protection from bowel cancer.

4. Building immunity

Along with keeping harmful bacteria in check, plant foods are also a source of antioxidants. These are substances that prevent oxidative cell damage by free radicals. Antioxidants are produced within the body, are available in dietary supplements and are also present in fruits and vegetables.

They include compounds like flavonoids, anthocyanins, co-enzyme Q10, Vitamins A,C and E

During exercise free radicals are produced in skeletal muscle contributing to muscle fatigue and damage to muscle fibres impacting on performance and recovery.

A diet rich in fruit and vegetables not only promotes health but also reduces the risk of other diseases. While antioxidant supplements can correct antioxidant deficiency that may exist any intake beyond normal needs can potentially blunt the body’s natural training response that releases antioxidant enzymes into the body thereby offering natural cellular protection on all levels of exertion.

We can’t feel our immunity levels but nothing will block athletic performance quicker than missing training sessions and squad selection because of flu or colds.

5. Keeping the eyes, skin and bone healthy

Yellow, red and orange vegetables such as carrots, sweet potato, pumpkin, squash contain beta carotene. This is also found in spinach and kale, although the chlorophyll in their leaves hide the yellow orange pigment.

Beta carotene is a building block of Vitamin A which is important for

  • Vision, keeping the eye moist and tear ducts clear
  • Mucus membranes healthy in nose and respiratory tract
  • Aids taste sensation and appetite
  • Healthy skin
  • Healthy growth of bone, cartilage and teeth

All of these factors will impact on athletic performance, hand and eye co-ordination, appearance, hydration and general wellness.

6. Maintaining mind and mood

Green leafy vegetables are an important source of iron and folate. Both these nutrients are important for red blood cell formation and the transport of oxygen around the body.

They are also essential to the production of neurotransmitters in the brain enhancing cognitive function, mood and improving memory and concentration.

A lack of these nutrients can lead to fatigue, failing physical and mental performance,reduced immune functions and depression. Such feelings can slow down reaction times and tactical thinking as well as reducing enjoyment of the sport.

Practical tips to improve vegetable intake

  • If you find vegetables increase bloating or flatulence it could be that the vegetables you have chosen have a high sulphur content. e.g. the Calciferous or Brassica group such as cabbage, swede, cauliflower, broccoli, kale or the Allium vegetables e.g. onion, garlic, leeks.
    As these compounds are volatile try leaving the lid off the pot or pan if steaming or stir frying so these compounds can escape into the atmosphere..
  • Avoid juicing vegetables as this destroys their healthy high fibre qualities. You are better to eat them whole raw or cooked and drink more water
  • Include raw vegetables into meals and snacks each day such as vegetables sticks with humus or tzatziki, salad vegetables into wraps for lunch or with your evening meal
  • Add vegetables to toasted sandwiches, paninis, wraps and filled rolls, omletes for lunch and casseroles for dinner.
  • Add vegetables to baked products such as carrot, pumpkin, sweetcorn or beetroot to muffins
  • Make soup in winter but rather than processing the soup, try mashing with a potato masher to leave vegetables chunky .

Eating more plant foods doesn’t mean that we should become vegetarian or vegan and never eat meat or dairy. Rather that we proportionally choose more food from plant-based sources.

If you would like help to assess your diet or to create a sustainable sports nutrition plan, that is adequate to meet your needs for growth and performance, then contact us today.

Also keep an eye out for Lea’s book How to grow and athlete from playground to podium  which will be out soon.

For more articles by Lea on similar topics:

Get into fruit and vegetables for optimal health
Boosting fibre intake offers health benefits
Juice diets are they as healthy as they sound?
Organic food markets are gaining traction

References

1.The Eat-Lancet Commission on Food, Planet, Health. An executive summary. The Lancet Jan 16 2019.

2.Dietitians Clinical handbook 2013

3. Witard O. Experts provide new guidelines to athletes on protein intake. University of Stirling 12 April 2019.

4. Aerenhouts,D.Van Cauwenberg,J. Poortmans,JR. Hauspie,R. Clarys, P. (2013). Influence of growth rate on nitrogen balance in adolescent sprint athletes. Int J sport Nutr Exerc. Metab, Aug(4):409-17

About the author View all

Lea Stening

Lea is one of New Zealand’s leading paediatric dietitians and also specialises in Sports Nutrition. She has specialised in Paediatric Nutrition for 31 years and in 1985 was the first paediatric dietitian to enter private practice in New Zealand. Lea helps families through her private consultations, public lectures, newspaper and magazine articles as well as television and radio interviews. Read more »

View all posts by Lea Stening »

Comments

Leave a Reply

Also in Children 10–18 Years View all »

  • Iron makes us happy- are you getting enough?

    Iron is important for happiness because without it our moods change and physical performance deteriorates. Are you getting enough? Read more »

  • Get children cooking this Christmas

    Increasing the confidence of children to cook from scratch is now seen as part of the strategy to reduce chronic diet related disease and obesity. We offer 12 top foods to know how to cook before leaving home. Read more »

  • How do we ‘grow’ an athlete in...

    To 'grow' a healthy athlete it takes a combination of genetics, training, hard work, good coaching, time and most of all the 'right' food. Read on and learn how. Read more »

  • How well do you feed your hair?

    We take every part of our body for granted but have you ever considered how miraculous your hair growth really is? Do you feed it well? Find out. Read more »

  • Get into fruit and vegetables for optimal health

    Do you get your 5+ A Day servings of fruit and vegetables? Learn how gardening and creative activities can improve your consumption of these foods and maximise their nutritional benefits for better health. Read more »

  • Tips to help you ‘shake off’ the...

    In a bid to reduce the intake of processed foods many food manufacturers are modifying their products to meet new food guidelines particularly regarding salt. Find out if you are still getting too much? Read more »

  • Sports supplements should be taken with care

    While some supplements are well recognised as being useful to performance others can lead to positive drug testing and disqualification as well as endanger long-term health. Read more »

  • Changing our “weight talk” may...

    A child can build their confidence and self esteem if monitoring their growth rate is accompanied by positive health messages about weight, fitness and energy to achieve in life. Read more »

  • Overcome misconceptions about weight for better...

    Despite the proliferation of information linking a healthy diet with weight control the rates of obesity around the world continue to grow.1 Could it be that adults and children misperceive their weight or lack the self- efficacy to make changes? Read more »

  • Nutrition for distance runners and “fun runs”

    Distance running and “fun runs” (and walks) of varying length and degree of difficulty are becoming popular, attracting family and community groups; recreational and elite participants. Paying attention to sports nutrition can improve an athletes performance and enjoyment of these events Read more »

  • Tune into your parenting style for better child...

    The food that children eat is influenced by TV advertising, peer pressure and their likes and dislikes but by far the greatest influence is the food that their parents choose for them at the supermarket that may also reflect their parenting style. Read more »

  • Grandparents can help fight childhood obesity

    Grandparents can offer support to parents when they recognise that feeding problems may exist in their children. Also they can help to educate the young about the importance of good nutrition to physical and mental development and disease prevention Read more »

  • Milk matters

    How safe is cow’s milk in the raw and homogenised state? When can cow’s milk be given to infants and how can we protect children against developing allergies to cow’s milk? These are just some of the questions that have come up in the media lately and are in need of some clarification Read more »

  • Playtime helps combat childhood obesity

    NZ children are getting fatter at a younger age That doesn't mean that we need to consider dieting our children or dragging our toddlers around the race track but we do need to look at some simple things we can do to get healthier together. Read more »

  • Vegetarians face extra hurdles

    Despite the apparently healthier lifestyle vegetarian athletes (like anybody) can still become overweight, hungry, bloated and suffering from multiple nutrient deficiencies. Read more »

  • Child growth rates vary

    Does your child still fit last year's school uniform? It is surprising how much growth can occur over the school holidays Read more »

  • “Free foods” for hungry children

    Free foods", while bulky, are very low in energy and filling. So their cost in terms of calories is much lower than most other dietary components, hence the term "free". As these foods are also naturally fat free they make ideal snacks for anyone trying to control body weight Read more »

  • Nutrition suffers when children smoke

    The smaller lungs and lighter weight of young children increases their vulnerability to the harmful effects of second hand smoke Read more »

  • Teach your child to cook for better health

    Is your child able to prepare a simple meal? Can you? A British poll in 1994 of seven to 15 year-old children found 93% could play computer games, but only 38% could cook a potato in its jacket in the oven. Another 61% of children could programme a video to record, but only 54% could boil an egg. A survey last year found that little had changed. Read more »

  • Party plans for children

    Birthday parties should be fun and the chance to celebrate a child’s special day with a minimum of work and cost for busy parents. If the party can be timed to fit around a normal meal time then “junk” foods can be kept to a minimum. Read more »

  • Don’t let disordered eating ruin your...

    An eating disorder can affect anyone at any age, any sport, any background and any gender. The symptoms may build slowly well before the illness becomes evident. Often it is an athletes support team such as parents, friends, team mates and coaches that pick up on the symptoms and can prevent the disorder from ruining the athletes sporting career. Read more »

  • Athletes protect your winning smile

    Athletes protect your smile and your wallet as painful tooth erosion is not only expensive it can also rob your training time and performance. Read more »

  • What are our children drinking?

    In 2015 New Zealanders consumed a total of 518 million liters of carbonated drinks. Outside of the drinking of milk and water there is real concern about the energy content of some of these beverages because of our rising incidence of diabetes and obesity. Read more »

  • “Picky” eating affects all age...

    Picky eating, food aversions or fads can affect people of all ages and can be a major source of frustration for those trying to prepare meals. Read more »

  • Community support for overweight children

    Easter can be a very difficult time for overweight children and their parents. The pressure begins in supermarkets and garages that begin stocking chocolate treats months before the holiday weekend starts. Much of this confectionary is displayed at the point of purchase and end of shopping aisles to increase the likelihood of impulse buys. Read more »

  • Drink milk for better health

    Fonterra’s announcement that it will sponsor free milk in schools is good news for the future health of young New Zealanders. Milk is promoted on the basis of bone health but there are many other health benefits that should be promoted. Read more »

  • Children’s bone growth and gut health...

    Every parent wants their children to grow. But the height that they finally reach is dependent on factors such as growth hormone, genetics and nutrient availability. While we can’t change genetics after their arrival or growth hormones easily, nutrient availability can make the difference and is something parents can influence and need to be more … Read more »

  • Teach children hygiene

    Protect your family, particularly over summer months, from food borne illnesses by teaching your children simple rules of food safety. Every year a large number of children suffer food poisoning in New Zealand caused by contaminated food. These cases can be very severe particularly in young children and the elderly who may suffer from dehydration … Read more »

  • Motivating adolescents to eat healthy foods

    Many adolescents view healthy eating negatively as either good foods/ bad foods or foods to be avoided rather than focusing on the benefits accrued by eating more healthily. Read more »

  • Aim for consistency in children’s feeding...

    Research shows that around 300,000 parents in NZ raising their children alone. Consistent nutrition messages are important to child health when care is shared between parents and other family members. Read more »

  • Vegeterian diets

    If you are a parent wanting to provide a vegetarian diet for your child then you need to take particular care to ensure that your child has an adequate intake of the following nutrients: Read more »

  • The early morning energy boost – what foods...

    Eating breakfast would have to be the most important start to your child’s day. Read more »

  • Dehydration and young athletes

    Young children and adolescents are not little adults – dehydration can be a real problem for young athletes. Find out why? Read more »

  • Helping children to cope with anxiety

    Children, like most of us initially, are afraid of things that they can’t understand or control, and strange or new situations Read more »

  • Spring into better health

    Over the past few months media attention has focused on our drinking habits. While the emphasis has been on teenage binge drinking the message is loud and clear. We all need to change our drinking habits. Read more »

  • Brain foods

    What we eat and when we eat has a profound affect on the speed at which we make decisions, learn and remember things Read more »

  • Sleep aids growth

    If children sleep in what happens to breakfast? Read more »

  • Tips for great partying this summer!

    If planning a party think back about the party you most enjoyed. Follow our tips for being a caring host. Read more »

  • Issues of concern to young athletes

    Young developing athletes are an incredibly challenging group to work with because they are usually in the middle of adolescence and experiencing considerable physical and emotional change. Read more »

  • Active young adults reap cardiovascular benefits...

    Those who enter adulthood with a good level of cardiovascular fitness have been found to be least likely to develop cardiovascular risk factors such as high blood pressure, diabetes and even metabolic syndrome later in life. Read more »

  • Hardwiring our kids

    Do you ever notice how your adolescent child hovers between needing you one day and not the next. Knowing when to help them out can be important to their nutritional intake, growth and development. Read more »

  • Teenagers – they rove-eat-sleep and grow!

    During adolescence feeding patterns change and often family mealtimes are interrupted by sporting events or after school work commitments. Read more »

  • School lunches

    While lunches can be a hassle to make they benefit a child’s growth, weight, concentration, mood, behaviour and learning ability. You can benefit too. Read more »

  • Reducing childhood obesity

    Much has been written about the reasons for childhood obesity and research is now pin pointing some important measures that parents and care givers need to be aware of in order to bring about change Read more »

  • Coping with school holidays

    School holidays can really tax the energy of parents and children and can also be a time of rapid growth and change in body weight. Read more »

  • Childhood obesity – environmental factors

    Community design in many sprawling western cities, has resulted in shops and services being more widely spaced, making it less likely for us to walk to our destination, driving to work, school and the grocery shop. Read more »

  • Dental health focus

    Oral health and nutrition have a very synergistic relationship; if we impair our functional ability to eat, we in turn also affect our diet and nutritional status. Read more »

  • Creative kids

    School holidays and weekends are a great time to get the children involved in creative activities such as cooking, gardening, shopping and art all of which can help to build theirself esteem, knowledge, confidence and better mental health. Read more »

  • Do your kids a favour – turn off the tv

    While for many families it may be seen as a good way to unwind, relax and fill in time, particularly on wet days, research is finding that television and video viewing could be harmful to our children. Read more »

  • Food for the school holidays

    Unleash the Jamie Oliver in your child these school holidays and teach your children to cook. Read more »

Would you like to subscribe to our fantastic FREE monthly newsletter?

Each month we'll keep you up-to-date with the latest nutritional articles and healthy recipes from LeaStening.com. You are free to opt out at any time, but we think you'll enjoy what we've got in-store for you.

Plus as a bonus offer — subscribe today and receive FREE weight loss tips for two weeks! Learn how a number of foods, many one would consider 'healthy', may in fact be slowing your progress.

Subscribe

Yes please, it sounds great! (and it's FREE after all).


OR

Enter

No thanks, I'm not interested (or I'm already a subscriber and really enjoying these fantastic newsletters!).