Question

Case 1 – Kate, the Marathon Runner

Kate is an experienced 22-year-old marathon runner who recently successfully qualified for the Boston Marathon by shaving 20 minutes off of her personal record. While training for the marathon she became a vegetarian. Now she is considering eliminating all animal products from her diet and becoming a vegan.

1. For which, if any, of the vitamins and minerals would a vegan need to take a supplement in order to avoid deficiency?

2. How does a vegan diet affect athletic performance?

3. What are some general considerations vegan athletes should consider to optimize performance while adhering to a vegan diet?

4. Kate asks if you will help develop a vegan eating plan for her. How do you respond?

Answer 1

Vegan diet in simple refers to the foods which are completely free of animal meat and animal products .This diet is followed by 6% of people in the US.

The foods consumed by the vegan are

• Fruits
• Nuts
• Pulses, grain ,cereals
• All vegetables

They don't consume the following

• Meat
• Egg
• Sea foods
• All diary products

The vegan have increased deficiency for the following vitamins

• Vitamin D
• Vitamin B12

The vegan have increased deficiency for the following minerals

• Calcium
• Iron
• Zinc
• Creatine

#Some of the good source of these vitamins and minerals are from

• Shitake mushrooms
• Cereals which are fortified
• Nutritional yeast is a great option
• Orange juice