Vegetarian
Tofu, soy, quinoa, and pistachios
lysine
Following a vegetarian diet and getting the recommended protein intake is made a little (more/less) difficult because the digestibility of plant-based protein sources is lower than the digestibility of animal-based protein.
more
A healthy, nutritious diet, including consuming more fruits and vegetables, whole grains, and lean meats and dairy products, is generally the first step in treating
obesity
For __________, the glycogen stores in muscles are typically sufficient to supply the needed energy.
events lasting less than two hours
Eggs; milk, yogurt, low-fat cheese, cottage cheese, and other dairy products; foods that are fortified with it, such as cereal and soy products; nutritional yeast; and seafood such as clams, salmon, and tuna
vitamin B12
Fish with soft bones, such as canned salmon or sardines; broccoli and leafy green vegetables; oranges; almonds, Brazil nuts, and dried beans; and tofu
do not contain lactose but are sources of calcium
Lower sodium intake, increase consumption of dietary fiber, and limit consumption of saturated fat; replace refined starches and added sugar with whole grains, fruits, and vegetables; eat foods rich in omega-3 fatty acids, especially fish, using alcohol in moderation, and opting for low or no-fat dairy products; and emphasize vegetable-based sources of protein, such as beans and legumes as well as consuming more soy products are all ways to reduce the risk of
cardiovascular disease
For __________, a high-carbohydrate diet eaten for two to three days before the event allows glycogen storage spaces to be filled.
events that require heavy work for more than two hours
Fatty fish, such as sardines, salmon, and mackerel; egg yolks; and foods that are fortified with it, such as orange juice, cow's milk, soy milk, rice milk, and cereals
vitamin D
Eggs; certain kinds of fish, such as salmon; some ready-to-eat cereals and orange juice; some milk and milk products
foods that contain vitamin D
Become physically active and maintain a healthy weight; reduce sodium intake below 2,400 milligrams per day (or below 1,500 milligrams if you are in a high-risk group or already have been diagnosed with hypertension); use alcohol moderately; and follow the DASH diet are all actions that people can take to decrease their risk of
hypertension
For __________, it is important that glycogen stores in the muscles and liver are at a maximum.
continuous activities of three to four hours
Beans and legumes, such as chickpeas, kidney beans, and baked beans; nuts and seeds, such as almonds, peanuts, and cashews; seafood, such as oysters, crab, and lobster; yogurt and cheese; and foods fortified with it, such as milk and cereals
zinc
Type _____ diabetics are advised to consume a diet low in the types of carbohydrates that rapidly spike glucose levels (high-GI foods), to count the carbohydrates they eat, to consume healthy-carbohydrate foods, and to eat small meals frequently.
1
Fat consumption should be a minimum of _____ percent of total energy intake to preserve athletic performance.
20
Beans and legumes, such as white beans, lentils, and kidney beans; green vegetables, such as broccoli, spinach, kale, and collard greens; dried fruit, such as prunes, raisins, and apricots; whole grains; foods fortified with it, such as cereals and breads
iron
The front-line approach for treating Type _____ diabetes includes eating a healthy diet and increasing physical activity.
2
Complete protein foods such as _____, _____, and _____ contain all of the essential amino acids in relative amounts that most efficiently meet the body’s needs for growth, maintenance, and repair of muscles.
meats, dairy, and eggs
Sardines and canned salmon with bones; dairy products, such as milk, yogurt, cottage cheese, and cheese; green vegetables, such as collard greens, kale, bok choy, and broccoli; oranges and figs; tofu; almonds, Brazil nuts, sunflower seeds, tahini, and white beans; and foods fortified with it, such as cereal, orange juice, and soy, almond, and rice milk
calcium
Vegetarian athletes need to consume (more/less) dietary protein than non-vegetarians and should target the upper end of the recommended protein intake.
more
Fatty fish, such as halibut, mackerel, salmon, herring, and sardines; nuts and seeds, such as walnuts, pumpkin seeds, ground flaxseed, canola oil, and chia seeds; soybeans and soy oil; foods fortified with it, such as bread, eggs, juice, and milk
omega-3 fatty acids
Eating protein in excess of nutritional needs (has/has not) been shown to further increase muscle building.
has not