Web viewMeal #5: (post judging) 4 oz protein + 1 tablespoon oil (coconut or olive oil) Meal #6 (~2hrs after meal #5): ½ white rice or 4 oz sweet potatoes

Vegetarian Fitness Competitor: A Case Study, Research and Diet Report

Danielle Selden, Sara Hoverson, Courtney Puidk, Amber Leon

Sports Nutrition- Dr. Harris- 6-6-2012

Introduction

The sport of bodybuilding is not new or unfamiliar in the sports arena but the various divisions

often are, particularly fitness. As the sport gained popularity and as many female athletes began to join,

new divisions arose. Today women can compete in categories ranging from bikini, fitness, figure,

physique, or bodybuilding. Each of these categories having a different aesthetic appearance; bikini

women will look more like fitness models seen in popular magazines, fitness and figure will have a

harder look with more muscle and defined separation between muscle groups, (although fitness

competitors tend to be slightly less hard), while physique ladies will have a harder look with a bit more

muscle than fitness/figure girls. Lastly women in bodybuilding will generally have a significantly larger

muscle mass with muscle separation and visible striation. Each division requires a somewhat different

approach to training and dieting.

It is our intent to present the following case study of a 30-year-old vegetarian fitness

competitor, to enable readers to navigate through current research, and although individually based and

assessed, feel confident in understanding and implementing dieting and training components necessary

to achieve the aesthetics and condition to be a successful vegetarian fitness competitor. This paper will

provide an overview of the sport of fitness and current research to support information throughout the

paper. It will also include a current nutritional assessment and diet analysis as well as a training plan and

performance plan highlighting a diet to provide optimal results during training and on competition day.

Overview of a fitness competitor

Our athlete, AW, participates in fitness/figure competitions, a class of physique-exhibition

events for women. The event bears a resemblance to bodybuilding, but emphasizes muscle tone instead

of muscle size, and fitness competitors must also perform an anaerobic routine. Women in fitness

competitions are judged in two stages: 1) The swimsuit round, where competitors wear two piece

swimsuits and judges score them on muscle mass, separation between muscle groups, symmetry and

leanness; 2) the routine round, where competitors must perform an anaerobic routine (dance,

gymnastics, strength, flexibility etc). Figure competitions differ slightly in that they are judged solely in

two piece swimsuits on symmetry, muscle characteristics (athletic vs. feminine), conditioning, and

leanness (1).

The metabolic demands of fitness competing are much like those of bodybuilding, but require

an athletic ability absent in other divisions. The season goes in waves; in off-season athletes generally

Danielle Selden, Sara Hoverson, Courtney Puidk, Amber Leon 2

gain 14lb that they lose once the season comes on again. It is important that athletes allow themselves a

lengthy off-season to increase calories to allow muscles and body systems to recover. The first stage of

training involves building muscle mass by placing a great load of anaerobic stress on the muscles

repeatedly with high intensity resistance training and free weights while performing minimal (if any)

aerobic cardiovascular activity. Lifts are heavy and include a high volume of sets with a low volume of

reps. Athletes pair this tough muscle training with extra calorie consumption to support the building of

muscle mass (2). The second stage of training is directed towards reducing body fat for increased muscle

definition visibility. Athletes typically reduce their total calorie consumption and add aerobic exercise

during this phase to support their goals for competition day (2). Because of the dichotomy of training

seasons and phases, the metabolic demands of the physique athlete change throughout the year. During

the early season, athletes must consume enough glycogen to fuel the muscles as well as extra calories to

support increased muscle mass. Closer to event day, athletes cut calories and add cardio to burn fat and

tease out muscle definition. A few days before the event, athletes generally cut even more calories,

begin restricting sodium and fluids, and consume more carbohydrates than usual to pack the muscles

with maximum glycogen (2). No matter the time of year, physique athletes must fuel the body

frequently (about every 3 hours) so that calories are converted to muscle and not to fat. This means 6 or

7 meals throughout the day, because if many calories are consumed at once, calories that are not

turned into muscle are saved as fat. With small, frequent meals the body has a greater capacity to

efficiently convert energy to muscle (2).

Nutritional requirements for the physique athlete include 1.2-1.7g/kg protein per day (25-30% of

total kcal), 15-25% kcal from healthy fats, and 55-60%kcal from carbohydrates (2). These

recommendations support the fueling of muscles with carbohydrates and limits fat intake so that it is

more difficult to gain fat mass. Protein fills in the gap of high carbohydrate/low fat diets and is higher

than the recommendations for the general public because physique athletes need protein to support

muscle anabolism. Overall, the physique athlete should be consuming less fat, more protein, and more

carbohydrates than USDA recommendations suggest for non-athletes (2). This eating pattern is typical of

an off-season competitor. As athletes begin to cut, calorie and carbohydrate intake decreases

significantly while protein and fat are increased. Calories intake can range from 12-16kg per pound of

body weight while carbs can be as low as 10% to 30% of total kcal. Many physique athletes will cycle

their carbohydrate intake throughout the week (ie: high, moderate, and low intake) and include

scheduled “cheat meals” one to two times per week. As the carbohydrate consumption varies so too

does protein and fat in order to balance overall energy intake. Typically one to two days before the


show athletes will begin a slow carb load to achieve a fuller muscle pump while alternating with protein

and fat meals. To avoid slow digestion food intake on the day of competition is primarily carbohydrate

with protein and fat added depending on the show schedule; one day or two day event.

Current Research

An important nutritional concern for the female athlete is protein deficiency, which is associated

with medical problems, specifically the loss of regular menstrual cycles (3). This condition is called

amenorrhea, which is defined as the absence of a menstrual period in women of reproductive age (4).

Athletic women, who fall into obsession with trying to lose weight, consume a very low-calorie and low-

protein “vegetarian” diet. With this behavior, a drastic restriction of food intake can lead to

amenorrhea. Research suggests that amenorrheic athletes have a two to four times higher risk for

suffering a stress facture than do regularly menstruating athletes (2,Clark, Nelson, and Evans 1988).

Quah, Poh, Ng, and Noor conducted a study that looks at the prevalence of the female athlete triad and

factors associated with this condition among athletes participating in different sports. 67 elite female

athletes, aged between 13-30 participated and were subdivided into “leanness” and “non-leanness”

groups. Participants were assessed for eating disorders, menstrual irregularity, and bone quality. What

Quah et al. found is that the prevalence of the female athlete triad was low (1.9%), but the prevalence

for an individual triad component was high, especially in the leanness group. Furthermore, the

prevalence of subjects who were at risk for menstrual irregularity, poor bone quality and eating

disorders were 47.6%, 13.3%, and 89.2% respectively (5). It is important to understand how these three

factors interrelate and how there can be an increased risk for developing the female athlete triad,

especially those participating in sports that emphasize a lean physique.

A review article titled, “Special Nutritional Concerns for the female athlete” by Kathe A. Gabel,

PhD, RD, LD, looks at how the overall inadequate dietary intake is the primary nutritional concern for

today’s female athlete. Concerns for the female athlete triad is especially high in athletes competing in

leanness sports, such as figure competitors (6). Gabel addresses strategies to treat and prevent the

female athlete triad. These strategies include: pre-participation screening to identify high-risk athletes,

asking behavioral oriented questions, and assessing an athlete’s food record. If the athlete is diagnosed

with any symptom of the triad, the primary goal of therapy is to increase energy availability, either by

increasing food intake or decreasing energy expenditure, for the eventual restoration of reproductive

and metabolic hormones (6). Increased awareness to this specific nutritional concern can help decrease

the amount of female athletes who fall victim to this debilitating condition.


A potential compounding variable to the triad is the consumption of a vegetarian diet, however,

its important to note that vegetarian diets can be associated with a number of health benefits: lower

risk of death from heart disease, lower low-density lipoproteins (LDL) cholesterol levels, lower blood

pressure, lower rates of type II diabetes, lower body mass index, and lower rates of cancers (7). Though

the avoidance of meat and other animal products alone does not explain the above health benefits; the

primary dietary factor that likely confers these health benefits is the increased consumption of whole

plant foods (fruits, vegetables, whole grains, seeds, nuts, beans) and the associated valuable nutrients

such as fiber, antioxidants, vitamins, mineral, and phytochemicals (7). As Nancy Clark would put it,

“Adopting a balanced vegetarian diet is indeed a good investment in good health.” The trick to eating a

balanced vegetarian diet is to make the effort to replace meat with beans (3). If you eliminate a source

of animal protein, you need to replace it with a high quality source of plant protein: kidney beans,

soybeans, chickpeas, tofu, peanut butter, nuts and other forms of plant proteins are good substitutes. It

is widely assumed that as an athlete one must eat an omnivorous diet, but provided the correct

education vegetarian diets can properly fuel an athlete. Furthermore, contrary to popular belief, not all

physique/bodybuilding athletes follow a highly supplemented omnivorous diet with an overabundance

of protein and little else; many of these athletes achieve a high level of success in their sport as

vegetarians. To date, not much attention has been given to researching vegetarian physique athletes

specifically, but there is research that supports the use of calorie restriction and exercise to achieve low

body fat percentages while maintaining a high degree of muscle mass.

Redman et al. studied forty-six healthy non-obese men and women randomized in four groups

for 24 weeks to assess calorie restricted diets (CR), calorie restricted diets plus exercise (CR + EX), and

low calorie diets (LCD). The control group consumed a diet based on the American Heart Association

guidelines of 30%kcal from fat, 15%kcal from protein, and 55%kcal from carbohydrates. The CR group

consumed a diet 25% lower than baseline energy requirements, CR +EX consumed a diet 12.5% lower

with a 12.5% increase in energy expenditure through structured aerobic exercise, and lastly the LCD

group consumed a low calorie diet consisting of 890kcal/day to achieve a 15% reduction in body mass

followed by weight maintenance (8). During weeks 1-12 and 22-24 participants were provided with all

meals based on individual energy intake targets whereas weeks 13-21 allowed participants to self-select

meals based on their individual targets. Results showed bodyweight and body fatness reductions in all

three intervention groups with CR and CR +EX exhibiting the same degree of loss. Visceral fat was

reduced by ~30% in the CR + EX group and also in the CR group but the LCD group showed the most


marked changes with the greatest loss of visceral fat (8). Strategic calorie reductions such as what was

demonstrated in this study are often used during the second phase of training.

As mentioned above, the two phases of training and dieting vary significantly in macronutrient

content and anaerobic training. During the first phase, or off-season, it is advantageous to remain in

positive energy balance, thus athletes consume a higher calorie/higher carbohydrate diet to capitalize

muscle mass accretion. Macronutrient composition for maximal muscle mass accretion should include

adequate protein to account for the increased rate of muscle protein degradation and synthesis that

occurs in response to high intensity resistance exercise. Phase two of training initiates the body fat melt

down through negative energy balance and requires a lower calorie/ lower carbohydrate diet along with

increased energy expenditure to achieve the desired lean stage appearance. Increased training volume

coupled with a decreased energy intake will work to minimize subcutaneous fat while enhancing muscle

definition. Maintaining muscle gain from the off-season requires athletes to adjust their training

regimen and manipulate macronutrients and timing of those nutrients within the diet. Diet at this stage

consists of a decrease in calories (amount varying based on weeks from competition and amount of

body fat loss required), decrease in carbohydrates, and increases in protein and fat.

In a study examining whether increased protein confers benefits attributed to popular low-

carbohydrate diets, Weigle et al. studied 19 healthy participants placed on the following sequential

diets: a weight maintenance diet (15% protein, 35% fat, and 50% carbohydrate) for two weeks and an

isocaloric diet (30% protein, 20% fat, and 50% carbohydrate) for 2 weeks where the participants were

instructed to eat all food provided. The subjects also participated in an ad libitum diet (30% protein,

20% fat, and 50% carbohydrate) for 12 weeks where they were instructed to eat only as much of the

diet as they wished. During the four week isocaloric phase, results showed a 15% increase in energy

from protein while the participants maintained a stable body weight. In addition, they reported

decreased hunger and increased satiety along with a spontaneous decreased caloric intake of 494

±74kcal/d within 24 hours of starting the ad libitum diet, which may be mediated by increased central

nervous system leptin sensitivity (9). In this same study the authors concluded that increased protein

intakes promote negative energy balance and loss of body fat via two mechanisms; first through the

anorexic effect of protein and second through protein’s ability to produce greater satiety than other

macronutrients. When placing an athlete on a hypo-energetic, low carbohydrate diet research has also

demonstrated an increased need for protein to offset weight loss of lean muscle. Kreiger et al, in a meta-

regression, concluded that energy restriction can decrease nitrogen balance and thus decrease the

amount of protein and fat free mass retained by the body. This conclusion shows that an increase in


protein intake would increase nitrogen balance and ultimately increase the amount of fat free mass

retained (10). As a significant predictor of fat free mass retention, higher protein intake during long term

energy restriction is needed and therefore the RDA for protein may not be sufficient to meet the

increased needs. Understanding these concepts is key to building a successful diet for a physique

competitor, however high protein diets aren’t without controversy.

Research has also shown that high protein diets could be causative agents in metabolic acidosis

manifested by increased urinary excretion of nitrogen and calcium. A study conducted by Hyerang et al,

sought to address this concern by looking at the metabolic responses of a high protein diet in eight elite

Korean bodybuilders performing high-intensity resistance exercise. Athletes completed three-day food

records (with the inclusion of supplements), which were analyzed by the same dietician using th

Computer Aided Nutritional Analysis program version 3.0. Per the results, it was noted that subjects

consumed large amounts of protein (4.3-1.2 g/kg BW/day), calories (5,621.7-1,354.7 kcal/day), and

vitamins and minerals, including potassium and calcium. Serum creatine and potassium, urinary nitrogen

and creatine were observed as higher than the normal reference ranges, while urinary calcium and

phosphorous were on the border of the upper limit reference range; however, evidence of metabolic

acidosis in response to a high protein diet was not shown in this case. This observation can perhaps be

explained by the increased urinary excretion of urea nitrogen and creatine in response to high rates of

protein metabolism that follow high protein intake and muscle turnover (11). This study suggests that

acid-base homeostasis may be retained in high protein diets with adequate supplementation of

potassium and calcium.

In terms of adding additional calories, these should be provided by healthy fats including

monounsaturated and polyunsaturated fatty acids as well as smaller amounts of saturated fats from

natural sources such as coconut oil. A recent study suggests that supplementation with omega-3 fatty

acids in particular may be especially beneficial by attenuating exercise induced inflammation and

oxidative stress (7). Maintenance of proper fat within the diet will help to ensure the athlete will have

proper cell membrane structure, hormone production, and fat-soluble nutrient absorption. Fats will also

provide satiety and increase flavor palatability.

Beyond daily nutritional strategies to stimulate body fat loss, nutrition surrounding training

sessions is equally important. Under normal conditions, carbohydrates and to varying degrees fats, are

the main sources of fuel for ATP synthesis in skeletal muscle. The ratio between fat and carbohydrate

oxidation during exercise depends on pre-exercise substrate levels, the exercise duration and intensity

(12). Civitarese et al conducted a randomized, blinded, crossover study in 2005 to determine the effects


of glucose ingestion during exercise on exercise-induced gene expression of skeletal muscle fat oxidative

genes. Seven untrained healthy men underwent a single two-hour bout of moderate-intensity exercise

with or without glucose ingestion on two separate occasions. On test days, participants had a

percutaneous muscle biopsy taken from the vastus lateralis muscle after an overnight fast. During the

first trial 1.4g/kg body weight of glucose solution (dissolved in water to a 20% solution with 1mL lemon

juice) was ingested proceeded by of one-hour bed rest before exercising at 50% maximal power output

for two hours. Blood samples were taken at 30, 60, 90, 120, 180, 240, 300, and 360 minutes and an

additional 0.35% glucose solution (dissolved in water to a 10% solution with 1 mL lemon juice) at 10, 30,

60, 90, 180, 240, and 300 minutes (13). A second muscle biopsy was taken immediately at cessation

followed by two more at one and four hours post exercise. After one week the second trial was

conducted using the same protocol, however, subjects remained fasted before, during, and after

exercise receiving only a lemon flavored water solution. Results showed a decrease in blood glucose

concentration during the fasted state relative to the fed state (P<0.01), an increase in plasma free fatty

acid concentration during exercise in the fasted state that remained unchanged after glucose ingestion

(P< 0.01), and a lower respiratory quotient in the fasted vs. glucose fed state (P< 0.01). This resulted in a

37 ± 9% higher fat oxidation in the fasted state (13). Civitarese at al. concluded that glucose ingestion

suppresses the exercise-induced adaptive changes that would favor fat oxidative capacity. Exercising in a

fasted state exhibits beneficial fat burning potential desirable to physique athletes however, it is

desirable to supplement before exercise with branched chain amino acids (BCAA).

A review by Negro et al. concluded that BCCA supplements attenuate exercise induced muscle

damage and promote muscle protein synthesis (14). Ingestion of a BCCA load 15-20 minutes before

exercise has been shown to increase intracellular and arterial BCCA and reduce essential fatty acid

release from muscle during exercise thereby acting anti-catabolic in nature. This same study highlighted

various research supporting BCAA consumption pre-exercise to diminish delayed onset muscle soreness

and combat muscle fatigue for several days after. Besides BCAA, another supplement suggested to

support the anaerobic metabolism associated with resistance training is the use of creatine with

research suggesting a greater benefit for vegetarian athletes.

Creatine in nature, is mostly found in meat, fish, and poultry in an omnivorous diet, which

means that vegetarian diets often lack the significant creatine levels and decrease the muscle creatine

pool in ones body. A research article by Burke at el., titled the “Effects of creatine and Weight Training

on Muscle Creatine and Performance in Vegetarians”, compared the change in muscle creatine, fiber

morphology, body composition, hydration status, and exercise performance between vegetarians and


non-vegetarians with 8 weeks of creatine supplementation and resistance training (15). Eighteen

vegetarians (V) and 24 non-vegetarians (NV) aged 19-55 years old, were randomly assigned to four

groups: V + creatine, V + placebo, NV + creatine, NV + placebo. Before and after the study muscle

biopsies were taken, body composition was assessed (DXA), and strength was assessed using press

machines. Researchers found that lacto-ovo-vegetarians have lower resting intramuscular

concentrations of total creatine as compared with an omnivorous diet (15). This study suggested that

supplementing with creatine in vegetarian diets may lead to greater phosphocreatine, total creatine,

and a greater increase in lean tissue mass, and therefore total work output would be highly beneficial

for a fitness athlete relying on the phosphocreatine and glycolysis systems.

Nutrition Assessment

AW is a 30 y/o female and is 5’3” ½ currently weighing 120 pounds and has 18% body fat. She is

healthy with no know health concerns, doesn’t smoke and rarely drinks alcohol. Her current training

schedule demands that she train with weights five times per week and does 30-45 minute moderated

intensity cardio or 30 minute high intensity interval training one to two times per week. As she

transitions out of her off season her goal is to lean down to around eight percent body fat while

maintaining her lean body mass. While getting lean AW also needs to maintain the ability to perform a

two-minute high intensity routine that incorporates strength, flexibility, and gymnastics.

Resting Metabolic Rate (Mifflin): 1,287kcal/day: Total Daily Energy Expenditure (AF 1.8): 2,333kcal/day

Pre-contest nutrient breakdown (10 weeks out from first show): 130#/16kcal= ~1500kcal/day

Resistance training days: 40% PRO: 150g, 30% CHO: 110g, 30% FAT: 50g

Non resistance training days: 45% PRO: 169g, 15% CHO: 56g, 40% FAT: 67g

Diet Analysis

3-day diet history:

Drinks ½-1gallon water per day

Day 1:

Meal #1: 1 cup cooked oats, ½ cup blueberries, 2 eggs scrambled with 1 cup asparagus plus 1

tablespoon salsa, 16 oz vanilla almond milk latte.

Meal #2: ½ c black beans over 1 cup brown rice, ½ cup broccoli, ½ c zucchini, ½ c red peppers, ½

avocado, 1 flying apron ginger molasses cookie.


Meal #3: (pre-workout) 1 banana, small handful walnuts, 1 scoop soy protein powder shake with (sun

warrior).

Meal #4: (post-workout) 1 multigrain bagel 2 tablespoons almond butter, 3 cups spinach, small handful

pumpkin seeds, ½ c sliced strawberries, 6 oz grilled tofu, 1 tablespoon olive oil, 1 tablespoon balsamic

vinegar.

Meal #5: (post 30 min HIT session) ½ c quinoa, 1 cup roasted eggplant, 1 cup leafy greens

Day 2:

Meal #1: 1 cup cooked oats, ½ grapefruit, 1 scoop soy protein powder shake.

Meal #2: 8 ounces Greek yogurt, 2 handful raw almonds, 1 handful dried apricots drizzled with honey,

16 oz vanilla almond milk latte.

Meal #3: (pre-workout) 1 scoop BCAA drink

Meal # 4: (post-workout weights and cardio) 1 cup portabella mushroom caps, ½ cup chopped onions, 2

cups spinach, 4 oz tempeh, 1 clove garlic, salt and pepper, basil, oregano, 1/2 cup whole wheat penne

pasta , drizzle olive oil and balsamic vinegar.

Meal #5: 1 Morning Star veggie burger, 1 multigrain bun, two leaves green leaf lettuce, 1 tablespoon

pesto, 2 slices tomato, 1 cup mixed veggies, 1 handful raw mixed nuts.

Meal #6: Soy protein pudding (1 scoop protein powder, 1 tablespoon almond butter, ~1/4 cup almond

milk).

Day 3 (Saturday):

Meal #1: 1 vegan scone, 16 oz vanilla almond milk latte.

Meal #2: Green smoothie (2 cups spinach, 1-1 ¼ cup coconut milk, 1 tablespoon flax seed, 1 banana,

ice).

Meal #3: Caprese sandwich (2 slices foccacia bread, ~ 3 oz mozzarella cheese, 6 slices tomato, ~6

medium basil leaves), 1 cup sliced mixed fruit)

Meal #4: ~2 cups vegetable soup, 15 seaweed chips, ~1 cup raw mixed nuts, 16 ounce beer.

Meal #5: 4 slices homemade garlic pesto veggie pizza (1 whole wheat tortilla, 2 tablespoons walnut

pesto, ¼ c artichoke hearts, ¼ c roasted red peppers, 1 ounce goat cheese).

NutrientValue Day 1

Value Day 2

Value Day 3

3 Day Average RDI

RDI% of # Day Average

Calories (kcal) 3089.94 2543.91 2895.86 2843.24 2569.97 110.6Protein (g) 146.56 133.67 90.88 123.7 43.54 284.1CHO (g) 370.3 255.06 342.39 322.58 353.37 91.3Dietary Fiber (g) 61.18 38.52 43.61 143.31 35.98 398.3Fat (g) 132.31 124.82 126.85 127.99 79.95 160.08


Cholesterol (mg) 376.27 59.46 106.09 180.61 300 60.2Water (g) 5216.47 4677.79 4811.33 4901.86 2700 181.6Vit A - RAE 673.23 611.67 312.62 532.51 700 76.07Vit B12 (mcg) 0.93 0.2 0.17 0.43 2.4 179.2Vit C (mg) 327.46 83.27 37.22 149.32 75 199.1Vit D (mcg) 2.2 0.88 0.31 1.13 15 7.53Calcium (mg) 1935.86 1180.14 1543.99 1553.33 1000 155.3Iodine (mcg) 68.25 5.11 10.24 27.87 150 18.6Iron (mg) 26.96 16.83 21.73 21.84 18 121.3Magnesium (mg) 922.3 630.9 556.4 703.2 310 226.84Potassium (mg) 4314.47 3287.66 2879.17 3493.77 4700 74.33Sodium (mg) 1358.45 1149.45 4755.27 2421.06 2300 105.26Zinc (mg) 15.62 9.43 8.47 11.17 8 139.63Omega 3-Fatty Acids (g) 4.65 0.5 0.52 1.89Omega 6-Fatty Acids (g) 36.67 17.33 18.14 24.05

Training Day Diet 1500kcal: seaweed for iodine or iodized salt, b complex vitamins, pair iron rich veggies

with a vitamin C source to get the maximum amount of iron. All values are when cooked, not raw. No

corn or peas. BCAA drink before workout.

Meal #1 – 1/3 cup cooked oats with ½ cup mixed berries and dry roasted pumpkin seeds, 5oz wt of

boiled eggs with 1 cup steamed kale with iodized salt

Meal #2 – Southwestern tofu with: 5oz sautéed tofu with cayenne and cumin, ¼ cup black beans, ½ cup

roasted veg to include red onion, poblano peppers, red bell pepper and cilantro, and 1 cup roasted

green beans and tomatillos

Meal #3 – Smoothie with 2oz scoop protein powder, 1 cup spinach, ½ cup roasted carrots

Meal #4 – 5 oz tempeh, with 1/2 cup roasted Brussels sprouts with 1oz roasted sweet potatoes and red

onion all tossed with lemon juice and 1/2 T lavender enfused olive oil

Meal #5 – 5oz serving of a veggie burger with slice of cheddar cheese, served under 1 cup steamed

asparagus/broccoli mixture and 1 cup zucchini and summer squash

Nutrient Resistance Day RDI RDI %Calories (kcal) 1853.44 1500 123.56Protein (g) 162.96 150 108.64CHO (g) 167.28 112.5 148.49Dietary Fiber (g) 44.13 35.38 124.75Fat (g) 69.58 50 139.17Cholesterol (mg) 546.44 300 182.15Water (g) 5260.67 2700 194.84Vit A - RAE 3134.58 700 447.8


Vit B12 (mcg) 1.89 2.4 78.73Vit C (mg) 259.96 75 246.62Vit D (mcg) 3.2 15 21.36Calcium (mg) 1053.72 1000 105.37Iodine (mcg) 360.56 150 240.37Iron (mg) 21.67 18 120.39Magnesium (mg) 435.94 310 140.63Potassium (mg) 3558.37 4700 75.71Sodium (mg) 4192.03 2300 182.26Zinc (mg) 9.24 8 115.51Omega 3-Fatty Acids (g) 1.2Omega 6-Fatty Acids (g) 11.81

Non-resistance Training Day Menu:

Meal #1- smoothie with 1 cup spinach, ½ cup blueberries, 1cup yogurt and ¼ cup almonds

Meal #2- 1 cup arugula and watercress salad with 4oz tofu, ½ cup lima beans and ½ cup

radicchio/radish/leek mixture with 1 t rice wine vinegar

Meal #3- 5 oz sautéed tempeh with 1 cup Chinese cabbage and broccoli rabe with ½ t iodized salt

½ cup mixed berries with 4oz soy milk

Meal #4- 5oz poached eggs served over ½ cup roasted asparagus and ½ cup roasted cherry tomatoes all

topped with 1oz avocado

Meal #5 – tofu/vegetable soup – 1 cup vegetable broth with 5oz braised tofu, 1 cup braised green

beans, green onions, celery, and kale, and 1 cup braised carrots, and sweet potato all cooked with salt

and pepper topped with pumpkin seeds

Nutrient Non-resistance Day RDI RDI %Calories (kcal) 1490.28 1500 100.66Protein (g) 150.78 165.75 90.97CHO (g) 94.82 64.25 146.57Dietary Fiber (g) 29.07 35.38 82.17Fat (g) 67.14 66.70 100.66Cholesterol (mg) 629.36 300 209.79Water (g) 5798.57 2700 214.76Vit A - RAE 2945.85 700 420.84Vit B12 (mcg) 1.56 2.4 65.14Vit C (mg) 310.70 75 414.26Vit D (mcg) 3.40 15 22.68Calcium (mg) 1664.72 1000 166.47Iodine (mcg) 366.89 150 244.59Iron (mg) 28.53 18 158.52Magnesium (mg) 600.94 310 193.85Potassium (mg) 4577.71 4700 97.40


Sodium (mg) 6598.26 2300 286.88Zinc (mg) 10.37 8 129.60Omega 3-Fatty Acids (g) 1.18Omega 6-Fatty Acids (g) 10.31

Training Plan

Monday: Back and Bi’s + 1-2hrs gymnastics/routine practice

Tuesday: Legs

Wednesday: 45 minutes low-moderate intensity cardio + light routine practice

Thursday: 30-40 minutes low-moderate intensity cardio + 1-2hrs gymnastics/routine practice

Friday: Chest/Shoulders/Tri’s + 30 minutes low-moderate intensity cardio

Saturday: 45 minutes metabolic circuit training

Sunday: Rest or 30 minutes low intensity cardio

*Monday, Tuesday, and Friday follow resistance training plan menu.

*Wednesday, Thursday, Saturday, and Sunday follow non-resistance training plan menu.

**Cardio is kept low at this point to maintain lean body mass. Adjustments to workouts and diet will be

made accordingly as show approaches and with weekly physique assessments.

Performance Plan

Amount and type of carbohydrates eaten will vary depending on AW’s physique upon waking and

throughout the day. Water will be cut most likely between 6-7pm the night before competition. Sips of

water may be taken on day of competition.

Meal #1: 1 cup cream of rice + drizzle of honey + 1 oz gummy bears

Meal #2: 4 oz sweet potatoes

Meal #3: if this is close to stage (routine) time 1 oz gummy bears or sugary low fat candy

Meal #4: (if needed before two-piece round): 1 small orange

Meal #5: (post judging) 4 oz protein + 1 tablespoon oil (coconut or olive oil)

Meal #6 (~2hrs after meal #5): ½ white rice or 4 oz sweet potatoes

Meal #7 (night show before routine): 1 small orange

Meal #8 (if needed before two-piece round) ~1 oz sugary low fat candy

Meal # 9: your choice! Enjoy!!


Food Guide & Animoto Video

Please see video presentation and for food guide- Please see appendix A of this paper and Moodle

upload.

Conclusion

The journey from gym to stage takes care and determination. One must commit to sticking to a

rigorous training and diet plan months before competition. As AW transitions out of a bulking phase

and into a cutting phase, macronutrient manipulation and timing become a crucial component to her

training. Vegetarian athletes can be successful with a sound plan that provides all essential nutrients

and fuel substrates to maintain energy. In addition to eating whole foods, supplementation to ensure

adequate B12, zinc, iodine, iron, and vitamin C (to increase iron bioavailability) will support the overall

health of a vegetarian athlete. Further support and enhanced training supplementation with creatine

and BCAA will benefit strength/physique athletes. The research presented supports the diet and

training methods outlined to maximize fat loss with minimal muscle loss.

*Dr. Harris please note that this paper is 19 pages, but consider that the title page, references, and

appendix is not counted in the page limit of 15 pages. They are supplemental to our research.

References and Citation- ADA Style (AMA)

1. Wikipedia. Fitness and Figure Competition. Available at:

http://en.wikipedia.org/wiki/Fitness_and_figure_competition. Last updated May 11, 2012. Accessed

June 1, 2012.

2. Benardot, D. Advanced Sports Nutrition. 2nd Edition. Champaign, IL: Human Kinetics Versa Press;

2012: 265-268.

3. Clark, N. Nancy Clark’s Sports Nutrition Guidebook. 4th ed. Champaign, IL: Human Kinetics; 2008:

134-135

4. Wikipedia. Amenorrhea. Available at: http://en.wikipedia.org/wiki/Amenorrhea. Accessed June 2,

2012.


5. Quah V Y, Poh K B, Ng O L, Noor I M. The female athlete triad amoung elite Malaysian athletes:

prevalence and association factors. Asia Pac J Clin Nutr. 2009; 18:2:200-208

6. Gabel, K A. Special Nutritional Concerns for the Female Athlete. Current Sports Medicine Reports.

2006; 5:187-191.

7. Fuhrman J, Ferreri D. M. Fueling the Vegetarian (Vegan) Athlete. Current Sports Medicine Reports.

2010; 9:4:233-241.

8. Redman L M, Velduis J D, Rood J, Smith S R, Williamson D, Racussin E. The effect of calorie restriction

interventions on growth hormone secretion in nonobese men and women. Aging cell. 2010; 9: 32-9

9. Weigle D S, Breen P A, Matthys C C, Callahan H S, Meeuws K E, Burden V R, Purnell J Q. A high protein

diet induces sustained reductions in appitite, ad libitum calorie intake, and body weight despite

compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005; 82:41-

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10. Kreiger J W, Sitren H S, Daniels M J, Langkamp-Henken B. Effects of variation in protein and

carbohydrate intake on body mass and composition during energy restriction: a mega-regression. Am J

Clin Nutr. 2006; 83:260-74

11. Hyerang K, Saningun L, Choue R. Metabolic responses to high protein diet in Korean elite

bodybuilders with high-intensity resistance exercise. Journal of the International Society of Sports

Nutrition. 2011; 8:10:1-6

12. Roepstorff C, Halberg N, Hillig T, Saha A K, Ruderman N B, Wojtaszewski F P J, Richter E A, Kiens B.

Malonyl-CoA and carnitine in regulation of fat oxidation in human skeletal muscle during exercise. Am J

Physicol Endocrinology and Metabolism. 2005; 288:E133-E142.

13. Crivitarese A E, Hesselink M K, Russel A P, Ravussin E, Schrauwen P. Glucose ingestion during

exercise blunts exercise-induced gene expression of skeletal muscle fat oxidative genes. Am J physiol

Endocrinol Metab. 2005;289:E1023-E1029


14. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not

enhance athletic performance but affects muscle recovery and the immune system. J sports Med Phys

Fitness. 2008;48:347-51.

15. Burke D G, Chilibeck P D, Parise G, Candow D G, Mahoney D, Tarnopolsky M. Effect of Creatine and

Weight training on Muscle Creatine and Performance in Vegetarians. Medicine & Science in Sports &

Exercise. 2003; 35:11:1946-1955.

Appendix A- Food Guide (figure for credit)


This photo represents a typical vegetarian athlete’s portion distribution of roughly 50% CHO, 30% PRO, and 15% Fat.


This photo represents the distribution for a fitness competitor athlete who is vegetarian of CHO, PRO, and Fat. Depending on the type of training done in a day, these values will fluctuate slightly. When this happens, leaner proteins can be chosen, such as the nuts, hummus and beans versus the peanut butter in order to keep protein levels high, but reduce fat content on resistance training days for example. On non-resistance training days, the opposite may suffice in order to reduce the balance of protein and fat, as well as choosing less starchy vegetables such Brussels sprouts versus potatoes to reduce the carbohydrate percentages.

Resistance training day percentages40% PRO30% CHO30% FAT

Non-resistance training day percentages45% PRO15% CHO40% FAT


Documents

Web viewMeal #5: (post judging) 4 oz protein + 1 tablespoon oil (coconut or olive oil) Meal #6 (~2hrs after meal #5): ½ white rice or 4 oz sweet potatoes