In response to increased levels of cholesterol and a greater risk of heart disease—or for countless other reasons—many Americans are making the switch from a diet dominated by hamburgers and hot dogs to one of veggie burgers and tofu.

But is this type of diet a wise choice for athletes who need to maintain their strength and stamina?
The answer to that question is a qualified “yes.”
Whether you are an athlete or moderately active, you must be aware of the nutritional implications of vegetarianism and choose foods that will provide you with enough calories and nutrients to keep you healthy and strong.

There are four basic types of vegetarians. The first, lacto-ovo-vegetarians, omit meat, fish and poultry from their diets, but include animal products such as eggs, milk, yogurt and cheese.

The second and third types of vegetarians are lacto-vegetarians and ovo-vegetarians. Lacto-vegetarians, while excluding eggs, do include dairy products. Conversely, ovo-vegetarians do include eggs, but exclude dairy products from their diets. Both types exclude all forms of meat. Finally, the restrictive vegan diet excludes all foods derived from animals in any form.

Regardless of what type of vegetarianism may be your preference, it is essential to have a good understanding of basic nutritional principles to choose a balanced diet.

Without this knowledge, vegetarians may find themselves deficient in nutrients generally derived from meat, eggs and/or dairy products, such as protein, iron, calcium and vitamins B12 and D.

You’re in the middle of a long workout and wondering how in the world you’re going to muster up enough energy to finish. All exercisers have been there. It’s as though someone has unscrewed the cap and let all the fuel out of your tank.

So what should you reach for to help you comfortably finish your workout? Sports-product manufacturers have come up with all sorts of new items to help you do just that. But are they really any better than the old standards: water, a banana or a bagel?
Before we answer that question, a caveat: There is no single solution that works for everyone. Once you explore your options, you can determine which is best for your body’s particular needs.

There are few things more essential to maintaining performance than staying hydrated throughout your workout. Water is an obvious first choice, but you may need extra energy in the form of carbohydrates to get through a particularly long or strenuous exercise session. 

If this is the case, energy bars or gels and sports drinks may be the answer to your depleted energy supply. What follows is a breakdown of the pros and cons of each of your options.