The Vegetarian Diet for Health, Fitness and Performance

William Smith is the President / CEO and Founder of the INTRAFITT Corporation which was established in California in 1992. Will has won more than twenty-eight bodybuilding championships and is also known for his role as “THUNDER” on television’s American Gladiator between 1990 – 1992. He is a National and International Speaker on Performance Nutrition and Exercise Science.

It is important to realize that people choose to follow vegetarian diets for a variety of reasons.  Many individuals today have taken a humane approach to diet and have opted to eliminate any and all animal products from their meal plans.  These individuals are referred to as Strict Vegans and obtain their nutrients from cereals, nuts, seeds, plants, grains and vegetables.  Others to a lesser extent feel that the consumption of animal derived foods such as eggs are an acceptable alternative; these individuals are known as Ovovegetarians.  The Lactovegetarian is one who will consume dairy products such as mild cheese and yogurt on a regular basis.  The Ovolactovegetarian consumes eggs and dairy products as part of their vegetarian approach.

Perhaps the most common approach to a vegetarian lifestyle is the Semivegetarian who for a variety of reasons has decided to eliminate all red meat while maintaining a diet that includes chicken, turkey and fish.  Finally, there are Pescovegetarians who eat fish but not poultry as part of their vegetarian regime.  No matter what the reasons are behind these dietary decisions, it is the responsibility of the nutrition and fitness specialist to understand the benefits and adversities related to these eating regimens, as nutrient deficiencies may occur if the diet is not properly planned.  As is the case with the strict-vegan, vitamin D and B12 may be deficient in the diet since these vitamins are not found in plants and vegetables.  Therefore, the strict vegan will need to consume products such as soy milk or a breakfast cereal that is fortified with vitamin D and B12.  Another alternative would be to use a dietary supplement. 

Mineral deficiencies such as iron, calcium and zinc may also occur in the strict vegan’s diet.  During the digestion of certain plant foods, compounds known as phytates and oxalates may form and bind to these minerals preventing them from being absorbed properly into the body.  As a result, plant foods rich in these particular minerals should be consumed on a regular basis and can be obtained from foods such as nuts, beans, broccoli, cabbage, whole wheat bread, peas and corn.

In strength and honor,
William “Billy” Smith/aka Thunder of the American Gladiators

For your individual nutrition and exercise program, visit us at www.intrafitt.com
What is INTRAFITT?

Unlike all other commercial and independent diet and exercise programs in the world that encourage you to cut calories and increase your daily activity in an effort to promote weight loss (through a negative calorie balance) so that when you eventually gain all of the weight back; you will need to repeat the entire process again and again and again!  INTRAFITT (INTRA-Cellular Fitness) is a comprehensive Individualized Nutrition and Exercise Program designed to teach you exactly How, What, When and Why to Eat, Exercise and Channel your Thoughts in order to achieve stable blood sugar and promote a favorable hormonal response.  This process in of itself directly influences the physchoneuroendocrinoimmunological (Psycho-Neuro-Endocrino-Immunological) system of the body to promote the efficient wasting of excess energy (stored body fat) while simultaneously accelerating the synthesis of new biological proteins and lean body mass which inadvertently increases the metabolic rate thus making it virtually impossible for the body to store fat ever again!

 While this may seem like a mouthful…it is a fact!  “The INTRAFITT Program and Curriculum has NO Equal and is without question a program and curriculum that every living, breathing individual desiring to live life to the fullest should participate in!  There are NO Exceptions to this Rule!

Incomplete Protein-Vegetarian Approach

William Smith is the President / CEO and Founder of the INTRAFITT Corporation which was established in California in 1992. Will has won more than twenty-eight bodybuilding championships and is also known for his role as “THUNDER” on television’s American Gladiator between 1990 – 1992. He is a National and International Speaker on Performance Nutrition and Exercise Science.

Picking up where we left off on incomplete proteins, consider the conventional vegetarian approach which requires the combining of two or more incomplete proteins in order to acquire the necessary essential amino acids needed to achieve a complete protein, such as rice and beans.  Lets assume that a vegetarian has dietary recommendations consisting of approximately three hundred and fifty calories, twenty grams of complete protein, eight grams of fat and forty-eight grams of carbohydrates at each of four meals throughout the day. Ffirst of all in order to obtain twenty grams of complete protein he/she will have to combine foods such as grains, seeds, nuts, vegetables and legumes.  If rice and beans happened to be his/her choice, what would be the proper ration of rice and beans necessary to provide a biologically acceptable amino acid profile and that would be properly  assimilated within his/her body?  Additionally, how much extra protein would need to be ingested due to the B.V. (biological value) and/or N.P.U. (net protein utilization) associated with these two foods?

1.5 oz rice                 = 150 CALS = 3 g Protein = 33 g Carbs and 0 fat
1.5 oz black beans = 146 CALS = 10g Protein= 26 g Carbs and 0 fat

It appears as though it may be difficult to comply with the above suggested parameters given the fact that in order to obtain twenty grams of complete protein at each meal, the individual would most likely exceed the recommended calorie guidelines.  Additionally a fat rich food source such as olive oil may need to be added in order to achieve the recommended fat intake.  This in itself would significantly increase the total calorie content of the meal well over the recommended guidelines.  The final concern with this dietary approach relates to the carbohydrate ratio of the meal, which appears to be disproportionately high.  As previously discussed, carbohydrates have the most significant effect on blood sugar and the insulin response.  A meal such as this may promote an unfavorable hormonal response due to the inadequacy of dietary fats and available high quality complete protein.

In health and honor,
William “Billy” Smith, Thunder of the American Gladiators

Visit us at www.intrafitt.com for your individual nutrition and exercise program.  Learn how to be fit and lean for life!  Contact me any time at gladiator@intrafitt.com