"Also, important to note, is that while individuals who are vegetarians may be healthy, they won't exceed expectations often. Without a source of high-protein food (supplements can only do so much), most of their energy is rapidly expelled, and the majority of vegetarians have very little to no endurance."
Note the OFTEN, Kichu. I've argued with you about this before, remember? I agreed, vegetarians may be healthy (see bold), but they won't exceed expectations often
(See bold again). YES! I whole-heartedly agree that vegetarians can be healthy. Yeah, beans have plenty of protein. Between a good mix of beans and a few hearty wheats, you can get a good balance of proteins. Plenty to keep you active. Plenty to give you endurance. The problem is that several vegetarians don't research properly. The information is wide-spread and readily available, but nowhere NEAR all vegetarians or vegans look for it.
Back to the proteins for a moment here. Now, beans provide plenty of raw protein. You look at the nutrition information, and you'll see that. Grams per serving is enormous, even compared to meat. But its the types of proteins that matters--it's a limited selection of amino acids (Beans are lysine rich, but deficient in other areas). That's where the balancing of meals comes in. You can take supplements, or you can balance your meals, or you can be unhealthy and meat-free. Balancing meals well enough to entirely avoid protein supplements is difficult if you haven't looked around. For most people, it's not an enormous concern, though--they don't work out enough to need the wide variety of proteins. They can make do with what they have. But, to be an athlete, ie run a marathon, you'll most certainly have to watch your proteins. VERY, VERY CLOSELY. In a marathon runner, they're more important than ever. Hence the "exceed expectations" clause. Meat carries immense varieties and amounts of proteins, since the animal that the meat came from derived those proteins from plants, and broke down the amino acids into a few new ones.
Essentially, humans need nine basic amino acids. One serving of meat carries moderate to good amounts of all those amino acids. In a marathon runner, they may want to intake an increased amount of these amino acids right before a run, since they'll be burning them straight away and not storing them. Otherwise, not much is needed and the average (non-vegetarian) American intakes roughly eight times as many amino acids as they need, which leads to a few health problems, notably difficulty processing calcium. Thus, the average American only needs one serving of meat a day (less than one dollar menu hamburger). More than that is unhealthy. A weight lifter ought not eat more than three servings of meat a day, since any more than that doesn't significantly boost their capability to increase muscle mass and adds to the same calcium problems.
So, back to vegetarians. A vegetarian, so long as the balance wheats (lysine deficient) with soy or something similar (lysine rich), won't have too many troubles. Also, in the average case, they don't have to balance every meal, only be sure to have both most every day. However, they still will run into endurance trouble if they don't balance their intake before extreme activity (Like marathon running, mountain climbing, or endurance biking). Some troubles might arise if they don't take supplements before such activity, as well (though non-vegetarians run into the same troubles too). In sprints or short-term activity, they'll actually exceed, since their sugars are high from fruits.
On to calcium. LIke I noted in the proteins area, most Americans don't process calcium well because they over-intake amino acids (Thank you, McDonalds). Calcium supplements won't help in this case--they just can't use the calcium, no matter how prevalent it is. Healthy diets are essential.
For vegetarians, caclium isn't an issue. They still have plenty of dairy, and they don't intake as many amino acids as a non-vegetarian, so they're probably in better shape than most here.
For vegans, it's of the utmost importance. They're not intaking more amino acids than necessary, so the process the calcium they get fine, but they need a source of it, and without dairy foods, it's somewhat difficult to find. If they don't find a supplement or a calcium-rich food that isn't dairy, they'll likely have an unpleasant encounter with osteoporosis not far down the road.
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