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.