034 不吃肉会影响运动表现吗？给素食者的一些运动营养建议

***因为设备的原因本期可能偶尔有一些杂音，先跟大家说声抱歉根据美国的素食相关网站的调查显示，6%的美国人为宽泛的素食者，3%为严格的素食者，即不摄入任何动物源性的食物。调查还呈现一个有意思的数据，2/3的人（63%）会偶尔素食，只有1/3的人从来不会素食。人类文明史中素食的历史可以追溯到数千年前，但近年来我们对素食或者素食主义（veganism）主要来源于近100年的工业文明之间。无论是从调查研究，还是身边人群的主观感受，从宽泛到严格的素食在运动人群中正在越来越普遍，那么素食者在日常饮食中应该注意些什么呢？03:02 素食的收益和风险10:08 碳水化合物的摄入建议12:12 蛋白质的摄入建议17:17 脂肪的摄入建议19:43 维生素摄入建议24:25 微量元素的摄入建议29:01 可以选择性补充的补剂33:52 那些素食的世界顶级运动员们和一款推荐的白人饭43:37 素食摄入大量豆制品，会增加痛风风险吗？参考文献[1] Racing Experiences of Recreational Distance Runners followingOmnivorous, Vegetarian, and Vegan Diets (Part B)-Results from the NURMI Study(Step 2) DOI:10.3390/nu15102243.[2] High-Protein Plant-BasedDiet Versus a Protein-Matched Omnivorous Diet to Support Resistance TrainingAdaptations: A Comparison Between Habitual Vegans and Omnivores. DOI:10.1007/s40279-021-01434-9.[3] Sex-specific effects of vegetarian diet on adiponectin levels and insulin sensitivity in healthy non-obese individuals. DOI:10.1016/j.nut.2020.110862.[4] Benefits of Creatine Supplementation for VegetariansCompared to Omnivorous Athletes: A Systematic Review. DOI:10.3390/ijerph17093041.[5] Dietary factors and risk of gout and hyperuricemia: a meta-analysis and systematic review. Doi: 10.6133/apjcn.201811_27(6).0022.[6] Food Sources of Protein and Risk of Incident Gout in the Singapore Chinese Health Study. Doi: 10.1002/art.39115.[7] Effects of dietary factors on hyperuricaemia and gout: a systematic review and meta-analysis of observational studies. Doi: 10.1080/09637486.2024.2400489.

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