I have found that the lack of meat protein creates a large caloric defecit in my daily food diary. I am a strict vegetarian, though the only dairy product I consume is non fat plain yogurt, (its part of my home-brew recovery snack)
My skin has cleared up alot since going vegetarian 3+ years ago also.

About two months ago I returned to the vegetarian lifestyle after 2 yrs (after 8yrs of veg) of eating meat.

I feel heaps better and am able to train harder now. I attribute it to just eating things that are more readily digestable in general. eating meat always made me feel very sluggish.

I do however, have to be aware of how many calories and how much protein I get each day to avoid bonking while training or over-training in general.

When I began eating meat 2yrs ago it was because I was in my most intense year of collegiate swimming, had limited dietary options (meal plan etc), and was getting dangerously anemic from the heavy training load.

So, yes, cheeseburgers were consider quality training food. I thank god those days are over!

I actually asked a few nutritionist about this over the past year. And, not to sound any alarm bells but, the all agreed that there are a few small but important myths developing about protein. yes, as athletes, especially edurance athletes, our bodies would like more protein than the average person. That is not to say that I, a 135lb female, need exactly 135 grams. If you are like me, you are probably eating more that 2,000 calories a day while training, it's not so simple as keep it at 135 grams of protein, but rather, a percentage, most told me that if you hover around 20% of your calories coming from protein, then you are in good shape.

That was misleading, let me rephrase it, basically, often people are getting enough, or more than enough protein just within their daily (balanced) diets. The thing also ot beware of is that just because a package says that the food contains 15g of protein, it doesn't mean that you body is going to recognize, obsorb and utilize it.

Yah, agreed, dairy is a tough one, I have found that I have even less tolerance for dairy when I am working out hard most days.

Anyway a few foods that have a substantial percentage of protein are mushrooms, broccoli, spinach, red or white pinto beans, soybeans, peanuts, kidney beans, tofu, pumpkin and sunflower seeds oatmeal, rye and wheat products.

Basically, beans are good.

Also look out for calcium. and to get the most out of calcium and not waste what you are eating, try coupling calcium rich foods with foods that contain vitamin C.

Two books that I have found helpful are:

"Nutrition for Serious Athletes: by Dan Benardot, PhD, RD
and
"Becoming Vegetarian: by Versanto Melina, MS, RD and Brenda Davis, RN

I like the latter because it has lots of charts ! :)

I have been vegan for about 4 years. Started doing tri's last year. So, I can't say how it has effected my training. I will say that I feel great, have a lot of energy and keep up just fine with my meat eating friends when we ride together on Sunday mornings. Who is to say whether I would be faster or slower if I began to eat meat again?

I tracked everything I ate on fitday.com for about a month recently and was surprised by the amount of protein I was getting. I averaged over 120 grams a day on about 2500 calories a day. I was also getting about 1500 of calcium a day (without supplements). So, I thought that was pretty good.

I eat Kashi Go Lean cereal. Lots of boca burgers. Edamame. Beans. Lots of fruits, veggies and whole grains.

Tomorrow will mark my 4 year mark of being vegan! I didn't even realize it until i saw this thread.

Anywho...
I just started doing triathlons this year. In fact, I didn't even swim with my head in the water until May of this year. I come from an inline speed skating backround so I've been in pretty good shape, but definately not an endurance athlete. I usually would race in skating marathons and that only takes about 1:00-1:15.

I started training for triathlons with some good friends and did my first sprint in either may or june. I had my first olympic distance in july, first half ironman in august, and I just completed my first full iron distance on saturday (sept 23).

I owe a lot to my friends for getting me on a good training program, but I also think I owe a lot to my vegan diet.

I'm wondering what percentage of ironmen/women are vegetarian/vegan :confused:

wilsondaj is right on with the advice about iron.

This article gives a good overview of the subject. There are many, more technical ones out there if you search. It can certainly affect males too. My son is 17 , and has been in a terrible rut with his XC performances. After reading the article, we had him take a blood test, and his ferritin levels were less than half of what most sources say is normal and necessary to perform at ones potential.
We are not vegetarians either, though eat red meat infrequently.

http://www.trackandfieldnews.com/hs/coachscorner/20051215.html