More and more, athletes are shying away from high-cholesterol foods that cause an increased risk of heart disease and leaning toward a vegetarian diet that may or may not include dairy products.

Regardless of which type of vegetarian you may be, the energy demands an athlete's body may be more than the supply your diet is providing. When energy reserves drop too low, the body will convert its own muscle or protein to compensate for the deficiency.

In order to sustain energy and endurance, alternate meals and snacks every three hours.  A meal should contain approximately one-third protein and fat and two-thirds carbohydrate (for example, beans and rice and a salad with dressing).  A snack should contain the same percentages (a peanut butter and jelly sandwich on whole-wheat bread or yogurt with granola mix).

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