Running requires a lot of protein to recover. There is a common misconception that veganism will hinder performance. There are many high-performing vegan runners, such as Scott Jurek and Harvey Lewis, as well as Damian Hall and Mike Freemont who qualified for the Boston Marathon at the age of 83.
Anyone can switch to a plant-based diet, even runners. However, you need to make sure that you are eating the right foods for your training. It is not enough to just eat less meat and dairy. More vegans than others are at risk of nutritional deficiencies that can have devastating effects on performance.
Protein Is Vital
Protein aids muscles in recovering from strenuous exercise. It is important to eat a protein recovery meal within 30 minutes of an endurance run. This is often a protein shake. However, many protein products contain whey protein which is not suitable for vegans. There are many alternatives.
Broccoli and Brussels sprouts are rich in protein. However, they can be a bit bland first thing in the day. A bowl of steel-cut oatmeal with plant-based milk is a good option if you run regularly before breakfast. For extra protein, add a few chia or pumpkin seeds to the bowl. Avocado on a toasted pumpkin bagels is another tasty option. Although it has less protein, it is still healthy and filling. Peanut butter has a higher protein content; you can add it to a banana smoothie as a breakfast recovery drink.
Vegans Need B12
Vegan runners should look for alternative sources of B12. Unfortunately, B12 can be found in meat and eggs. Vegan runners have several options, including nutritional yeast and fortified plant milk. If you want to make sure that you’re getting enough B12, you can take a daily vitamin supplement. Ideally, it will contain B12.
Healthy Fat
Running can cause you to burn lots of calories. You need to replenish your energy with healthy food. You need to eat healthy foods, not high-calorie junk food such as cheese and meat.
These may include nuts, avocadoes, and seeds. You can snack on almonds, cashew nuts and walnuts as well as pecans and other seed mixtures. These will give you energy and improve your mental and physical health.
Do not eat high-fat food for several hours before your workout. It takes time to digest and can cause stomach upsets that require a sprint into the bush or a quick dash to the nearest restroom. Timing is everything!
Vegan runners will need to spend more time planning meals and likely eat more food to satisfy their nutritional needs. You can eat out if you are tired of cooking. Native Foods is a vegan restaurant that offers delicious and balanced meals.
Don’t let being vegan slow you down. You’ll be a better runner if you switch to plant-based diets!
