Once I was struggling with injury and read this beautiful quote by Karyn Calabrese, If you don’t take care of this the most magnificent machine that you will ever be given…where are you going to live. This made me to think importance of food for our human body.
Running is a demanding sport that requires a lot of energy, endurance, and strength. Whether you are training for a 5K, a marathon, or just running for fun, you need to pay attention to your nutrition to support your performance and recovery. But what if you are a vegetarian? Can you still run well without eating meat?
The answer is yes, you can. Many elite runners, such as Scott Jurek, Fiona Oakes, and Rich Roll, have shown that a vegetarian diet can be compatible with running at a high level. However, you need to plan your diet carefully to make sure you are getting enough calories, protein, and other essential nutrients that your body needs.
In this blog post, we will share some tips and advice on how to optimize your vegetarian diet for running. We will also provide some examples of vegetarian meals and snacks that you can enjoy before, during, and after your runs.
What are the benefits of a vegetarian diet for runners?
A vegetarian diet is one that excludes meat, poultry, and fish. There are different types of vegetarian diets, such as lacto-vegetarian (includes dairy products), ovo-vegetarian (includes eggs), lacto-ovo-vegetarian (includes both dairy and eggs), and vegan (excludes all animal products).
A well-planned vegetarian diet can offer several benefits for runners, such as:
- Lower blood pressure and cholesterol levels
- Lower risk of hypertension, type 2 diabetes, and some cancers
- Higher intake of fiber, antioxidants, phytochemicals, and nutrient-rich carbohydrates
- Improved digestion and gut health
- Reduced inflammation and oxidative stress
- Enhanced immune system and recovery
- Lower environmental impact and animal suffering
What are the challenges of a vegetarian diet for runners?
While a vegetarian diet can be healthy and beneficial for runners, it can also pose some challenges if not done properly. Some of the potential pitfalls of a vegetarian diet for runners are:
- Lower energy intake and availability
- Lower protein intake and quality
- Lower fat intake and quality
- Lower intake or absorption of some micronutrients, such as iron, zinc, calcium, vitamin B12, vitamin D, iodine, and omega-3 fatty acids
- Higher risk of nutrient deficiencies and anemia
- Higher risk of bone fractures and stress injuries
- Higher risk of overeating or under-eating
To avoid these challenges, you need to plan your vegetarian diet carefully and make sure you are meeting your energy and nutrient needs. You may also need to supplement some nutrients that are hard to get from plant sources or that are poorly absorbed by the body.
How to plan your vegetarian diet for running?
The key to planning a successful vegetarian diet for running is to include a variety of foods from different food groups. You should aim to eat a balanced diet that consists of:
- Grains and cereals: These are your main sources of carbohydrates, which provide energy for your muscles and brain. Choose whole grains over refined grains, as they contain more fiber, vitamins, minerals, and phytochemicals. Examples of grains and cereals are whole wheat bread, brown rice, oats, quinoa, buckwheat, millet, barley, etc.
- Legumes, nuts, and seeds: These are your main sources of protein, which is essential for building and repairing your muscles. They also provide healthy fats, fiber, iron, zinc, calcium, magnesium, and other minerals.
- Examples of legumes are nuts, seeds are beans, lentils, peas, soy products, tofu, nuts, seeds, nut butters, etc.
- Fruits and vegetables: These are your main sources of vitamins, antioxidants, phytochemicals, and water. They help boost your immune system, fight inflammation, and prevent oxidative damage. They also provide some carbohydrates, fiber, potassium, and other minerals. Examples of fruits and vegetables are apples, bananas, oranges, berries, grapes, melons, carrots, broccoli, spinach, tomatoes, cucumbers, etc.
- Dairy products or alternatives: These are your main sources of calcium, which is important for bone health and muscle contraction. They also provide protein, vitamin D, riboflavin, and other nutrients. If you consume dairy products, choose low-fat or fat-free options.
- Examples of dairy products are milk, yogurt, cheese, etc. If you avoid dairy products or are lactose intolerant, you can choose plant-based alternatives that are fortified with calcium and vitamin D. Examples of dairy alternatives are soy milk, almond milk, rice milk, oat milk, coconut milk, soy yogurt, vegan cheese, etc.
- Eggs: These are optional sources of protein that also provide iron, zinc, selenium, choline, and other nutrients. Eggs are considered a complete protein, as they contain all nine essential amino acids that your body cannot make. If you include eggs in your vegetarian diet,
choose organic or free-range eggs. You can also use egg substitutes or egg replacers if you prefer. - Supplements: These are optional sources of nutrients that may be lacking or insufficient in your vegetarian diet. You may need to supplement some nutrients that are hard to get from plant sources or that are poorly absorbed by the body. Some of the supplements that vegetarian runners may benefit from are iron, zinc, calcium, vitamin B12, vitamin D, iodine, and omega-3 fatty acids. However, you should consult with your doctor or dietitian before taking any supplements, as they may interact with other medications or have side effects.
What to eat before, during, and after your runs?
In addition to eating a balanced vegetarian diet throughout the day, you also need to pay attention to what you eat before, during, and after your runs. This will help you optimize your energy levels, performance, and recovery.
Before your run
What you eat before your run depends on the duration, intensity, and timing of your run. Generally, you want to eat something that is easy to digest, high in carbohydrates, low in fat and fiber, and moderate in protein. This will provide you with enough fuel for your run without causing any gastrointestinal distress.
Some examples of pre-run meals and snacks are:
- A bowl of oatmeal with nuts and dried fruits
- A whole wheat toast with peanut butter and banana
- A granola bar with nuts and seeds
- A cup of yogurt with berries and granola
- A slice of toast with jam or honey
You should eat your pre-run meal or snack at least 1 to 3 hours before your run, depending on the size and composition of the food. If you are running early in the morning or have a sensitive stomach, you may prefer to eat something lighter or skip the pre-run meal altogether. However, you should still drink some water or a sports drink to hydrate yourself.
During your run
What you eat during your run depends on the duration and intensity of your run. Generally, you only need to eat something if you are running for longer than 60 minutes or at a high intensity. This will help you prevent low blood sugar levels, fatigue, and dehydration.
Some examples of during-run foods and drinks are:
- Water or a sports drink to hydrate yourself and replenish electrolytes
- A sports gel, chew, or candy to provide quick carbohydrates
- A dried fruit, date, or raisin to provide natural sugars
You should aim to consume about 30 to 60 grams of carbohydrates per hour of running, depending on your body weight and intensity. You should also drink about 150 to 250 ml of fluid every 15 to 20 minutes of running, depending on the weather and your sweat rate.
After your run
What you eat after your run is very important for your recovery and adaptation. You want to eat something that is high in carbohydrates, moderate in protein, and low in fat. This will help you replenish your glycogen stores, repair your muscle damage, and reduce inflammation.
Some examples of post-run meals and snacks are:
- A sandwich with hummus, cheese, and vegetables
- A salad with beans, quinoa, nuts, and dressing
- A pasta dish with tofu, vegetables, and sauce
- Sprouts mix of moong dal,peanuts,black chana
- A smoothie made with a cup of almond milk, a scoop of vegan protein powder
- A slice of whole wheat bread with a tablespoon of peanut butter and a banana
- A small bowl of oatmeal with a quarter cup of almonds
You should eat your post-run meal or snack within 30 to 60 minutes after your run. This is when your muscles are most receptive to absorbing nutrients and repairing themselves. You should also drink plenty of water or a sports drink to rehydrate yourself and restore electrolytes.
Conclusion
Running is an excellent way to keep active, healthy, and happy. To support your performance and recovery, you also need a lot of energy and minerals. Vegetarian runners can still take pleasure in jogging without endangering their health or performance. Simply make sure you are consuming enough calories, protein, and other necessary elements from a range of plant-based foods by carefully planning your diet. Additionally, some nutrients that are difficult to obtain from plant sources or those the body absorbs inefficiently may require supplements. You may fuel your jogging with a vegetarian diet that is healthy for you and the environment by heeding the guidelines and recommendations in this article.