Fueling on Flora: 5 Tips for Plant-Based Runners (A Guide, Even if You're Not Fully Vegan)

Today’s newsletter is written by Letty, host of the Marathon Running Podcast and YouTube Channel:

Let’s be clear: we know plant-based eating isn't for everyone. But whether you're a dedicated vegan, vegetarian, or simply curious about incorporating more plant-based meals into your diet, understanding how to fuel your runs with plants is key. It’s also important to note that dietary needs are very individual and it is always best to consult with a registered dietitian or medical professional.

For those of us who choose to run on plants, or are just curious, it's about getting the right balance of nutrients to support our training and recovery. It’s about feeling strong, energized, and ready to tackle those miles. Here are 5 tips to help you optimize your plant-based running nutrition:

1. Prioritize Protein: Building and Repairing Muscle on Plants:

• Protein is essential for muscle repair and growth, and it’s a common concern for plant-based runners. But don’t worry, there are plenty of plant-based protein sources.

• Focus on incorporating a variety of protein-rich foods into your diet, such as legumes, tofu, tempeh, quinoa, nuts, and seeds.

• Pay attention to protein timing, aiming for protein intake throughout the day, especially after workouts.

• Remember, protein needs vary based on your training volume and intensity.

2. Iron and B12: Essential Nutrients for Endurance:

• Iron and vitamin B12 are crucial for red blood cell production, which carries oxygen to your muscles. Plant-based runners are at a higher risk of deficiency.

• Include iron-rich foods like spinach, lentils, and fortified cereals in your diet. Pair them with vitamin C-rich foods to enhance iron absorption.

• Consider supplementing with vitamin B12, as it’s primarily found in animal products.

• Get regular blood work done to ensure your levels are within a healthy range.

3. Carbohydrates: Fueling Your Runs with Plants:

• Carbohydrates are your body’s primary source of energy, and plant-based diets are naturally rich in them.

• Focus on complex carbohydrates like whole grains, sweet potatoes, and fruits and vegetables.

• Time your carbohydrate intake around your runs, ensuring you have adequate fuel before, during, and after workouts.

• Don’t be afraid of carbohydrates! They’re your friend, especially as a runner.

4. Omega-3 Fatty Acids: Reducing Inflammation and Supporting Recovery:

• Omega-3 fatty acids are important for reducing inflammation and supporting recovery. Plant-based sources include flaxseeds, chia seeds, and walnuts.

• Consider supplementing with algae-based omega-3s, as they provide EPA and DHA, which are the most bioavailable forms.

• Incorporate these healthy fats into your diet regularly, especially after long runs or intense workouts.

5. Plan and Prepare: Making Plant-Based Eating Convenient:

• Plant-based eating requires a bit more planning and preparation, especially when you’re training hard.

• Stock your pantry with staples like legumes, grains, and nuts.

• Meal prep on weekends to ensure you have healthy and convenient meals and snacks throughout the week.

• Explore plant-based recipes and find what works for you. There are countless resources available online and in cookbooks.

Plant-based nutrition can be a powerful way to fuel your running. It’s about finding the right balance of nutrients and making informed choices. Even if you don’t follow a completely plant-based diet, incorporating more plant-based meals can be a beneficial addition to your overall nutrition. Always remember to consult with a registered dietitian or medical professional for personalized advice.