Whether you're a seasoned vegan ultra runner, a dedicated vegan marathon runner, or simply someone interested in incorporating more plant-based foods into your diet, this article will provide key strategies for meeting your nutritional needs and optimizing recovery as a vegan athlete.
Introduction
Preparing for a marathon is a significant undertaking, demanding dedication not only in training but also in nutrition. A well-structured vegan marathon diet plan is essential for maximizing performance and ensuring adequate recovery. This guide will explore the key aspects of a vegan diet for marathon runners, offering practical advice and meal ideas to support your training journey.
Understanding the Vegan Diet for Athletes
A vegan diet is centered around abstaining from the consumption or use of any animal products. This means that a vegan triathlete or runner excludes all animal-derived foods from their diet. While this dietary approach can offer numerous health benefits, it requires careful planning to ensure that all nutritional needs are met. It can be more difficult to eat out on a vegan diet so many plant based athletes may cook their own food.
What to Consider
While looking at the list of foods avoided, it may seem that a lot is taken out from a vegan or vegetarian runner’s meal plan. However, with proper knowledge and planning, a vegan diet can provide all the necessary nutrients for optimal athletic performance.
Key Nutritional Considerations for Vegan Marathon Runners
Ensuring Adequate Calorie Intake
The primary consideration when following any restrictive diet is to ensure you are consuming enough calories. Adequate calorie intake is crucial for fueling your body, especially when you are training for a marathon. Undereating can lead to overtraining, nutrient deficiencies, increased risk of injury, and relative energy deficiency.
Read also: Vegan Diet for Diabetes Management
Managing Fiber Intake
Many vegan foods, such as fruits, vegetables, beans, and lentils, are high in fiber. While fiber is beneficial for overall health, excessive fiber intake can lead to a feeling of fullness even if you haven’t consumed enough calories. It may also cause discomfort during runs.
Frequency of Meals
To ensure adequate calorie intake without feeling overly full, consider eating smaller meals more frequently. This could involve consuming three meals along with two to three snacks throughout the day, rather than trying to eat large portions a couple of times a day.
Focus on Recovery Nutrition
In addition to your long run fueling strategy, it’s essential to prioritize post-workout recovery nutrition. Aim to consume 20-40g of protein and 40-50g or more of carbohydrates to facilitate adequate recovery. Including pre-workout snacks and fueling during longer workouts is also important.
Fueling Strategies for Long Runs and Races
Pre-Run Meals
Be sure to include plenty of carbs in your pre-run meal. Incorporate small amounts of protein as well, since these nutrients provide long lasting energy. A good rule of thumb is to eat a well-balanced meal 2-3 hours before your training run. For example, eat a bowl of oatmeal with berries and nut butter. This meal should provide energy for the first 60-minutes of training. If that seems like more than you can handle at one time, break it down into 15 to 20-minute intervals.
During Runs
No fueling strategy is perfect for everyone, so it’s best to try out a few different foods and fluids during training to see what works for you. Avoid high-fiber foods, like whole wheat bread, since fiber remains undigested in the intestine and can cause stomach issues while running.
Read also: Vegan Diet for Bodybuilding
Sports Drinks
Sports drinks can help replace carbs and electrolytes during a long run. But depending on the length of your run, they may provide too much liquid to rely on sports drinks alone. I recommend pairing a sports drink with some of the options below.
Sports Gels and Chews
Sports gus and gels are some of the most portable and runner-friendly sports products. Most brands yield about 100 calories and 22 g of carbohydrate per package, which will supply about 30-45 minutes of energy. Like anything in the world of sports nutrition, there are some potential pitfalls with taking in too much of this stuff, namely GI distress. GU Energy Gels come in a variety of tasty flavors, such as Salted Watermelon or S’mores. Honey Stinger Organic Gel is one of the only organic and gluten-free options. Huma PLUS gel has double the electrolytes (240 mg sodium, 50 to 75 mg potassium, 15 mg magnesium) compared to the brand’s regular version, which is great for heavy sweaters.
Jelly Beans and Gummies
These colorful bears, worms, blocks, and other familiar shapes are MY favorite sports nutrition product. They’re small, and lightweight and provide excellent and immediate carbohydrate and electrolyte replenishment. Most supply about 20-30 grams of carbohydrates, which will give you energy for 30-45 minutes. CLIF BLOKS- These gummies are so easy to carry and come in tasty flavors, like Salted Watermelon, Gingerale and Margarita.
The Role of Sugar
By now you know that all carbs are sugar and all runners need sugar for energy. But I would be remiss if I didn’t mention that sugar has a really bad reputation as being the cause of weight gain, inflammation and other more serious ailments. That said, foods with added sugar can be beneficial to runners. Why? Well, all the good-for-you nutrients that are in foods with natural sugar, like fiber and protein, are difficult for your stomach to digest while running. That’s why many runners opt for foods that are primarily made up of sugar, like jelly beans, so they can easily digest them during a run. I’m not saying that you should sit in your office and eat jelly beans and hope it will help tomorrow morning’s run. These natural foods are rich in sugar and low in fiber. That means they are easy to digest while running, so they will quickly deliver sugar to working muscles.
Race Day Nutrition
After you’ve mastered your training runs, it’s time to start thinking about race day nutrition. Since carbs are the primary source of fuel for athletes, many runners may try carb-loading leading up to the event. That said, if you don’t carb-load before a race, that’s perfectly okay! In that case, eat a pre-race dinner meal that consists of carbs, protein, and fat. Build a plate that is 70-80% carbohydrates with 20-30% protein and a dash of fat. For a vegan marathoner, this may be a plate that is mostly rice and veggies with some tofu and drizzle of oil.
Read also: Lose Weight with Veganism
Pre-Race Dinner
There are certain foods you definitely want to avoid the night before a race. Never try anything new or unfamiliar because you do not know if that food will cause indigestion, GI issues, and even sleep disturbances.
Pre-Race Breakfast
The best type of pre-race meal/snack is one that contains a good amount of carbohydrates to raise blood glucose and add some additional carbs to your glycogen stores. If you plan on eating 4 hours before the race, choose a meal that is higher in carbs and contains some protein. Since it is 4 hours before the race, you can have a larger meal because you have more time to digest. If you’re eating 2-3 hours before the race, have a slightly smaller meal that has some carbs and protein to keep you full and provide sustained energy. If you’re eating within 1 hour before the race, opt for simple carbs that can be digested quickly. Similar to the night before the race, you should avoid unfamiliar foods the morning of your race. Also, if you’re not normally a caffeine drinker, do NOT include it the morning of your race without experimenting first.
Fueling for a 50k Race
When fueling for an ultramarathon, such as a 50k, it’s important to choose foods that aren’t too filling. It’s similar to marathon training nutrition in a way, but you’ll need to eat more volume. Too much fiber may also be uncomfortable when running.
Practical Tips for a 50k
A 50k race is a little over 31 miles. Let’s say this takes an intermediate runner 5.5 hours to complete. Check with your specific race ahead of time to see what, if anything, they provide from a fueling standpoint on the course. Begin to practice using these items on your training runs if you plan to use them on race day.
- 1st hour: Little to no fuel necessary - maybe ½ PBJ (~23g) or a mini Clif bar (18g) approx.
Essential Nutrients for Vegan Runners
Iron
Iron for runners is an important topic, as iron deficiency in athletes is common. Therefore, iron is a nutrient of concern for runners, females, and vegetarians or vegans. There are two major forms of iron found in food. The first is heme iron, which is only found in animal products. Due to the lower bioavailability of iron from plant foods, recommended iron intakes for vegetarians or vegans are 1.8 times higher than for meat eaters (32 mg/day vs. 18 mg/day) for premenopausal adult women and 14 mg/day vs.
Calcium
Calcium absorption is best when a person consumes no more than 500 mg at one time. A great (and surprising!) source of calcium, iron, magnesium and other micronutrients are chia seeds.
Vitamin B12
Some B12 supplements contain much higher than recommended amounts, such as 500 mcg or 1,000 mcg, but your body absorbs only a small percentage of it so they are generally considered safe.
Branched-Chain Amino Acids (BCAAs)
One vegan BCAA supplement option is NAKED.
Omega-3 Fatty Acids
- 2 Tbsp. flaxseed + 2 Tbsp.
- ½ avocado + 1 oz.
- 4 tsp.
Vegan Meal Plan for Runners
Support your running journey with our vegan meal plan for runners. Packed with energy-boosting and recovery-enhancing vegan recipes, this plan provides the nutrition your body needs to perform at its best. Discover a variety of delicious vegan options that cater to the unique dietary needs of runners, helping you achieve your fitness goals.
Foods to Eat
- Customizable Bowls: Create bowls with a variety of options, allowing picky eaters to choose their preferred ingredients.
- Hidden Veggie Smoothies: Blend fruits and sneak in leafy greens for a nutrient-packed smoothie without the veggie taste.
- Plant-Based Pasta: Offer pasta with a variety of sauces, including tomato, pesto, or a simple olive oil and garlic option.
- Veggie Wraps: Make wraps with tortillas, hummus, and an assortment of colorful veggies for a customizable meal.
- Stuffed Sweet Potatoes: Bake sweet potatoes and let picky eaters choose their toppings, such as beans, avocado, and vegan cheese.
- Vegan Pizza: Prepare pizza with a variety of plant-based toppings, allowing for individual customization.
- Fruit Kabobs: Skewer a mix of colorful fruits for a fun and appealing snack or dessert.
- Trail Mix: Create a custom trail mix with nuts, seeds, dried fruits, and a touch of dark chocolate.
- Build-Your-Own Tacos: Lay out taco ingredients, including seasoned plant-based protein, veggies, and guacamole, for personalized tacos.
- Vegan Ice Cream Bar: Provide a selection of vegan ice cream flavors and toppings for a fun dessert option.
Tip: Fuel your workouts with complex carbohydrates like whole grains, fruits, and starchy vegetables, and don't forget to include protein-rich foods like beans, lentils, and tofu to support muscle recovery and growth.
Foods to Avoid
- Forceful Vegetable Consumption: Allow picky eaters to explore vegetables at their own pace rather than forcing them into meals.
- Overly Spiced Dishes: Keep flavors mild and let picky eaters add seasonings or sauces as they prefer.
- Large Portion Sizes: Offer smaller portions to avoid overwhelming picky eaters with large amounts of unfamiliar foods.
- Assorted Mixes: Avoid mixing too many ingredients together; present components separately for easier acceptance.
- Excessive New Ingredients: Introduce new foods gradually rather than overwhelming picky eaters with numerous unfamiliar items at once.
- Unfamiliar Textures: Consider preferred textures and prepare foods accordingly to accommodate picky eaters' preferences.
- Aggressive Flavorings: Use milder seasonings to appeal to picky eaters who may be sensitive to strong flavors.
- Insistence on Specific Foods: Allow some flexibility by incorporating preferred foods into vegan meals.
- Pressure to Try Everything: Encourage exploration without pressuring picky eaters to try every item on the plate.
- Unappealing Presentations: Pay attention to the visual appeal of meals to make them more enticing for picky eaters.
Main Benefits
The Vegan meal plan for runners provides high-carbohydrate, moderate-protein, and low-fat meals that sustain energy levels and aid in recovery throughout training periods.
Recommended Nutrient Breakdown
Invest in oats, quinoa, and lentils, which are great for energy and can be bought in bulk. Tofu and tempeh are excellent protein sources and more cost-effective when bought in larger quantities. Nut butters are great for protein and can be homemade for savings. Berries, purchased frozen, can be a budget-friendly option. The most convenient approach is to consult with one of our dietitians.
Marathon Training Phases and Nutrition
1. Base Phase
The “Base Phase” in marathon running is a critical component of an athlete’s training regimen. During this period, runners primarily focus on building endurance, increasing their aerobic capacity, and improving their overall fitness levels. These exercises emphasize the importance of developing a solid cardiovascular capacity that is going to help runners gradually transition from the base phase into more advanced training stages. The “low and slow” workouts that make up the base phase are known for burning fat more than glycogen stores. Thus, you might feel a little bit hungrier during this period of time. Add fruit and nut butters to your pre-workout meal. Maintaining or gaining weight during this phase helps store calories for when your training is very high intensity in the performance phase.
2. Build Phase
Try to think of the “Build Phase” in marathon running as a pivotal segment of an athlete’s training plan. Both training volume and intensity are contested as athletes aim to fine-tune their endurance and performance. The nutritional goal during this phase is to support the increasing training intensity and volume while fine-tuning race-specific fitness abilities (pace, tempo and time). Runners often strategically time their carbohydrate intake around key training sessions to optimize performance and recovery. Say, 30 - 60 minutes before the training session. Protein remains crucial for muscle repair and adaptation to the physical demands. Moderate fat intake helps provide sustained energy. You’ll be training harder, which wears down on your muscles. Carbohydrates will help build muscle glycogen and carbohydrate stores for difficult sessions, and adding fat will help with nutrient absorption. Remember, the goal isn’t to dramatically change your diet.
3. Peak Phase
During this crucial period, the focus shifts to sharpening an athlete’s peak performance for the marathon. Training volume decreases, while intensity increases. The nutritional goal in this phase of training is to ensure that the athlete is in optimal condition on race day. No slacking allowed since nutrition and training goes hand-in-hand. Athletes also pay close attention to race-day fueling, implementing a nutrition plan that includes a balance of carbohydrates, electrolytes, and fluids to sustain energy and hydration during the race. Protein remains important for muscle recovery and adaptation. Additionally, minimizing dietary disruptions and gastrointestinal issues are equally important. With such high intensity training, your energy needs are likely to feel higher than they actually are.
4. Taper Phase
Congratulations! This phase of marathon training is the final stage of a runner’s training cycle before a target race. Tapering lasts for a few weeks leading up to the race. The nutritional goal in this phase of training is to fine-tune an athlete’s diet to align with the reduced training load while ensuring they are well-prepared for the upcoming race. The reduction in overall calorie intake aims to prevent unwanted weight gain, while protein intake remains steady to support muscle repair and adaptation. Rest is the main focus of this phase. Shift your plate to be filled with more starches and complex carbohydrates while slightly decreasing your fiber intake.
Sample Vegan Recipes for Marathon Runners
Banana Oatmeal
Boil water with sliced bananas and dates until bananas are swollen. Add oats and cook down until water is absorbed ~30 minutes. Add cinnamon and other flavor at the end! Serve with berries. This recipe offers a lot of energy for vegan marathon runners. A whopping 41 grams of carbohydrates serves as an excellent source of fuel. This helps runners replenish glycogen stores in their muscle and liver essential for marathon training. Banana also has potassium which helps with electrolytes replenishing. Not expecting a cramp during training, are you? There are also antioxidants and vital nutrients in fruits. These compounds can help the body withstand exercise-induced oxidative stress. Lastly, hydration.
Protein Porridge
Protein Porridge is another easily digestible and easy to make recipe for vegan marathon runners. This recipe gives 452 kcal which mostly comes from carbohydrates. The 45 grams of proteins in each serving ensure ample muscle repairing for long-distance runners. This dish is absolutely suitable for quick consumption. It tastes even better if you cool it down in the refrigerator.
Vegan Protein Smoothie
This recipe is fortified with 22 grams of protein from vegan protein powder. Vegan protein powder and peanut butter in this recipe helps with the restoration and recovery of muscles during intense training periods. A big plus with smoothie recipes is that it is convenient and easy to make. Perfect for runners to refuel hydrations after the workout. Athletes don’t have all day to prepare meals and especially after a session.
Tofu Sandwich
This sandwich is a valuable addition to a vegan marathon runner’s diet. It is packed with 17 grams of protein. Another easy to prepare recipe. For busy athletes, this is a convenient and quick meal option (trust me, I have been there!). If you like BBQ food, the smoked tofu gives a bit of savoriness to this recipe.
One-Skillet Meal
This skillet is a fantastic choice for vegan marathon runners. The thing about being an athlete is that convenience is key. This recipe can be prepared in one skillet dish.
Tofu Stir-Fry
This stir-fry is a fantastic option for vegan marathon runners looking for a quick, nutritious meal. The combination of protein-rich tofu and the ease of preparation make this stir-fry a convenient and delicious option.
Egg Roll Bowl
This bowl recipe is a valuable choice for vegan marathon runners. In terms of plant-based protein, the egg roll in this recipe (tofu) is a great source. With a quick cooking time of just under 25-minute, it’s a time-saving option for athletes, especially when you are tired and exhausted after training.
Butternut Squash Bruschetta
Bruschetta is an Italian dish. This recipe adds a spin to the Italian classic. Definitely a go-to choice for vegan marathon runners. It has nutrient-rich ingredients like butternut squash and red lentils (you can use canned or raw). Furthermore, the coconut milk adds creaminess. Spices like cinnamon in this recipe have anti-inflammatory effects. Every athlete knows that inflammation is their biggest enemy. Lowering inflammation helps with your recovery.
Vegan Marathon Meal Plan - A Week Before the Race
Whether you're running your very first marathon or you're trying to improve your personal best, getting your nutrition right is key to maximising performance on the day. We've worked with James Collins, elite performance nutritionist, to bring you a vegan marathon meal plan aimed at the seven days leading up to race day.
General Guidelines
Contrary to previous beliefs, the week before the marathon isn't all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only need to start 'fuelling up' or 'carb-loading' two or three days before the race (three days if you prefer slower increase in your daily intake).
A vegan diet needs careful planning to ensure that protein needs are met during training to support the growth and repair of muscles. Vegans also need to ensure that they're getting enough of the key micronutrients such as iron, vitamin B12, calcium, vitamin D and iodine.
While these recipes provide a good framework, there will also be times where an extra serving of higher-protein foods (such as pulses, grains, nuts and seeds) can be added to meals to increase the overall daily intake. Most plant-based foods don’t contain all nine of the essential amino acid 'building blocks' required to make them a 'complete protein', but this can be achieved through variety and different meal combinations.
Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the race.
As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery.
Vegan Marathon Meal Plan - Monday
Get your marathon nutrition right with our vegan meal plan for the week before the race. Monday's focus is on quality protein, healthy fats and carbs.
Vegan Marathon Meal Plan - Tuesday
Maximise your marathon performance by nailing your running nutrition in the week before the race. Discover what to eat on Tuesday of our vegan meal plan.
- Tuesday Training: Rest
- Tuesday Nutrition: Carbohydrate is reduced today as it’s a rest day. Starting the day with a protein-rich breakfast is a good option here, to support muscle growth and repair, whilst training volume is lower.
Breakfast: Vegan fry-up (served without the hash browns). This vegan take on the classic English breakfast boasts vegan sausages with mushrooms, tomatoes, scrambled tofu and baked beans.
Lunch: Vegan roast spiced squash salad with tahini dressing. Quinoa and lentils add texture, bite and protein to this salad packed with butternut squash, red onion, rocket and tahini.
Afternoon snack: Spicy roast chickpeas. This moreish snack is super simple to make - just mix the spice blend, coat the chickpeas, and pop into the oven.
Dinner: Salt and pepper tofu served with chilli green salad. Tofu is a good vegetarian source of protein and this recipe packs a real flavour punch.