A runner’s diet should have extra calories to support training as well as optimal nutrition to promote muscle recovery. Well, planned marathon training diet plan vegetarian can be just as healthy and effective as a runner.
Nutrition tips for vegetarian runner:
Running well as a vegetarian can be difficult. Therefore, to maximize your training and promote adequate recovery as a vegetarian runner, you need to pay special attention to a few key elements of your diet.
Getting enough calories:
Plant-based diets are not very calorie dense and it takes quite a few calories to fuel your body. While this may seem like a benefit to those runners who want to lose weight and a long term caloric deficit can actually hamper your marathon training by lengthening your recovery time.
To determine your calorie expenditure, you can use calorie calculator for runners. This calculator provides you with your metabolic rate as well as a number of calories you have to burn for a particular run.
Vegetarian runners also need to be aware that many plant based foods have high fiber content. This can result in an unintentional caloric deficit because you are always feeling full.
If the high fiber content of a vegetarian diet causes GI distress, you have two options. First, make sure you are drinking enough water. Water is going to help the extra fiber through your body. Second, consider trying a digestive enzyme. Your body naturally contains enzymes to digest food.
If you have decided to go vegetarian, those enzymes might not be able to keep up with the amount of fiber you are eating. If you are still having digestive issues while on a vegetarian diet, consider eating healthy fat with your fibrous meals.
Without enough protein in your diet, recovery from hard runs will be significantly delayed. With many plant-based foods being low on protein, getting enough total protein in your diet as a vegetarian can be difficult.
Iron is complicated and important mineral in our body. If you have low iron levels, you will generate fewer red blood cells and your hemoglobin levels will decline. For vegetarians, the type of iron found in animal meat is the easiest for your body to absorb while plant-based iron requires additional supplements.
Benefits of vegetarian diet:
A benefit for marathon training vegetarian diet tends to be high in carbohydrates, which provides runners with energy. Vegetarian diets may also offer a generous amount of other important nutrients such as fiber, vitamin C, and magnesium. If you are lighter, you may be faster and incur less pounding during your run, reducing the incidence of injury.
A well-planned vegetarian diet makes these calories come from fresh fruits, vegetables, whole grains, nuts seeds, dairy, and eggs. Soy products are also a source of carbohydrates and protein.
While eating vegetarian certainly requires some additional planning and work on your part, the benefits of feeling healthy can’t be underestimated.