Is a Plant Based Diet Healthy for Runners?
Plant based diets have risen in popularity lately. While I am a vegetarian myself, I do not think of plant based diets as only vegetarian or vegan diets. I think of plant based diets as diets (in the sense of what we eat, not a restrictive regimen) that focus mainly on plant foods, but may incorporate animal based foods as well. As a runner, there are a few things to know about being plant based.
The Positives of Being a Plant Based Runner
One of the great things about plant based diets is that they are often higher in carbohydrates. All of that quinoa, rice, beans, bread, starchy vegetables, and fruit are providing us with excellent carbohydrate fuel for our runs.
Carbohydrates are the body’s main source of fuel. When we consume food with carbohydrates, it gets broken down into glucose molecules. The glucose enters our cells and goes through processes including glycolysis, the Krebs Cycle, and the Electron Transport Chain to produce ATP. ATP is energy, driving many processes in our bodies. Our brains alone require 130 grams of glucose daily just to function. Not to mention working muscles powering you up Harlem Hill. While fat and protein are important too, runners are often under eating carbohydrates, sometimes due to society’s vilification of them. Yet runners have different nutrition needs than the average person.
Chocolate Banana Muffins
In addition to carbs, plant based diets are also high in vitamins and minerals that we need to function properly. This includes:
Grains contain the B complex vitamins, plus magnesium, selenium, and non-heme iron
Fruits and vegetables contain vitamins A, C, E, folate, potassium, and calcium
Examples: Citrus, kiwi, and mango are high in vitamin C, dark leafy greens contain folate and calcium, bananas and potatoes have potassium
Fruits and vegetables are also high in antioxidants, which are important in managing inflammation and helping with recovery post runs.
The Struggles of Being a Plant Based Runner
Despite these benefits, being a plant based runner does come with certain challenges. Firstly, plant based diets are often high in fiber, a carbohydrate that the body cannot digest. Fiber is an important component of our diets, as it helps with bowel regularity, satiety (feeling full), managing cholesterol levels, as well as blood sugar control. Fiber also feeds our gut bacteria, keeping the microbiome healthy. However, fiber can be harder on the GI system. If eaten too close to runs, it can result in stomach aches.
In addition to potential digestive troubles, individuals who consume plant based diets, and vegetarian or vegan diets in particular, are also at higher risk for certain deficiencies. Vegetarian/vegan diets are often lower in iron, B12, and vitamin D. Let’s look at each one:
Iron
Iron is crucial for runners, as it is a component of hemoglobin, the molecule that transports oxygen around the body. Iron comes in two forms, heme iron and non-heme iron. Heme iron is found in animal products such as beef, poultry, and fish while non-heme iron is found in plant foods such as beans, nuts, and vegetables. Heme iron is more readily absorbed than non-heme iron, so vegetarians and vegans need to consume more iron containing foods to get to the required daily iron value (8 mg for men and 18 mg for women 19-50 years). Blood losses via menstruation put women at greater risk of iron deficiency. Plus, distance running results in iron losses in sweat, foot strike hemolysis (destruction of red blood cells in the feet from repetitive foot striking), and GI losses, putting female distance runners at an even greater risk.
Vitamin B12
Vitamin B12 is involved in nerve function and is important for healthy blood cells. A B12 deficiency can lead to fatigue and weakness, not something we want while running. Vitamin B12 can be found mainly in animal products, eggs, dairy, as well as in nutritional yeast. Vegans typically need to supplement.
Vitamin D
Vitamin D is needed for calcium absorption. Calcium is important for strong and healthy bones that can withstand many miles of running, helping us avoid stress fractures*. Vitamin D occurs naturally in only a few foods. It can be found in oily fish, liver, egg yolks, UV treated mushrooms, and fortified foods. The best way to get vitamin D is through sunshine. For those who live in cold climates, deficiency is quite common.
*I had my blood tested when I got a stress fracture. I was indeed low in iron, vitamin D, and B12.
Takeaways
I loved plant-based eating, both for the environmental benefits as well as the health and running plusses. As long as you are aware of these potential challenges and make efforts to manage them, plant based diets can be excellent for runners. By learning the “why” behind your food choices, you can learn to choose foods that you love and that support your running for many years to come. Tips to keep in mind:
Eat a diet rich in fiber, but not too close to runs
Do not fear foods like bananas or potatoes, they contain carbs for energy and potassium for nerve function and muscle contraction
Eat iron-rich plant based foods, but pair with vitamin C to increase absorption
Get your blood levels checked, especially if you don’t eat meat, for iron, vitamin D, and B12
If you’d like support navigating a plant based diet as a runner, set up a free discovery call.
Happy running!