The vegetarian runner
Vegetarian runners are no longer in a class by themselves. But if you’re a new vegetarian runner, you may be wondering how to make sure you don’t miss anything. Here are some tips to guide you through the important nutrients.
Energy
One of the first things to validate is if your energy intake is sufficient, a plant-based diet will sometimes offer earlier satiety. If you add in satiety (which can be created during intense workouts) and digestive delays, your overall energy intake may suffer a bit.
Iron
Because iron from plant sources (non-heme) is less well absorbed than iron from the animal kingdom (heme), vegetarians should include good plant sources of iron at all meals to avoid deficiencies. Green vegetables, legumes, whole grain or iron-fortified breads and cereals, tofu and pumpkin seeds, for example, contain significant amounts of iron. Combine it with a good source of vitamin C to increase its absorption (peppers, broccoli, Brussels sprouts, oranges, kiwis, strawberries, grapefruits, mangoes, etc.) and this should enable you to meet your needs.
Vitamin B12
Vegans are more at risk of B12 deficiency since it is also found in animal products. On the vegan side, vitamin B12 is found in B12-enriched nutritional yeast, fortified soy beverages, and imitation meats.
Lacto-ovo vegetarians (vegetarians who consume milk and eggs) can simply meet their needs by adding enough dairy products and eggs to their menu. In fact, these are very interesting foods for recovery… so you can kill two birds with one stone! A supplement may be indicated, especially for vegans.
Calcium, vitamin D and omega-3
Due to the absence of dairy products in a vegan’s diet, he or she can obtain calcium from soy beverages or other fortified vegetable beverages and calcium-enriched orange juice, tofu with calcium, cabbage, turnips, broccoli, rutabaga, almonds, white beans, figs, etc.
To help absorb calcium, vitamin D is a key nutrient. Daily exposure of your skin to the sun’s rays for 15 to 20 minutes in the summer helps produce it, but sunscreen prevents the sun’s rays from activating its synthesis. The same is true if you work out indoors. This is why you should opt for foods fortified with vitamin D such as soy beverages or supplements.
Omega-3 fats, usually found in fatty fish, help protect you from heart disease. Simply add ground flax or chia seeds to your breakfast, homemade muffins and even cereal and eat plenty of nuts and seeds!
For a better balance of your menu, ask a nutritionist!
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