Vegetarian Running?

[jen]

Any ideas for good vegetarian meals and foods for runners?

[lover]

Many people are deterred from becoming vegetarians for reasons of athleticism. It is a common misconception that becoming a vegetarian will decrease athletic capabilities. Much to the contrary, every time you consume a vegetarian meal you are doing wonders for a body. Proper nutrition can and will affect athletic performance so, if an athlete chooses to go the vegetarian route, it is essential that adequate amounts energy and protein are consumed so that he or she can still perform. There are many vegetarian options that are chalked full of these things, some options include:

Whole grains
Fruits
Vegetables
Nuts
Seeds
Legumes
Dairy
Soy products
Tofu

Countless successful athletes are vegetarians including Olympic runners, karate national champions, swimming world-record-holders, and Mr. America bodybuilding champions.

[lover]

Vegans, those who avoid all animal foods, are most at risk for insufficient calories and nutrient deficiencies.

Protein
When it comes to replacing the protein readily supplied by meat, poultry and fish, opt for legumes (kidney, pinto, black and garbanzo beans) and soy foods (tofu, tempeh, soy milk, veggie burgers, etc.). Be sure to consume some of each daily. Non-vegans can also obtain high-quality protein from eggs and dairy foods. You can round out your daily protein needs by including whole grains, peanut butter, nuts, seeds and starchy vegetables like potatoes and corn.

To obtain all the essential amino acids your body needs to form complete proteins, concentrate on eating a wide variety of protein sources throughout the day. Vegetarians do not need to specifically "combine" foods at each meal to meet their protein requirement. You will need to consume enough calories, however, to maintain your weight and fuel your training. Otherwise, your body will resort to using the protein for energy rather than building and repairing body tissues, including muscles.

Keep in mind that a protein base built of cheese, peanut butter and nuts can easily tip you overboard in terms of calories and fat, making it difficult to reach and maintain a healthy weight.

Iron and Zinc
Both minerals are vital for a healthy immune system, and you need adequate iron to build healthy red blood cells and avoid the fatigue associated with iron-deficiency anemia. Make a conscious effort to include good, meatless sources of iron and zinc daily. Go for the legumes and whole grains again, as they contribute significant amounts of both. Lentils, soy foods, wheat germ, peanut butter and nuts and seeds contribute zinc; leafy greens, soy foods, dried fruit, oatmeal and fortified breakfast cereals dish up iron.

Calcium
Necessary for strong bones and teeth, as well as to help muscles relax and contract and nerves conduct messages, calcium is a priority nutrient. Focus on getting 1,000 milligrams of calcium daily. Good choices: tofu (if made with calcium sulfate), leafy greens (except spinach, chard or beet greens), broccoli, figs, almonds, blackstrap molasses, sea vegetables and calcium-fortified foods like soy milk, cereal, breakfast bars and juice (check the food label).

Including milk, yogurt and cheese in your diet makes it easy - one cup of milk or yogurt or one-and-one-half ounces of cheese supplies 300 milligrams. For other sources, check the food label and add a "zero" to the amount listed as the % Daily Value. (For example, 20% Daily Value = 200 milligrams of calcium.)

Vitamin B12
Found almost exclusively in animal foods, B12 is needed for healthy red blood cells and nerve fibers. Although they are touted as good sources, don't rely on sea vegetables, tempeh, miso or spirulina. Much of the vitamin B12 in these foods is in an inactive form that your body can't readily use. Instead, opt for fortified foods, such as certain brands of soy milk, soy burgers and cereal (check the label), or take a multivitamin.

[jen]

Thanks for the suggestions and encouragement that a vegetarian diet and running can go together! I am fairly new at trying both at the same time. Still figuring out how to make sure I get the nutrition I need to support an active life and hoping I can be both vegetarian and a runner. So far, mashed potato topped with greens (kale) sauteed in garlic and topped with beluga lentils (because they cook quickly) and maybe a little tomatoe seems to be my best and favorite energy lunch or dinner meal. Any other veggie runners out there w/ favorite relatively quick and easy to make energy meals? Thanks again for your feedback

[cutie]

Hi I am a vegan runner, I love activity, cardio and doing muscle building to tone up, getting the runners high feels awsome! I mostly eat fruits, vegetables and whole grain foods, squashes and legumes, nuts, ground seeds like flax and sesame (very good sprinkled on hot cereal, salid, pasta) tofu and a few other soy products for a treat. I have never ever had a problem with the way I eat, I never seek out high protein foods either

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