Plant based marathon training
Being a vegetarian and running long distance is something that I get heaps of questions about. Most people’s first question is what do you do about protein? Luckily, plants are loaded with nutritious protein and carbohydrates that are essential when training for a half marathon or any intense workout. While I could go on and on about training for a half on a vegetarian/plant-based diets here are my top 5 keys to fuelling your body with a plant-based diet while training.
- Know your high quality plant based proteins, carbohydrates and fats.
- Plant Proteins: Beans, nuts/ nut butters, legumes, seeds and soy products.
- Carbohydrates: Whole grains (brown rice, quinoa, bulgur wheat, steel-cut oats) fruits and vegetables.
- Fats: Avocado, nuts/nut butters, seeds and healthy oils in moderation.
- Nut butters are your friends!
- Incorporate fresh green smoothies into your diet, these make the PERFECT post run snack.
- Hydrate EARLY & OFTEN. I start my day with 16oz of water before anything else.
- Your body needs carbs to preform at it’s best! Don’t deprive yourself, carbs should be your main source of fuel, especially when training!
Fun Tip: Reward yourself on your long run day. I don’t believe in cheat days, but this is the day your body really needs fuel. When you are getting up to your longer runs or more intense workouts, you are burning a lot more energy (about 100 kcals per mile). If you want to eat a whole loaf of sourdough bread do it. I speak from experience!
You can find out more about Kate and Dietician Marketplace here.