How to Fuel Your Runs<\/h2>\n\n\n\n
The body\u2019s primary and preferred source of energy is glycogen. Carbohydrates, first broken down into glucose and then glycogen, are thus your main source of fuel.<\/a><\/p>\n\n\n\n You should aim to get between 45 and 65 percent of your total daily calories from carbs. Exactly how much will depend on your genetics and your current state of health, as well as your running routine.<\/p>\n\n\n\n If you are exerting yourself a lot, you will need more fuel, aka more carbs. Be mindful of the quality of the carbs you consume, though. Aim for whole-grain options, whether rice or pasta. Remember, vegan foods can also be unhealthy<\/a>, and plant-based doesn\u2019t always equal good for you.<\/p>\n\n\n\n In order for your muscles to recover after a run, you will need to eat enough protein every single day. Runners may need up to 1.8 grams of protein<\/a> per kilogram of body weight, but you can start with 1.4 grams and monitor your recovery. If you feel like you don\u2019t have enough energy and notice you\u2019re losing muscle mass, it\u2019s time to up your protein intake.<\/p>\n\n\n\n Finally, you will also need to eat healthy fats. They help you absorb vitamins and minerals from other foods, and they\u2019re important for your hormone balance as well.<\/p>\n\n\n\n Your goal is to eat an 80% balanced diet, and the remaining 20% can be reserved for your favorite vegan snack. A balanced diet consists of nutrient-dense foods that are high in vitamins and minerals and that will meet those daily macro needs.<\/p>\n\n\n\n Research<\/a> has shown that there is no significant difference in performance between runners who follow a plant-based diet as opposed to a meat-based one. What matters is that you fuel your body with enough energy (aka carbs) and protein so that it can reach peak performance.<\/p>\n\n\n\n Protein can be the most difficult need to meet when on a plant-based diet. Note that animal proteins contain all the essential amino acids, while plant proteins do not. You will thus need to ensure that you\u2019re eating a variety of protein-rich foods every day to make up for this deficiency.<\/p>\n\n\n\n Here are some great protein sources to consider:<\/p>\n\n\n\n You can also add a plant-based protein powder to your diet in order to be absolutely certain that you\u2019re meeting your daily protein requirements.<\/p>\n\n\n\n Runners also need to be especially mindful of their intake of several micronutrients:<\/p>\n\n\n\n Calcium is an important vitamin that promotes bone health, so it\u2019s essential for runners. Whether or not it plays an important role in preventing stress fractures is still unclear<\/a>, but this is certainly a micronutrient you can\u2019t afford to neglect.<\/p>\n\n\n\n Since dairy (which is naturally high in calcium) is off-limits, try eating more spinach, collard greens, and broccoli. You can also rely on fortified plant-based milk.<\/p>\n\n\n\n This micronutrient is responsible for the formation of hemoglobin, a component that carries oxygen in the blood and ensures your muscles are efficient during a run.<\/p>\n\n\n\n An iron deficiency can quickly derail your entire running schedule, so make sure you are eating plenty of leafy greens, beans, lentils, and pumpkin seeds.<\/p>\n\n\n\n![\"Plant-Based](\"http:\/\/www.runsociety.com\/wp-content\/uploads\/2021\/12\/Plant-based-runners-1-807x540.jpg\")
<\/figure>\n\n\n\nPlant-Based Protein Sources to Consider<\/h2>\n\n\n\n
![\"Plant-Based](\"http:\/\/www.runsociety.com\/wp-content\/uploads\/2021\/12\/Plant-based-runners-3-811x540.jpg\")
<\/figure>\n\n\n\nImportant Micronutrients to Be Mindful of<\/h2>\n\n\n\n
Calcium<\/h3>\n\n\n\n
Iron<\/h3>\n\n\n\n
Omega-3 Fatty Acids<\/h3>\n\n\n\n
![\"Plant-Based](\"http:\/\/www.runsociety.com\/wp-content\/uploads\/2021\/12\/Plant-based-runners-2-806x540.jpg\")
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