Training and Running For the Vegetarian Runner

I know vegetarians are some of the most passionate people. They wouldn’t eat meat nor matter what.

Most of us runners eat meat to repair the muscle tears that happen during training. What about the vegetarian runner?Vegetarian eat the same foods day in and day out, and their diet may lack the quality required to sustain adequate energy levels for good training.

Disadvantages of Vegetarian diet for Vegetarian runners

1. Become deficient in vitamin B12 or iron
2. Feel constantly fatigued.
3. Or they might not get enough calcium, leading to poor bone health.

Can vegetarians meet their nutritional needs and still compete at their best?

Famous vegetarian runners

1. Carl Lewis
2. Kenyan long distance runners, see my post Kenyan runners and their love of Vegie diet.

Alternative sources of protein and essential minerals for vegetarian runners

An animal is not the only source of protein, protein can be got from eating grains. Protein rich grain include peanuts, beans, Tofu, Lentils, and other Legumes.

Thanks to technology mineral supplements can be purchased from a pharmacy but make sure you first consult with your dietician or doctor.

2 thoughts on “Training and Running For the Vegetarian Runner

  1. matthew

    This is not an informed article. Vegetarians typically eat eggs and dairy, which contain calcium and B12 in abundance. Vegans, vegetarians who eschew all animal products, including eggs, dairy, and non-food products like leather, need to be cautious to get enough B12. This is easy, as many processed foods such as soymilk and cereal, are fortified with B12. Vegans who don’t eat food that’s B12 enriched often get their B12 from vitamin supplements. It’s also of note that B12 isn’t really an animal product, but comes from micro organisms that live in dirt and dirty places, such as the stomachs of animals.

    Similarly to B12, most vegans get calcium from food that is supplemented. Calcium is also present in dark leafy greens. Excess protein strips calcium away from the body, so vegans need less calcium than typical meat eaters.

    As for the “feel constantly fatigued” comment, I have been vegan for five years and vegetarian for ten, and I am not constantly fatigued at all. I have more energy than most of the people I know, and personally have more energy than when I ate meat.


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