Veganism and running ?
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KaterinaDokuzova94
Posts: 83 Member
So I want to become vegan but don't know if it won't hurt me because I exercise a lot and am not sure if I can get enough protein and Ca ( and other nutrients like B12,ironOmegas 3 and 6 etc.) from plant food.
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Replies
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There's a pretty famous vegan ultramarathoner, Scott Jurek, who just ran the 2189-mile Appalachian Trail in 46 days and 8 hours. If he can do it, you can too.
You need to make smart choices about nutrition, but it's possible. It requires some diligence and more effort than an omnivorous diet, but it's certianly not impossible.0 -
I run 35-40 miles a week and I'm vegan. There are many vegan endurance athletes. You can get everything but B12 from a vegan diet (and you can easily supplement the B12 or eat fortified foods). "Vegan for Life," by dietitians Jack Norris and Virginia Messina, is a great introduction to vegan nutrition and there is a special chapter for vegan athletes.0
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I know plenty of vegan runners. Just make sure you're getting enough calories (a problem for both runners and vegans, so an extra challenge for vegan runners!) and you'll be fine! Track what you're eating on here and it will help you to be sure you're hitting your numbers. Rock it!0
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I know plenty of vegan runners. Just make sure you're getting enough calories (a problem for both runners and vegans, so an extra challenge for vegan runners!) and you'll be fine! Track what you're eating on here and it will help you to be sure you're hitting your numbers. Rock it!
Cashew ice cream helps me with that pesky not-getting-enough-calories problem.0 -
Will I need to take any supplements ?0
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I was eating plant based a couple of months but somehow feel of the wagon....0
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KaterinaDokuzova94 wrote: »Will I need to take any supplements ?
Every vegan needs to either supplement B12 or eat foods fortified with it -- there are no plant sources of B12. Fortunately, B12 is a very affordable and easy to find supplement. Individual vegans may choose -- like non-vegans -- to supplement other vitamins or minerals if their diet doesn't supply them in sufficient quantity, but all other vitamins and minerals are available to us through foods.
I personally choose to supplement iodine (because I don't use iodized salt and don't eat seaweed regularly), iron (because I have always struggled, even as a non-vegan, with low blood iron), vitamin D (because I live in a location where I don't get lots of sun), and vegan DHA (because I don't regularly consume foods high in omega-3s). But none of these are required for vegans.0 -
janejellyroll wrote: »I know plenty of vegan runners. Just make sure you're getting enough calories (a problem for both runners and vegans, so an extra challenge for vegan runners!) and you'll be fine! Track what you're eating on here and it will help you to be sure you're hitting your numbers. Rock it!
Cashew ice cream helps me with that pesky not-getting-enough-calories problem.
Oreos are vegan too0 -
KaterinaDokuzova94 wrote: »Will I need to take any supplements ?
yes...B12 for sure.0 -
janejellyroll wrote: »I know plenty of vegan runners. Just make sure you're getting enough calories (a problem for both runners and vegans, so an extra challenge for vegan runners!) and you'll be fine! Track what you're eating on here and it will help you to be sure you're hitting your numbers. Rock it!
Cashew ice cream helps me with that pesky not-getting-enough-calories problem.
Oreos are vegan too
Ha!0 -
janejellyroll wrote: »I know plenty of vegan runners. Just make sure you're getting enough calories (a problem for both runners and vegans, so an extra challenge for vegan runners!) and you'll be fine! Track what you're eating on here and it will help you to be sure you're hitting your numbers. Rock it!
Cashew ice cream helps me with that pesky not-getting-enough-calories problem.
Oreos are vegan too
Ha!
Yeah, some vegans probably do have problems getting sufficient calories . . . it's never been a problem of mine!0 -
janejellyroll wrote: »janejellyroll wrote: »I know plenty of vegan runners. Just make sure you're getting enough calories (a problem for both runners and vegans, so an extra challenge for vegan runners!) and you'll be fine! Track what you're eating on here and it will help you to be sure you're hitting your numbers. Rock it!
Cashew ice cream helps me with that pesky not-getting-enough-calories problem.
Oreos are vegan too
Ha!
Yeah, some vegans probably do have problems getting sufficient calories . . . it's never been a problem of mine!
Well, you know, not a problem for all runners either.
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It's really not an issue, take a good multivitamin and try to be mindfull of what you eat, try to get some nuts, seeds and oil into your daily diet and you're pretty much covered.
You should get enough protein from your food no problem, and even if it does prove to be an issue you can always supplement with some proteinpowder, there are plenty vegan blends.0 -
janejellyroll wrote: »KaterinaDokuzova94 wrote: »Will I need to take any supplements ?
Every vegan needs to either supplement B12 or eat foods fortified with it -- there are no plant sources of B12. Fortunately, B12 is a very affordable and easy to find supplement. Individual vegans may choose -- like non-vegans -- to supplement other vitamins or minerals if their diet doesn't supply them in sufficient quantity, but all other vitamins and minerals are available to us through foods.
I personally choose to supplement iodine (because I don't use iodized salt and don't eat seaweed regularly), iron (because I have always struggled, even as a non-vegan, with low blood iron), vitamin D (because I live in a location where I don't get lots of sun), and vegan DHA (because I don't regularly consume foods high in omega-3s). But none of these are required for vegans.
I'm an omnivore and take iron, iodine, D, and EFA for similar reasons.0 -
kshama2001 wrote: »janejellyroll wrote: »KaterinaDokuzova94 wrote: »Will I need to take any supplements ?
Every vegan needs to either supplement B12 or eat foods fortified with it -- there are no plant sources of B12. Fortunately, B12 is a very affordable and easy to find supplement. Individual vegans may choose -- like non-vegans -- to supplement other vitamins or minerals if their diet doesn't supply them in sufficient quantity, but all other vitamins and minerals are available to us through foods.
I personally choose to supplement iodine (because I don't use iodized salt and don't eat seaweed regularly), iron (because I have always struggled, even as a non-vegan, with low blood iron), vitamin D (because I live in a location where I don't get lots of sun), and vegan DHA (because I don't regularly consume foods high in omega-3s). But none of these are required for vegans.
I'm an omnivore and take iron, iodine, D, and EFA for similar reasons.
Supplement twins!0
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