Vegan runner - what macros and nutrition goals?

melaclaire · May 2019

Hi,
I am a vegan and started running 4 weeks ago. I need to lose at least 25kg. What macro's should I fill in im the app or what nutrition goals? Any advice?

Melanie

AnnPT77 · May 2019

The default macros are fine for most people. Start there, work on achieving them, and fine tune the settings within a healthy range longer term based on satiation and energy level. Treat protein & fat as minimums. Someone very active might want a bit more than default protein, but you have time to research and tweak that.

Vegans don't have different nutritional needs than omnivores, they just choose different foods in order to reach them, and some nutrients (B12 for one example) may need a bit more conscious attention to hit. That's the difference.

Don't believe any extreme vegan advocacy site - and there are some out there - that tells you vegans' nutritional needs are different. They aren't. (I say this as an active recreational athlete who's been vegetarian for nearly 45 years).

Best wishes!

lemurcat2 · May 2019

Macros are largely personal preference and finding out what works best for you. As Ann said, starting with the default should be fine, and if you feel good, no issues. If you are running, you will want to be sure to eat back your exercise calories.

If you are finding the defaults hard to hit on your diet, people can probably give you suggestions of how to adjust to make it easier.

jwoolman5 · May 2019

Check out

nomeatathlete.com

for ideas. Aimed especially at vegans now.

Also loads of recommendations for a vegan diet and related considerations from a registered dietician at

jacknorrisrd.com

Vegan runner - what macros and nutrition goals?

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