How Do You Be A Vegan Marathon Runner?
Marathon running requires a healthy, fortified diet and intentional food consumption. Meals should pack protein and carbohydrates as well as meet your standard daily nutritional needs. Careful attention to nutrition complements a vegan diet and provides the necessary nourishment for marathon running. Get enough protein. Use vegan protein sources such as tofu, nuts, whole grains, legumes (beans and lentils, for example) and dark green vegetables. Aim for at least 60 grams of protein per day or more, depending on your body weight. Calculate 0.5 to 0.7 grams for every pound of body weight. Consume 65 percent of your dietary intake as complex carbohydrates, such as whole-wheat and whole-grain carbohydrates. Whole-wheat pastas, breads, noodles and brown rices also provide ample protein to help you reach both your carbohydrate and protein goals. Hydrate your body often during training. Drink plenty of water throughout the day and during your training runs. Use electrolyte replacement drinks.
